Five Signs of Work Stress

Work can be stretching in the best ways, yet sustained pressure can tip into stress that harms your health and relationships. If you have been telling yourself to just push through, you are not alone. Many UK workers notice creeping changes long before they use the word burnout. 

Did you know that in a study of over 4500 people, Mental Health UK found that 91% of people reported extremely high levels of pressure or stress in the last year.   

Source: The Burnout Report 2026. 

In this article, we highlight five clear warning signs of work stress, why they matter and what you can do today.  It includes practical steps you can try at your desk, alongside guidance on when to seek extra help. If you recognise yourself here, consider it a nudge to act with care rather than a verdict on your capacity. 

Who are we? 

Openforwards supports adults and young people in Birmingham and online. Our approach blends practical skills with warmth, so you feel supported as you regain balance. 

The five warning signs to take seriously 

Below are five common early indicators of work-related stress. You do not need every sign for stress to be a problem. One or two can be enough to merit a reset. 

1) Sleep disruption 

You fall asleep late, wake in the small hours or clock up fewer hours than you need. Racing thoughts about tasks and mistakes keep replaying. Over time, you feel foggy and rely on caffeine to get going, which then makes sleep worse. 

Try this: 

• Set a consistent wind-down routine for 30 to 45 minutes, lights dimmed, screens parked outside the bedroom. 

• Keep a pen and pad by the bed; do a five-minute brain dump of tasks and worries before lights out. 

• If you wake and cannot settle after 20 minutes, get up, read something low-key, and return when drowsy. 

One of our clients, a project manager had gotten into a habit of checking email at late at night.  He switched to a notebook list at 9pm and a no-email-after-9 rule. Within two weeks, middle-of-the-night wake-ups reduced. 

2) Irritability and snappiness 

You feel on edge and overreact to small delays or questions. Colleagues notice you are shorter in tone. At home, you snap at your partner or children, then feel guilty. This is often a sign that your nervous system is running hot. 

Try this: 
 

• Use micro-breaks. Every 60 to 90 minutes, step away for two minutes of slow breathing or a short stretch. 

• Name and normalise: say to yourself, I am stressed and my body is protecting me. That label can reduce escalation. 

• Choose one boundary phrase you can use kindly, such as, I can help after lunch, I am at capacity this morning. 

3) Health complaints that keep coming back 

Frequent headaches, stomach issues, muscle tension or chest tightness can all be stress-related.  You may visit your GP and find nothing medically alarming, yet symptoms persist. 

Try this: 

• Track patterns across the week to spot triggers like skipped meals, back-to-back meetings or high-stakes calls. 

• Eat regularly and hydrate.  Blood sugar dips from eating snacks and highly processed foods can lead to anxiety and irritability. 

• Book movement into your diary as you would a meeting. Even a brisk 10-minute walk counts. 

4) Panic or near-panic 

Your heart races, you feel dizzy or shaky, or you fear you might faint during meetings or on the commute. Panic is frightening but not dangerous. It is a sign your threat system is firing too often. 

Try this: 

• Slow, steady exhale breathing: inhale for 3, hold, exhale for 6 and hold.  Repeat for two minutes. 

• Gently face the situations you avoid, in small steps. Stay long enough for the wave to rise and fall. 

• If panic is frequent, structured support such as CBT or ACT can help you reset the cycle. You can learn more about targeted help for panic in our guide to why panic happens and what eases it at OpenForwards. 

5) Presenteeism 

You are technically at work but your tank is empty. You re-read the same email, avoid decisions and spend longer working to make up for poor focus, which deepens the spiral. 

Try this: 
 

• Pacing: break work into small, clearly defined chunks, then take a timed micro-break before the next block. 

• The 3 priorities rule: choose no more than three must-do items for the day and protect them first. 

• Finish-lines matter. Set a firm stop time and leave less urgent tasks for tomorrow. 

When stress becomes a health risk 

Job stress is too much when it starts to impair daily living, relationships or health. Warning signs include sustained sleep loss, frequent panic, feeling hopeless about work, using alcohol or medication to cope, or persistent physical symptoms your GP cannot otherwise explain.  

Stress at work can make you ill; over time, it can contribute to anxiety, depression, high blood pressure, digestive issues and weakened immunity. If any of this sounds familiar, it is valid to take it seriously and seek support. 

What to try today: small steps that compound 

• Pace your workload. Work in 25 to 50 minute focus blocks, then take a 2 to 5 minute pause. Protect at least one longer break. 

• Set boundaries. Decide your earliest and latest work times. Communicate them in your calendar and email footer. 

• Use micro-breaks. Stand, stretch, sip water, look out of a window. Short and frequent beats long and rare. 

• Do a values check. Ask, what kind of colleague or leader do I want to be today? Choose one behaviour that fits that answer, even if it is small. 

• Reduce hidden load. Turn off non-essential notifications, batch email, and simplify task lists. 

If you want more structured strategies for stress, our page on therapy for stress management outlines evidence-based options and ways to start gently. 

How therapies can help 

Evidence-based therapies can shift stress patterns and rebuild resilience: 
 

• ACT (Acceptance and Commitment Therapy) helps you make space for difficult thoughts and feelings, clarify values and take workable steps. It is especially helpful for perfectionism, rumination and avoidance. 

• CBT (Cognitive Behavioural Therapy) maps the link between thoughts, feelings and actions. It offers practical tools to challenge unhelpful thinking, run behavioural experiments and reduce safety behaviours that keep anxiety going. 

• CFT (Compassion Focused Therapy) reduces self-criticism and strengthens the soothing system, which is vital when you tend to drive yourself hard. 

• EMDR (Eye Movement Desensitisation and Reprocessing) can be useful when work stress has been compounded by past difficult experiences or incidents that still feel raw. 

If you are curious about how these approaches feel in practice, you can explore ACT-focused support and how EMDR works in our resources at OpenForwards. 

When to seek professional help 

Consider speaking to a professional if: 
 

• Symptoms persist for more than a few weeks despite adjustments. 

• Panic, dread or low mood are frequent and affecting your work or home life. 

• You are using alcohol, medication or stimulants to cope. 

• You have thoughts of harming yourself. If you are in immediate danger, call 999 or go to your nearest A&E. For non-emergency support, contact your GP or NHS 111. 

OpenForwards provides private therapy in Birmingham and online. If you prefer to see a therapist locally, our team of psychologists and CBT practitioners offers support tailored to work stress, anxiety and burnout. 

Quick FAQ 

• What are 5 warning signs of stress? 

Common signs include sleep disruption, irritability, recurring physical complaints, panic symptoms and presenteeism or reduced productivity. 

• What are the symptoms of severe work stress? 

Prolonged sleep loss, frequent panic, persistent low mood, high irritability, reliance on  alcohol or medication to cope, and physical symptoms without a clear medical cause. 

• Can stress at work make you ill? 

Yes. Ongoing stress can contribute to anxiety, depression, digestive problems,  headaches, high blood pressure and lowered immunity. It is important to address it  early. 

• When is job stress too much? 

