Category: Psychology

Mental Health, Neurodiversity, Psychology, Wellbeing8 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

Anxiety, Mental Health, Psychology, Wellbeing16 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

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, 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, 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

Anxiety, Diabetes, Health, Inspirational, Meditation, Mental Health, Mindfulness, Nature, Neurodiversity, Psychology, Self Help, Weight and Diet, Wellbeing8 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

Health, Mental Health, Psychology, Self Help, Wellbeing4 Comments

Wellbeing Dimensions

Change Therapy

Have you noticed the increase in the use of the words ‘Wellbeing, Good Mental Health and Wellness’ in the community? If improving our health means that we can have a more content life while living longer, and having less pain, I am all for it. There are exceptions however, to the use of these words or similar to describe what we must do to achieve our goals. Apparently, as demonstrated by some well-known companies below, the use of Wellbeing is taken out of context to sell their products.  These companies and many more worldwide, are saying ‘If you do this … Continue reading Wellbeing Dimensions

Acceptance, Anxiety, Health, Meditation, Mindfulness, Neurodiversity, Psychology, Self Help, Wellbeing2 Comments

Mindfulness Based Stress Reduction

Change Therapy

“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We also gain immediate access to our own powerful inner resources for insight, transformation and healing” – Jon Kabat-Zinn. Mindfulness Based Stress Reduction comes under the umbrella of Mindfulness Based Interventions (MBI’s) which are intended on helping people improve their health and wellbeing. Change Therapy delivers MBSR Certification courses – get in touch for more information, using this link. Intended to increase consciousness and encourage the connection between your body and mind, MBSR uses techniques that target negative subconscious thoughts, behaviours … Continue reading Mindfulness Based Stress Reduction

Anxiety, general health, Health, Neurological, Psychology, Wellbeing6 Comments

Exercise over Medication?

Change Therapy

Chronic pain sufferers should take exercise, not analgesics/medication/prescribed drugs says NICE. Medicines watchdog recommends physical and psychological therapies when treating pain with no known cause. People suffering from chronic primary pain which is labelled as having, no known cause, should not be prescribed painkillers, the medicines watchdog has announced, recommending such patients be offered exercise, talking therapies and acupuncture instead. In a major change of pain treatment policy, the National Institute for Health and Care Excellence (NICE) say that in future, doctors should advise sufferers to use physical and psychological therapies rather than analgesics to manage their pain. Medical teams … Continue reading Exercise over Medication?

Acceptance, Inspirational, Psychology, Self Help2 Comments

Buddha and the angry man

Change Therapy

This is my interpretation of a profound life lesson about giving, protecting your personal strength and being selfless—especially so from negative individuals who can drain your energy if permitted. Buddha travelled for many days before coming to a tiny village to deliver a speech. There was a young man standing in the road, who was the only one nearby who wasn’t thrilled to see the Buddha. Buddha heard the young man yelling at him during his speech. Buddha ignored the situation and went on talking. The young man was even more enraged by this. He walked directly in front of … Continue reading Buddha and the angry man

Acceptance, Health, Psychology, Self Help, Wellbeing7 Comments

Jar of Life

Change Therapy

I came across this short story about prioritizing life which I want to share with you. It helps me throughout my life, as I often have to remind myself what is important in my world and needs more attention. Sometimes I can spend too much time on the less important things, when I should be looking after the main things like my health, partner and children. The story There was a philosophy professor who was giving a lecture to his students. In front of him, he had a big glass jar, a pile of rocks 2” in diameter, a bag … Continue reading Jar of Life

Acceptance, Inspirational, Psychology1 Comment

Puppies for Sale

Change Therapy

A sign above the pet store, read “PUPPIES FOR SALE”. These signs are designed to grab people’s attention including children, to the possibility of getting their own puppy, perhaps their first pet! Soon a little boy appeared at the sign and asked, “how much are you going to sell those puppies for?” The store owner replied, “Anywhere from £30-£50.” The little boy reached into his pocket and pulled out some change. “I have £2.37, can I look at them?” The store owner smiled and whistled. From the kennels 5 dogs came running out.  One puppy was lagging considerably behind. Immediately … Continue reading Puppies for Sale

Health, Inspirational, Psychology, Self Help, Wellbeing1 Comment

Autobiography In 5 Short Chapters.

Change Therapy

Every so often I come across a gem of a story or poem that I want to share, in the hope that it will help someone to change their life for the better. This particular poem is timeless, and one that has helped many people that I know over the years. I hope that you enjoy this too. “Autobiography In Five Short Chapters” Chapter One I walk down the street. There is a deep hole in the sidewalk. I fall in. I am lost … I am hopeless. It isn’t my fault. It takes forever to find a way out. … Continue reading Autobiography In 5 Short Chapters.

general health, Psychology, Self Help, WellbeingLeave a comment

Opinionated

Change Therapy

Have you had the experience of being in the company of a person who has a high opinion of themselves? The more they speak, the more you want to scream/run away or argue back. It may be someone you know who likes to take centre stage and get their opinion over with no regard for anyone else’s opinion in the room. Listening to someone who takes over, without giving opportunity for others to speak when talking about a subject can be annoying, as well as being threatening, as a high opinionated person gains more confidence the longer, they are permitted … Continue reading Opinionated

Anxiety, Health, Meditation, Mindfulness, Nature, Neurodiversity, Psychology, Self Help, Wellbeing2 Comments

