https://www.lewisrogerscbt.com/blog daily 0.75 2026-02-23 https://www.lewisrogerscbt.com/blog/tf8ljcfo722n203uligzrvfalriyu7 monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/d000b880-82da-4283-855a-48e442030b49/Locus+of+Control.png Blog - CBT & THE LOCUS OF CONTROL - In CBT, we often explore where you believe control lies in your life. Inside you or outside you. That’s called your locus of control. INTERNAL LOCUS OF CONTROL You believe YOUR actions & choices shape your outcomes. “I didn’t pass because I didn’t revise enough. I can change that next time.” (Often linked with empowerment & problem-solving). EXTERNAL LOCUS OF CONTROL You believe things happen to you, NOT because of you. “I failed because the teacher hates me.” (Often linked with helplessness, anxiety, or low motivation). https://www.lewisrogerscbt.com/blog/4nrhtzlynkpo45v019buprvkt6weq4 monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/5bf9f3e7-caca-44b3-b2c4-aadc58574452/Worry+Tree.png Blog - THE WORRY TREE: A SIMPLE WAY TO MANAGE OVERWHELMING THOUGHTS - When a worry pops up, your mind wants CERTAINTY. The problem? Not all worries can be solved & uncertainty is unavoidable. The “Worry Tree” helps you sort your worries into two types: Is this a practical worry? A real life problem you can take action on. Ask yourself: Can I do something about this right now? * Yes → Make a plan & take one small step. * No → Schedule a time to deal with it later & return to the present. EXAMPLE: “I might miss my deadline.” → Practical worry. → ACTION: Email your manager, break the task into steps, set a start time. Is this a hypothetical worry? A “what if…?” about the future that you can’t solve right now. These keep you stuck in loops with no clear solution. Instead of problem-solving, practice letting the thought be there without engaging. EXAMPLE: “What if I get fired in 5 years?” “What if something bad happens to my family?” → Hypothetical worries. → RESPONSE: Notice the thought, label it as hypothetical, & gently bring your attention back to what you’re doing. Worry FEELS productive but only practical worries lead to HELPFUL action. Learning the difference helps you spend less time stuck in your head & more time living your life. Next time a worry shows up, follow the tree. #CBTtools #anxietymanagement #worrytree #mentalhealthskills #overthinkinghelp https://www.lewisrogerscbt.com/blog/the-role-of-safety-behaviours-does-it-help-or-hinder monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/172fb425-c48d-4033-9582-36496c77c741/Copy+of+Help+or+Hinder.png Blog - THE ROLE OF SAFETY BEHAVIOURS (DOES IT HELP OR HINDER?) - When we feel anxious or low, it’s natural to want relief. To do something that helps us FEEL SAFE. But sometimes, the things that feel protective actually keep anxiety & low mood going. These are called safety behaviours. Actions or mental strategies we use to avoid PERCEIVED THREAT or discomfort. They reduce distress in the SHORT TERM but stop us from learning that we can cope & grow. Normal Coping vs Safety Behaviour Normal coping helps you FACE the situation & build tolerance. Safety behaviours help you AVOID OR CONTROL the situation to prevent discomfort. Let’s look at a few examples below. https://www.lewisrogerscbt.com/blog/9r4bwfdtxj9v08go2e5asdvv6xlmfl monthly 0.5 2025-11-06 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/ba7e716c-d086-4de2-a563-ac95b3f3ef73/1.png Blog - WHAT IS ADHD & HOW TO TREAT IT - What Does It Take to Be Diagnosed with Adult ADHD? Think you might have ADHD? It’s more than just being easily distracted or feeling restless sometimes. Here’s what’s involved ✅ To meet the criteria for adult ADHD, you need to show: AT LEAST 5 SYMPTOMS of inattention &/or hyperactivity-impulsivity Some symptoms must have STARTED BEFORE AGE 12 The symptoms must show up in AT LEAST TWO AREAS OF LIFE (like work & home) The symptoms must CLEARLY INTERFERE WITH YOUR ABILITY TO FUNCTION And they must not be better explained by another mental health condition ADHD vs. Normal Life Stress? Yes, EVERYONE gets distracted or disorganised SOMETIMES. But to be diagnosed with ADHD, these issues MUST BE PERSISTENT, START EARLY IN LIFE, & DISRUPT YOUR DAILY LIFE especially in work, school, or relationships. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/ce748374-5f56-4e78-a3fe-f7cdfe36cab3/2.png Blog - WHAT IS ADHD & HOW TO TREAT IT - Can ADHD be “reversed”? ADHD isn’t brain DAMAGE it’s a DIFFERENCE in how certain networks develop & communicate. Research shows variations in things like dopamine activity & prefrontal cortex function. So can those differences be REVERSED over time? NOT EXACTLY. ADHD isn’t something you can “undo,” because it’s part of how the brain is wired. But here’s the hopeful part: The brain is PLASTIC. It can adapt, reorganise, & strengthen new connections. Medication can temporarily balance brain chemistry. Therapy & coaching can build new habits & skills. Sleep, exercise, & mindfulness can support healthy brain function. Maturity itself helps symptoms often ease as the brain develops into adulthood. In other words: ADHD doesn’t DISAPPEAR, but with the right support, the brain can change in powerful ways. You can learn to work WITH your wiring, not against it. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1762424057988-RN9E6MXPNOCWFW25BF3O/3.png Blog - WHAT IS ADHD & HOW TO TREAT IT https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1762424066940-L5BQQG3KUM0RZ4YLNXY8/4.png Blog - WHAT IS ADHD & HOW TO TREAT IT https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1762424073749-CRF6VRNUH4CBD8SXGSR2/5.png Blog - WHAT IS ADHD & HOW TO TREAT IT https://www.lewisrogerscbt.com/blog/jtc3dg5wjgxi46b0qgcw8mkcvw8n4j monthly 0.5 2025-11-06 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/c2dbd45d-8cce-44fc-8554-7b3794f5ee85/1.png Blog - HABIT REVERSAL TRAINING - Breaking the Habit Loop in OCD In OCD, compulsions often begin as ways to ease anxiety… but overtime, they can turn into AUTOMATIC HABITS. You might find yourself tapping, checking, or repeating something until it “feels right” even when you know it doesn’t make sense. That’s where HABIT REVERSAL TRAINING (HRT) can really help. It works by teaching you to: 1️⃣ NOTICE the urge before it takes over 2️⃣ INTERRUPT the compulsion 3️⃣ REPLACE it with a new, incompatible action. Something that breaks the cycle https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/18febb9e-cbe5-42bc-8ba9-464cb28178bd/2.png Blog - HABIT REVERSAL TRAINING - For example: If someone feels the need to TAP A DOORFRAME every time they walk through it, we might practice CLENCHING THEIR FISTS & TAKING A SLOW BREATH until the urge fades. This small shift helps retrain the brain showing that the urge doesn’t need to be obeyed. Overtime, the connection between the urge & the action weakens, & the compulsion loses its hold. When combined with Exposure & Response Prevention (ERP), it helps target both the FEAR & the HABIT side of OCD. HRT isn’t just for OCD it’s also effective for skin picking, hair pulling, nail biting, & other repetitive behaviours. Different habits, same goal: building awareness & taking back control. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1762422168392-BPC67QMI9ARTPB8ZGNR1/3.png Blog - HABIT REVERSAL TRAINING https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1762422187400-ZIWYADJ3WLRFHN4MYTQM/4.png Blog - HABIT REVERSAL TRAINING https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1762422197465-61VNI32PXJLKQFC7X6JQ/5.png Blog - HABIT REVERSAL TRAINING https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1762422207476-M4SELOHQ03IG2QHW7S9U/6.png Blog - HABIT REVERSAL TRAINING https://www.lewisrogerscbt.com/blog/aihqejjxcss2ux95vwohoefpw423t0 monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/0f2e0079-aeb5-4e84-a2b6-c06fad2f346c/Think+or+feel.png Blog - FEELINGS VS THOUGHTS (FINDING THE BALANCE) - In CBT, both FEELINGS & THOUGHTS matter. But it’s easy to lean too far in one direction. Sometimes we let our emotions completely take the lead. For example, if you feel anxious before a social event & decide not to go BECAUSE of that FEELING, you get short-term relief but long-term, your anxiety grows stronger. In CBT we’d VALIDATE the emotion. “It’s understandable I feel anxious” But then check in with our thoughts. “What’s the evidence I can’t cope?” The aim is to act in line with your VALUES, not just your temporary emotions. —————— Other times, we do the opposite we OVERTHINK & DISCONNECT from how we feel. You might rationalise everything, analyse your mood, or try to “figure out” your emotions LOGICALLY INSTEAD OF FEELING THEM. This often happens in depression or burnout, where thinking becomes a way of avoiding pain. CBT helps you notice when you’re stuck in your head & guides you back into the moment to NAME, FEEL, & PROCESS what’s actually there. Healthy change happens when we give BOTH our thoughts & feelings a voice not letting either one take over. https://www.lewisrogerscbt.com/blog/9efdd69osua9i9hkv22p1l3fl2g1wf monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/d06155da-7b37-4cd0-9ad4-aa6215fd3738/1.png Blog - HEALTH ANXIETY: COMMON TRIGGERS TO LOOK OUT FOR - Health or illness anxiety often isn’t about wanting attention or being dramatic. It’s a very real cycle of fear and worry that can feel overwhelming. Knowing the typical triggers can help you (or someone you care about) recognise what sets off the spiral: Physical sensations – Everyday body changes like headaches, stomach aches, dizziness, or heart palpitations can be misinterpreted as signs of something serious. Medical information – Reading or hearing about illnesses (in the news, online, or through social media) can quickly fuel fears. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/39b1155c-7f37-4793-af29-33671eb711e8/2.png Blog - HEALTH ANXIETY: COMMON TRIGGERS TO LOOK OUT FOR - Doctor visits or test results – Even normal check-ups, waiting for results, or ambiguous medical language can trigger anxiety. Stories from others – Hearing about someone else’s health struggles can lead to comparisons and heightened worry. Stress & fatigue – Being run down makes it harder to think rationally, often amplifying health concerns. Avoidance or reassurance-seeking Constantly googling symptoms, checking your body, or repeatedly asking for reassurance can temporarily reduce anxiety but often makes it stronger long term. The key is remembering: anxiety is amplifying the danger signal. Recognising your triggers is the first step to breaking the cycle. If you live with health anxiety, you’re not alone and support is out there. https://www.lewisrogerscbt.com/blog/turning-your-demands-into-desires monthly 0.5 2025-09-20 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/05ee55ac-d3de-4af3-89e5-813396b2f0f0/Copy+of+Desire+over+Demand+%281%29.png Blog - TURNING YOUR DEMANDS INTO DESIRES - “I must succeed.” “They should treat me better.” “Life has to be fair.” These are demands & according to REBT, they often lie at the root of our anxiety, frustration, and low mood. It’s completely okay to have desires of ourselves, others, and the world. We can prefer success, kindness, and fairness… …but when we demand them, we set ourselves up for disappointment and emotional distress because the world won’t always match our rules. REBT can be used alongside CBT to help make sense of this: It offers a clear way to understand how our beliefs shape emotions and behaviour, and how our assumptions and core beliefs feed into our CBT formulations. Challenging rigid “must/should/have to” thinking helps loosen those deeper unhelpful beliefs and break old patterns. Try this shift: “I must succeed” -> “I’d like to succeed” “They should respect me” -> “I prefer they respect me” “Life has to be fair” -> “I wish life were fair” Letting go of demands doesn’t mean giving up it means creating emotional flexibility so you can respond rather than react. https://www.lewisrogerscbt.com/blog/9mfp5nxwqiz9nw5h7mtingyauzxfnz monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/ea00e45f-40f7-42bb-9170-6fddaa511e50/1.png Blog - THE SCIENCE BEHIND SLEEP - Understanding the science of sleep is crucial from a Cognitive Behavioural Therapy (CBT) perspective because it provides clear insights into how our sleep patterns, behaviours, and thoughts interact to affect overall rest quality. By learning about the biological processes, such as the sleep-wake cycle and the roles of different sleep stages, individuals can better recognise how factors like stress, anxiety, or poor habits disrupt sleep. This knowledge empowers them to adopt targeted cognitive and behavioural strategies that align with their natural rhythms, ultimately leading to more effective and sustainable improvements in sleep quality. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/03958946-79a2-4936-b41a-dd391d1f6190/2.png Blog - THE SCIENCE BEHIND SLEEP - Sleep is driven by two key processes: • Sleep Drive – how long you’ve been awake • Circadian Rhythm – your body’s natural clock When you understand these, it’s easier to see why HABITS & ROUTINES matter so much. Instead of thinking something is “WRONG,” you can start noticing how unhelpful thoughts, worry, or coping strategies (like napping or clock-watching) get in the way. This shift can reduce self-blame, boost motivation, & make sleep feel more manageable. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/332ab481-b805-46a6-934e-465336c60446/3.png Blog - THE SCIENCE BEHIND SLEEP - Stages of Sleep Understanding the different sleep stages can be incredibly helpful in recognising how sleep quality impacts overall health and wellbeing. Each stage, from light sleep to deep sleep and REM, plays a distinct role in physical restoration, memory consolidation, and emotional regulation. By learning about these stages, individuals can identify factors that may disrupt their sleep cycle, such as stress or irregular routines, and take targeted steps to improve their sleep hygiene. Sleep isn’t just about HOW MUCH you get, but the QUALITY. Knowing this can ease worries about brief night-time wakings (a natural part of the cycle!). https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/241fb253-0602-4829-949e-c2b0205e7613/4.png Blog - THE SCIENCE BEHIND SLEEP - Sleep Across the Lifespan Sleep patterns naturally change throughout our lives, with newborns requiring up to 16 hours a day, while adults generally need around 7-9 hours, and older adults often experience lighter, shorter sleep. Understanding these variations can be empowering, as it helps us recognise that sleep quality and duration evolve with age rather than decline due to personal failure. This knowledge can challenge unhelpful beliefs such as "I must sleep as deeply as I did in my twenties" or "If I don’t sleep long, my health is ruined," fostering a more compassionate and realistic attitude towards our own sleep habits. https://www.lewisrogerscbt.com/blog/6tmezqbdtvhc3ogc2k4y2otq2xis9s monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756737268335-E0D7G0V7I55ODDS8ZC7P/2.png Blog - When Sleep Hygiene Isn’t Enough! Try Stimulus Control https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756737279545-T6Y8EV99Q3ZISBQ6NJEY/3.png Blog - When Sleep Hygiene Isn’t Enough! Try Stimulus Control https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756737284996-XCJ83HMK28JWZ7TSSU4X/4.png Blog - When Sleep Hygiene Isn’t Enough! Try Stimulus Control https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756737288182-EAG43X1TBHD1J7RVU3FW/5.png Blog - When Sleep Hygiene Isn’t Enough! Try Stimulus Control https://www.lewisrogerscbt.com/blog/d9ab61hzufi10pt5bd8tpm6ca5t5ta monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/5ae7a928-57c8-4af8-9863-f6dce0eaa03a/1.png Blog - WHATS STOPPING ME FROM A GOOD NIGHTS SLEEP (FROM A CBT PERSPECTIVE) - We all know sleep is vital. It’s when your brain consolidates memories, your body repairs itself, and your mood resets. But what if poor sleep ISN’T THE PROBLEM, but rather a SYMPTOM OF SOMETHING DEEPER? For many people, difficulty sleeping is linked to underlying issues like PTSD, anxiety, or chronic stress. These conditions can keep the body in a constant FIGHT OR FLIGHT state, flooding you with stress hormones that make drifting off, & staying asleep incredibly hard. In these cases, focusing only on “fixing sleep” may not work until the root cause is addressed. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/a76f1723-e0f9-47d0-a638-9b669a1ab8cc/2.png Blog - WHATS STOPPING ME FROM A GOOD NIGHTS SLEEP (FROM A CBT PERSPECTIVE) - That said, good sleep hygiene is still an important piece of the puzzle. It’s about creating habits & an environment that set the stage for better rest. Consider the DOs & DON’Ts on this post. Remember: sleep hygiene can help, but if you’re struggling night after night & especially if it’s paired with intrusive thoughts, hypervigilance, or persistent worry it’s worth speaking to a professional. Sometimes the real solution isn’t just about going to bed earlier, but about addressing what’s keeping your nervous system on high alert. Better sleep starts with understanding the WHOLE PICTURE. https://www.lewisrogerscbt.com/blog/j0gtsm3f0k43y7x8ybvpdlvjelzehe monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/780f7353-e6a3-48f5-b13e-c898965bd7ce/1.png Blog - WHERE DO MY MENTAL HEALTH PROBLEMS COME FROM? (FROM A CBT PERSPECTIVE) - What Is a Longitudinal Formulation in CBT & Why It’s So Helpful? In Cognitive Behavioural Therapy (CBT), a longitudinal formulation is like a PSYCHOLOGICAL ROADMAP. It helps clients understand not just what they’re struggling with RIGHT NOW, but how their past experiences, beliefs, & coping styles have contributed to the problem over time. Imagine trying to solve a puzzle without seeing the full picture. That’s what working on current symptoms ALONE can feel like. A longitudinal formulation ZOOMS OUT & helps connect the dots across someone’s LIFE STORY. Giving context to current struggles. So, what does it include? A longitudinal formulation often explores: - Early experiences (e.g. childhood, schooling, key relationships) - Core beliefs formed as a result (e.g. “I’m not good enough”, “People can’t be trusted”) - Rules for living (e.g. “IF I don’t try to please everyone, THEN I’ll be rejected”, “I MUST not make mistakes”, “Others SHOULD listen to me”) - Triggers in the present day - Maintenance cycles: patterns of thoughts, feelings, & behaviours that KEEP THE PROBLEM GOING https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/4610ebf4-be22-41b2-863f-100042cdb05b/2.png Blog - WHERE DO MY MENTAL HEALTH PROBLEMS COME FROM? (FROM A CBT PERSPECTIVE) - Why is this helpful for clients? - It gives insight into WHY problems developed - Helps reduce shame because the problems start making sense in the context of their history - Builds self-compassion by understanding that these beliefs & behaviours ONCE SERVED A PURPOSE - Helps identify UNHELPFUL PATTERNS that can now be updated - Empowers clients to work on deep-rooted beliefs, not just surface-level symptoms This isn’t about blaming the past, it’s about making sense of it. When clients see how their mind learned to protect them in earlier life, they can start to gently challenge old beliefs that no longer serve them today. In short: A longitudinal formulation helps turn confusion into clarity. It gives people the understanding & tools they need to move forward. Recovery often begins when the WHOLE PICTURE starts to make sense. https://www.lewisrogerscbt.com/blog/wbxazhraih6uivwvgl9u39biadp31v monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/80432625-8e61-4d10-acdb-9a3c4e632c65/1.png Blog - HOW TO USE THE COST-BENEFIT ANALYSIS IN CBT - Ever felt stuck in indecision? Spent hours overthinking or avoiding a problem altogether? That’s where a cost-benefit analysis can help. Although not a Cognitive Behavioural Therapy (CBT) technique in itself, it’s a powerful tool we use to help people step back, organise their thoughts, & make decisions grounded in reality, not emotion. When we’re anxious or low, emotions distort how we see ourselves, others, & the future. We overpredict threats, underestimate our strengths, & get caught in mental loops: “What if…?” “I must get it right.” “I won’t cope.” A cost-benefit analysis interrupts this loop by asking two simple questions: What are my options? What are the pros & cons of each? For clients stuck in perfectionism, procrastination, or avoidance, this method reveals the hidden RULES FOR LIVING like “I must always be prepared” or “I can’t upset anyone.” These rigid beliefs often keep us in cycles of overthinking & inaction. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/7f18c758-037b-49f6-9b91-af5805495336/2.png Blog - HOW TO USE THE COST-BENEFIT ANALYSIS IN CBT - Cost-benefit analysis helps: Define the real problem Reduce emotional reasoning (“I feel bad, so it must be bad”) Promote balanced thinking Focus decision-making on what truly matters, YOUR VALUES Try it: Divide a page in half: Pros vs. Cons Think about short-term vs. long-term outcomes Don’t aim for the PERFECT answer, aim for a USEFUL one Set a clear time limit so you don’t spiral into over-analysis Key point: There is NO ‘RIGHT’ CHOICE only what’s right for you now. If you’re stuck, a CBT therapist can help you spot the mental traps keeping you blocked & use tools like this to move forward. You don’t have to get it perfect. You just have to get it down. CBT helps you move from STUCK TO ACTION. And a simple pros/cons list can be the first step. https://www.lewisrogerscbt.com/blog/9o2k3nxtu0qlom72j1b9odo39ud9wz monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/24abfaee-fbcd-4462-ab08-d7697b91a2cb/Guilt+into+Remorse.png Blog - TURNING GUILT INTO REMORSE - There’s a powerful difference between guilt & remorse. One traps you, the other frees you to grow. We all mess up. We hurt people. We break our own values. What matters most is how we respond when we do. Guilt Keeps You Stuck: - You beg for forgiveness or punish yourself - You avoid responsibility or reject forgiveness - You escape into self-blame, shame, or denial - You take TOO MUCH responsibility, ignoring the context or others’ roles - You assume you’ll be punished & see yourself only through your mistake Guilt is often driven by fear, ego, & an unrealistic need to be perfect. It keeps you focused on YOUR PAIN, rather than the impact of your actions or the path forward. Remorse Moves You Forward: - You acknowledge the mistake & feel the discomfort - You ask (not beg) for forgiveness with humility - You try to understand WHY it happened & take responsibility REALISTICALLY - You make amends, accept consequences, & act with integrity - You recognise the context & allow for your humanity Remorse doesn’t excuse your actions, it empowers change. It’s about growth, not punishment. It invites self-awareness, repair, & healing both for yourself & others. When you’re feeling overwhelmed by guilt, try asking: - Am I punishing myself, or taking meaningful responsibility? - Have I looked at the full picture, including context & mitigating factors? - What can I learn from this to avoid repeating it? Guilt says: “I’m bad.” Remorse says: “I did something wrong, and I can make it right.” https://www.lewisrogerscbt.com/blog/4jfgy3g5uhbw0hx74f4dqk360j9hsz monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/95253175-dbb1-4ebc-959e-1725fe8d4a70/1.png Blog - WHAT IS GLOBAL UNCERTAINTY & HOW TO COPE WITH IT - Feeling overwhelmed by global uncertainty? You’re not alone. In a world filled with climate change, economic instability, political conflict, & health crises, it’s no surprise that many of us are feeling anxious, stuck in “what if” thinking, and constantly bracing for impact. The truth is, uncertainty is a normal part of life, but our minds often convince us that we MUST have answers, control, or guarantees to feel safe. But here’s the catch: seeking certainty doesn’t actually give us more control, it just fuels more anxiety. The uncertainty often triggers cognitive distortions, such as: Catastrophising - “The world is falling apart, and I won’t cope.” Fortune-telling - “Everything is going to get worse.” Black-and-white thinking - “If I don’t know the outcome, it’s going to be bad.” People often OVERESTIMATE the NEED FOR CERTAINTY in order TO FEEL SAFE, this can lead to checking the news obsessively, needing constant reassurance, or imagining worst-case scenarios. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/f89b4a38-286d-42c7-9c53-d90bdd3fb01c/2.png Blog - WHAT IS GLOBAL UNCERTAINTY & HOW TO COPE WITH IT - Your brain is TRYING TO REDUCE UNCERTAINTY the only way it knows how: by worrying. But worry doesn’t prevent bad things from happening, it just drains your energy and robs you of the present. So, how do we cope? That’s where the APPLE technique comes in a simple, powerful CBT-based tool to help you tolerate uncertainty without spiraling: A - AWARE P - PAUSE P - PULL BACK L - LET GO E - EXPLORE By using APPLE, you’re not ignoring the uncertainty you’re LEARNING TO SIT WITH IT, without letting it run your life. Let this be your reminder: you don’t need all the answers to keep going. You just need the tools to stay present when your mind demands certainty. You can’t control the storm, but you can anchor yourself through it. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756735771301-EYJQ7SNOIAZW2P0KPG0N/3.png Blog - WHAT IS GLOBAL UNCERTAINTY & HOW TO COPE WITH IT https://www.lewisrogerscbt.com/blog/q9nq8yzbuc5f73jndx9ykxeuitdsv6 monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/79971496-c813-4778-9bd8-cdaa6c9d8712/Defusing+Jealousy.png Blog - DEFUSING JEALOUSY - Let’s talk about what it means to feel jealous & how to stop it from damaging your relationships. Jealousy is a normal emotion. But when it becomes UNHEALTHY, it leads to behaviours & thoughts that hurt both you & your partner. The key is NOT TO GET RID OF JEALOUSY, BUT TO TRANSFORM IT. Unhealthy Jealousy Looks Like: - Constantly needing reassurance that you’re loved - Monitoring your partner’s every move - Searching for “evidence” of cheating - Setting up tests to “prove” their loyalty - Retaliating or sulking when they talk to someone else - Imagining infidelity that isn’t happening These patterns create insecurity, tension, & emotional distance. Over time, they DAMAGE TRUST which is the exact opposite of what you want. Healthy Jealousy Looks Like: - Letting your partner show love WITHOUT being prompted - Trusting them to have conversations or friendships without suspicion - Accepting that attraction to others doesn’t mean disloyalty - Not assuming the worst or exaggerating threats - Choosing to believe in your worth, even when you’re triggered Healthy jealousy is about being aware of your feelings, but NOT letting them CONTROL YOUR BEHAVIOUR or DISTORT REALITY. Start by pausing when you feel jealousy rise. Ask yourself: - Is this a real threat, or an imagined one? - Am I jumping to conclusions? - How can I respond in a way that builds trust instead of breaking it? The more secure you are in yourself, the more secure your relationship can become. Jealousy doesn’t have to be destructive, it can be a signal for growth, honesty, & connection. https://www.lewisrogerscbt.com/blog/8301esgmxl2bfrsmtsfwbtt9hf3vw3 monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/48df918a-d214-4d59-a2ab-7114caac40d0/The+Stress+Bucket.png Blog - THE STRESS BUCKET - Everyone faces stress - but how we manage it can make a huge difference. THE STRESS BUCKET is a simple yet powerful visual tool to help you understand how stress builds up & how to release it before it overflows. Imagine you have a bucket. This represents your capacity to handle life’s pressures. Rain clouds above the bucket symbolise your STRESSORS - things like poor sleep, money worries, family conflict, work overload, health