When it regularly disrupts sleep, health, mood or relationships, or when you feel stuck  in a cycle of coping behaviours that do not help. 

Gentle next steps 

You do not have to earn rest or help by reaching breaking point. Start with one small change today and build from there. If you would like support, you can learn about therapy options at OpenForwards and arrange an initial consultation in Birmingham or online. 

Helpful links: 

• Learn about therapy in Birmingham and online at our private therapy page: https://openforwards.com/private-therapy-birmingham 

• Read how Acceptance and Commitment Therapy can help with stress and anxiety: https://openforwards.com/psychologists-birmingham/acceptance-and-commitment-therapy-act-birmingham 

• Find out what happens in EMDR and when it may help: https://openforwards.com/how-does-emdr-work 

Work stress shows up in your body, mood and behaviour. Watch for the five signs outlined above, pace your workload, set kind boundaries, use micro-breaks and reconnect with your values. If symptoms linger or escalate, therapies like ACT, CBT, CFT and EMDR can support recovery. Reaching out is a sign of wisdom, not weakness. 

The post 5 warning signs of work stress (and what to do next)  appeared first on Explore our Therapy & ACT Training Birmingham Services.

When I started my business, I visited an exhibition in London that was aimed at helping people in my profession succeed.  Before a marketing workshop, I necked one of the strongest coffees ever brewed.  Unfortunately, 15 minutes later, I started to get a little twitchy.

Picture the scene.  This was an oversubscribed event, and there weren’t nearly enough chairs.  A substantial group of us sat on the floor at the front, crowded in without an easy escape route.

Before long, I started sweating profusely, and my heart felt like it was going to burst out of my chest.  I wasn’t sure if I was going to pass out or be sick.  Either way, it felt too much to stay where I was.  I had to get up and leave.

I headed directly to the nearest bathroom.  I splashed water on my face and controlled my breathing as best I could while I waited for it to pass. 

Nothing terrible happened.  Luckily, my worst fear didn’t come true.  I didn’t embarrass myself, and after 10 or 20 minutes, I started to feel normal again. 

In hindsight, I know it was the coffee.  However, I didn’t understand why it was happening at the time.  I’d never had this reaction to caffeine before, and it took me until much later to work it out.  In the meantime, there I was, trying to keep it together, concerned, uncertain and frustrated that I was missing out on the workshop.

Why did this make me anxious?

Caffeine is a stimulant drug, which means that when ingested, it activates the sympathetic nervous system.  In smaller doses, caffeine can increase focus, energy and productivity.  However, in larger or excessive amounts, it can have uncomfortable effects.

When activated, the sympathetic nervous system accelerates your heart rate.  You begin to pump blood faster around your body.  Your blood pressure increases, and your body temperature and adrenaline release increase.

Human evolution has allowed this reaction to occur.  Sometimes, people call it your survival response.  When encountering a threat, your body goes into flight, fight or freeze.  In other words, you try to run away, defend yourself or hideaway. 

In short, we get anxious because we have an evolved survival response that keeps us alive. 

But this isn’t the whole explanation.  There are many reasons we get anxious.

Language is a gift and a curse.

Anxiety is different from fear.  All animal species get scared.  However, humans only genuinely get anxious. 

Anxiety concerns what might happen in the future, whereas fear is a survival response to a present threat.  Language enables us to imagine the future and remember the past.  As far as we know, other animal species cannot time-travel in their minds.

When a dog chases a squirrel in the park, it runs up the nearest tree.  That’s it’s survival instinct.  When the dog passes by, the squirrel comes down again.  It doesn’t sit in the tree worrying about what might have happened.  It isn’t concerned with getting chased again.  As soon as the threat has ended, so has its fear response.

People are different.  We wait, and we keep watch.  We assess risks and create safety plans.  While that may be invaluable in some situations, the same tendency can prolong our fear, turning it into anxiety.

Life Experiences Shape Us

Our life experiences influence our minds and bodies.  We learn about the world, what others are like, and who we are daily.  During your childhood and adolescence, your environment shapes you.  Once you reach adulthood, your sensitivity to the world reduces, and past experiences significantly influence your automatic reactions. 

This helps us to understand why feelings can be confusing.  Sometimes, we feel scared when there is no apparent threat or guilty when we haven’t done anything wrong.  Feelings aren’t merely reactions to what is happening in your current situation; they are your learning history arriving into the present moment.  Let me give you an example.

When I was about 10, I used to get picked on by a couple of older boys on my street.  They’d chase me, throw things at me and verbally threaten me.  I learned that others can be intimidating, and I can feel unsafe.  I knew that, in some circumstances, I was vulnerable.

I found it humiliating as well.  When I returned home, I’d be furious, thinking, how dare they?  I’d fantasise about revenge but worry about bumping into them whenever I went out.  Either way, my heart rate accelerated, and my mind and body went into flight, fight or freeze.

Fast forward to the business exhibition many years later.  After a strong dose of caffeine, during my panic, I remember feeling scared of humiliation.  What if people mocked me?  Again, I felt vulnerable.

However, when you think about it, my fear and vulnerability don’t entirely make sense.  I knew that no one at the workshop wanted to harm me.  No one was threatening me.  However, I still felt scared and unsafe, just like when I was bullied as a child.

The mind and the body remember.

What’s happening here is natural.  This is how it works because your primary biological evolved response is survival.  It isn’t rationality.  Nor is it logic or self-compassion.  In other words, as far as your central nervous system is concerned, it is better to be safe than sorry.

Life experiences get stacked on top of each other.  My encounters with the bullies on my street were layered on top of other anxious moments before that.  The caffeine fiasco was stacked on top of everything else that had occurred before. 

There is no escaping learning, and you cannot control it.  You are not the master of what gets stored in your memory bank. 

Similarly, you cannot unlearn because every new experience gets added to all that has happened beforehand.  Your mind and your body remember to protect you.  That’s just the way it is.

The struggle can make you more anxious.

One final reason I want to mention why we get anxious is regarding the struggle.  Naturally, we don’t like anxiety.  However, when we don’t like something, we try to keep our distance and redirect our energy into escape, avoidance, and excessive control. 

The natural sequence goes like this.  We don’t like a feeling, and we don’t want a feeling, so we try to get rid of it.  Attempts to avoid fear and anxiety can take over your life, which, rather than freeing you from it, makes you a slave to it.

The post Why do we get anxious? appeared first on Explore our Therapy & ACT Training Birmingham Services.

If you’re searching what are the best ACT beginner courses online, you’ll get the best return on your time (and your CPD budget) by choosing training that teaches the psychological flexibility model and gets you practising: demos, guided exercises, roleplay, and therapist language you can actually use in-session.

This guide recommends a short list of reputable beginner-friendly options, including: Psychwire (Russ Harris), Contextual Consulting, ACTivating Your Practice, Praxis, ACT Courses, Foundations of ACT (Diana Hill), and Rikke Kjelgaard I’ll also include ACT Courses at Openforwards as a UK-based, skills-first option for people who want practice and feedback—not just information.

