#29 Turning your inner critic into your supporter with self compassion

#30 – Mindfulness Meditation (10 mins)

FIND SOME CALM WITH JUST 10 MINS OF MINDFULNESS Mindfulness of Breath [https://www.openforwards.com/wp-content/uploads/2019/08/30MindfulnessofBreath-300x300.jpg]Mindfulness isn't new.  It might even be as old as horses.  What works isn't about finding the latest and shiniest new thing.  What works is about what has been tested over time [https://www.openforwards.com/podcast/self-help-sat-nav/episode-4-best-mindfulness-apps-uk-market/] and been shown to make a difference. Mindfulness [https://www.forbes.com/sites/jeenacho/2016/07/14/10-scientifically-proven-benefits-of-mindfulness-and-meditation/] makes a difference. OK, its not going to create world peace.  And, yes, our suffering has a lot to do with culture [https://www.openforwards.com/openforwards-method-psychological-distress/] and we need to tackle that.  Many studies have shown that mindfulness meditations help with stress, anxiety and depression [https://www.openforwards.com/what-is-depression/].  It targets several important behavioural processes including attentional flexibility and self-compassion [https://www.openforwards.com/podcast/self-help-sat-nav/episode-29-chris-winson-self-compassion/]. To reap the benefits of mindfulness, you'll need to practice regularly.  You can practice formal meditations as well as taking just a few seconds to slow down and observe what is happening. This is fundamentally a sensory experience and not a verbal or mental one.  That is how you begin to expand your attentional flexibility. Get started or merely try out this free 10 mins starter-mindfulness meditation, called mindfulness of the breath.  Keep an eye out for more exercises in future episodes of Self-Help Sat-Nav [https://www.openforwards.com/itunes/]. DO YOU WANT TO KNOW HOW TO MEDITATE PROPERLY? Start the FREE 7-Day Mindfulness Challenge. Learn how to BUILD the HABIT and get past doubts that you’re doing it all wrong. Join this FREE challenge and I’ll show you how with a five-minute video meditations every day for the next week. Start Meditating Properly! We respect your privacy. Unsubscribe at any time. The post #30 – Mindfulness Meditation (10 mins) [https://www.openforwards.com/podcast/self-help-sat-nav/30-mindfulness-meditation-10-mins/] appeared first on Cognitive Behaviour Therapy Birmingham: Openforwards [https://www.openforwards.com].

#29 Turning your inner critic into your supporter with self compassion

LISTEN TO SELF HELP SAT NAV [HTTPS://WWW.OPENFORWARDS.COM/WP-CONTENT/UPLOADS/2019/02/EPISODEGRAPHIC29-300X300.JPG] USING SELF COMPASSION TO TURN YOUR INNER CRITIC INTO YOUR BIGGEST SUPPORTER I am speaking with a blog writer, an author and founder of #365daysofcompassion, which is an online global community of people sharing thoughts, reflections and information about compassion and well-being. With a particular emphasis on compassion focused therapy and compassionate mind training, this champion of self compassion has created an amazing online space for people to come together, to be open, vulnerable and courageous. I first met him online a couple of years ago when he began sharing his blog posts about his experience of living with depression. We later got together to create and publish an ebook, called the Five Self Compassionate Ways to manage depression and boost your wellbeing. I know he is a much respected human and contributer to the development of self-compassion worldwide. His name is Chris Winson. SHOW NOTES The #365daysofcompassion Social Media accounts People can follow Chris personally on @chisi_98 [https://twitter.com/chisi_98] on Twitter, and also the @365daysofcompass [https://twitter.com/365dayscompass] account which collates all the tweets that people share under the hashtag, along with sharing the weekly Review online newspaper.  The monthly book club can be found via @365daysBookClub [https://twitter.com/365daysBookClub]. The Facebook group for #365daysofcompassion can be found here: https://m.facebook.com/groups/385641661879755?ref=share [https://m.facebook.com/groups/385641661879755?ref=share] The daily quotes are available from Instagram @365daysofcompassion and also a board on Pinterest https://pin.it/yxqbqfqyyzrlhz [https://pin.it/yxqbqfqyyzrlhz] Blogs Chris' personal blog is available from here https://underwaterbreathes.wordpress.com/ [https://underwaterbreathes.wordpress.com/] The self compassion community blog is available from here https://365daysofcompassion.wordpress.com/ [https://365daysofcompassion.wordpress.com/] The book club blog is available from here https://the365daysofcompassionbookclub.wordpress.com/ [https://the365daysofcompassionbookclub.wordpress.com/] DO YOU WANT TO KNOW HOW TO MEDITATE PROPERLY? Start the FREE 7-Day Mindfulness Challenge. Learn how to BUILD the HABIT and get past doubts that you’re doing it all wrong. Join this FREE challenge and I’ll show you how with a five-minute video meditations every day for the next week. Start Meditating Properly! We respect your privacy. Unsubscribe at any time. The post #29 Turning your inner critic into your supporter with self compassion [https://www.openforwards.com/podcast/self-help-sat-nav/episode-29-chris-winson-self-compassion/] appeared first on Cognitive Behaviour Therapy Birmingham: Openforwards [https://www.openforwards.com].

