Mindfulness means paying attention in a particular way:
on purpose, in the present moment, and nonjudgementally
A LITTLE ABOUT ME
A little about me:
I: – am a qualifi ed psychotherapist, specialising in:
• CBT & REBT after being inspired by the realisation that they are anchored in rationality and goals, and
• Mindfulness, having experienced it’s benefits for clients and personally
I: – am a married father of two independent adults and have, as one client put it, “experienced the rich tapestry of life”. I draw upon these, where it is helpful, to provide practical and pragmatic ways forward for clients
I: – have a deep insight into working life and all its challenges, after 35 years in a wide variety of complex roles in many companies, with diverse people
I: – hold a degree in biochemistry which helps me understand and explain the science of becoming psychologically disturbed and undisturbed. And importantly, how to prevent it happening
I: – became a psychotherapist to help people unblock their problems thus allowing the fulfi lment of dreams and ambitions, which leads to joy and happiness.
• an Accredited Member of The National Counselling Society (NCS), fully subscribing
to its code of ethics. This includes being supervised and undergoing continued
• a Member of the British Association for Counselling and Psychotherapy (BACP)
• an Approved Therapist for Anxiety UK
The first step is to listen, fully understand and assess a client’s emotions and problems. Then, together, we would agree clear goals and work to meet these within the clear solutions-focussed CBT/REBT framework.
I also apply Mindfulness, which helps us manage our thoughts, in order to enjoy the richness of life in the here and now. This is unhindered by past experiences and what may, or may not, happen in the future.
The sessions always have a focus on “quick wins” and results, which involves understanding, straight talking, homework and a solid therapeutic relationship.
Based on past experience with clients, I have found these to be important in helping clients achieve goals that improve happiness.
I always strive to provide a compassionate, caring and confi dential service. This is based on trust, openness, non-judgement and safety.
Why not start your journey with a 30 minute telephone consultation? I look forward to hearing from you.
CBT & REBT
The National Institute for Health and Care Excellence (NICE) publishes guidelines for the use of health technologies. This is primarily focussed on evidence-based evaluations of effectiveness, safety and cost-effectiveness.
Cognitive Behaviour Therapy and Mindfulness have been approved by NICE, then adopted by the National Health Service, NHS. They have been shown to be effective in helping to manage psychological challenges which include:
Stress related ailments
General Anxiety Disorder (GAD)
Eating Disorders, including Anorexia and Bulimia
Irritable Bowel Syndrome (IBS)
Obsessive Compulsive Disorder (OCD)
Post-Traumatic Stress Disorder (PTSD) and
The central principle of CBT (developed by the psychiatrist Aaron T. Beck) is that how we react to an event is largely determined by our views of it – our perceptions – and not the event itself. CBT provides a framework to examine and re-evaluate some of our less helpful perceptions, and develop more helpful alternatives. This enables clients to overcome some of the challenges above.
So how is Rational Emotive Behaviour therapy, REBT, similar or different to CBT?
REBT was developed in the mid-1950s by Albert Ellis, a New York psychotherapist, about ten years before CBT. It follows a philosophy developed by the ancient Greek philosopher, Epictetus. In essence, he stated that it’s not the things in life that disturb you, but the beliefs you hold about those things.
REBT follows an elegant ABCDE Model; an activating event (A) triggers beliefs (B) that cause consequences (C). These beliefs are challenged and disputed (D) to promote a more effective (E) and rational way of perceiving that same original activating event.
So, if you’re feeling disturbed and stuck, REBT helps you challenge the unhealthy beliefs that are causing this feeling. It also identifies and embeds alternative healthy beliefs that help you move ahead.
Change your beliefs and you change the way you think, feel and act. This can be somewhat daunting, as beliefs are usually long held, shaped by the positive and negative things we experience throughout life.
However, acknowledging there is a need to change and taking responsibility for your own psychological well-being is the first step. With some commitment, effort and guidance this can be achieved. The prize at the end is feeling noticeably better about yourself and others around you.
“Moment by moment non-judgemental awareness”
Mindfulness is a practise first developed for a therapeutic setting by Dr Jon Kabat-Zim.
It was originally developed for patients who had experienced multiple bouts of depression and has been clinically proven to halve the risk of depression in people who are suffering from the condition. Research shows that with regular daily practise, with purpose and intent, it can be at least as effective as antidepressants. Mindfulness practice can also be used to treat anxiety.
Its roots are in Vipassana meditation. The word Vipassana means “insight” or “seeing things as they truly are.”
In essence, Mindfulness is a state of active, open attention focussed on the present where one observes one’s thoughts and feelings with a sense of being impersonal and detached. This is done with compassion, curiosity, non-judgement and acceptance. It leads us to awareness, acceptance and action, three important elements in changing ourselves.
Incorporating Mindfulness into CBT can be of great help in stabilising ourselves, if we feel anxious or depressed. It also allows us to focus and concentrate on moving from the unhealthy to healthy beliefs that bring about change.
Bringing Mindfulness into everyday life, even if we are not disturbed, provides a welcome “circuit break”, “time out” or respite from overthinking, procrastination and general stress. Something we can all do with at times.