Quick note: this is a training guide for practitioners. It’s not therapy advice for the public.

What “beginner ACT” should actually give you

A good beginner ACT course should help you do three things:

1) See the process: spot what’s happening in terms of psychological flexibility (or stuckness).
2) Choose a move: pick an intervention that fits the function, not just the worksheet.
3) Say it like a human: use ACT language that lands with real people, in real sessions.

If a course only leaves you with a handful of exercises and lots of PDFs… that’s interesting, but it’s not necessarily usable.

How I chose these courses (so you can trust the list)

I prioritised courses that are:

• Clearly ACT-focused (not “ACT-ish” as a side dish)
• Designed for clinicians (or at least clinically transferable)
• Explicit about format, structure, and what you’ll practise
• Run by trainers with a strong ACT track record

Where platforms host lots of trainers (e.g., Praxis), I treat the platform as an option—but encourage you to check the presenter and the learning design.

How to choose the right beginner ACT course online

1) Live vs on-demand

• On-demand: flexible, repeatable, good if you’ll actually schedule practice.
• Live/cohort: better for accountability, feedback, and the confidence boost of trying things out loud.

2) Is it experiential?

Look for:

• therapy demos (real or roleplay)
• guided exercises
• structured practice and feedback (or at least peer discussion)

You can’t “think” your way into good ACT. (Trust me, many of us have tried.)

3) Do you want foundations or an intensive?

• Foundations: hexaflex awareness + core methods (usually best first)
• Intensive/immersion: deeper, broader, sometimes faster—great if you want that pace

Quick comparison (high level)

Mini-reviews: best ACT beginner courses online

1) Psychwire — ACT for Beginners (Russ Harris)

Best for: therapists who want a clear, practical introduction with strong teaching and high production value.
Format: structured online intake with weekly releases (with community forum).
What you’ll get: step-by-step ACT foundations, demonstrations, exercises, quizzes, and a forum to learn alongside others.
Why it’s on the list: Russ is exceptionally good at making ACT simple without diluting it’s philosophy.
Consider if: you learn best with direct feedback—pair this with a consult group/supervision to build fluency.
Good next step after this: focused ACT training for specific presentations + supervision.

2) Contextual Consulting — The ACT Pathway (and on-demand ACT training)

Best for: clinicians who want a solid contextual foundation and a clear progression beyond “intro.”
Format: pathway-style programme plus a large on-demand library.
What you’ll get: structured training over multiple sessions/modules, plus optional Q&As and resources.
Why it’s on the list: strong emphasis on functional analysis, processes, and building real clinical flexibility. Trusted training from Dr Joe Oliver and co.
Consider if: you want something smaller/cohort-based—there’s a lot to choose from, so pick an intro-level entry point.
Good next step after this: intermediate workshops + group supervision/consultation.

3) ACTivating Your Practice — introductory training (Part One)

Best for: therapists who want to be trained (with practice) rather than attend a “nice workshop.”
Format: online course designed as an introduction for beginners, with options to go live or self-paced depending on intake.
What you’ll get: teaching + demonstrations + an emphasis on practice (and often feedback).
Why it’s on the list: it’s explicitly designed as a beginner starting place, not an advanced “cool techniques” bundle. Excellent trainers in Dr Richard Bennett & Dr Dawn Johnson.
Consider if: you prefer a highly standardised curriculum—check how the learning is structured in the current intake.
Good next step after this: skills consolidation via peer practice / consult group.

4) Praxis — ACT Basics (Matt Boone)

Best for: clinicians who want a clean ACT fundamentals course with CE hours and a self-paced format.
Format: on-demand course.
What you’ll get: fundamental ACT concepts with experiential exercises and demonstrations.
Why it’s on the list: practical, structured, and easy to fit around work.
Consider if: you want live interaction—this is primarily self-paced.
Good next step after this: a live cohort training or focused population-specific ACT.

5) ACT Courses — ACT online learning (including “ACT in Practice” style courses)

Best for: therapists who want to go deeper into applying ACT across cases, with strong lineage and clinical demonstrations.
Format: online courses with a strong emphasis on applying ACT in practice.
What you’ll get: conceptualisation support + demonstrations/real-play/roleplay exercises (depending on course).
Why it’s on the list: helps bridge the “I get ACT” → “I can do ACT” gap. Training with Dr Steve Hayes.
Consider if: you want bite-sized basics—some people prefer a gentler on-ramp.
Good next step after this: deliberate practice + supervision focusing on therapist behaviour in-session.

6) Rikke Kjelgaard – 2 Year Programme

Best for: people who want to commit to a longer programme.
Format: in-person and online programme based in Denmark.
What you’ll get: a broad overview of the ACT model plus practical tools and resources.
Why it’s on the list: Facilitated by world-reknowned ACBS Peer-reviewed ACT Trainers.
Consider if: you want deep clinical skills practice—check how much experiential/feedback is included.
Good next step after this: a more advanced cohort training or consult group.

7) Foundations of ACT — Diana Hill

Best for: therapists who want a modern, warm foundations course with strong self-practice (and a mind-body flavour).
Format: 6-module on-demand course.
What you’ll get: psychological flexibility skills across the six processes, with practices to deepen learning.
Why it’s on the list: very accessible, and self-practice can meaningfully improve your clinical “feel” for ACT.
Consider if: you want heavily clinical/roleplay-based learning—pair with skills practice or supervision.
Good next step after this: clinical application training + deliberate practice.

8) Openforwards — ACT Basics (UK-based, skills-first)

Best for: therapists who want ACT to become a practical craft: language, timing, functional focus, and supported practice.
Format: live online training when dates run (plus community options for ongoing practice).
What you’ll get: foundations taught in a clinician-friendly way, with an emphasis on “what do I do next in session?”
Why it’s on the list: many clinicians don’t need more information—they need practice, feedback, and repetition that sticks. Training with ACBS Peer-reviewed ACT Trainer, Jim Lucas.
Consider if: you want instant access today—Openforwards trainings run periodically, so check the latest schedule.
Good next step after this: the ACT Training Community / consult-style practice to build fluency.

Suggested learning paths (choose your route)

Route A: “I want foundations that translate into sessions fast”

• Pick one solid foundations course (Psychwire / Praxis / Contextual intro)
• Add a practice group (even monthly) to build fluency
• Use supervision to tighten case formulation and therapist language

Route B: “I’m busy; I need flexible on-demand”

• Choose one on-demand foundations option (Praxis / Foundations of ACT / Act Online Training)
• Schedule 30 minutes a week for deliberate practice
• Add a community or supervision so you don’t stay in “watching videos” mode

Route C: “I want immersion and depth”

• Foundations first
• Then a deeper application/immersion (e.g., ACT Courses)
• Ongoing consult group + supervision to make it your own

FAQs

What are the best ACT beginner courses online for therapists?

A good beginner ACT course teaches psychological flexibility clearly and gets you practising. Look for demos, guided exercises, and a structure that helps you build fluency—not just knowledge. Options in this guide include Psychwire (Russ Harris), Contextual Consulting, ACTivating Your Practice, Praxis, ACT Courses, and others.