#28 Are you addicted to sugar? An interview with Sheri Taylor

[HTTPS://WWW.OPENFORWARDS.COM/WP-CONTENT/UPLOADS/2019/02/EPISODE29-300X300.JPG] ARE YOU ADDICTED TO SUGAR? Do you like sugary foods?  Who doesn’t?  Do you struggle to control your intake of chocolate, biscuits, cakes or sugary drinks?  Do you ever wonder if you’re addicted?  In this episode, I speak with Dietician, Sheri Taylor, owner of EAT Great, FEEL Great. If you’ve ever wondered about how to get a better handle on what you eat, improve your diet and nutrition or keep off the pounds, then listen to this episode of Self Help Sat Nav. SHOW NOTES Sheri’s blog post about so-called ‘sugar addiction’ [https://www.eatgreatfeelgreat.co.uk/blog/no-i-dont-think-you-are-addicted-to-sugar/] Eat Great Feel Great Facebook Group [https://www.facebook.com/eatgreatfeelgreat] Eat Great Feel Great website [https://www.eatgreatfeelgreat.co.uk/] Brain Injury Nutrition Advice [https://specialistnutritionrehab.co.uk/] The post #28 Are you addicted to sugar? An interview with Sheri Taylor [https://www.openforwards.com/podcast/self-help-sat-nav/28-addicted-to-sugar-sheri-taylor/] appeared first on Cognitive Behaviour Therapy Birmingham: Openforwards [https://www.openforwards.com].

#27 Taking control of your own health and long term conditions with Sarah Rees

SELF HELP SAT NAV [HTTPS://WWW.OPENFORWARDS.COM/WP-CONTENT/UPLOADS/2018/09/EPISODEGRAPHIC27-300X300.JPG] THE CBT JOURNAL PROJECT [HTTPS://SARAHDREES.CO.UK/THE-CBT-JOURNAL/?UTM_SOURCE=JIM&UTM_MEDIUM=AFFILIATE&UTM_CAMPAIGN=JOURNAL] – TAKING CONTROL OF YOUR HEALTH AND LONG TERM CONDITION The Department of Health tells us that 15 million people in UK suffer with a Long Term Condition (LTC). Long term conditions or chronic diseases are conditions for which there is currently no cure. They are managed (with mixed success) with medications and other treatments (KingsFund [https://www.kingsfund.org.uk/projects/time-think-differently/trends-disease-and-disability-long-term-conditions-multi-morbidity]). Human beings have been evolving for thousands of years. In some ways, we’ve accomplished a lot. People live longer. On the other hand, people live with disabilities for many years and we aren’t especially effective at reducing these disabilities within their lifetimes. So, what do you do when you can’t find an easy fix? Sarah Rees [https://sarahdrees.co.uk/the-cbt-journal/?utm_source=Jim&utm_medium=Affiliate&utm_campaign=Journal] has some ideas. Sarah is a CBT Therapist with a private practice in Wilmslow. In a recent conversation, Sarah and I spoke about her own experiences of long-term conditions and what she did to transform the effects it had on her life: > When I hit 40 a few years ago, I was forced to overhaul my lifestyle due to an under-active thyroid. After completing the standard treatment protocol through the NHS, my blood levels returned to normal, but I still felt unwell. I was miserable, overweight, and had chronic fatigue. Leaning on my professional expertise, I started journaling in an attempt to unpick everything I was feeling. It helped me understand myself better and I soon began to see what I was doing right to create the good days and the actions impacting the bad. With this knowledge, I was able to take control of my health and work out how to get where I needed to be. It took time, but I’ve completely changed my lifestyle and probably feel better than I did before! Sarah has launched a fantastic new product called the CBT Journal, which based on Cognitive Behavioural Therapy. “It encourages you to become more aware of the patterns in your thoughts and feelings and behaviours are all linked together. It gives you the tools you need to change these patterns and improve your mental health.” SHOW NOTES Discover the benefits of the CBT Journal [https://sarahdrees.co.uk/the-cbt-journal/?utm_source=Jim&utm_medium=Affiliate&utm_campaign=Journal] The post #27 Taking control of your own health and long term conditions with Sarah Rees [https://www.openforwards.com/podcast/self-help-sat-nav/27-long-term-condition-cbt-journal-project/] appeared first on Cognitive Behaviour Therapy Birmingham: Openforwards [https://www.openforwards.com].

#26 Let’s stop using self-help to overcome our suffering – An interview with Patricia Murphy

SELF HELP SAT NAV #26 [HTTPS://WWW.OPENFORWARDS.COM/WP-CONTENT/UPLOADS/2018/09/EPISODEGRAPHIC26-300X300.JPG] LET’S STOP USING SELF-HELP TO OVERCOME OUR SUFFERING A CONVERSATION WITH PATRICIA MURPHY Welcome to Episode #26. In this episode, I get the pleasure of speaking to a lady who’s not afraid to speak her mind. She qualified as a Mental Health Nurse in 1985 and shares with us the benefits of her many years experience. As she approaches 60, she contemplates what she’s learned makes for good self-care and good therapy. Her name is Patricia Murphy and she is championing a re-frame of the way we perceive self-help. In this episode, you’ll discover: * A simple method, yet not often easy, for taking care of yourself (Self-Help) * How you can utilise this tool in safe environments with the support of other people * Various popular examples of how people can organise their thoughts * A useful metaphor that espouses the easing of suffering Join us in conversation. SHOW NOTES Patricia Murphy’s Website [https://patricia-murphy.uk/] Wise Words for Wellbeing [https://www.wisewordsfestival.co.uk/wise-words-for-wellbeing-workshops/] Philippa Perry –  Couch Fiction [https://www.theguardian.com/theobserver/2010/apr/18/philippa-parry-couch-fiction-interview] Can Writing make you heal faster? [http://www.bbc.com/future/story/20170601-can-writing-about-pain-make-you-heal-faster] Women and Gender Minorities Equality SIG (BABCP) [http://www.babcp.com/Membership/SIG/Women-and-Gender-Minorities-Equality.aspx] The post #26 Let’s stop using self-help to overcome our suffering – An interview with Patricia Murphy [https://www.openforwards.com/podcast/self-help-sat-nav/26-self-help-patricia-murphy/] appeared first on Cognitive Behaviour Therapy Birmingham: Openforwards [https://www.openforwards.com].