CBT4all

Think Better, Live More

Hello and welcome to CBT4all. I have created this site out of a belief I have in the use of Cognitive Behaviour Therapy (CBT) methods to improve EVERYONE’s quality of life.

With over 35 years of challenges related to anxiety my use of CBT has played a really important part in getting me to a much happier place and I know it can do the same for you and/or your loved ones. It is really just a case of cultivating a new improved and healthier THINKING habit – this is what CBT is all about. To use a well known CBT phrase to summarise what is required – IT’S SIMPLE BUT NOT EASY to do…it takes practice. This site is here to help you with that practice and how you can improve your thinking more generally.

thinking

So my postings on this blog will all be CBT related but since I have taken a journey over 35 years to overcome some inner fears and physiological imbalances I offer the following as my top self help therapy tips for helping others reclaim the vitality for living in their life.

1.    CBT or Cognitive Behaviour Therapy

Well I had to start with CBT since this is what this site focuses on….
Our mental health is as important as our physical health. Without it we cannot fully function in society, yet as a society we tend not to value the need to manage it in the same way as we do with our our body, through diet and general fitness.

In recent years this has been changing though and more emphasis is being placed on the importance of taking care of our mental health. It is exactly here then where Cognitive Behaviour Therapy (CBT) is a powerful tool we all need to help us take charge of our thoughts. Some of us have a natural CBT program for healthy thinking patterns but many of us (me included) have bad thinking patterns which over the years have result in poor self esteem, anxiety and a downward spiral towards depression if not checked.

There are many CBT practitioners available on the internet but I would strongly recommend the Recovery International method (click here) as a low cost way of bringing it into your life . It is THE method I used and many ‘nervous persons’ like me have managed to take control of their anxiety by using it.

My remaining tips of activities and therapies (just 4) are in no particular order below and I have described how each of them have helped me. This SHORT list is as a result of 35 years of searching through and trying out many of the mainstream and alternative therapies available. So pick and choose what resonates with you and go research it. I’m happy to answer your questions on any of them if you want to message me.

2.    Emotional Freedom Technique or Tapping
EFT or Tapping is a tool you can use for opening up a dialogue with your sub-conscious self – the self that is often critical and who we are most afraid to engage with. Through tapping I found it possible to befriend my subsconsious thinking to such an extent that I was able to reduce my critical voice. Our critical voice is behind so much of our mental and indeed physical suffering today. The tapping on energy points while dialoguing with your inner voice will help you lighten your mental load.

How to start with EFT…
Nick and Jessic Ortner of www.thetappingsolution.com run the Tapping World summit every year. This is an online free live broadcast where expert tapping therapists bring you through the particular tapping methods they use and find most effective. The summit runs for 1 week in the year, around February time, and is a great way to expose yourself to how you can use tapping as a life revitalizing tool. I also recommend you engage a tapping therapist for a few sessions so that you get the hang of how to tap – it takes practice to develop the self dialogue that is so important to it’s effectiveness.

3.    TRE or Trauma Release Exercising

Having gone through years of talk counselling trying to uncover and resolve a dark memory I found the TRE method by David Bercelli to provide several occasions of profound release of what I regard as emotional blockages from childhood traumas. A trauma does not have to be a particular event – it can be an ongoing pattern that causes your brain and body to behave in a certain way that is limiting you. TRE is very successfully being used around the world for treating PTSD and even for day to day rat-race stresses it is very effective and relaxing.
Read about it here: http://traumaprevention.com/
Many of these TRE exercises are available on YouTube but like with Tapping I recommend you engage a TRE practitioner for some lesson to get the hang of how to do the exercises in person. There are now certified TRE practitioners all over the world.

4.    Balancing your amino acids

Finally its possible that your anxiety or depression is being contributed to by a reduction or shortage in the production of key chemicals the body and brain needs. Like many suffers I struggled with the side effects of regular medicaton and put myself through excessive hardship until I found a natural solution and supplementation programme that would correct my imbalance. There was a lot of reading involved in this but I recommend the following 2 books and the programmes they advocate to get your mental biochemistry right.

The Mood Cure by Dr Julia Ross
For me 5HTP was the supplement that allowed me to get off my medication. In this book Dr Ross guides readers in the use of diet and amino acid supplementation to get your head chemistry right and though her website she gives steps you can take to wean yourself off medication using the right amino acids.

Nutrient Power by Dr William Walsh
This is a more technical book that describes how nutrient supplementation programs are being successfully used to address serotonin and dopamine imbalances. The program only uses amino acids to replace medication and following a blood test analysis a 6-12 month program is devised to get the body back to producing the appropriate quantities of serotonin/dopamine and gaba it requires.

To follow this program you need to engage with a General Practitioner/doctor knowledgeable in Dr Walsh’s methods – the number of them is increasing. You can find them at this site:
http://www.walshinstitute.org/

5.    Talk Therapy & Mindfulness

I almost didn’t include Talk therapy and Mindfulness in this list as I regard them as a ‘given’. Everyone needs to do them but on their own as with all solutions they won’t fix a mental health problem. Your mental health requires a combination of expert treatments, activities, tools and good habits to get right. This might sound exhausting but its worth it.