How do I know if an ACT course is truly “beginner”?

Beginner courses should cover the hexaflex, core methods (defusion, acceptance/willingness, values, committed action, present moment, self-as-context), and show you how to use them in-session. If it assumes you already know how to formulate functionally and flex interventions, it may be intermediate.

How long does it take to get competent at ACT?

You can start using ACT principles quickly, but clinical fluency typically comes from repeated practice across cases—especially with feedback (consult group or supervision). To identify where you are on the ACT Practitioner Developmental Path, read this article.

Do I need ACT supervision after a beginner course?

Not “need,” but if you want ACT to become reliable in your work (rather than a concept you admire from a distance), supervision or consult groups are one of the quickest ways to build competence.

The post What are the best ACT beginner courses online? (2026 guide for therapists) appeared first on Explore our Therapy & ACT Training Birmingham Services.

When I was in my teens, I used to get a heavy, bloated sensation in my stomach.  It often happened when I was on a bus or train, usually around other people.  It was uncomfortable, and I’d go quiet as I fixated on it.

In my head, I was trying to work out why it was there.  I’d try to think what I’d eaten and get concerned that I might be sick.  The more I thought about it, the more uneasy I became.  I’d get hot, and my jaw would start to ache.

I remember doing this strange gulping ritual to try and get it out.  Only, rather than making me feel better, it made me worse.  I’d get an acidic taste in my mouth and feel more agitated about losing control.

Like you, I’ve had numerous encounters with anxiety over the years, and the one I just described is just one of them. We all have unique experiences and are not alone in this journey. 

Anxiety isn’t one thing.

There is no single way anxiety presents itself. It can manifest as a fear of public speaking, a constant worry about the future, or a feeling of dread when faced with a decision.  What plagues your daily experiences may have barely been considered by others.  Except they carry an anxious feeling, too. 

You may be worried about getting depressed, whereas they worry about looking silly in public.  Some are frightened of being left alone, while others obsess over something terrible happening. 

“There’s nowt so queer as folk.”

This affectionate Northern English proverb refers to the strangeness of people’s behaviour sometimes.  Far from meaning anything derogatory about sexuality, it’s an inclusive and humble saying that recognises the common humanity of everyday folk. 

People’s actions can seem odd until you know what they think and feel.  I tend to sniff my food before I eat it.  I barely notice it, but it can seem strange to others who don’t know me.  I’ve done it since I was little, and I guess it was a way to determine if I would like what was in front of me. 

What little quirks do your friends and family have?  What do you do when you’re feeling anxious that may look odd to those who don’t know you?

Anxiety is a broad experience.

Anxiety shows up throughout your entire experience.  It touches your thoughts, bodily sensations, emotions and actions.  You can have memories of events in which you felt embarrassed or threatened. 

The dominant primary emotion in anxiety is fear. 

Yet, it is also slightly different, as depicted in the movie Inside Out 2. In this movie, the emotion of fear is concerned with an immediate threat, like when the character Riley is about to go down a steep hill on her skateboard.  Anxiety, however, is concerned with the general possibility of something scary, embarrassing or overwhelming happening, like when Riley is worried about making friends at her new school. 

With fear, you are focused on what is happening here and now.  Anxiety borrows worries from the future.

One of the reasons anxieties can get so big is that we exist inside a story that says we will not cope.  The future looks frightening because we do not know how to deal with it.  Often, we underestimate our capacity to handle events and seek to problem-solve what has not come to pass.

However, life is full of uncertainty.  You can be sure of that.  Yet, trying to control the future can be a fool’s errand.  While you can plan for some circumstances, you cannot mitigate many possibilities.  But that doesn’t stop us from trying.

Anxiety is a physiological experience as well.  Our heart rate increases, body temperature and blood pressure spike and our adrenal glands turn up to 11!  Muscle tension rises, and blood redistributes, sometimes leading to tingling in your fingers or nausea. 

You can get an unsettled bowel, or your vision goes blurry.  During panic, you might get a tight chest or feel dizzy.  Naturally, you look for safety, often wanting to return home.

Does anxiety always have to be bad?

Many of the most meaningful and fulfilling experiences in my life have contained some anxiety.  Like a time, I went away to football camp as a 13-year-old.  I was nervous about staying away from home, but it was enjoyable.  I learned much about myself, discovering who I am, my flaws and strengths. 

Or the time I quit my NHS job to work in private practice.  I didn’t know what my income would be at the end of the month, whether I would cover my bills, and…I don’t regret it one bit. 

One crucial lesson I’ve learned, personally and professionally, is that anxiety doesn’t vanish as life improves. Instead of letting it cripple me, I’ve learned to embrace it.  I’ve empowered myself to take risks and grow by letting go of the struggle to eliminate it. 

Anxiety doesn’t have to be a hindrance. It may sometimes seem like an adversary, but fighting it is futile.  Anxiety can be whatever you decide it to be, and it’s within your power to manage it. 

The post What is anxiety? appeared first on Explore our Therapy & ACT Training Birmingham Services.

I’ll describe the key differences in this article to help you decide.

What is Counselling?

Counselling happens when you talk to a trained professional.  They create a safe place for you to explore your thoughts, feelings and behaviours.  It aims to help you better understand your experiences and habits.

A counsellor doesn’t give you advice or tell you their opinion.  They are trained to listen closely, hearing what you say verbally and non-verbally.  For example, they pay attention to what you say, tone of voice, body language, and facial expressions to understand your feelings.

Instead of dictating solutions, they guide you in identifying your own, empowering you to take control of your mental and emotional well-being. 

Counselling is typically more open-ended and flexible than other forms of therapy, although an organisation may be limited by funding or need to keep waiting lists down.  In these circumstances, you may only get six sessions. 

Counselling sessions may cover many topics, including relationships, work-related stress, grief, or self-esteem.  The counsellor often acts as a facilitator, helping you explore your thoughts and emotions deeply, but without directing the conversation or offering specific strategies for change.

Key Features of Counselling:

• Person-Centred: Focuses on you and your experiences, allowing you to set the agenda.
• Exploratory: Encourages deep exploration of emotions, relationships, and past experiences.
• Supportive Environment: Provides a non-judgmental, empathetic space for self-expression.
• Flexible: Can address various issues, from everyday stresses to deep-seated emotional challenges.

What is Cognitive Behavioural Therapy (CBT)?

Cognitive Behavioural Therapy (CBT) is an umbrella term for multiple therapies, including:

• Cognitive Therapy
• Behavioural Activation
• Cognitive Analytic Therapy
• Dialectical Behaviour Therapy
• Meta-Cognitive Therapy
• Mindfulness-based Cognitive Therapy
• Compassion Focused Therapy
• Acceptance and Commitment Therapy

While similar, they also have specific differences.  Cognitive Therapy is often confused with the umbrella term.  While it has dominated CBT provision, studies show it is no more effective than other therapies within the CBT school of psychology.

