Annamary Cbt

15/05/2023

If you are feeling anxiety opening up your laptop and logging in this morning, you are not alone. I wonder what thoughts are coming up for you? Are they catastrophic in nature?

Try this exercise ... cross your hands over your chest and tap your shoulders alternately. This is called a "butterfly hug". sit back in your chair and think of an area in your body that feels calm at the moment. (This is different for everyone - mine is my knees but some people say their wrists, their elbows, their toes, etc). Focus on this area and look around the room. Now, focus on a spot you find calming in the room.

Say to yourself

"I feel anxious right now. That is ok. I am having a catastrophic thought that_____________ might happen. It is just a thought and it probably won't happen. If it does happen, I have everything that I need to be able to deal with it".

Often we not only over estimate the likelihood of catastrophie but we underestimate our ability to cope with challenging things that may come our way this week. You got this! We can deal with anything that comes our way this week.

11/05/2023

The Window of Tolerance - an amazing tool for emotional regulation - Pooky explains it much better than I ever can so here she is!

In today's video I explain 'The Window of Tolerance' a simple tool to help us emotionally regulate. It's a tool that can be used with anyone of any age eith...

11/05/2023

"People are just as wonderful as sunsets if you let them be. When I look at a sunset, I don’t find myself saying, “Soften the orange a bit on the right hand corner.” I don’t try to control a sunset. I watch with awe as it unfolds.” Carl Rogers, in his book Ways of Being

11/05/2023

Trying out these attention shifting training videos with a couple of my clients and on myself! I got about 4 minutes through this one and surprised myself how difficult I have found it.

Attention shifting is an amazing skill to conquer. I am very guilty of having "too many tabs" open and being highly distractable. The end result is that tasks remain half done and stress builds up.

Attention shifting doesn't just help us with being more efficient and to control our levels of stress, it is a fantastic tool to use with social anxiety as a way of focusing out our attention away from excruciating self monitoring and out into our environments. (Recommended by Clark & Wells, 1995)

Attention Training Technique (ATT) is a 12 minute mental exercise used in Metacognitive Therapy (MCT). Studies have suggested that ATT can have significant e...

09/05/2023

Hi there! I am Anna and welcome to Annamary Cbt It is really great to see you here.

I am a CBT Therapist and offer online therapy. I place a strong focus on self compassion and believe whole heartedly that we are all doing our very best with the resources that we have at the moment.

I promise to show you with unconditional positive regard while we unpack what may be going on for you right now.