Modern Art Gallery

Change Therapy

Working in collaboration with Get2gether, we arranged this month’s Mindfulness Walking therapy at the Scottish National Gallery of Modern Art in Edinburgh. There are two buildings,  named Modern One and Modern Two. Both buildings are impressive examples of neo-classical architecture, with Modern One designed by William Burn in 1825, housing the independent school John Watson’s. Modern Two was designed by Thomas Hamilton in 1831 and was known as the Dean Orphanage in 1833, then became an educational college until 1999 We gathered in mid-afternoon under a warm sun and walked around the grounds with guidance on how to be mindful … Continue reading Modern Art Gallery

Anxiety, Health, Psychology, Self Help, Wellbeing6 Comments

Positive Psychology – Gratitude

Change Therapy

I would like to introduce a friend of mine, Hugo Bennett, a young man who has narrated this article for me. Such is the clarity and expression of his voice, in my opinion, the narration has enhanced this post 10 fold. Hugo is starting out in his career as a Narrator, and I fully support and wish him well in his journey, as I am sure many here will do too. His narration starts at the paragraph entitled: The benefits of practicing gratitude An important part of life when I practice Positive Psychology, is showing gratitude or thanks for everything … Continue reading Positive Psychology – Gratitude

general health, Health, Nature, Psychology, Wellbeing2 Comments

Natural Beauty

Change Therapy

As we come out of Spring here in Scotland, it is very noticeable to see the changes in our natural surroundings; the beauty of trees blossoming, as they stretch their branches out and upwards to the sky. The flowers and plants contributing to the variety of colours which brighten up the concrete roads and walls of a typical semi-rural village. As a Psychotherapist, I plan my typical Walk and Talk sessions with individuals in different locations around Eastern Scotland, where we will not be recognised, which protects the identity of my client. We are just two people going for a … Continue reading Natural Beauty

Anxiety, Health, Mindfulness, Psychology, Self Help, Weight and Diet, Wellbeing1 Comment

Body Shaming

Change Therapy

Body shaming is the action of making negative comments about one’s own or another person’s attractiveness or appearance. Body shaming leads to withdrawal, isolation, and is associated with depression, anxiety and a whole host of negative emotions, which have a serious impact on a person’s wellbeing. Why do people make critical comments about the shape or size of someone else’s body? This behaviour is witnessed in the playgrounds of schools and continues through time into the adult environments of work and leisure, where sarcastic remarks are still seen as ‘a bit of fun’, by many, including those in responsible positions … Continue reading Body Shaming

Anxiety, Health, Mindfulness, Psychology, Self Help, WellbeingLeave a comment

Calming anxiety quickly

Change Therapy

Anxiety. A word that I hear more and more of as each week passes by. Some people have common anxieties about the cost of living or the plethora of viruses circulating in the community. Some have anxieties concerning their own lives and how they can deal with things troubling them. There are self-help books, websites and experts all over the place that promise to help you deal with your anxiety, but what if you do not have ready access to a book, website or a professional to talk you through what to do in the moment that anxious thoughts appear … Continue reading Calming anxiety quickly

Autism specific, Psychology6 Comments

Thomas the Tank Engine

Change Therapy

Every so often, I get sent snippets from the Telegraph newspaper, which my parents read religiously, 7 days a week. These clippings are mainly fascinating stories of invention and progression of the world at large. My parents have always tried their best to support our neurodiverse children, while perhaps not understanding the complexities and challenges we face, they are there emotionally and use newspaper clippings similar to the one below to acknowledge they are trying to help in other ways. All appreciated warmly I must add! One short article arrived yesterday, relaying how a popular children’s television programme has altered … Continue reading Thomas the Tank Engine

Anxiety, general health, Health, Psychology, Uncategorized, Wellbeing3 Comments

A fresh perspective

Change Therapy

Recently, a client came to me with a problem; one that was causing all sorts of unrest in their life. They struggled to sleep at night for worrying, and this had animpact on their waking hours, as they were tired and irritable, and they foundthemselves becoming consumed with trying to find an answer to the ‘problem’. Many people, including myself, have had this type of experience before, and it is not apleasant place to be in, therefore I was able to empathise to a degree on the emotions involved. What I believe works for the all of my clients, is … Continue reading A fresh perspective

Anxiety, Health, Psychology, Self Help, Wellbeing2 Comments

Optimism and Wellbeing

Change Therapy

Optimism is about having a positive outlook for the future. Optimism is having the belief that this future will be positive. Optimism reflects hope and faith which in turn promotes a perception that world is and can be a better place to live in. If we focus on what is good about a situation and how to do things better, having this optimism releases stress from within our body. The release of stresses associated with negativity, enables us to live a more manageable existence, confident that the future will be positively good. Are people naturally optimistic or pessimistic and can … Continue reading Optimism and Wellbeing

Anxiety, general health, Health, Mindfulness, Nature, Psychology, Self Help, Wellbeing2 Comments

Post Cardio Therapies

Change Therapy

If you have had a Heart attack or similar cardio event, recovery can be slow and frustrating to many people. You can change your life around and become more optimistic about the future. I am walking breathing testimony that this is possible with some guidance and a determination to succeed! When I first created Change Therapy many years ago, the aim was to provide extra support to survivors of cardio events by introducing gentle therapies that we could work through together, to benefit your overall wellbeing. This includes altering your outlook on life, and learning how to be more positive … Continue reading Post Cardio Therapies

Anxiety, general health, Health, Mindfulness, Psychology, Wellbeing8 Comments

Loneliness

Change Therapy

One of the most frequent issues that clients bring to my sessions is loneliness. One general assumption of loneliness is that you are an elderly person with little contact with the outside world. From my experiences these past few years, the people that are lonely, come from age-groups starting in late teens upwards. One individual’s story springs to mind, where they said they were lonely, and could not fathom out what to do. A young man with a job and a house, with lots to offer, but no-one to share life with. He wanted to go on holiday abroad, go … Continue reading Loneliness