Cognitive Behaviour Therapies are a structured, goal-oriented form of therapy focusing on the connection between thoughts, feelings, and behaviours. Unlike counselling, CBT is more guided and involves working on specific problems to change unhelpful thought patterns and behaviours.

Cognitive Therapy is based on the principle that our thoughts influence our feelings and behaviours. By identifying and challenging negative or irrational thoughts, CBT helps individuals develop healthier thinking patterns, which can lead to more positive emotions and actions. Cognitive Therapy is commonly used to treat conditions like anxiety, depression, phobias, and obsessive-compulsive disorder (OCD), among others.

Key Features of CBT:

• Structured Approach: Sessions are typically planned with specific goals in mind.
• Problem-Focused: Targets specific issues such as anxiety, depression, or behavioural problems.
• Short-Term: Usually involves a limited number of sessions (typically 6-20).
• Skills-Based: Teaches practical skills for managing symptoms and preventing relapse.

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Comparing Counselling and CBT: Which is Right for You?

Both counselling and CBT can be incredibly beneficial, but they serve different purposes and suit various needs.

1. Approach:

   – Counselling is more exploratory and flexible, ideal for individuals who need a supportive environment to talk through various issues without a specific focus on changing behaviours.

   – Conversely, CBT is more structured and goal-oriented, making it a good choice for those who want to tackle specific issues with practical strategies.

2. Duration:

   – Counselling can be open-ended and continue as long as you find it helpful.

   – CBT is typically time-limited, with a clear endpoint that is often defined at the beginning of therapy.

3. Focus:

   – Counselling focuses on understanding and expressing feelings, exploring relationships, and gaining insight into past experiences.

   – CBT focuses on changing negative thought patterns and behaviours, providing tools to manage specific psychological problems.

4. Techniques:

   – Counselling uses active listening, empathy, and reflective questioning techniques.

   – CBT employs techniques like cognitive restructuring, acceptance, exposure therapy, and behavioural change methods such as experiments.

When to Choose Counselling

Counselling may be the right choice if you are dealing with general life stresses or relationship issues or need a safe space to explore your feelings. It’s also suitable if you’re looking for a therapeutic relationship that can evolve without a specific end goal.

When to Choose CBT

CBT is often the preferred approach for those dealing with specific mental health conditions like anxiety, depression, PTSD, or OCD. If you want a therapy that is more structured and focuses on tangible outcomes, CBT may be the better option.

In Summary

Understanding the difference between counselling and CBT is crucial in choosing the right therapy for your needs. While counselling offers a more open-ended exploration of emotions and experiences, CBT provides a structured, goal-oriented approach to overcoming specific challenges. Both are valuable mental health tools, and the right choice depends on your needs and preferences.

If you’re still unsure which therapy is right for you, consider speaking with a mental health professional who can guide you toward the best option based on your unique circumstances. Remember, seeking help is a positive first step towards better mental health.

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What is Relational Frame Theory (RFT)?

Relational Frame Theory (RFT) is an account of how language behaves through the perspective of behavioural analysis. It describes some post-Skinnerian concepts and processes that explain how humans can think symbolically.

I believe it is beneficial for the ACT practitioner to spend time reading, discussing and reflecting on RFT. The more you understand it, the deeper and more precise you can go with your interventions.

Let me give you a quick example.

Can Rule-Governed Behaviour generalise?

Pliance is a form of rule-governed behaviour. It’s a word taken from “compliance”, describing how people follow the rules learned from instruction. For example, a child may put their plate in the dishwasher after dinner because they’ve been repeatedly told to do so by a parent.

Skinner’s work around operant responding (learning by consequences) could explain why this happens. For example, if the child has gotten into trouble before for leaving their plate on the table, they learn that putting it in the dishwasher does not lead to that outcome. The process of reinforcement/punishment can explain it.

Naturally, pliance can generalise to other situations. For example, putting your shoes away or tidying your room. The child can predict they’ll get into trouble if they leave their things lying around, even when they’ve not encountered a direct consequence.

This generalising action cannot be explained by operant responding because it is not directly learned. It can be explained by RFT, which tells us that language creates relations that form networks based on, among other ways, similarity. Therefore, you scientifically understand how this works, which can support your client’s work.

How to bring RFT into the therapy room

For example, imagine you’re working with a client who engages in perfectionistic patterns, which lead to exhaustion and feeling overwhelmed. They share a rule that says, “I must check my work for mistakes to ensure it’s right”.

On further investigation, you discover that this rule appears in many areas, including relationships and home life. For example, they seek to be the perfect partner and friend. And their home is always immaculate.

You also discover that this person learned long ago that “I can get into trouble when I make mistakes.” Their parents would often tell them off, leaving them ashamed. Subsequently, and repeatedly over the years, the client’s rule-following has been generalised to their work and other relationships.

When you invite them to be less perfect, they kick back, saying, “But people might be angry with me”. This opens up an opportunity to ask about their experiences at work, in relationships and at home. For example, you might ask, “Has anyone been angry with you recently because you weren’t perfect?”

When pliance generalises, your learning history governs your behaviour. Rather than recognising how people can respond differently, you treat people equally. Understanding the process of pliance allows you to help your client distinguish between what your mind predicts and what your experience has shown you.

If your client has never taken the risk of being less perfect in current contexts, then they do not know what will happen. Instead, their mind has predicted the events based on past experiences with other people.

Clients may not know what they want

People who are overly pliant tend to be disconnected from what they want. They have perhaps learned to be perfectionistic to minimise criticism while never having practised exploring, “What do I want?”. Hence, they are less in tune with their values.

Moreover, pliance prevents you from finding out what will happen. Tracking (another form of rule-governed behaviour) can often be more helpful. For example, you can seek to discover what will happen. In DNA-V terms, you put your advisor aside and engage with your discoverer.

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A Contextual viewpoint about causation in Acceptance and Commitment Therapy (ACT)

RFT knowledge guides us in dropping the word BUT and replacing it with AND.  For example, a client might commonly say, “I want to go on holiday, but I get too anxious when I travel.”  This sets up a conditional perspective and reasoning that anxiety being present acts as a barrier to travel.  

Pragmatically, this is an issue because waiting for anxiety to go before you travel will likely lead to long-term avoidance of a desired action.

By replacing BUT with AND, people practice a new way of relating to their experiences and hopes.  They notice that travelling and having anxiety needn’t be enemies; they can be companions.  One can choose to be an anxious traveller!

The word because is often used in ACT-related literature, e.g. in a paper about Process-Based Therapy, it’s suggested that ACT therapists talk in causal ways to their clients.  For example, by saying, “You feel anxiety because you avoid it.”  Such a statement may be consistent with radical behaviourism, i.e., the stimulus, response and consequence three-term contingency tend to describe this process as having a causal nature.

While consistent with a Skinnerian account, it is less so with a post-Skinnerian viewpoint embedded in contextualism.

The Problem of Causation

Contextualism states that the whole is primary.  In other words, although there are parts to a person’s experience, such as thoughts or feelings, you cannot reliably or consistently suggest that a single relating pattern is a cause for something else.  This is also consistent with an Inter-behavioural viewpoint, which sees function as influenced by multiple events, including setting, learning history, actions, etc.  

