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Selective Attention: Benefits and Challenges

Change Therapy

Have you wondered about what type of attention you have? Do you have selective attention or general attention abilities? What are the differences with selective and general attention? The wide, finite resource for information processing, which includes focus and awareness, is attention. The capacity to block out distractions in order to concentrate on a single task, such as listening to a friend in a noisy environment, is known as selective attention. To find out if you have selective attention, please watch the following video (just over a minute long). Christopher Chabris and Daniel Simons 1999 decided to set up an … Continue reading Selective Attention: Benefits and Challenges

general health, Mental Health, Mindfulness, Psychology, Weight and Diet, Wellbeing13 Comments

Mindful Eating

Change Therapy

What is Mindful Eating? Mindful eating, or conscious eating, is the practice of being fully attentive to your food, your feelings, your hunger, and the object you will consume. It’s about eating consciously, engaging all senses, and acknowledging responses, feelings, and physical cues like hunger or fullness. By learning how to eat slower and more mindfully, we can not only enjoy our meals more but also become better attuned to our body’s needs, leading to improved well-being and satisfaction. Another explanation: Eating or drinking while paying attention to every bite or sip is known as mindful eating. Whether you are … Continue reading Mindful Eating

general health, Mental Health, Self Help, Wellbeing7 Comments

Time is Precious

Change Therapy

What do I mean by ‘precious time’? It represents time that is exceptionally important, valuable and limited. Time is a limited resource that we cannot get back. Do you come out with an excuse to yourself, that you have been unable to fulfil the tasks that you plan each day? Do you know that feeling where you cannot do everything you intend to do, and that could be because other things have taken priority? I recently wrote a post on Procrastination, which is relevant to time, however invariably we need to go a little bit deeper to find a certain … Continue reading Time is Precious

Mental Health, Neurodiversity, Psychology, Wellbeing13 Comments

The Limitations of IQ Tests

Change Therapy

What does your IQ tell you? The perception of the general public is accepting of the idea an individual’s intelligence can be measured through an IQ test. IQ tests are mainly mathematical and logic-based tests. A high IQ presumes that you are a very smart person and are therefore provided with certain opportunities in life to succeed, while an individual measured as having a low IQ, usually means that restrictions are placed upon their pathway to education. Children throughout their academic years are filtered into certain categories depending on the measure of their IQ. Intelligence Quotience, also known as IQ, … Continue reading The Limitations of IQ Tests

Inspirational, Meditation, Mindfulness, Nature, Neurodiversity, Wellbeing18 Comments

Haiku – A Mindful Practice

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Clive Bennett’s guest post explores haiku as a mindful practice emphasizing present-moment awareness and nature. Originating from Japanese poetry, haiku captures fleeting experiences through structured form. Modern haiku celebrates simplicity and sensory language, inviting readers to reconnect with the world. The practice encourages observation, reflection, and emotional engagement with life’s beauty. Continue reading Haiku – A Mindful Practice

Anxiety, Health, Neurodiversity, Self Help, Wellbeing7 Comments

Deep Breathing

Change Therapy

Breathing exercises are a powerful way to manage Stress. One particular method that is becoming more popular worldwide is Deep Breathing. There are many benefits of practicing in this way of which I will explain shortly, so please stay with me. Do you ever stop what you are doing and think exclusively about breathing? It is an automatic function, where we breathe in oxygen and breathe out carbon dioxide. Breathing is a conscious and a sub-conscious process. When you think about it, breathing is one of the most important and powerful resources you can tap into, as it is the … Continue reading Deep Breathing

Acceptance, Inspirational, Mental Health, Nature, Wellbeing23 Comments

Dogs are Family too!

Change Therapy

The Big Black Labrador Sometimes a story appears which gets my attention, and this particular one whether true or not, has an uplifting theme about friendship and belonging. This story starts somewhere in a small college town in the USA… They told me the big black Lab’s name was Reggie, as I looked at him lying in his pen. The shelter was clean, and the people really friendly. I’d only been in the area for six months, but everywhere I went, people were welcoming and open. But something was still missing as I attempted to settle in to my new … Continue reading Dogs are Family too!

