By Alice Boyes, PhD.

How To Change Negative Core Beliefs: A Straightforward Guide to Cognitive Behavioral Therapy (CBT).

The core beliefs that cause the most common problems fall into the following 3 categories. These core beliefs commonly underlie depression and anxiety. Helpless Core Beliefs such as: “I’m incompetent” “I’m needy” “I’m weak” “I’m defective, I don’t measure up” “I’m a failure” Unlovable Core Beliefs such as: “I’m unlovable” “I’m different” “I’m bound to...

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By Alice Boyes, PhD.

Cognitive Behavioral Therapy Model of Perfectionism

Are you a clinician looking to master CBT for Perfectionism? Or, learn more about the CBT model of perfectionism below. CBT Model of Perfectionism Perfectionism is not the same thing as conscientiousness. For example, in a recent study of older adults, perfectionism was both associated with increased risk of mortality whereas conscientiousness was associated with...

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By Alice Boyes, PhD.

CBT: How Checking Contributes to Mental Health Problems (Eating Disorders, Depression, Anxiety)

Although common ‘disorders’ (e.g., eating disorders, anxiety, and depression) look different on the surface, there are some common underlying mechanisms. One of these is checking. I’m going to go explain the role of checking in a selection of common mental health problems. Checking in Health Anxiety Examples: – Person goes to the Dr for blood...

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By Alice Boyes, PhD.

7 Tips for Not Personalizing

If you want more tips for not overly personalizing events, comments and actions, and decreasing rumination, you’ll find heaps of simple, practical solutions in , especially in chapter 5 (rumination) and chapter 7 (fear of feedback and criticism). 1. Don’t catastrophize knock backs – If you get a rejection, it doesn’t mean you’re never going...

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By Alice Boyes, PhD.

5 Tips for Irritability

Try these 5 quick tips when you’re feeling grumpy and irritable. 1. Do some kind of mindfulness practice. Try this or any of these. Learn enough about the philosophy of mindfulness meditation that you know what you’re doing. Since most people won’t want to do formal practice everyday on a permanent basis, do it everyday...

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By Alice Boyes, PhD.

Changing Your Cognitive Style

I mentioned on FB yesterday how much my cognitive style has changed as a result of my psychology training. One of the readers asked me to say more about how it had changed, so here’s my answer. Hopefully this post will show people how it is possible to dramatically change your cognitive style. – I’m...

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By Alice Boyes, PhD.

10 Practical Tips for Avoiding Winter Weight Gain

This is for my kiwi readers – it’s freezing here at the moment! I got the idea to write this from an interview I did for the NZ Herald about weight gain during winter. 1. Eat at regular times, that are not too far apart. It will help you learn to recognize that if you...

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By Alice Boyes, PhD.

5 Types of Good Stress – My latest article for Psychology Today

Common advice is to minimize stress, but here are five types of stress that can help create a meaningful life. Read More STRESS 5 Types of Good Stress By Alice Boyes, Ph.D. Click to read my latest article for Psychology Today http://www.psychologytoday.com/blog/in-practice/201206/5-types-good-stress...

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By Alice Boyes, PhD.

5 Practical, Creative Tips for Soothing a Low Mood

1. Do something “perspective expanding” either in terms of time or space. Examples: Time: look into the eyes of someone alive in the 1400s by visiting an art gallery. Space: A walk/coffee somewhere with an expansive view, a drive. Both time & space: A trip into the mountains (they’re giant & they’ve been there a...

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By Alice Boyes, PhD.

7 Questions to Ask Your Partner to Assess the Health of Your Relationship: Relationships Quiz.

Ask your partner to answer True/False to this relationships quiz. It’s their perception that’s important rather than your view of whether their answer is justified. Yes you do want to know what they really think! 1. Do you know you’re important to me? 2. Do you feel like you can take emotional risks with me?...

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