By Alice Boyes, PhD.

Creating Your Own Holidays

Today’s culture is far more informal than in other times in history but perhaps we’re missing out on some of the benefits of formal ritual celebrations? An idea I like for families or individuals is to create your own calendar of ‘annual holidays’ for the Church of You (or you and Your Family). Pick exactly...

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By Alice Boyes, PhD.

Obsessive Compulsive Disorder (OCD): Development (a Cognitive-Behavioural Model)

Check out my article on OCD Symptoms for Psychology Today. This article… I thought I’d write a little bit about how Obsessive Compulsive Disorder develops. I hope people who don’t have OCD will be able to see that the mechanisms involved in OCD are very relatable. Example I’ll use hand washing as an example. Excessive...

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By Alice Boyes, PhD.

Seeing the Wood for the Trees

Some of what I do as a therapist is quite sophisticated but there are lots of instances when good therapy is about helping people see patterns and solutions that they only couldn’t see themselves because they are looking at their problems from INSIDE THE PROBLEM. psychology PhDs also sometimes experience not being able to “see...

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By Alice Boyes, PhD.

Helping Children/Teens with Depression or Anxiety Disorders: Advice for Parents

Helping Children and Teens with Depression or Anxiety Disorders is obviously a huge topic that I can’t cover in a blog post. However one of the things that parents can do (as a small but significant part of comprehensive treatment) is to have a behaviour management plan for home. If your child is a stereotypical...

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By Alice Boyes, PhD.

Pacing Your Use of Your Self Control Resources and Task Related Avoidant Coping

One psychological model of self control is that it’s like a “mental muscle”. According to the model, self control – is “a limited resource” that gets depleted and functions less well after already used (in other words, if you’re using self control all the time you’ll exhaust yourself and fail) – within limits, the capacity...

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By Alice Boyes, PhD.

What's Keeping You Stuck? (relevant to addictions, eating disorders, overeating, anxiety disorders)

Therapy for problems like addictions, eating disorders or even anxiety disorders, often utilizes a form of a pros and cons list called a Decisional Balance. A Decisional Balance involves a page divided into 4 quadrants. For example, for alcohol. Advantages of continuing drinking. Disadvantages of stopping drinking. Disadvantages of continuing drinking. Advantages of stopping drinking....

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By Alice Boyes, PhD.

Young Schema Questionnaire

Looking for the Schema Therapy textbook? You can get it here – . Or, get the Schema Therapy based self-help book . Understand Yourself Using The Young Schema Questionnaire Here’s a tool you might like to try for starting to understand yourself a bit better. Its a 205 item psychological questionnaire called the Young Schema...

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By Alice Boyes, PhD.

The Development of Healthy Emotion Regulation Skills

Here’s a basic explanation of emotion regulation development that I quite often give to clients. How people learn emotion regulation is that as children, at first, our parents regulate our emotions. For example, a child scrapes their knee, gets a fright and hurt, and their parent soothes them. When children get older they end up...

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By Alice Boyes, PhD.

How To REALLY Overcome Your Avoidant Coping

Here’s another technique to change avoidant emotion and behaviour patterns when logical thinking strategies aren’t enough. I’ll use a similar avoidant coping example to the one I used in my last post. Let’s say one your avoidant coping patterns is that you avoid people being angry at you and/OR the possibility that they might become...

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By Alice Boyes, PhD.

Imagery Exercise for help with Depression, Anxiety and Self Defeating Behaviour Patterns.

Generally, people can’t just think their way out of problems like depression, anxiety or self defeating behaviour patterns. People have emotional and behavioural responses that are stubbornly resistant to being changed by logical thought. The following is a technique you can use to access your emotions in a new way. Its something people generally do...

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