Cognitive Behavioural Therapy (CBT)

Practical Cognitive-Behavioural Therapy (CBT) techniques anyone can use.

no image

"The Under-Regulation Reset" – Part 2

November 8, 2010 | 0 Comments

Following on from my last post (“The Under-Regulation Reset” – Part 1), something else that people who are in the habit of under-regulating their behaviour tend to struggle with is monitoring. Self-Monitoring is a skill...

Read More →
no image

Behavioural Experiment for Binge eating

November 4, 2010 | 0 Comments

Here’s a therapy technique I use with clients that you can try yourself. People who binge eat tend to expect that once they have a strong urge to binge that the urge will stay stuck...

Read More →

In my last blog post, I wrote about why negative emotions affect thoughts. Here’s another thinking distortion that leads to irritability. Personalizing This cognitive bias is not necessarily relevant to you but it might be....

Read More →

Let’s think about your inner caveperson. The evolutionary purpose of negative emotions (i.e. why we have them – just like we have evolved opposable thumbs for a purpose) is mainly that they are a signaling...

Read More →
no image

A common implicit assumption problem

October 21, 2010 | 0 Comments

Implicit assumptions that are either just plain wrong or over-generalized are at the root of a lot of suffering and stuckness. Here’s a common implicit assumption problem Person makes implicit assumption “i can’t be good...

Read More →

When you’re feeling depressed or overwhelmed, try doing some “top of the cliff” problem solving. By “top of the cliff” I mean problem solving that involves putting a structure in place that will ease your...

Read More →

Do you have stressful interpersonal situations that recur and leave you feeling overwhelmed or attacked? You might need to do some “top of the cliff” problem solving. Here’s an example. You’re a lawyer and people...

Read More →

When a person starts taking committed action in their valued life directions (e.g. eating healthfully), “stuff” has a tendency to pop up that derails them from keeping moving in that valued direction. That “stuff” is...

Read More →

Example – Max Max finds that getting work completed and out of the way helps him more relaxed and in control. Currently, Max is going through major personal stress and work is busy. His coping...

Read More →
no image

2 Different Ways of Improving Your Mood

September 29, 2010 | 0 Comments

One way to think of mood is as a spiral of your thoughts/emotions > your behaviour > results/other people’s reactions > your thoughts/emotions > and so on… The good news is that there is an...

Read More →