Cognitive Behavioural Therapy

I provide specialist Cognitive Behavioural Therapy for children, teenagers, individuals and couples as well as providing specialist family counselling.

If you would like to make some changes to your life but you do not yet wish to try counselling then hear are a few tips on how to make some easy and attainable changes using some Cognitive Behavioural Therapy you can try at home.

Remember to keep you aims SMART

e.g.

Specific – Say to yourself “I want to lose 6lbs” rather than “I want to lose weight”, this will enable you to focus and will give clarity to your wishes.

Measurable – Set achievable miles stones, say to yourself, “I will lose a pound every four weeks” and spread these mile stones evenly for the duration of your journey. There is no rush, it’s your timetable, if you stick to your path you will experience positivity regularly. Positivity, evenly spread out for the duration of your journey, will provide you with the spiritual strength you need to proceed. This is preferable to experiencing one huge rush of euphoria that feels good at the time but will not last forever.

Attainable – Set yourself a goal that you intuitively feel capable of achieving. Find a strategy (in this case a weight lose regime) that you like the look of and give it a try.

Remember, if it doesn’t work, or it doesn’t suit your life style, change it.

Realistic – Put simply, you must have a desire to achieve your goal. Not because you feel you ought to or because someone else wants you to and their opinion matters to you, but because you want to do it for you.

How often do you do things because you want to change how others see you?  

Do you think, “If I lose weight I will be more attractive” or “I must stop smoking for my children.” While these are natural responses to our desires to have different relationships with others, the most satisfying changes are the ones we make solely for ourselves, where the primary beneficiary of our positive action is ourselves.

There is no doubt that others may benefit from the positive changes we make and others may see us as more desirable because our success has given us more confidence.

Time bound – Keep you goal time bounded. In our case we have decided to loose 6lbs over 24 weeks. Agree with yourself to assess your progress at regular intervals. In the case of weight loss, stick to your regime and have faith it will work (Why wouldn’t it work if you are following the programme?). Place boundaries around your behaviour and check your weight once a week. Try not to become preoccupied with your endeavour and increase your time on the scales to once a night and try not to extend your assessments to once every three weeks, bartering with yourself, “I know I have not followed the regime properly so I will not check my weight this week but will make up for my bad eating habits next week by starving myself…then I will check my weight!”

Boundaries are essential, they help us feel safe and increase our sense of self-worth when we stick to them.

Good self-esteem is the best tonic for success!

And finally……….

Remember to be kind and nurturing to yourself.

If you do not succeed the first time just try again until you get the result you are after. There is no exam for you to pass or fail and there is no external timetable for you to stick to.

It’s your life, your ambition and it’s your rules!

If you have found this blog useful and would like to find out what counselling can do for you or someone you care about then why not get in touch with me and we can speak about counselling and the other courses of action open to you. I have enabled young people, couples and families and individuals to understand what is happening for them and together we have created a better life.