In other words, using the term BECAUSE to describe a sequence of events can lead to problems for the ACT therapist.  When we speak in causal ways that indicate a simplistic relationship between one event and another, we fail to consider all the other events contributing to what happens next.

By dropping the word BECAUSE, you can sidestep this issue.  Instead, the author recommends replacing BUT and BECAUSE with AND.  For example, you might say to a client, “One of the things we can see you doing is to avoid anxiety, and what you get is anxiety.  The avoidant action contributes to what you get, and if we slow this down for a moment, I suspect we’d notice several other events and actions happening in this context.”  

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Becoming a more contextual ACT Practitioner

A practitioner who can operate contextually has a better chance of engaging psychological flexibility as a whole unit than a practitioner who tends to think and intervene more mechanistically.  A practitioner more influenced by the latter may subtly reinforce meaning that indicates simple cause and effect.  Doing so can increase the risk of adding coherence to a network that steers a person toward inflexibility. 

For example, a client whose dominant self-view is “I am incapable” may naturally avoid situations that risk feeling anxious.  If we take a Mechanistic viewpoint, then we may think, “Seeing yourself as incapable causes you to avoid anxiety-provoking situations.”  Therefore, once you can be more flexible in your self-related perspective-taking, you may be able to start approaching anxiety-evoking stimuli.  If the client’s learning history indicates significant coherence with the viewpoint “I am incapable”, they will be unlikely to behave in ways inconsistent with that identity.  Together, you and your client expect the one change to work. 

However, one cannot accurately predict what will happen.  You may have different results if you compare this intervention with two clients, each dominated by the “I’m incapable” self-narrative.  For one person, it may lead to multiple changes in the context that allow psychological flexibility to grow.  However, for the other person, very little may change.

A contextual viewpoint does not regard one process as the cause or the cure.  Instead, it takes a curious and experimental stance in which you change one process and see what happens. 

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Based on your observations, you can make additional changes to the same process or other processes within the psychological flexibility model. 

By dropping the word BECAUSE, we can let go of generalised assumptions more easily and see the entirety of human behaviour in context.  It can free you from mentalistic operations, allowing you to sit more firmly in a functional contextual viewpoint.  For the ACT therapist who seeks to stay close to those principles, that can mostly be a good thing.

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Effective OCD Treatment to Break the OCD Cycle

From years of helping OCD sufferers, I know how overwhelming and isolating OCD can feel. The constant, intrusive thoughts and compulsive behaviours can make you feel like a prisoner in your own mind. I’ve gotta say, feeling like you’re all alone in this is common, but trust me, it couldn’t be further from the truth. Hang onto hope because it’s right around the corner with our OCD Treatment program.

You really can reign in those tough-to-handle OCD symptoms. Picture teaming up with helpful therapy sessions and a solid support circle cheering you on every step of the way. It’s not always easy, but it is possible. From what I’ve observed over the years, countless individuals have been right where you are, and they made it happen. Why shouldn’t we expect the same for you?

What Is Obsessive-Compulsive Disorder (OCD)?

Obsessive-compulsive disorder (OCD) is a mental health condition that affects millions worldwide. It’s characterised by obsessive thoughts and compulsive behaviours that can significantly impact daily life.

Signs of OCD

The hallmark of OCD is the presence of obsessions and compulsions. Obsessions are intrusive, unwanted thoughts that cause distress and anxiety. Compulsions are repetitive behaviours or mental acts performed to alleviate the anxiety caused by obsessions. Common OCD signs include:

• Excessive cleaning or handwashing
• Arranging things in a specific order
• Repeatedly checking locks, appliances, or switches
• Reassurance-seeking
• Urges to eliminate uncertainty
• Intrusive thoughts about losing control, such as:
  • Harming oneself or others
  • Going mad
  • Doing things that lead to rejection or imprisonment
• Intrusive thoughts about something terrible happening
• Hoarding

Who Does OCD Affect?

OCD can affect anyone, regardless of age, gender, or background. It may begin in childhood, adolescence, or early adulthood. According to the National Institute of Mental Health, about 1.2% of U.S. adults experience OCD each year.

How Common Is OCD?

OCD is more common than many people realise. The World Health Organization estimates that OCD affects about 1 in 100 people worldwide. That’s over 2 million people in the UK alone who experience some form of obsessive-compulsive disorder.

Cognitive Behavioural Therapy (CBT) for OCD Treatment

Cognitive behavioural therapy (CBT) is a highly effective treatment for OCD. It helps people identify and change unhelpful thought patterns and behaviours that contribute to their effects. A key component of CBT for OCD is exposure and response prevention (ERP). In ERP, individuals are gradually exposed to their fears or triggers while refraining from compulsive behaviours. Over time, this helps decrease anxiety and break the cycle of obsessions and compulsions. For example, someone with contamination fears might start by touching a doorknob and waiting before washing their hands. As they become more comfortable, they progress to more challenging exposures, like using a public restroom without excessive handwashing.

Getting Used to Anxiety Triggers

The goal of exposure therapy is to help people with OCD learn that they can tolerate anxiety without resorting to compulsions. Feeling anxious during exposures is normal, but that distress decreases with practice. I remember how terrified people often are during their first few exposures in therapy. Their hearts raced, and their minds screamed to perform their usual rituals. But with me, the therapist, guiding them and a lot of deep breaths, they made it through. Each time got a little easier as they built confidence in their ability to handle the discomfort.

How to Break the OCD Cycle

CBT teaches people to respond differently to obsessive thoughts. Instead of trying to suppress or neutralise them with compulsions, you learn to accept their presence without acting on them. Some helpful CBT techniques include:

• Identifying and challenging distorted thoughts
• Practicing mindfulness and relaxation skills
• Gradually facing feared situations
• Resisting the urge to perform compulsions

It takes time and effort, but CBT can help you break free from the exhausting cycle of OCD. If you’re considering this treatment, look for a therapist who specialises in ERP and has experience treating OCD.  At Openforwards, we have several CBT therapists who specialise in OCD treatment. 

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Acceptance and Commitment Therapy (ACT) for OCD

Acceptance and commitment therapy (ACT) is another approach that can be helpful for OCD. While CBT focuses on changing thoughts and behaviours, ACT emphasises receiving thoughts without letting them control your actions. ACT is based on the idea that struggling against obsessive thoughts only makes them more distressing and powerful. Instead of challenging or resisting these thoughts, ACT encourages people to observe them with curiosity and detachment. The goal is to develop psychological flexibility – the ability to be present and engaged even when difficult thoughts and feelings arise. Rather than being driven by obsessions, you learn to focus on your values and take actions that align with what matters most to you.

Mindfulness Techniques in ACT

Mindfulness is a core component of ACT. It involves paying attention to the present moment with openness and non-judgment. For people with OCD, mindfulness can help them notice obsessive thoughts without getting caught up in them. Some mindfulness techniques used in ACT include:

• Deep breathing
• Body scans
• Observing thoughts like passing clouds
• Engaging in valued activities despite anxiety

With practice, these skills can help you respond more flexibly to OCD symptoms. You learn that you can have obsessive thoughts and still live a meaningful life.