issues, or big life changes. Some clouds are expected; others catch you off guard. When too much “rain” falls into your bucket without relief, it overflows - & that’s when you feel overwhelmed or burned out. The good news? There’s a hole at the bottom of your bucket. These HOLES represent your COPING STRATEGIES - ways you release stress & regain balance. Healthy coping include: - Taking time out - Connecting with nature - Talking to friends or family - Practicing mindfulness or meditation - Being physically active - Journaling or using planning tools - Picking up a hobby Opening these holes helps lower the water level in your stress bucket, keeping you in control. However, not all coping is helpful. Unhealthy coping - like isolating, avoiding responsibilities, turning to alcohol or drugs, overworking, or emotional spending - might feel like relief at first, but these often cause more stress in the long run. They may let a little water out, but it quickly flows back in. The size of your stress bucket can also change depending on your overall resilience, support systems, & physical or mental health. Some people have bigger buckets than others - & that’s okay. What’s important is learning how to spot when your bucket is getting full & knowing which coping strategies to use. Self-check: What are your biggest stressors? What signs show your bucket is filling up (e.g., tension, irritability, poor focus)? What healthy coping strategies can you strengthen? Taking time to reflect on your Stress Bucket helps build awareness, improve mental wellbeing, & reduce overwhelm. If things ever feel too much - don’t go it alone. Talk to someone you trust or seek professional support. https://www.lewisrogerscbt.com/blog/zchyrgqy3spa8oups5fcx6xo7fknpg monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/2271954d-e5b8-4b22-a330-4941651ff886/Copy+of+Unhelpful+Beliefs+about+Uncertainty.png Blog - WHY AM I ALWAYS TRIGGERED BY UNCERTAINTY - Do you… - Overthink what might go wrong? - Always need a plan…and a backup plan? - Question if you’re making the “right” choice? - Overprepare “just in case” things go sideways? If you’re nodding your head, you’re not alone. Many of us carry negative beliefs about uncertainty & they can quietly shape how we live, make decisions, & relate to the world. Uncertainty is part of life. The future WILL bring surprises. Feeling uneasy before something new or unpredictable is normal. BUT if that fear is constant and impacts your mood, energy, or choices, it’s worth paying attention to. These beliefs don’t come out of nowhere. Maybe you’ve had a painful experience & now try to control everything to AVOID BEING HURT AGAIN. Or maybe low self-confidence leaves you DOUBTING WHETHER YOU CAN HANDLE WHAT’S AHEAD. Either way, here’s something important to remember: ❌ These beliefs are NOT facts. ❌ They are NOT helping you feel safer in the long run. ❌ They keep you STUCK IN FEAR, constantly bracing for what MIGHT go wrong. Instead of building trust in yourself to face uncertainty, these beliefs push you to either TIPTOE around it or AVOID it entirely which ONLY STRENGTHENS THE FEAR. The good news? These patterns can change. You can learn to approach uncertainty with more confidence, flexibility, and self-compassion. It starts by noticing the beliefs you’re carrying & questioning whether they’re still serving you. You don’t have to control everything to feel okay. You don’t have to have it all figured out. You’re allowed to grow, even in the unknown. Save this for when uncertainty feels overwhelming & remind yourself: fear is loud, but it isn’t always true. https://www.lewisrogerscbt.com/blog/sifacm6sqbexkm17audxs26jmyo9dn monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/fb6b0129-b44b-44c7-ae40-9f80e648302b/1.png Blog - UNDERSTANDING YOUR THREAT RESPONSE (THE 5 F’s) - Always find yourself feeling threatened? Can’t understand why you react the way you do when threatened? Struggle to calm down and feel relaxed in certain situations? It can be helpful to figure out what your go to F type is. We are all HARDWIRED to use the 5 responses to SURVIVE. These serve a very important function to keep us safe and often happen automatically. As soon as we detect DANGER our adrenaline kicks in and we assess which is the best approach to take. What I’m trying to get across is that these feelings aren’t abnormal – they are very natural to all of us. However, if you are suffering with anxiety these threat responses have become overprotective. Your THREAT DETECTOR is likely misfiring and kicking your body into action when it isn’t necessary. With anxious clients they will start to depend on 1 or 2 of the F’s. See which ones you identify with the most – which responses do you tend to take on? This exercise won’t resolve the problem but it will give you guidance on better understanding your threat responses, your typical thoughts, feelings & behaviours. Once we understand ourselves we can develop strategies to manage them. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756730169155-8RFRB8XN0QQ99TMDHTTN/2.png Blog - UNDERSTANDING YOUR THREAT RESPONSE (THE 5 F’s) https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756730174247-K6ELDRIO0YOTSPNYLO7X/3.png Blog - UNDERSTANDING YOUR THREAT RESPONSE (THE 5 F’s) https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756730177380-6VDTWOUU4FFQPSVVJVKN/4.png Blog - UNDERSTANDING YOUR THREAT RESPONSE (THE 5 F’s) https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756730180022-YFNU5WZEPTE74UGKQZN9/5.png Blog - UNDERSTANDING YOUR THREAT RESPONSE (THE 5 F’s) https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756730183542-SPQ5ZS393FTGR0AIJ75I/6.png Blog - UNDERSTANDING YOUR THREAT RESPONSE (THE 5 F’s) https://www.lewisrogerscbt.com/blog/pf5g95i5ud2b8yw39pl10zr31pak7m monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/0c6ae942-ee8c-46ee-8bdb-c7a136c582ae/Copy+of+Fact+or+Opinion.png Blog - CHALLENGING YOUR NEGATIVE THOUGHTS: IS IT FACT OR OPINION? - Struggling with a constant barrage of negative thoughts about yourself, the world &/or others? Do you relate to lots of the thinking errors in my previous posts? Once you’ve learnt to spot when these negative thoughts are happening, we need a tool to help you to challenge these thoughts to come up with an ALTERNATIVE VIEWPOINT. One that is FAIRER, more ACCURATE, more LOGICAL & more HELPFUL. This is where we can ask ourselves – “Was that thought I just had fact or opinion”. Now your personal bias might step in to confirm it is true. We need to try and STAY OBJECTIVE in this process. PAUSE, take a deep breathe and wonder if a friend approached you for advice in the same situation with the same thoughts what would you tell them…? Us therapist sometimes use the “THOUGHT TO COURT” analogy. Act as if this negative thought is up on the stands for trial. We then PLAY BOTH SIDES OF THE ARGUMENT. Just like in court, feelings & opinions won’t hold as much weight as fact. When we begin to ask ourselves “what makes me certain that this negative thought is true” we don’t tend to find much FACTUAL evidence to back it up. Then we consider evidence that goes against this negative thought. Here are some helpful questions to ask yourself if you are struggling to come up with any counter-evidence: - Are there any other ways/perspectives of looking at this situation? - Will this thought matter in 1 years’ time? - Is this thought helping me closer to my goals? - If I wasn’t feeling this way, would I see things differently? - What would other friends/family say about this thought? - Do I believe this thought 100% all the time? - If I believe the negative thought 60%, what does the other 40% say? Once we’ve weighed up both sides we need to COME TO A CONCLUSION. Take the original negative thought and now re-word that statement to fit in line with the evidence gathered. https://www.lewisrogerscbt.com/blog/xw8vk1lf8djd5v53s4o6tohb4qv0sd monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/b1b2962d-9503-4e54-931d-18b930a807d5/1.png Blog - MANAGING YOUR FLOWERBED - Now that we’ve established what the different levels of thoughts are and how they can negatively impact our mental health (Our flower bed) - lets look at how to manage & overcome this. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/3a9229dd-453e-41c1-a3c1-38c503ae765b/2.png Blog - MANAGING YOUR FLOWERBED - Please see the previous flowerbed post to understand the different levels of thought. This will help to explain what Core Beliefs, Assumptions, Rules & NATs are. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/7a31062b-e893-4e73-b603-7d391b0fc9ba/3.png Blog - MANAGING YOUR FLOWERBED - We all have a set of beliefs, rules, thoughts which will need guidance/changing at times. People’s life experiences, environments, history, upbringing, life context makes us all different. Our mental health is on a spectrum which is forever changing & adapting. It is completely normal to have the odd negative thoughts & feelings. However, if these negative thoughts/beliefs begin to impact your life & cause distress this is where therapy can help. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/41da0269-8833-44d8-87db-a5f3f80d8651/4.png Blog - MANAGING YOUR FLOWERBED - A good first step is to look at spotting & challenging the NATs on the spot. Challenge their validity, consider alternative perspectives. This can sometimes be enough to get people back to living a healthy life. However, if there is underlying core beliefs, rules & assumptions then further work might be needed. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/72ea9afd-bbd3-4f7a-adf5-f37f00953594/5.png Blog - MANAGING YOUR FLOWERBED - The next stage is to investigate & find out what your core beliefs are & what rules & assumptions are underneath them. Then we can explore how these rules are serving you & how they are hindering you. We can then begin testing if these rules are helpful by experimenting with how we interact with ourselves, the world & others in situations. By doing the above, we will be able to develop more helpful & flexible rules, beliefs & thoughts. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/8a2a038b-a2b1-49b9-b6c9-38cc424636c2/6.png Blog - MANAGING YOUR FLOWERBED - We can begin to re-write our new sets of beliefs & aim to live by them instead. We can continue to gather evidence on whether this is working & keep up the CBT tools to manage things. Make sure we are tending to ourselves in the basic ways, such as routine, sleep, sunlight, exercise/movement, diet, caffeine etc. The past is the past. We cannot change what has happened in our past. But we can change how we look back on the events. We can change our current life & take healthy steps to set up the future that we would like. https://www.lewisrogerscbt.com/blog/d01zrobq9mtl7xxi79pf3ij6uwi9o9 monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/05a3841e-9bd1-428a-97c4-b121a6050e98/1.png Blog - THE FLOWERBED METAPHOR (LEVELS OF THOUGHT) - The flowerbed metaphor is to help describe & visualise the different levels of thinking & how to approach tackling our thoughts. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/a45f3896-320d-42ee-997e-f6fba53c8786/2.png Blog - THE FLOWERBED METAPHOR (LEVELS OF THOUGHT) - The health of the soil can determine a lot when it comes to flowerbeds. What types of flowers will grow? How healthy will they be? No one flowerbed is exactly the same. The deeper soil might not always be the best & could be influencing the flowerbed. We can’t control what soil has been placed before, but we can alter the topsoil to help the flowerbed to prosper. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/658ebdf5-9a5c-4cfd-814c-541b6bc80a58/3.png Blog - THE FLOWERBED METAPHOR (LEVELS OF THOUGHT) - Core Beliefs – The central ideas we hold about ourselves, the world & others. These beliefs will act as a lens, by which everything we do will include these beliefs. These beliefs will be the driving force behind our thought processes, actions & emotions. These will likely be sweeping “I am..” statements that we have learnt through adverse life experiences. These might develop from one significant event, or multiple small events overtime. Just like how the soil quality will determine what grows & where. Planting a seed of weeds in the deeper soil will create a strong network of roots that rise to the surface & keep causing weeds to burst through. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/f0a62efb-87ab-457f-9d10-8bc3ec616193/4.png Blog - THE FLOWERBED METAPHOR (LEVELS OF THOUGHT) - Rules for Living & Assumptions – These are the generic statements we hold about ourselves, the world & others. Rigid, fixed & inflexible beliefs about how things should/shouldn’t be. It could be something that you observe in others or the world, or it could be a cultural influence. The overall aim of the assumptions & rules that we apply to our lives is to survive & move away from our core beliefs. However, the moment those rules are broken or under threat the core beliefs start to get louder. So, these rules actually keep us trapped in a constant battle against the core belief. Just like the shallow roots are trying to start a new flower, only to find out their root system is connected to the deeper roots of weeds all along. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/34804033-0118-482a-af71-a67c78bdb22a/5.png Blog - THE FLOWERBED METAPHOR (LEVELS OF THOUGHT) - NATs – Most of us will experience an internal commentary of thoughts which is ever flowing. This stream of thoughts will be good, bad & indifferent. However, when someone is struggling, they might find most of their thoughts lean towards negative. NATs are situation specific rather than a generic statement (e.g. “The dinner I just cooked is rubbish” as opposed to “I’m a rubbish cook”). These thoughts will also be automatic, meaning they will pop up unwillingly in your mind. We often only see the weed & forget about where it all started. We need to remember the weeds have roots that will likely need to be removed with care, otherwise they will keep popping up. No matter how many nice flowers you try & plant the weeds will keep popping up & taking over the flowerbed. https://www.lewisrogerscbt.com/blog/b5pi0l5ta3vgzjh10hxdo7w8vitba9 monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/20145932-d052-432f-ba72-f530e7d4a470/1.png Blog - THINKING ERRORS - Consumed by negative thoughts? Don’t know how to overcome them? Start with ONE SITUATION at a time & ONE THOUGHT at a time. Look out for THINKING ERRORS. Dr. Aaron Beck researched and developed Cognitive Behavioural Therapy (CBT). He introduced the concept of cognitive distortions or biases or thinking errors. People constantly interpret the world around them in an effort to understand what is happening. Sometimes cognitive SHORTCUTS occur, resulting in thoughts that may not be entirely accurate. Different cognitive shortcuts lead to different kinds of biases or distortions in thinking. A big goal for us CBT therapists is for our clients to be aware of these negative thought patterns, so the client can independently SPOT them & then CHALLENGE them. Sharing these thinking errors is a sure way to help our clients recognise their thoughts aren’t always helpful or accurate. Then we can introduce tools to reverse these thinking errors. Create new thoughts & beliefs which in turn improve our mood & allow us to live life how we wish. Because if we can change how we think about something, this can change how we PHYSICALLY FEEL, our EMOTIONS & how we REACT/COPE/BEHAVE. https://www.lewisrogerscbt.com/blog/1nyza5lytq21rkeamxi3hqlp2h1ku0 monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/05b67bba-1ac5-406f-9aa6-185c23f575c0/Copy+of+Positive+Beliefs+about+Worry+%281%29.png Blog - POSITIVE BELIEFS ABOUT THE ACT OF WORRYING - We all worry from time to time but are you overthinking too much? Is your worrying starting to impact your life? Struggling to switch off that brain of yours? You might immediately recognise that worry is a net negative. BUT if you are a CHRONIC OVERTHIINKER then you likely hold some positive belief(s) that it serves you in some way. That can be problematic, & this will further encourage you to keep worrying. Think of it like a smoker trying to quit. They know it’s bad for them, but they might hold the belief that “Smoking helps to calm me down”. In times of stress the smoker will likely keep returning to the behaviour that they wish to stop, all because of that positive belief. So, to SLOW DOWN the worrying we need to IDENTIFY ANY POSITIVE BELIEFS that we hold & then QUESTION whether it truly is a positive. This post shows the 5 common belief traps we can fall into. Do you relate to any of these? Think about the typical situations where you start to overthink and ask yourself the following to draw out whether the 5 beliefs apply to you & your situation: ‐ What does worrying about this topic say about me or my values? ‐ If I didn’t worry about this topic, what would that say about me or my values? ‐ What benefit is there to me when I worry about this? ‐ Does worrying about this topic lead me to act differently than I normally would? ‐ Am I concerned that something negative might happen if I didn’t worry about this topic? CBT can help you to unpack all of this & give you the tools to OVERCOME THE OVERTHINKING. Give this page a follow & I’ll be sure to touch on some helpful tools to combat this. https://www.lewisrogerscbt.com/blog/0h6g97zdvqaogca6p91rsslmd8731m monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756717190098-RXF22FZ8ITB2AEYABN8H/1.png Blog - THE ANXIETY EQUATION https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/1756717198566-G5XN3K8E7HL1Y3N59I2S/2.png Blog - THE ANXIETY EQUATION https://www.lewisrogerscbt.com/blog/9tru19eg1w87659f6938cwdsswonb3 monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/29c2c358-693c-461e-b41e-d2aeecdbf183/1.png Blog - THE DEPRESSION TRAP - The very nature of depressive symptoms is there to protect us. Our brain & body are saying… “I’ve had enough of this, I need to recharge, I don’t want to face things at the moment”. So, we end up listening to those INTERNAL FEELINGS of low mood, low energy, no interest, no joy, no motivation & we naturally withdraw. We begin to AVOID people, our responsibilities & the things we used to enjoy. Doing this here & there won’t be a problem…Nobody is perfect. We get a SHORT-TERM RELIEF from avoiding these things. You had plans to do house chores then see friends later, but you feel low, so you PROCRASTINATE. You then feel a small buzz “Phew, I can rest & don’t have to deal with anything”. However, if you continue to avoid & stay inactive your bubble gets smaller, & the depression symptoms stick around…WHY? You are no longer giving yourself those OPPORTUNITIES to experience PLEASURE, ACHIEVEMENT &/or CONNECTION. These feelings are the complete opposite to depression – they are the antidote. Examples: PLEASURE - You engage in your favourite sport or hobby. ACHIEVEMENT – You complete a task at work, home, school. CONNECTION – You have a catch up with a friend or family member. https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/b6dc5f0d-e20a-47eb-90f5-ff3e0e626072/2.png Blog - THE DEPRESSION TRAP - Doing these activities DOESN’T GUARANTEE positive feelings each time BUT avoiding them will GUARANTEE a DOWNWARD SPIRAL LONG-TERM. SIDE NOTE: The avoidance & inactivity might not just be solely down to depression symptoms. Other common reasons could be because of long term health conditions, current life circumstance, anxiety, doing too much or you’re not living within what you value. I will be touching on these subjects in the future. This cycle only explains how our behaviours can keep us depressed. CBT also looks at OTHER MAINTAINING FACTORS like our thoughts, emotions & our past. Stay tuned & I’ll be sure to teach you all about it. https://www.lewisrogerscbt.com/blog/5bp0wj9hrrkxn4pp44oehvbbf991ed monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/d657d8cc-286b-47b7-a480-05ff055c37fe/Copy+of+Active+Listening.png Blog - ACTIVE LISTENING - Active listening from the therapist is crucial within any mode of therapy. Just think about any interactions you’ve had with someone. We judge how much we can trust someone, how close we feel & whether we want to open up to a person based on our interactions with them. A big component of that will be the power of listening. There is nothing better than sitting down with friends, family or a stranger & feeling heard & understood on a deeper level. Being able to express how you honestly feel without someone interrupting or judging you…It’s freeing. Therapists know this through their training & numerous studies that highlight the importance of listening. Our ultimate aim is for you (the client) to express the deeper thoughts & feelings so we can help…But that can be scary for you, as it puts you in a vulnerable position. This is why as therapist; we need to employ active listening skills to help communicate to you that we are a safe base that can be trusted. 