Anxiety, Mental Health, Psychology, Wellbeing18 Comments

Procrastination

Change Therapy

Recently, I was contacted by an independent radio station in London, England to take part in their ‘live’ Breakfast Show, which periodically covers current topics of interest in Mental Health. The subject for the planned show was Procrastination, and the organisers invited a clinical psychologist, myself and another psychotherapist to take part in a Q&A session, allowing 10 minutes for each of us to take questions and answer using our previous experience when helping clients overcome procrastination. Personally, I found the experience to be exhilarating, with no nervous feelings at all. Knowing that my voice and opinions would be broadcast, … Continue reading Procrastination

Mental Health, Neurological, Psychology, Self Help, Wellbeing9 Comments

Be smarter for a longer life.

Change Therapy

Andrew Lim and colleagues at Toronto University carried out tests on 3000 ‘older’ participants at different times of the year to assess cognitive functioning, measuring thinking and concentration skills, as well as physiological tests to look for early signs of Alzheimer’s disease. The outcome was that people who tested in Summer and early Autumn obtained significantly higher scores, than those tested in Winter and Spring. “There may be value in increasing dementia-related clinical resources in the winter and early spring when symptoms are likely to be most pronounced,” the authors say. “By shedding light on the mechanisms underlying the seasonal … Continue reading Be smarter for a longer life.

Bird Therapy, Inspirational, Mental Health, Mindfulness, Nature, Psychology, Wellbeing16 Comments

Watching Birds – The Dawn Chorus

clivebennett796

The post celebrates International Dawn Chorus Day, encouraging mindfulness through birdwatching and listening to birdsong. It highlights the significance of this annual event, where people enjoy the morning symphony of birds worldwide, even suggesting a virtual playlist to recreate the experience for those unable to participate outdoors. Richard Bostock’s art complements the theme. Continue reading Watching Birds – The Dawn Chorus

Anxiety, Meditation, Mental Health, Mindfulness, Wellbeing11 Comments

Mindful Browsing

Change Therapy

Personally I have used a few different browsers while surfing the internet and I am always looking out for a browser that can offer a better experience, whether that is one of greater security or a faster more user-friendly one. If I am honest, it would be good to have a browser that was more relaxing to use. While not wishing on AI to take over, I often get more stressed trying to navigate the interface, finding the ‘print’ or ‘download’ icon, or staring at the screen which shows screensavers that are dull and boring. Oh, how I wish for … Continue reading Mindful Browsing

Bird Therapy, Mental Health, Mindfulness, Nature, Self Help, Wellbeing18 Comments

Watching Birds – The Jackdaw

clivebennett796

The post is about the jackdaw, a sociable and agile bird found in diverse environments. Known for its unique eye communication and acrobatic skills, it thrives in windy conditions. The author shares insights on the bird’s playful nature and social interactions, emphasizing its impressive evening displays and mindful observation experiences. Continue reading Watching Birds – The Jackdaw

Anxiety, Mental Health, Mindfulness, Nature, Neurodiversity, Wellbeing4 Comments

Relaxation Walk

Change Therapy

Recently, while working in collaboration with an Edinburgh charity, get2gether, to provide a relax in nature walk, we decided on a location a few miles from Edinburgh city centre, which is aptly named Saughton Rose Gardens. Even at the end of the season there were still a few roses in bloom; it was evident that the local community who tended this area, had done a remarkable job producing healthy plants and flowers amongst beautifully landscaped gardens. I was surprised to see a statue of Gandhi as we entered at the East gate. The beautifully managed gardens that met us as … Continue reading Relaxation Walk

Anxiety, Health, Horse Therapy, Mental Health, Neurodiversity, Wellbeing23 Comments

Horse Therapy

Change Therapy

Therapy can take many forms. People with disabilities who ride horses for therapeutic purposes do so to de-stress and to improve their well-being, confidence, muscle tone, and coordination.It serves as a workout to enhance motor and sensory abilities for posture, balance, and coordination.  Equine-assisted therapy (EAT) encompasses a range of treatments that involve activities with horses and other equines to promote positive human physical and mental health. (Wikipedia) The following true story highlights one such positive experience using Equine-assisted therapy, which I want to share with you. Do dreams come true? by AJ (seen above riding Oreo) From a young age I had … Continue reading Horse Therapy

