How to Combat Eating Disorders Through CBT Techniques.

Eating disorders are mainly caused by psychological problems that interfere with someone’s overall eating habits and nutrition sources. The issues can range from only eating very small amounts of food to over-eating on a grand scale. Unhealthy forms of weight regulation such as using laxatives, vomiting or even over-exercise can have debilitating effects on your overall health, wellbeing and functionality. An eating disorder usually starts off small and then becomes bigger over time. It generally falls into three types, binge-eating, bulimia and anorexia. All of which can cause long term physical damage to your body.

CBT techniques were found to be one of the briefest treatments of eating disorders and its related issues and with lower relapse rates.

What CBT does

It focuses on the causes of the disorder from the past and the immediate problems that maintain an eating disorder.


Cognitive restructuring:

This helps people to identify difficult, unhelpful and distorted thought patterns. It then modifies your thought process by showing you how to have a more reality-based structure of thinking. This is often related to body image, food and emotions.


Behavioural chain analysis:

This is a tool to help clients identify the things that make them maintain the behavioural patterns that they actually wish and need to change.


Emotion regulation strategies:

Eating behaviour reflects difficult emotions. For example comfort eating. CBT can help people to regulate and cope better with their emotions.




This will help to connect thoughts to the present moment by disrupting rumination about food and body image. It helps to make healthy behaviour possible.

Procrastination – How can CBT help?

Many people throughout their lives have periods of time where procrastination occurs. However for others it can become excessive and cause undue anxiousness and the early onset of depression. It can become a particular problem when day to day tasks, such as paying bills or applying for jobs are affected. Large projects or tasks can become overwhelming, so doing everything to avoid them becomes a tactic. However the greater that we avoid something, the worse the anxiety becomes. There are also factors that cause procrastination such as anxiety, issues with self-esteem, maybe someone doesn’t feel good enough or capable of completing something. Attention problems and skill base can also be sources of the cause.

Cognitive Behavioural Therapy (CBT) for Procrastination is a brief and highly effective treatment for elimination. It can help you to get back on track with your life goals. CBT is clinically-proven, and backed by hundreds of scientific studies. Unlike traditional talk therapy, it presents a different focus, that involves teaching the client sets of new skills which can be adopted to solve their problems.

A CBT treatment for procrastination would be tailored to the specific need of the individual. It would include a mix of the following concepts;

Identify small goals

By identifying goals that you wish to achieve it will help to reduce the feeling of being overwhelmed.

Activity scheduling.

Create priority lists and put them into urgent, moderately important and put off till later. It will help to inform you what needs doing first.

Behavioural shaping strategies.

Use your natural patterns to help you. If you are more alert in the morning then use this time to implement the tasks you find harder, such as phone calls or meetings.

A Guide to Using CBT for Addiction

The recent tragic death of the esteemed MP, Charles Kennedy, has highlighted the problems associated with addiction. Sadly Mr Kennedy’s death was connected to his ongoing battles with alcoholism.

CBT Can Help

Many addicts suffer from problems of low self-esteem and lack of self worth. They often have unrealistic aims and goals, when an addict doesn’t attain these ambitions their lives frequently descend into a downward spiral and they turn to their addiction for comfort. CBT helps those suffering from addiction to:

Recognise the power of their addiction
Learn about the triggers that can cause problems
Take each day at a time, with the eventual result of achieving long term goals
Learn to embrace change

The Glass Half Empty

Many of those with addiction problems will often perceive life as a series of obstacles, rather than challenges. Use of CBT in treatment helps addicts realise that they can overcome many of their problems by looking at situations in a different light. CBT aims to show addicts that life can be manageable and that asking for help is always better than self-medication from a bottle or drug.

The Glass Half Full

The first CBT sessions will work with the client looking at their current life and the choices that they make. Once a patient starts to identify certain triggers in their life and look at ways of dealing with these triggers, their self-esteem should improve.

CBT isn’t a magic panacea, but it does have a proven track record and has helped numerous addicts review their actions, and consequently change their lives for the better.


