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    03 2014 January

    A New Year Spring Clean

    I’m a firm believer that decluttering your life helps declutter your mind. One of my favorite things to do in the New Year is cancel a bunch of stuff that I’ve tried out but don’t...

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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...

26 2012 March
By Dr Alice Boyes
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Activating Your “Prepare and Plan” Response – Willpower Tips Day 15 (of 21)

You might’ve heard of the Fight/Flight/Freeze Response. You probably haven’t heard of the “Prepare and Plan” Response. Like the Fight/Flight/Freeze Response, the Prepare and Plan Response is an inbuilt response we all come equipped with thanks to evolution. Whereas the Fight/Flight/Freeze Response is about reacting quickly in the face of possible immediate danger, the Prepare...

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23 2012 March
By Dr Alice Boyes
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Cognitive Behavioral Therapy Model of Perfectionism – Willpower Strategies Day 14.

Perfectionism is not the same thing as conscientiousness. For example, in a recent study of older adults, perfectionism was both associated with increased risk of mortality whereas conscientiousness was associated with decreased risk of mortality (Fry & Debats, 2009). Perfectionism often results in avoidant coping – leading to people being less contentiousness! Perfectionism is not...

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23 2012 March
By Dr Alice Boyes
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Willpower Strategies – Day 13. How to Tolerate Uncomfortable Inner Experiences (Thoughts, Cravings, Physical Sensations, Emotions) Without Avoiding

Did you know that how long a person is willing to hold their breath for predicts how long they will persist with trying to give up smoking? People often give up on a Willpower Goal to get rid of an uncomfortable inner experience (a thought, a craving, a physical sensation etc.). Training your ability to...

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22 2012 March
By Dr Alice Boyes
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Free Guided Meditation Mp3 Downloads (Mindfulness, Lovingkindness, Acceptance and Commitment Therapy, Self-Compassion).

Self Compassion, Mindfulness and Lovingkindness Dr Christopher Germer- author of mindful self compassion. (Around 20 free mp3s that include traditional mindfulness for beginners (body scan, mindfulness of breath, sounds etc.), lovingkindness and self-compassion infused practices). Dr Kristen Neff author of Self Compassion – free meditation downloads Walking Meditation – This isn’t an MP3, it’s just...

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22 2012 March
By Dr Alice Boyes
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Willpower Tips Day 12 – Strategies for Responding to Self Sabotaging Thoughts

This post is designed as a followup to the thoughts we identified on Day 11 There are several different approaches that psychology PhDs recommend for responding to Self Sabotaging Thoughts. There is also evidence that the techniques that work best for some people might actually make things worse for others. Therefore you need to experiment...

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