CBT Blue Monday and how this and Mindfulness can help you….

CBT Bristol Blue Monday for anxiety, stress and other issues
CBT Blue Monday and how this and Mindfulness can help you….

CBT Blue Monday: a bit of background first then some Blue Monday CBT and Mindfulness tips

Aren’t Januarys tough sometimes? what with post Christmas blues and cold dark nights?

Back by popular demand, this video I created for my coaching business, You Revolution, shows how mindfulness can help you with Blue Monday.

CBT can also help you on Blue Monday.

Both Mindfulness and CBT can help you to reduce stress, panic attacks, anxiety, negative thinking patterns, sleeping difficulties and burnout.

Feeling anxious, stressed, overwhelmed or depressed because of dark nights and too much rainfall?

Dreading the arrival of your credit card bill this month?

Want to simply curl up in bed beneath your duvet and hibernate for the whole of January?

Feeling disappointed that your New Year Resolution, detox or weight loss programmes aren’t going as well as you had anticipated?

Then you may have fallen victim to the Blue Monday trap.

Following extensive research findings, the third Monday of January, supposedly the most depressing day of the year, has been awarded the gloomy title due to a combination of post-Christmas blues, cold dark nights and the arrival of unpaid credit card bills.

Even though I, Karen Deeming, am doing my dream job, Blue Monday is still always tough

However, what helps me cheer myself up on Blue Monday and get through the day are my daily CBT and mindfulness practices

Also: doing nice things for other people or simply remembering that I have roof over my head, have the pleasure of three good meals a day and I don’t have the misfortune of living in a war zone.

Mindfulness is a technique for reducing stress, exhaustion, high blood pressure, panics, anxiety, and negative thinking patterns which has been widely approved by the international medical community.

It teaches greater awareness of our thoughts, feelings and sensations through simple techniques like visualisation, meditation and gentle movement.

Let me give you a recent, real life example of how mindfulness helps:

Despite a prediction of heavy rain in Somerset, I decided to take out my rickety vintage bicycle “Flo” for an impromptu cycle ride to the local farm shop.

The cycle route from Pilton to Pylle is no stranger to me but today it was a strikingly different experience because I had decided to attempt mindful cycling. In other words, I adopted a small steps approach, focusing on the here and now and the journey rather than a speedy arrival at my destination.

How stunning I chuckled to myself as I was greeted by the distant view of Glastonbury Tor. I even encountered the delightful sound of a trickling stream for the first time too. Slightly distracted by these delicious in the moment experiences, I cycled through an unexpected knee deep, muddy puddle resulting in a near trench foot endangerment.

Fortunately, I escaped lightly and though my socks were thoroughly soaked, a brief recollection of a relentless flooded tent experience at the Glastonbury Festival in 1996 encouraged me to soldier on. What also helped me manage this somewhat unattractive incident, were the charming duo of immaculate cocker spaniels grinning at me from the rear window of a delapidated jeep ahead.

How can CBT also help you on Blue Monday:

What is Cognitive Behavioural Therapy (CBT)?

CBT is an evidence-based, collaborative, solution-focussed form of counselling/therapy approved by the NHS.

CBT is a way of talking about:

how you think about yourself, the world and other people

how what you do affects your thoughts and feelings.

When does CBT help?

CBT has been shown to help with many different types of problems. These include: anxiety, depression, insomnia, panic, phobias (including agoraphobia and social phobia), stress, bulimia, obsessive compulsive disorder, post-traumatic stress disorder, bipolar disorder and psychosis.

CBT may also help if you have difficulties with anger, a low opinion of yourself or physical health problems, like pain or fatigue.

Read more about CBT benefits here

The application of CBT and mindfulness together with my conscious intention to zoom in on the abundance of delightful landscape instead of focusing on the scarcity of sunshine resulted in a highly pleasurable experience.

Moreover though it was forecast to train at 11am it didn’t actually rain until 11.10am when I was safely home and dry nestled up to the cat on the kitchen sofa.

Over to you

If after reading this blog you are still struggling to motivate yourself on Blue Monday or indeed anytime in 2019, why not take this one small step today by booking a CBT session or by signing up to one of my mindfulness one day or eight week courses where you can meet like minded people and achieve life changing results!!

If you have decided to consider CBT, and are not quite ready yet to make contact or to arrange your first session:

Read more about CBT benefits here

My Cognitive Behavioural Therapy (CBT) specialisms include though are not limited to:

  • obsessive compulsive disorder
  • low self esteem and shyness
  • anger, anxiety, pain and stress management

Click here for details about my CBT qualifications, experience and accreditations.