How to Become a Cognitive Behavioural Therapist

Cognitive Behavioural Therapy (CBT) is recognised as a valuable tool in the fight against addiction, depression and countless other disorders.
CBT coaches are also successful in helping people develop their full potential and have been used by leaders across the globe, including Eric Schmidt, the CEO of Google.
First Steps
Whether you want to become a life coach or an accredited therapist you should receive specialist training from a college or as part of a recognised university course. It’s up to you whether you select a short intensive diploma course, or a longer period of training that will result in a degree or British Psychological Society (BPS) accredited diploma. You must possess excellent communication skills as well as demonstrate an ability to listen.
Key Points
You may select CBT as an addition to your life coaching skills, or you may wish to specialise in this area to complement your psychotherapy training. To achieve accreditation as a recognised CBT therapist, you should have a first degree or equivalent diploma. There is, however, no regulation in the field of psychological therapies in the UK at present. (1.)
Coaching for Life
Those looking to add CBT to their life coaching skill set, will normally, though not exclusively, be working within a corporate setting. Life coaches are also unregulated, though the UK government’s National Career’s Service suggests that clients and employers will favour those who have received some form of accredited training.
Carry out your research, find a course that will suit your needs and earn that vital CBT qualification.

How CBT can help you cope with insomnia

The Mental Health Foundation in a recent study found that nearly a third of the British population suffered from various forms of insomnia. Non drug therapies such as cognitive behavioural therapy (CBT) can aid the re-establishment of a natural sleep pattern. CBT focuses primarily on how you think about the areas of your life. It focuses on your thoughts, images, beliefs and attitudes and how these impact on your emotional behaviour. By changing negative patterns of thinking, in this case, issues related to sleep, CBT is a method that can be used without the need for reaching for sleeping pills.

Insomnia causes an array of side effects that can be harmful to day to day life. Symptoms may vary but can include the following:

Difficulty in falling asleep at night
Awakening during the night
Waking up too early
Never feeling rested after a night’s sleep
Feeling tired during the day
Anxiety, irritability and depression
Difficulty in paying attention, remembering or being able to focus on tasks
Tension headaches


How to beat insomnia using CBT methods.

By keeping regular hours such as going to bed and getting up at similar times of the day will, along with other CBT practices help to alter sleep behavioural patterns.
Exercising helps to reduce stress, leave three hours between exercise and sleep so that your body has time to wind down. Have a warm bath to relax your mind and body.
It is important to create a restful environment for sleep. A comfortable bed is essential.
Spend 10 minutes before bed writing down anything that is on your mind. By making a to-do list and ‘brain dumping’ you can start to eliminate any worries that may stop you sleeping or wake you up [...]

How CBT can help your children become confident and happy

Helping your children to develop their confidence and self-esteem is an important part of being a good parent. Teaching your child to have a positive body image and to be happy and content with themselves is paramount in building good, solid relationships throughout their school years and then adulthood. This image is often affected by family, friends, social pressure and the media. Low confidence, anxiety and poor self-image lead to under performance, un-popularity and unsatisfied adults.

CBT training will be able to help your children grow in confidence by giving them the basic tools and psychological structure to do so. These are ways in which it could help.

Learn to let go of anxiety, doubt and fear more easily.
Be able to relax amongst your peer group enabling the development of long lasting friendships and relationships.
Help to gain inner strength and self-belief.
Help develop optimism and determination. This is particularly useful with exam stress.
Learn to speak positively about yourself and to yourself.
Low self-esteem in adolescents can lead to destructive behaviour such as eating disorders. Use CBT to create a positive self-image and be happy in your own skin.

The psychology of child confidence is not related to luck or a combination of good genes but is developed through praise, encouragement and love as a developing child. By using psychological strategies and techniques the thought process of a child can be optimised to provide a positive outcome for their future wellbeing. These are all strategies that can be used at a subconscious level.

How CBT Can Cure Bipolar Disorders

CBT is a proven technique that is able to assist those with a variety of personality disorders including bipolar issues. It usually takes place in the shape of one-to-one counselling sessions and can also work well in group sessions. Here we take a look at how and why it works particularly well with individuals who are suffering from bipolar personality issues.
How CBT Works
Essentially, CBT focusses on the individual’s problems and how they react to these events. Once these have been identified, they can be classed as either healthy or unhealthy and dealt with accordingly. Lifestyle choices may be tweaked in order to assist the patient with moving on from this disorder and a strong support system needs to be applied throughout and after the treatment.
How to Find CBT Treatment
If you believe that you are suffering from bipolar personality disorder and would like to investigate available CBT treatment you should first speak with your GP. There are plenty of public and private practices that carry out this treatment and once you find the most suitable one for yourself, you can begin your CBT treatment.
There are zero side effects known from CBT treatment for bipolar disorders and you may prefer the one-to-one treatment or perhaps group therapy is a better fit for your own requirements? There are many disorders that have been proven to react favourably to CBT training and the way that this treatment allows individuals to recognise and deal with their own issues without the need for medication is certainly a healthy option.

