By Alice Boyes, PhD.

Flow Chart

Today’s post is a flow chart. It’s too big for my page size, so you’ll need to click though to see it. 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...

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By Alice Boyes, PhD.

"It’s Normal to Take A While Before Your Work Is as Good as Your Ambitions"

I mentioned this blog post to a client today “It’s Normal to Take A While Before Your Work Is as Good as Your Ambitions”. It’s from Melanie Pinola at a blog called Lifehacker. In summarizing comments from an well known American Public Radio Host named Ira Glass, Melanie writes “When you’re just starting out making...

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By Alice Boyes, PhD.

What Have You Achieved in Your Life That You Once Thought Was Impossible For You?

What Have You Achieved in Your Life That You Once Thought Was Impossible For You? For me, I never would’ve imagined that I would’ve taken up jogging. Another more recent example is that I’ve long admired and been curious about other people’s 30 day projects (like this guy’s and this guy’s. The latter is even...

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By Alice Boyes, PhD.

Giving Up Smoking or Alcohol. Tips for Staying on Track. (Can also be applied to eating regulation)

Cognitive processes (thought patterns) that lead to starting up again after you have initially stopped. Learn what your high risk thoughts are. Once you know what your high risk thoughts are, you can prepare some balanced thoughts to counteract the problem thoughts. These are some common high risk thoughts. For example: “I deserve to relax....

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By Alice Boyes, PhD.

Raw Spots – (Personal) Example

I’ve shared this example with a couple of clients to help illustrate the concept of raw spots, and the usefulness of developing an awareness of them. So, I thought why not post it here. A raw spot is a painful memory from the past that causes an out of proportion reaction in your current life....

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By Alice Boyes, PhD.

Everyday Mindfulness: RAIN Tool

R.A.I.N Mindfulness This is an everyday mindfulness tool I really like. Its called RAIN, which stands for R Recognize what is happening A Allow life to be just as it is I Investigate inner experience with an Intimate attention N Non-Identification; rest in Natural awareness. The tool is explained here by Clinical psychology PhD Dr...

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By Alice Boyes, PhD.

A, B, and C Tasks

This simple tip comes from Cognitive Behavioural Therapy for Adults with ADHD, but can be used by anyone. Here’s how. Assign a letter to each of the tasks on your to do list. A = Highest priority. HAS to be done in the short term (e.g. next day or two) B = Medium priority. Portions...

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By Alice Boyes, PhD.

Regulating Your Alertness (for Study, Work, etc)

Understanding alertness How alert you feel is determined by structures in the center of your brain. These structures get input from the front and back sections of your brain (the cortex and the cerebellum, respectively). The front section of your brain provides what’s called “top-down” input. When you use self talk to tell yourself to...

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By Alice Boyes, PhD.

The Benefits of Non-Avoidant Coping Diary

This is a followup for people who have already done the Costs of Avoidance worksheet, and Avoidance and Suffering Diary, as outlined in the previous post here. If you’re a newer reader, you can easily go read that material and come back to this post. Make sure you click through to the pdf links in...

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By Alice Boyes, PhD.

Cognitive Behavioural Therapy (CBT) Audio Guide #2 – Depression, Anxiety, How Emotions affect Thoughts

Another Cognitive Behavioural Therapy (CBT) Audio Guide. Again, applies to both anxiety and depression. Topic is How Emotions affect Thoughts. Includes info about common thinking errors people make when they’re depressed or anxious, and the reasons that emotions affect thoughts. Click here to listen or download. Its an mp3 file so you can play in...

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