1 – We need to BE PRESENT & fully engaged with the client by giving all our attention & interest in them. 2 – NON-VERBAL cues are important such as eye contact, open body language & soft facial expressions to help convey you are attentive to their needs in a NON-JUDGEMENTAL way. 3 – We need to be comfortable with SILENCES to give the client space to think/talk. We need to avoid INTERRUPTIONS to show they are in control & can take the conversation where it needs to go. 4 – Keeping QUESTIONS OPEN allows the client to express their feelings without any suggestive assumptions on the therapist’s part. E.g. “how did that situation make you feel?” Rather than “Did that situation make you upset?”. 5 – The use of PARAPHASING & SUMMARISING can help to show to the client you have been listening & retaining the information, whilst checking we have understood the statement correctly from the client’s perspective. 6 – The therapist should ACKNOWLEDGE the FEELINGS you express to help VALIDATE & give EMPATHY to the problem the client faces. https://www.lewisrogerscbt.com/blog/blog-post-title-two-njpee monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/5b6feca1-fff0-4b1e-b624-02734195bf56/Barriers+to+Therapy.png Blog - BARRIERS TO THERAPY - Thinking about starting your therapy journey can feel like a big challenge for numerous reasons. It is really important that the therapist is aware of the potential barriers that get in the way of their clients starting therapy, continuing therapy & progressing in therapy. Because if we can identify them, we can work with the client to overcome these blockages & improve the client’s life by helping them to achieve their goals. It's important to remember that seeking help is a sign of strength, not weakness. If you're struggling with mental health issues, reaching out for therapy can be a crucial step towards healing and growth. Therapy provides a safe space to explore your feelings, understand your challenges, and develop coping strategies. Don't let fear or stigma hold you back; your wellbeing matters, and there are professionals ready to support you on your journey to better mental health. Taking that first step can be daunting, but it can also be incredibly empowering. You deserve to feel better, and help is available. 1. FINANCES is a common fear especially if you are considering private support Yes, private support is quicker & overall gives you more control over your support. But to help cut costs, check if you can go through your insurance or workplace. Alternatively, consider the low-cost private options or there is free support that you can access in your local area (Links in my story highlights). 2. I have too much going on. I’m not sure I have the TIME TO COMMIT to therapy. The time must be right for therapy. If there is lots going on that needs to take priority the advice should really be to hold off. However, it’s worth sitting down to investigate how much time you actually have. Start with a diary log to figure out if there is some time that can be carved out. Consider if there is anything in the diary that can be moved around. Also, most therapists/services will offer online or telephone which might make things more flexible for you. 3. I haven’t got the MOTIVATION, INTEREST or READINESS to change. Unfortunately, this is common due to the nature of mental health difficulties, which often affects our motivation. Therapy requires openness to its possibilities. It's worth weighing the pros & cons of therapy. Therapists can only act as mirrors to shed light on your thoughts, feelings, & behaviours, to hopefully encourage changes. Always start with small steps & this can gain traction to fight against the lack of motivation. 4. PREDICTIONS ABOUT THERAPY can lead us down a road of ANXIETY, SHAME, FEAR. encouraging you to outright AVOID CONFRONTING YOUR PROBLEM. If you predict something bad is going to happen, the body prepares you for that bad thing which makes you feel uncomfortable. A natural reaction is to go into flight mode. Because if I avoid the situation that is creating all these emotions, then I will calm down & feel safe again. Whilst avoidance helps in the short-term, this never confronts those feelings, leaving you stuck with the same problem in a long-term. 5. “I would be seen as WEAK & JUDGED by others if I seek help”, “This problem is TOO BIG”, “NO ONE CAN HELP ME”, “I CAN’T BE FIXED”, “My problems AREN’T A BIG DEAL”, “I DON’T DESERVE HELP”, “I don’t want to BURDEN anyone” Be mindful of what you tell yourself. LOOK OUT FOR the BELIEFS you hold about your problems. Are you being UNKIND & UNFAIR TO YOURSELF? Or are you DOWNPLAYING the issues in an attempt to self sooth? Notice how THESE THOUGHTS ARE UNHELPFUL as they KEEP US in the same spot, STUCK. If us therapists identify these thoughts early on, we can introduce tools to break them down & stop them from holding you back. https://www.lewisrogerscbt.com/blog/the5areas monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/67d5898ef3ca965be8b59229/fbfdbfa3-fa46-4c66-bfc9-16df9c8bfd12/Copy+of+5+Areas.png Blog - THE FOUNDATIONS OF CBT - The 5 areas model helps us CBT therapists to map out your day-to-day symptoms. We will always be focusing on the relationship between each of these sections…and for good reason. This is an essential first step when approaching a mental health problem. I need to understand the problem, but more importantly YOU (the client) need to practice becoming more self-aware. We can’t start introducing tools to fix problems when we are unable to notice when, where or how the problem occurs in the first place. As you record more 5 areas for separate situations, themes and patterns will start to emerge. You might start to notice that each section influences one another. For example, say a socially anxious person is at an event and starts to have PHYSICAL FEELINGS of heart racing and getting hot. These feelings CAUSE new THOUGHTS of “I’m getting anxious, and people are going to notice”. This thought CAUSES more anxiety, and the PHYSICAL FEELINGS get worse. It’s often a 2-way relationship & this goes for all the sections. Once we have an understanding on what made the problem worse or what kept you in that cycle, we can learn to break that vicious cycle. E.g. the socially anxious person goes to the event and still gets those PHYSICAL FEELINGS rush. But we introduce tools to challenge the UNHELPFUL THOUGHTS, this will sever that connection and not feed back into the PHYSICAL FEELINGS. CBT would look to breakdown all the unhelpful links between thoughts, feelings, emotions and behaviours related to that problem overtime. Leaving you to live the life you actually want, rather than your mental health ruling you. So why not give it a go if you are having the same problems come up? 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