Cognitive Behavioural Therapy (CBT)

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

Secondary gains are the “benefits” people get from NOT overcoming a problem. For many people who are stuck, secondary gains are an important mechanism in why they stay stuck. Secondary gain is usually not something...

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There are at least 4 different types of avoiding feelings. 1. avoiding experiencing feelings 2. avoiding expressing feelings 3. avoiding provoking feelings in other people (e.g. avoiding conflict) 4. trying to escape/avoid when other people...

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When people are feeling negative emotions (e.g. due to depression, anxiety, or relationship problems), their thinking becomes more negative, narrow, and rigid. People tend to get very “all or nothing” and “black and white.” Achieving...

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The Reassurance Seeking / Anxiety Trap

September 1, 2010 | 0 Comments

Reassurance seeking is a common pattern in clients with high worry (e.g. Generalized Anxiety Disorder, Health Anxiety, Attachment/Relationship anxiety) The “Reassurance Seeking / Anxiety Trap” is that reassurance often works in the short term but...

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Some days, everything is going well and I think I’m a great psychology PhD. Some days I think I am indeed awesome, lol. But, there are moments when it pops into my head that “I’m...

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One of the most stress-reducing and time-saving things I’ve done in the last year has been to stick up a plastic 3M hook that I hang my keys on when I walk in the front...

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A hallmark of psychological health is the ability to think flexibly. When people get depressed, are highly anxious, or are feeling high levels of negative emotions for other reasons (such as relationship unhappiness), their thinking...

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Here are 3 cycles I frequently see in people who are having relationships problems. These particularly commonly occur when one or both partners has low self esteem. Person feels frustrated > Person acts out in...

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How you talk about the things you feel negative emotions about can have a surprisingly large impact on how you feel and on your thought processes. When I say “how you talk about things” this...

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Social Anxiety Quick Tip

August 27, 2010 | 0 Comments

If you’re socially anxious, remember when you’re having a conversation with someone that your conversation partner has 50% of the responsibility for the conversation going well. Its common for people with social anxiety to assume...

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