See my Client Testimonials here.

You can book your appointment here or you can contact me on 07950 751352 or by emailing: info@karendeeming.com.

My Bristol CBT Practice address is: 14 Orchard Street, Bristol BS1 5EH.

Mindfulness Tips and Benefits

 

you_revolution17 jan2015

According to Oxford University Mindfulness Professors, thousands of peer-reviewed scientific papers prove that mindfulness enhances mental and physical wellbeing and reduces chronic pain.

So if you want to reduce anxiety, stress, depression, exhaustion, physical pain, they all decrease with regular sessions of mindfulness exercises and meditations.

Mindfulness Benefits

 

Mindfulness can help you to reduce anxiety, stress, depression, and exhaustion

It can also help and teach you how to:

  • improve your reaction times at home and at work
  • rebalance your nervous system
  • regulate your emotions and moods
  • overcome exhaustion, procrastination and low-self esteem
  • accept yourself for who you are
  • achieve greater success levels in work and relationships
  • reclaim your capacity for fun, humour, excitement and joy

Another benefit of mindfulness is that it enhances memory retention and an increase in mental and physical stamina.

Research indicates that those of us who practice mindfulness regularly are calmer, happier, more contented and less prone to psychological distress.

Some Mindfulness Tips

 

As well as delivering Mindfulness courses, I also find it helpful to introduce some Mindfulness techniques and ideas during individual counselling and psychotherapy sessions.

Often these clients say that whilst they find the Mindfulness downloads that I recommend they try at home helpful, they are not sure whether they are doing the Mindfulness exercises correctly so here’s what I encourage my clients to do:

1. Regardless of what happens (eg if you fall asleep, lose concentration, keep thinking of other things or focusing on the wrong bit of the body, or not feeling anything), just do it! These are your experiences in the moment. Just be aware of them.

2. If your mind is wandering a lot, simply note the thoughts (as passing events) and then bring the mind gently back to the meditation.

3. Let go of ideas of “success “,  ” failure “,  ” doing it well “, or   “trying to purify the body “. This is not a competition. It is not a skill for which you need to strive. The only discipline involved is regular and frequent practice. Just do it with an attitude of openness and curiosity.

4. Let go of any expectations of what the mindfulness meditation will do for you. Imagine it as a seed you have just planted. The more you poke around and interfere, the less it will be able to develop. So with the meditation, just give it the right conditions – peace and quiet, regular and frequent practice. That is all. The more you try to influence what it will do for you, the less it will do.

5. Try approaching your experience in each moment with the attitude: “Ok that’s just the way things are right now “. If you try to fight off unpleasant thoughts, feelings and body sensations, the upsetting feelings will only distract you from doing anything else. Be aware, be non-striving, be in the moment, accept things as they are. Just do it.

6. When you experience a negative thought, feeling or physical sensation, breathe, pause, step back then ask yourself the following question:

“what do I know?”

“I know that if I allow my negative thoughts to take over it is not healthy for me and leaves me feeling anxious, I also know that though I can’t stop my thoughts, feelings or physical sensations, I can change what happens next, such as, consciously deciding to stop myself from catastrophising or getting too attached to my thoughts.”

“I know that thoughts aren’t facts”

 

I’ll end with my favourite two quotes:

“If you never give up you never fail”

“Small steps are better than no steps”

 

Halloween and Shadows friends or foes?

halloween photoToday it’s Halloween so I thought it rather fitting to briefly talk about human beings and their shadows.

I also wanted an excuse to show you a photo of the amazing pumpkin face that my partner Liam made earlier today!!!

“ Everyone carries a shadow, and the less it is embodied in the individual’s conscious life, the blacker and denser it is. At all counts, it forms an unconscious snag, thwarting our most well-meant intentions.” Carl G Jung

According to Carl Jung, the shadow alias “the other side” is an archetype, meaning that it exists in all of us. The shadow contains everything denied and despised, everything considered sinful and everything we find awkward or unnerving. Furthermore, it accounts for the cruelties which people have inflicted on each other since the beginning of time. In religious terms, the shadow is symbolised by Satan and in fiction, fairytales and mythology the shadow is seen in many guises such as Faust who made a pact with the devil Orpheus seeking Eurydice in the underworld and Dr Jeckyll who transformed into the evil Mr Hyde. Essentially, the shadow is perceived as the dark side of the individual but one should not disregard the undeveloped positive parts it contains. Jung believed the shadow to be inferior and primitive in nature. Therefore since it is instinctive, it is likely to have a disturbing influence on our personalities unless it is confronted.

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