By Alice Boyes, PhD.

How to Heal Childhood Wounds – Practical Exercise

This is a technique I use in sessions with clients that you can try yourself. Imagine back to a situation in which you needed an adult to be responsive to you and they weren’t. It needn’t have been a major trauma, just an incident that was important to you. (Note that, I don’t use this...

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By Alice Boyes, PhD.

Comparing Different Models for How To Deal with Panicky Thoughts. Self Experiment.

Most of the strategies that work for people who have “disorders” like depression or anxiety disorders, also work well for dealing with life in general. I like to try out the strategies I recommend to clients on myself. I had the opportunity to do this the other day when saying goodbye to someone at an...

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By Alice Boyes, PhD.

7 Instant Strategies for Reducing Acute Distress (e.g. use if you feel like self harming)

– Fill a big bowl with iced water (i.e. water and ice) so that it is really cold. Dip your face into it (for less than a minute) – Dig your finger nails into your arm without breaking the skin. Alternatively, if you feel like etching hateful thoughts into your skin, try writing them on...

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By Alice Boyes, PhD.

Strategy for Feeling Instantly Calmer

You can use this strategy when you’re feeling – anxious, – tense, and/or – overly sped up, or like your thoughts and feelings are racing. An emotion is essentially just a set of physiological responses. When you are feeling a strong emotion, try asking yourself where you are feeling the emotion most prominently in your...

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By Alice Boyes, PhD.

Does Self Criticism Lead to Future Success?

The last couple of weeks I’ve been practicing mindfulness of self criticism. I’m attempting to notice when I’ve got a self critical internal monologue going on, rather than my own self criticism being so automatic I’m not even aware that I’m doing it. As a result, I’ve realized how much I use self criticism as...

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By Alice Boyes, PhD.

Social Anxiety – questions you can ask yourself if you are feeling anxious about an upcoming social interaction.

Here are some questions you can ask yourself if you are feeling anxious about an upcoming social interaction. Let’s for example imagine you want to ask someone out on a date. Question 1: What do you fear might happen? Your answer might be – “I fear that the person will say no” Question 2: What...

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By Alice Boyes, PhD.

Systems and Procedures for Your Repeated Tasks

I read some research awhile back (I can’t remember where sorry!) that said that people’s spare time usually occurs in chunks of 40 minutes or less. The time I have to work on admin tasks tends to occur in very small chunks – 10-15 minutes here and there. For example, when I come home from...

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By Alice Boyes, PhD.

Procrastination Tip: Next Action

If you have a “B” task that you have been putting off (read here to find out what a “B” task is) try asking yourself what the “next action” required is. Your answer should be one small, specific action. For example, if you have been putting off completing your tax return, you might identify that...

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By Alice Boyes, PhD.

CrowdSourcing Project: Mood Boosting Activities

Now that is this blog is starting to have a nice, wee community of readers (through the subscriptions and the Facebook page), I thought I’d experiment with doing a community project. Pleasure and sense of accomplishment / mastery are key components of positive mood. I thought it might be helpful to crowdsource a list of...

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By Alice Boyes, PhD.

Diagram about Anxiety. I made another chart. This one is about Anxiety.

Diagram about Anxiety I made another chart. This one is about Anxiety. Click here to view. I’ve now formatted the above doc as a pdf so you can easy print it. You can either print it direct from your browser, or click on the link using your right mouse button and choose “save link as’...

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