In this episode I go into detail about cognitive distortions. I cover what they are, the most common ones that people do and examples of how they can affect your mental health.
Self awareness is key to overcoming anxiety so this episode will talk through all of the most common distortions so that you can consider if these thought patterns affect you.
My FREE cognitive distortions exercise can be downloaded from https://www.anxiety2confidence.com/
This is a special episode as I have managed to track down the audio from a talk I did at a Health and Well being Summit back in 2018. There is so much good information in this talk that I have made the audio into this weeks episode!!
This week I cover the importance of confidence to me, how negative thoughts affect us, how we can train our minds to be different and how we can build confidence through expanding the comfort zone.
You can find more information and by blog at https://www.anxiety2confidence.com/ where you can also download a free exercise that will help you identify your negative thoughts.
Please also consider rating my podcast if you have found it useful as it makes it easier for other people to find it and make use of the free information that will help them overcome anxiety. Thank you so much to those who have.
I used to watch the London Marathon most years with my Dad and for some reason got into my head that I wanted to run it some day, I have no idea why as running is NOT an activity that I enjoy...
Later I made it a goal that I would do the London Marathon before I was 30.
2014 was my first marathon attempt!
Unfortunately one week before the marathon my pony, Linford, decided to have a huge strop and crushed my big toe!!! When it happened I didn't realise the extent of the injury, after all it was just a toe right?
Jon drove me to Salisbury A&E as we figured we needed to know how bad it was and one Xray later we discovered a crush fracture of the end bone in my big toe and the fracture had compromised the joint.
I asked the consultant if there was any chance I could run on it and was met with a look of complete disbelief and the word "no".
All those hours of training and I spent the next few weeks walking around with this sexy footwear:
After the burn of 2014 I had...
The attitudes that you have about yourself, others and the circumstances around you have a huge impact on your ability to be happy.
if you have a calm and rational attitude to all of those things then it stands to reason that you will be able to deal with any problems that occur without an overly emotional response.
1: Understanding that you are responsible for your emotions...
if you have read any of my previous blogs then you will have noticed that I make a big deal about what you think. This is because our thoughts affect our feelings which in turn affect our actions.
By understanding that our thoughts affect our feelings in any situation, we can learn to control our emotions.
Bad things happen to everyone. When something bad happens, it is perfectly normal to have a negative emotional response to the situation.
If you are in a car crash or going through a divorce or have lost someone then it makes sense to have negative thoughts about the situation because they are negative...
It is easy when talking about anxiety and mental health to become very preoccupied with the issue. It is so important that we also consider how we are going to make the changes necessary to improve our lives.
In this episode I talk about the attitude changes needed to be able to live a happy life.
Click here to find out more and see which negative thoughts are holding you back.
Something that gets asked regularly in 1 to 1 session is:
"How can I learn to be confident when I have never felt it before?"
Good question right? how would that person know what it feels like!
In an ideal world when working with clients they are able to think back to a time when they felt confident. We can then use visualisation, meditation and self hypnosis tools to help build on that and improve their confidence.
For some people though, they tell me they have never felt it before so how are these people able to dramatically improve their confidence?
Discovering your confidence
if you have never felt confident before it can be tricky to imagine a future with confidence so as a therapist, I start with the basics.
Therapists are trained to ask very high quality and specific questions that are designed to help people consider themselves in a different way.
This means that I can find something that makes that person feel good about themselves.
If this describes...
This episode is a big one!!! I am tackling meaning and purpose and how they relate to anxiety.
Crucially there are two exercises included that will help you to find your purpose and meaning in life.
PLUS I am talking about how you can find fulfillment in your job, even if it is a job you don't enjoy at all!!!
Loads of great info and help packed into this episode so make sure you listen.
As always, you can find more information and a FREE negative thoughts exercise at: https://www.anxiety2confidence.com/
In this episode I talk in more detail about how the adrenaline causes the physical symptoms of anxiety. I also talk about what kicks off an adrenaline response so that you can consider what thoughts might be starting your anxiety.
You can find out more about what thoughts are holding you back by heading to https://www.anxiety2confidence.com/
Here you can download your very own list of cognitive distortions and see which ones you do most often.
The term "toxic positivity" is one that I have seen on social media recently.
This episode explains what it is and how we can avoid turning positivity into a negative thing. We will also be covering how we use positivity in a therapy setting and how you can support friends and family members who may be going through a rough patch.
Do you practice cognitive distortions?
The chances are that you do! most people do at some point in their lives but often people struggling with depression or anxiety practice cognitive distortions more than most.
What even are cognitive distortions??
A cognitive distortion is a thought that has a negative impact on your life and is often not true. There are a HUGE number of ways that we do this so I'm going to just focus on the most common distortions that I see regularly in treatment sessions.
But what if...?
Ah!! What if...?
Absolutely the most commonly used cognitive distortion that I have ever come across. My clients who want to learn to control their anxiety or depression almost ALWAYS tell me that this is something they do.
Here's how it goes:
Client: I get anxious about social situations, even with people I know.
Me: OK, what is going through your mind when you think about these situations?
Client: I'm thinking, What if they don't want me there? What if they think I'm too...
The way we think has a huge impact on our mental health. If you are looking to overcome your anxiety or just improve your mental health then first you need to know what thoughts are making things worse.
This download gives you a list of the most common ways we think negatively. All you need to do is see which ones you do most.
Also, keep an eye on your emails! I will be sending you a really useful video that goes with this exercise.