Acceptance, Mental Health, Neurological, Psychology, Self Help, Wellbeing21 Comments

Understanding Maslow’s Hierarchy of Needs

Change Therapy

Abraham Maslow was a psychologist in the twentieth century who pioneered the humanistic approach to psychology. He is best known for his hierarchy of needs. Maslow believed that human wants/needs may be structured into a hierarchy, in order to better understand what motivates people. This hierarchy includes everything from basic needs like food and water to more complex ideals like self-fulfilment. When a lower need is met, the following needs in the hierarchy become our centre of attention, according to Maslow. These are the five categories of needs according to Maslow: Physiological Physiological needs – these are biological need for … Continue reading Understanding Maslow’s Hierarchy of Needs

Bird Therapy, Inspirational, Mental Health, Mindfulness, Nature, Wellbeing19 Comments

Watching Birds – The Robin

clivebennett796

National Robin Day on December 21 raises awareness for garden birds and wildlife in winter. Initiated by Songbird Survival in 2016, it highlights the robin, Britain’s national bird. With connections to Christmas cards and Victorian postmen, the robin symbolizes companionship and mindfulness, evoking a deeper connection to nature. Continue reading Watching Birds – The Robin

Bird Therapy, Mental Health, Mindfulness, Nature, Self Help, Wellbeing15 Comments

Watching Birds – The Starling

clivebennett796

This piece explores the therapeutic benefits of birdwatching, particularly focusing on starlings. It highlights how observing birds fosters a connection to nature and alleviates stress, serving as a complementary practice to mental health care. The article celebrates starlings’ beauty, especially their winter aerial displays known as murmurations, encouraging outdoor engagement. Continue reading Watching Birds – The Starling

Diabetes, general health, Health, Mental Health, Neurological, Self Help, Wellbeing7 Comments

Take a Device-Free break

Change Therapy

How electronic focussed are you? We live in a world that revolves around devices like smartphones, tablets and laptops. Having access to electronic devices that stream information to you 24/7 is not healthy for your Mental Health and Wellbeing as a whole. At the touch of a button, you have access to enormous amounts of data on every conceivable subject, including video, photos and audio to reinforce that knowledge. Perhaps it is the attraction of instant updates to your favourite person or event, and the need to be ‘in the know’, to stay on par with your peers which means … Continue reading Take a Device-Free break

Bird Therapy, Mental Health, Mindfulness, Nature, Psychology, Wellbeing36 Comments

Mindful Birdwatching

clivebennett796

The author reflects on the mindfulness of birdwatching, recalling childhood moments of joy spent observing birds. This activity serves as a reprieve from daily chaos, encouraging appreciation for the present. Birdwatching can be done anywhere and offers mental well-being benefits, reminding adults of the natural mindfulness often inherent in childhood. Continue reading Mindful Birdwatching

Anxiety, Bird Therapy, Mental Health, Nature, Self Help, Wellbeing8 Comments

Birdsong for Wellbeing

Change Therapy

Looking to improve your overall wellbeing, please read on and learn about the positive relationship between birdsong and helping to decrease anxiety and negative thoughts. When was the last time you stopped what you were doing to observe and listen to our feathered friends? No matter where you are in the world, we share our space with over 50 billion birds, consisting of 11,000 species. How can birds help improve our Mental Health and Wellbeing? Well, listening to birdsong is an option. It promotes a sense of freedom, and re-balancing your life; imagining being up there in the trees, singing … Continue reading Birdsong for Wellbeing

Anxiety, general health, Health, Mental Health, Neurodiversity, Psychology10 Comments

Cognitive Behavioural Therapy

Change Therapy

This particular Talking therapy focusses on altering thought and behaviour patterns and is called Cognitive Behavioural Therapy, or CBT. Although it can be helpful for various mental and physical health issues, it is most frequently used to treat anxiety and depression. It is used by mental health specialists, such as Psychologists, Psychotherapists, and Counsellors, to treat or manage emotional problems and mental health illnesses. CBT is founded on a number of fundamental ideas, such as: Psychological problems can have several root causes. These include unhelpful or problematic thought patterns, learnt patterns of unhelpful behaviour, and problematic core beliefs, such as … Continue reading Cognitive Behavioural Therapy