How CBT Can Cure Eating Disorders

Cognitive-behavioural therapy is a branch of counselling that is proven to help individuals with a variety of issues where therapy is required. As far as eating disorders are concerned, CBT can certainly help to deal with and even eliminate this harmful condition. This short article looks at how this can be an effective treatment with the correct application and aftercare.
What CBT Teaches those with Eating Disorders
As with most personal issues, in order to eliminate them, we must first understand them and CBT certainly promotes this. You will learn how to eat regularly and keep a diary of those moments of weakness that we all experience. It also helps the individual to challenge the self-defeat thought patterns in a positive way that works.
Why it Works
CBT is proven to treat those with both emotional and mental disorders including eating and it changes the way that an individual feels about the whole issue in a way that works effectively and prevents any potential relapses in the future.
Any Risks?
At the time of writing this article, CBT carries zero risks for those treated this way for their eating disorders.
After Treatment Has Ended
Once a subject has received CBT treatment for their eating disorders, they will find that their improved cognitive-behavioural skills will help them in other areas of life. Repeat visits for addition CBT training are recommended and most former patients will enjoy their sessions as the positive benefits are numerous and proven to work in the long term.

How Monitoring Your Mood Can Give You A Boost

With a variety of mood monitoring apps now available on Android or Apple devices, what was once a time-consuming task is now easier than ever. But what are the benefits of mood tracking?
1. Trigger Spotting
By monitoring the patterns of mood throughout the day you may be able to identify the negative influences that trigger a dip in mood, and become more aware of the warning signs that signal a drop in well-being is likely.
2. Identifying Mood Boosters
In addition to your triggers, you may find positive strategies that help you to feel well. You can also monitor the impact of any intentional positive steps such as meditation and exercise.
3. Gain Some Control
If you are experiencing anxiety or depression, it can feel like your well-being is outside of your control. Keeping a mood diary is an easy to implement step towards regaining a sense of power over life.
4. Create A Wellness Plan
Armed with the information in your mood diary, you will be better equipped to make a well-being plan. Develop strategies for avoiding triggers, plan to incorporate activities that positively influence your mood, and be ready with coping mechanisms when you spot your well being deteriorating.
5. Make Your Health Professional Happy
Your mood diary will be a gold mine of information for your mental health professional. A mood diary will provide them with an instant hit of information to get your relationship off to a flying start.
Once incorporated into your daily routine, mood tracking can be an invaluable tool to track and enhance your mental health.

Do You Have What It Takes To Coach?

If you display most of these qualities, with the right training and guidance, you could become an excellent coach.
1. You are the Go-To Person for Guidance
If colleagues are showing up at your desk looking for help with management or performance issues, they value your input. Stop giving your skills away for free, and use them to create your new career.
2. You’re not Afraid to Ask Questions
Often it can be scary to be the person in the boardroom asking ‘dumb’ questions. If you have the courage and curiosity to ask meaningful questions, you can cause your clients to reflect and think differently about a situation.
3. You are a People Person
If you find it easy to resonate with people, then you have a talent for empathy. A career in coaching would make good use of those skills.
4. You Love Watching Others do Well
With a coaching career, you can be rewarded with more than money. The best coaches get a real kick out of helping a client unlock their true potential and achieve great things.
5. You are a Quick Thinker
During a coaching session, you will need to think on your feet and adapt quickly to the information your client presents to you. If you prefer routine and scripts, then coaching isn’t for you.
A great coach is a blend of opposites: Calm and methodical, yet a lightening quick thinker; a people-centric person who enjoys building relationships, but isn’t afraid to speak up, challenge perceptions or ask questions. If you can blend all these skills, a promising career in coaching awaits.