By Alice Boyes, PhD.

Cognitive Behavioural Therapy Self Help for Healthy Eating: How to Deal with Self Sabotaging Thoughts.

This post is a long one because it contains instructions for one of the most important Cognitive Behavioural Therapy (CBT) skills. You might want to print it – If you click on the blog post title you will find buttons for printing or emailing at the bottom of that page. How to Use Disputing Questions...

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By Alice Boyes, PhD.

Invitation: Public Talks for Community Groups

Hi readers: Now that most people are back at work for 2010 in New Zealand, I’m planning my schedule for the year. If you belong to a community group (e.g. Rotary Club, Lions Club) and would like me to speak to your group, then now would be a good time to ask me. The talk...

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By Alice Boyes, PhD.

How to Measure Your Happiness

I’ve previously written about how people make mistakes in predicting how happy something will make them (The rate of divorces is a good example of this mis-prediction). Or to put it another way, people make errors in estimating the impact of their specific behaviours on their thoughts and feelings. When you’re contemplating a behaviour change...

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By Alice Boyes, PhD.

Urge Surfing – A Simple Technique For Overcoming Overeating/Sticking to a Diet

Urge Surfing Update – There is an updated version of urge surfing advice. Jump straight to a free mp3 that will guide you through urge surfing. It’s designed for urge surfing cravings, but you can use it for any type of urge surfing e.g., urge surfing the desire to self harm or seek reassurance.. Or,...

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By Alice Boyes, PhD.

Why People Who Suffer From Anxiety Sometimes Don't Like Exercise (and an Awesome Example of How to Achieve an Exercise Goal)

Exercise is extremely helpful for reducing anxiety (its an important component of treatment for anxiety and depression). People who are anxious sometimes avoid vigorous exercise because the physical sensations of exertion (consciously or unconsciously) remind them of anxiety. e.g. – increased heart rate – awareness of breathing – feeling hot and sweating – tight chest...

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By Alice Boyes, PhD.

Media Mentions: Quoted in the NZ Herald "Herald on Sunday"

Back in mid December I was interviewed by NZ Herald journalist, Alice Neville. I had forgotten about it until now. The article is called “When Bridesmaids Go Bad” and can be viewed free here – Dr Alice Boyes, Christchurch psychology PhD, quoted in NZ Herald. The NZ Herald is New Zealand’s largest newspaper so is...

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By Alice Boyes, PhD.

Essential Reading About Relationships Psychology: How to Understand 3 Common Patterns

One of the first things I do when I’m working with couples who want to have a happier relationship is to help them understand the following info. Couples who are having problems are typically stuck in one or more (often all 3) of these three patterns of interaction. The type of Couples Therapy I do...

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By Alice Boyes, PhD.

How to be happier: Do you do at least one thing a day you look forward to?

Planning to do at least one thing each day you’ll look forward is an important part of treatment for depression, or for anyone who wants to be happier. On most days your looked forward to activities aren’t likely to be “treat” type activities – more along the lines of la dolce vita (the sweet life)...

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By Alice Boyes, PhD.

Relationships Psychology: Quick tip for diffusing arguments, enhancing closeness, personal growth, and achieving mutual respect and admiration, even in a troubled relationship.

This quick and easy tip is applicable to struggling couples who need help to overcome problem patterns of interacting with each other AND to partnerships that are already in generally good shape for further enhancing happiness. THE CHALLENGE: Once a day for a week (it might be more realistic to aim for once a day...

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By Alice Boyes, PhD.

10 Tips for When You're Feeling Depressed

When people start Cognitive Behavioural Therapy treatment for depression, low self esteem, or stress, they often start to feel better within the first few sessions. (It’s been widely shown in research studies that many people experience rapid improvement in their problems and feelings when they start CBT). While people are experiencing this general improvement they...

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