Wellbeing7 Comments

Mindful Gardening

Change Therapy

Gardening has been a hobby of mine for many years, off and on, depending on different stages of my life. The earliest recollection of a connection with planting/gardening was, from being taken to my Papa’s allotment in Leith, Edinburgh, where he grew vegetables and flowers, and my involvement would be helping him to pick potatoes to feed our family. I recall, with a shudder, the cold and dampness, mud and worms, and the sore back! My Papa would toil in all weather’s, digging soil, turning the fork, hoeing and getting his hands into the ground when all else failed. Nothing … Continue reading Mindful Gardening

Meditation, Mental Health, Mindfulness, Wellbeing2 Comments

Set an Intention

Change Therapy

Setting an intention for the day is a great habit to get into. I do this as part of my daily morning meditation. I also visualise what I would like to happen during my day. Being thankful for everything that I have experienced, even the negative ones, as they are life’s lessons to be learned from so as not to repeat them. Think of an important goal that you have for the day, anything at all, and focus on that goal.  See it, by visualizing the goal and tell yourself how you are going to achieve what you set out … Continue reading Set an Intention

Meditation, Mental Health, Mindfulness, Self Help, Wellbeing4 Comments

Morning routine

Change Therapy

My favourite part of the day is the Morning, the earlier the better. It is usually anywhere from 6am to 7.30am, before the neighbourhood starts to get busy getting ready for their day ahead. There is a calm around my property, with the noise of the birds still singing their songs, and somehow the weather fronts feel far away; almost like there is a kind of bubble surrounding this particular part of my world. This feeling of security comes about through my daily practices of Meditation, two or three at different times of the day. I would like to share … Continue reading Morning routine

Anxiety, Health, Meditation, Mental Health, Self Help, Wellbeing1 Comment

Focused Meditation

Change Therapy

When we use a Focus Meditation, the object here is to concentrate on one object, for a short time, while immersing yourself in the experience. This helps give you a sense of calm, peace and for balance that can benefit your emotional well-being and your overall health This mediation invites you to tune into your environment by focusing on a simple object. You can use any object you wish. Perhaps an object close to you on your person, like a key, paper or phone?   A Focus Meditation is a great exercise to learn. Do you have 2 minutes to … Continue reading Focused Meditation

Anxiety, Diabetes, Health, Inspirational, Meditation, Mental Health, Mindfulness, Nature, Neurodiversity, Psychology, Self Help, Weight and Diet8 Comments

Mindfulness Walks

Change Therapy

The work I do every day makes a difference to others – mostly, I hope, for the better. Take a break from your routine and practice slowing down during this unique Guided Mindfulness Session. I was the first therapist to offer Mindfulness Walks in this part of the UK and many others continue to follow my lead in this field, which began around the start of the 2003. There is a difference having someone who is a highly qualified Psychotherapist and Counsellor by your side. I have a Bachelor of Science degree, with Honours, in Psychology and Counselling, and I … Continue reading Mindfulness Walks

Anxiety, Health, Psychology, Self Help4 Comments

STOP method

Change Therapy

The STOP method is a useful tool for calming and relaxing your mind. You can teach yourself to stop what you are doing and take a moment, to breathe and observe your thoughts. Controlling your breathing when feeling anxious or overwhelmed in situations, will help you to feel calmer and more in control of your behaviour. Going a wee bit further, you could imagine a large red STOP sign just like the one pictured above and use this when thinking through what the acronym STOP actually represents in this form of practice. Use the STOP method if your feel like … Continue reading STOP method

Anxiety, Health, Meditation, Psychology, Self Help, Wellbeing1 Comment

Blood Test Phobia

Change Therapy

Personally, I used to find the experience of having a blood test quite uncomfortable, and at times found that the journey there could be unsettling to say the least. It has only been through using distraction techniques, like playing music or mindfulness meditation that have got me over the fear, and over time, it is became much easier. Blood tests at your medical practice can be quite uncomfortable to some, neither here nor there to others, but to around 20% of the population, a very nervy experience. It is the latter category that concerns me, and I include some suggestions … Continue reading Blood Test Phobia