By Alice Boyes, PhD.

Giving Your Negative Self Talk a Name

This is a Cognitive Behavioural Therapy (CBT) technique that lots of my clients report finding very useful. Its helpful for identifying and diffusing your negative self talk. First, identify some of your negative self talk messages. Thoughts like… … I’m a failure. – There is no hope that I can overcome the problems I’m struggling...

Read More →
By Alice Boyes, PhD.

A tip that will help you feel calmer and more confident.

This is one of my favorite tips for feeling calmer and more confident… …Try to catch yourself when you are avoiding something. There are two types of avoidant coping you need to catch. Type 1. Avoiding doing something. For example, – You are avoiding working on a problem in your life that you need to...

Read More →
By Alice Boyes, PhD.

17 Super Practical Weight Loss Tips

If you want to keep this list for reference you can print or email it using the Share button. This is a list of how to manage external eating cues so that you don’t need to rely so much on willpower to make good decisions. Not all these tips will apply to everyone. You only...

Read More →
By Alice Boyes, PhD.

Useful Tip For Managing Perfectionism for People Who Have Excessively High Standards for Themselves (Lots of my psychotherapy clients fall into this category!)

This tip is from a surprising/unlikely source: international , New Zealand but I use it alot and lots of clients have really liked it. The tip is called the 80/20 principle. The idea (as it applies here) is for any task you can achieve 80% of the results you hope to accomplish with 20% of...

Read More →
By Alice Boyes, PhD.

New Fitness Life Magazine Article About Motivation Psychology

I have an article in the current issue of Fitness Life Magazine. Actually, I have two articles in it. The main one is about motivation (is featured in the main spot on the cover. Woo hoo!) and the other is about Couch to 5K. Check it out at most supermarkets, Borders books etc (New Zealand...

Read More →
By Alice Boyes, PhD.

Opposite Action – a mood boosting technique that is a favourite among many of my therapy clients.

Opposite action is a new way of thinking about what to do when you’re feeling – anger – sadness/disappointment – anxiety, or – guilt/shame/embarrassment. The ways people habitually respond to these emotions often make their problems worse in the long run e.g. – hiding, lying, or refusing to acknowledge someone else’s valid point when you’re...

Read More →
By Alice Boyes, PhD.

Is Anyone Else Feeling Lethargic since Daylight Savings Time ended?

A week after Daylight Savings Time ended I’m still feeling lethargic. Here’s some advice for anyone who’s feeling the same. (For international readers who are confused, in New Zealand we just entered fall and turned our clocks back last week so all of a sudden its dark at 6pm when only a few weeks ago...

Read More →
By Alice Boyes, PhD.

"Turnoff Points" and Slippery Slope Thoughts: Healthy Eating Psychology

What You Can Do After You’ve Overeaten to Reduce Future Overeating Think back over the 48 hours that led up to overeating. Try to identify “turnoff points” when you could have made different decisions that would have made you less likely to overeat. For example, you overate when you were overtired and over hungry. –...

Read More →
By Alice Boyes, PhD.

The Liberating Nature of No: another 5 minute DIY Psychological Challenge.

DIY Psychological Challenge My DIY psychological challenge to you for this week is to ask someone (outside your family) to do something where you expect the answer will be “No”. Why Does Being Told “No” Feel So Bad – People have a tendency to personalize it, when usually its not personal. – We’re wired (due...

Read More →
By Alice Boyes, PhD.

Are the Ways You've Been Attempting to Cope with Your Problems Making Your Problems Worse Rather than Better?

When I meet new clients I often find that some of the ways they’ve been attempting to cope with their problems are likely to have been making their problems worse. In fact, its common that the initial problem isn’t really the problem but rather that the initial problem has grown into bigger problems because of...

Read More →