By Alice Boyes, PhD.

CBT – Basic Attention Shifting Technique (Mostly Used for People with Panic Disorder, but Lots of Other Clients Like This Too)

People with panic disorder become hypervigilant in monitoring their internal sensations (e.g., “Do I feel light headed?” “Is my heart beating faster?” “Am I going to have a panic attack?”). Therefore part of treatment is learning how to successfully shift attention away from internal sensations when needed. We do this using the following technique. Many...

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By Alice Boyes, PhD.

Free Cognitive Behavioral Therapy (CBT) YouTube Videos – Made by Me

Short link for Sharing http://youtu.be/d1Jkz4YEebE Short link for Sharing http://youtu.be/s1zTERiowLM...

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By Alice Boyes, PhD.

Video: Quick and Easy Practical Tip for Negative Thinking (2 Minutes).

I have started making some free Cognitive Behavioral Therapy videos and putting them on YouTube. Short link for sharing: http://youtu.be/ZkA7Y1xXoyA...

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By Alice Boyes, PhD.

Anxiety / Stress Reduction – Quickest Tip Ever (Doing This Will Literally Take You 2 Seconds)

If you have problems with anxiety or stress, part of the issue will be “conditioned” physical spikes in response to certain triggers. Triggers can be all sorts of things. For example, if you’re feeling depressed, a trigger might be anytime anyone asks you to do anything. If a trigger is paired with anxiety/stress, over time...

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By Alice Boyes, PhD.

Great Free Resource for Clients, Therapists, or GPs. Free Cognitive Behavioral Therapy Workbook for Health Anxiety.

Comprehensive CBT for Health Anxiety Workbook produced the the Health Dept of Western Australia. Consists of 9 Modules. Get it here – Free Cognitive Behavioral Therapy for Health Anxiety Self Help My therapy clients with panic disorder often use their Cognitive Behavioral Therapy for Panic Disorder Workbook in conjunction with therapy. Their full list of...

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By Alice Boyes, PhD.

Social Communication: Quick Tip

Using the Primacy and Recency Effects To Your Advantage What Are the Primary and Recency Effects? If people are presented with a list containing lots of items and asked to recall as many items as they can remember, they typically do best at recalling items that were at the beginning or end of the list...

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By Alice Boyes, PhD.

How to Develop More Self Confidence / Comfort (& Which Therapy Techniques Give the "Best Bangs for Your Effort Bucks")

This article contains a very basic version of the instructions for a Cognitive Behavioural Therapy (CBT) technique called “Situation Exposure” I’m going to use an example of how I used this in my own life last week (Additional examples included at the end). The reason for offering my example is to show that these techniques...

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By Alice Boyes, PhD.

5 Minute Mindfulness Exercise for Reducing Stress and Rumination / Intrusive Thoughts.

This is 5 min mindfulness exercise for reducing stress that’s a favorite amongst my therapy clients. It’s especially good for people who pay too much attention to their internal sensations (for example, people with panic attacks or health anxiety), but people who are suffering from stress or depression or body image anxiety usually find it...

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By Alice Boyes, PhD.

CBT Techniques – The Thought Record

If you like this post, get loads more examples of simple CBT techniques This is example of a Disputing Thoughts Record – a common CBT technique. This is my version of a CBT technique called ABCDE. ABCDE Disputing Thoughts Record Example Let’s go through a complete (fictional) example. Example Situation: You have lost a library...

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By Alice Boyes, PhD.

Willpower (Mini-Psychology Class + 3 Practical tips in 300 words)

A guy called Dr Roy Baumeister, who is one of the most famous social psychology PhDs, has a new book out about Willpower. It’s based on many research studies by his research group and by others. 3 Practical Takeaways from his research are: 1. How to strengthen willpower – Willpower is like a muscle you...

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