Accepting Thoughts Without Judgment

A key principle of ACT is cognitive defusion – separating yourself from your thoughts. Instead of buying into obsessions as facts, you learn to view them as mere mental events. For instance, the thought “my hands are contaminated” becomes “I’m having the thought that my hands are contaminated.” This subtle shift creates distance between you and the thought, making it feel less threatening. Defusion techniques can take some getting used to, but they offer a powerful way to coexist with obsessions. By accepting thoughts without judgment, you rob them of their power to dictate your behaviour.

Medication Options for Treating OCD

Psychiatrists often recommend medication for the treatment of OCD, especially when combined with therapy. However, their effectiveness is questionable, and the long-term effects are unknown.  The most commonly prescribed medications for OCD are selective serotonin reuptake inhibitors (SSRIs). SSRIs are so-called antidepressants that are purported to increase levels of serotonin in the brain. However, there is no evidence to support this claim. Serotonin is a chemical messenger that helps regulate mood, anxiety, and obsessive thoughts. Unfortunately, there is a lot of misinformation about these types of medication, including on reputable websites like the NHS.  Medication is an individual choice, and some people report it helps.  If you want to explore that option, you can consult your GP.

Common SSRI Medications

Some of the most commonly prescribed SSRIs for OCD include:

• Fluoxetine (Prozac)
• Paroxetine (Paxil)
• Sertraline (Zoloft)
• Fluvoxamine (Luvox)
• Citalopram (Celexa)
• Escitalopram (Lexapro)

Potential Side Effects

Like all medications, SSRIs can cause side effects. Common ones include:

• Nausea
• Diarrhea
• Dry mouth
• Insomnia
• Headaches
• Sexual dysfunction

Most side effects are mild and temporary, but some can be more serious. If you experience severe or persistent side effects, inform your doctor immediately. They may need to adjust your dose, switch you to a different medication or cease prescribing. It’s also crucial not to stop taking an SSRI abruptly, as this can cause withdrawal symptoms. If you want to discontinue medication, work with your doctor to taper off gradually.

Key Point: 

OCD is a mental health condition marked by unwanted thoughts and repetitive behaviours, but it’s manageable. Cognitive behavioural therapy (CBT), including exposure therapy, helps you face fears without giving in to compulsions. Acceptance and commitment therapy (ACT) teaches accepting thoughts without being ruled by them. Prescribed Drugs like SSRIs may ease distress, making a combo of these treatments highly effective for many.

Tailoring Treatment to Individual Needs

Of course, everyone’s experience of OCD is different. What works for one person may not work for another. That’s why working closely with a mental health professional to tailor your treatment plan is crucial. For some people, CBT alone may be enough to manage symptoms. Others may want prescribed drugs or a different type of therapy.  The key is to be open and honest with your therapist about what’s working and what’s not. Together, you can find the right combination of treatments to help you take control of your OCD.

Coping Strategies and Self-Help for OCD

Dealing with OCD can be overwhelming at times. Trust me, I’ve seen it. But there are things you can do to cope with its effects. When OCD strikes, it’s easy to get caught up in obsessive thoughts and compulsive behaviours. That’s where relaxation techniques come in. Deep breathing, progressive muscle relaxation, and mindfulness meditation can help calm your mind and body. I find that taking just a few minutes each day to practice these techniques can make a big difference. It’s like hitting the reset button on your brain.

Challenging Obsessive Thoughts

OCD often involves understandable yet irrational or exaggerated thoughts, like the idea that if you don’t wash your hands ten times, you’ll pass on catastrophic germs. However, you need to be careful when challenging these thoughts because you can unintentionally make it worse. When an obsessive thought pops up, you may seek to reassure yourself by saying, “I know washing my hands once with soap and water is enough to prevent illness.”  This is a mistake!  In CBT and ACT, you focus on the threatening meanings associated with these intrusions, e.g. something terrible will happen, I’ll be overwhelmed by my feelings or I can’t function with the uncertainty.

It’s not easy, but you can learn to recognise obsessions and the automatic reactions that maintain them with practice.

Building a Support Network

OCD can be isolating, but you don’t have to face it alone. Building a strong support network is crucial for your well-being and mental health. Consider joining a support group for people with OCD. Talking to others who understand what you’re going through can be incredibly validating and helpful. Don’t avoid leaning on loved ones, too. Let them know how they can support you by listening without judgment or helping you stick to your treatment plan.

Getting Professional Help for OCD

If you think you might have OCD, the first step is to reach out for professional help. A mental health professional can provide an accurate assessment and recommend the best treatment options for you. You can contact us to book a consultation, talk to your GP or approach a free mental health provider directly. Many therapists specialise in treating OCD and can provide CBT or ERP. If you’re in the UK, you can also refer yourself directly to an NHS talking therapies service without a referral from your GP. These services offer evidence-based treatments like CBT for a range of mental health conditions, including OCD. Remember, seeking help is a sign of strength, not weakness. With the right treatment and support, it’s possible to manage OCD symptoms and live a full, meaningful life. You don’t have to let OCD control you anymore.

Key Point: 

Tailoring treatment to fit you personally is key, alongside self-help strategies such as relaxation techniques and building a support network. Don’t hesitate to seek professional help; it’s your first step towards taking control back from OCD.

FAQs in Relation to Ocd Treatment

What is the most effective treatment for OCD?

Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT), especially Exposure and Response Prevention (ERP), are the go-to methods.

How can I cure my OCD naturally?

Mindfulness, exercise, and a solid routine are vital skills for improvement. But remember, these don’t replace professional advice.

Does OCD go away?

OCD may take time to treat. However, with proper intervention and a commitment to change, you can significantly reduce its impact on your life.

Can OCD be self-treated?

You can use strategies like mindfulness to cope better. Yet tackling it effectively often needs expert guidance.

Better Days Are Ahead

OCD treatment is a journey, and it looks different for everyone. But whether you choose therapy, medication, or a combination of both, know that relief is possible. It’s totally possible to take on those nagging thoughts, put your compulsions in the backseat, and embrace a life where worry doesn’t call the shots.

Investing in this takes not just your time and dedication but also buckets of patience because you matter that much. You deserve to find freedom from OCD and experience the joy, peace, and fulfilment that comes with it. So don’t give up hope. The road goes on; learn relentlessly and always trust in your own power. Better days are ahead.

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How often do you meet a client who can’t name their values?

Heck, there have been times when I wasn’t sure what I wanted from life.

When the years have felt like a struggle, or you’re so desperate to please others, knowing what you care about can be one of life’s great mysteries.

What do you do when your client is too distressed to know their values?

Many ACT practitioners I’ve spoken to have said that when clients are distressed, they’re not ready to do values work. It can appear that values drives need to be put off to a later date until after you’ve spent time helping them learn to regulate their emotions. Although an understandable evaluation, my experiences tell me otherwise.

