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    29 2012 November

    CBT: How Checking Contributes to Mental Health Problems (Eating Disorders, Depression, Anxiety)

    Although common ‘disorders’ (e.g., eating disorders, anxiety, and depression) look different on the surface, there are some common underlying mechanisms. One of these is checking. I’m going to go explain the role of checking in...

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    10 2012 October

    7 Tips for Not Personalizing

    1. Don’t catastrophize knock backs – If you get a rejection, it doesn’t mean you’re never going to be successful. – If you get negative feedback on a piece of work, it doesn’t mean you...

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    02 2012 October

    5 Tips for Irritability

    1. Do some kind of mindfulness practice. Try this or any of these. Learn enough about the philosophy of mindfulness meditation that you know what you’re doing. Since most people won’t want to do formal...

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    26 2012 September

    Changing Your Cognitive Style

    I mentioned on FB yesterday how much my cognitive style has changed as a result of my psychology training. One of the readers asked me to say more about how it had changed, so here’s...

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    27 2012 June

    10 Practical Tips for Avoiding Winter Weight Gain

    This is for my kiwi readers – it’s freezing here at the moment! I got the idea to write this from an interview I did for the NZ Herald about weight gain during winter. 1....

11 2012 May
By alice
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Positive Body Image

Practical tips for Positive Body ImageI was interviewed for Next Magazine about Positive Body Image, and these are my positive body image tips. The following positive body image tips come from a therapy called Cognitive Behavioral Therapy CBT. Positive Body Image Cognitive Behavioral Therapy (CBT) – How to feel better about yourself and improve your...

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10 2012 May
By alice
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Improve Your Relationship in 30 Seconds a Day

Improve your relationship in 30 Seconds a Day...

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10 2012 May
By alice
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Socially Awkward Situations – The Psychology of Avoiding Awkwardness

Sometimes when people use avoidant coping it’s for the purposes of avoiding heavy duty emotions, however it’s also very common for people to use avoidant coping to avoid milder emotions like awkwardness. I very frequently see people choosing not to enact their personal values to avoid feeling temporarily awkward. The DIY Psychological Challenge for this...

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06 2012 May
By alice
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30 Ideas for Simple 30-Day Projects

This is a new item I’m selling. Click here to view some feedback I got from a purchaser (linked to with their permission). It’s a pdf – 30 Ideas for Simple 30-Day Projects. You can pay below using Visa or Mastercard. You’ll be shown the price in your own currency. Buy now for 4.99 USD...

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04 2012 May
By alice
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How to Tim Ferriss Your Relationship: The 5-Hour Relationship

Tim Ferriss is famous for writing two bestselling books – The 4-Hour Workweek and The 4-Hour Body. I keep hearing him get asked in interviews if his next book is going to be “The 4-Hour Relationship.” My thought in response each time is – John Gottman one of the world’s most famous relationships scientists already...

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27 2012 April
By alice
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Positive Psychology For Beginners

I have been meaning to get around to this for AGES. Since my blog has so much content, it’s hard for people to know where to start. So, I’ve made an short email series – Positive Psychology for Beginners. This makes it much easier, and hits the sweet spot between good for you and fun....

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26 2012 April
By alice
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Increasing Humor

There are many studies showing that humor is correlated with satisfaction with life. People who report humor as a strength, report more satisfaction. Increasing positive emotions has tremendous benefits for your emotional health, physical health and relationships. In order to flourish, research has shown that people need to experience at least three positive emotions for...

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22 2012 April
By alice
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How To Change Negative Core Beliefs: A Straightforward Guide to Cognitive Behavioral Therapy (CBT).

The most common core beliefs I help people change tend to fall into the following 3 categories. These core beliefs commonly underlie depression and anxiety. Helpless Core Beliefs such as: “I’m incompetent” “I’m needy” “I’m weak” “I’m defective, I don’t measure up” “I’m a failure” Unlovable Core Beliefs such as: “I’m unlovable” “I’m different” “I’m...

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02 2012 April
By alice
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Willpower Tips, Day 20 – Heart Rate Variability. There's an app for that.

Heart Rate Variability refers to the natural pattern of your pulse being faster when you breathe in and slower when you breath out, because the parasympathetic nervous system acts like a brake during your out breaths. High Resting Heart Rate Variability signals that your system is getting good input from both the parasympathetic and sympathetic...

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01 2012 April
By alice
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Willpower Tips Day 19 of 21. My Procrastination Experiment. (Cognitive Psychology)

While I’ve been writing this series of Willpower tips, I’ve been paying attention to the thoughts that contribute to when I end up doing lower priority tasks when I could be doing higher priority tasks. I discovered that 2 thoughts distortions seem to account for most the the incidents. Thought Distortion 1. “I’ve got so...

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