Mindfulness exercises like Dropping Anchor and Awareness through the Five Senses often give you a way to turn down the agitation and panic. They teach the client to notice stimuli flexibly, i.e. while having fearful thoughts, shifting your focus to other dimensions of experience will help settle your emotions.

However, when you delay values clarification work, you risk jeopardising their progress. You see, when you focus on awareness and defusion skills without linking them to values, the client is highly likely to use them as additional control strategies.

Values clarification gives the client an alternative purpose; instead of reaching for more control, they consider what they want deep down in their heart.

Jim Lucas

Take the example of Jay. He reports recurring chest pain and fears that he will have a heart attack. When you see him, he presents in an agitated way, desperately wanting your help to make the problem go away. Recognising his panic, you may naturally invite him to start practising mindfulness.

To do so would not be wrong because such a skill has the potential to help. The problem lies with what Jay would use the exercise to achieve. Unless he acknowledges that further control will only worsen his suffering, then he’s highly likely to apply any mindfulness exercise in a controlling way.

What’s on the other side of your distress?

To avoid this trap, it’s essential that you explore what he wants from life, i.e. what’s on the other side of being panic-free? You could ask him:

• If you were to be free of these sensations and fears, what would you do that seems impossible at the moment?
• Is there a time in your past when you were the real you, doing what you wanted without the burden of this distress? What did that ‘Jay’ love about life?
• If you imagine the face of the person you love most, what would they say they miss most about you?

These three example questions demonstrate how you can begin to explore what a person cares about gently. You may notice how I’ve utilised flexible perspective-taking to construct the essential ingredients missing from the person’s life.

Perspective-taking questions allow you to unearth what’s essential. They can be an effective and efficient way of clarifying values. The first of these questions use a conditional relational frame through an “if and then” perception.

The second question utilises a temporal frame (“is there a time in your past”) as well as Self-As-Context (“real you”). In RFT, you can say we’re using the deictic frame because we’re making a distinction between the ‘you-here-now’ and the ‘you-there-then’. By tapping into the past ‘Self’, the client can connect with what’s important.

The third question takes advantage of an interpersonal perspective shift. When your clients have children, they’re often missing out in some way because of how the client has managed their pain. When you invite them to conceive of the cost to a loved one, it can engage a compassionate motivation to do something different that benefits their family and social circle.

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What are the most common values clarification exercises?

You’ve probably heard of these before, but just in case, here are some of the more common methods:

• Values Questionnaires
• Values Sorting Cards
• Gravestone Exercise
• 80th Birthday Party
• Meaningful Memories
• The Sweet spot

Many practitioners have their favourite methods. The purpose of these tools is to help a person reconnect with what they hold precious. Valuing is a behavioural pattern whereby a person observes the choices they want to make.

One can define values as freely chosen verbally constructed dynamic and intrinsically motivated purposes. In other words, you do stuff, and the experience of doing it tells you whether it matters. It’s not a case of doing what other people think you should do, but connecting with how you want to be as a person during your only go at life.

It requires mindful action or awareness of experience, which allows you to track the level of fulfilment and meaning. Different contexts may invite other choices about who and how you want to operate, which is fascinating about knowing your values.

Life is for the taking

Values clarification work needn’t be a long-drawn-out exercise that takes up an entire session. You can gently enquire with curiosity as to what’s missing from your client’s life. Therapy goals can be life goals too, and it helps to expect that many clients will be locked into a ‘control agenda’ when they start therapy. The same is true of coaching contexts, too; resistance to behaviour change works in similar ways. By getting out in front of a person’s experiential avoidance, you can steer them towards something bigger and more ambitious than ‘more control’.

Life is for the taking, and on average, we only have 29,000 days (if we’re lucky) to seize all that it has to offer. In the words of Andy Dufrene from Shawshank Redemption: “get busy living or get busy dying”. Put that on a ‘Choice Point’ and smoke it!

Take care and keep going.

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Have you ever found yourself stuck in a cycle, trying to break free from an unhealthy habit but not knowing where to start? 

Breaking a habit isn’t just about willpower; it’s about understanding the science of how habits form and using that knowledge to your advantage. 

This article dives deep into habitual behaviour, offering insights into why certain actions become second nature and how small changes can lead to big impacts on your daily life.

Habit transformation works when you make minor adjustments and build attentiveness.   This is how habits stick.  Further into this article, we’ll explore ways to tweak your surroundings to simplify the process of ditching old habits and pinpoint when it’s prudent to consult with a specialist. 

By reading this piece, you’re taking a step towards healthier patterns that support both your mental health and overall well-being.

Understanding Habit Formation and Its Impact on Daily Life

Habits form the unseen architecture of our daily lives, influencing who we become over time. Every action you take casts a vote for the type of person you wish to be. It’s this process that underpins habit formation, playing a pivotal role in shaping our identity and determining our long-term success.

The Science Behind Habit Formation

Mastering habits takes more than sheer determination.

It requires a journey through the intricate landscapes of your mind.  Habits start as conscious decisions but gradually transition into automatic responses due to repeated behaviour patterns that create neural pathways in the brain. Research in psychology indicates that these routine actions can profoundly influence health matters, from lessening stress to controlling long-term ailments.

Russell Poldrack, an associate professor at Stanford University Medical School, highlights how bad habits often offer immediate rewards, making them stickier, while good habits promise delayed gratification. Thus, breaking a habit or forming a new one isn’t merely about changing what you do but transforming your underlying identity.

Small Habits, Big Impact

Emphasising minor adjustments instead of diving headfirst into a total lifestyle revamp often leads to more sustainable results. Starting small helps bypass the overwhelming feeling associated with big goals by setting achievable milestones which provide intrinsic motivation along with immediate rewards—key components missing in larger aspirations like quitting smoking or hitting snooze less frequently.

This reasonable progression towards bigger goals illustrates why minor adjustments are so powerful: each tiny victory builds momentum leading up to significant transformations without relying heavily on dwindling reserves of willpower. Moreover, incorporating these minor shifts into daily routines fosters an environment conducive to sustainable growth – casting votes for healthier identities one step at a time.

Recognising how habits form lays the groundwork for impactful life changes, whether swapping out ice cream for fruit or replacing negative self-talk with self-compassion. The key lies not only in identifying what needs change but also in appreciating the profound influence even seemingly inconsequential modifications can have when compounded over time.

Key Point:

Breaking habits isn’t just about actions; it’s about reshaping who you are. Start small for big changes, proving every little step towards a healthier habit matters in crafting your identity.

The Battle Against Bad Habits

Why Bad Habits Stick

Breaking a bad habit often feels like an uphill battle thanks to our brains. When we indulge in activities that give us immediate rewards—be it the sugar rush from hitting the ice cream tub or the dopamine hit from scrolling through social media—our brain’s reward system lights up. This is why habits such as eating too much processed food, watching too much TV, and even smoking and drinking are so hard to shake off. They provide quick satisfaction, something good habits usually don’t offer right away.

But there’s more science at play here than just seeking pleasure. Russell Poldrack, an associate professor of psychology at Stanford University who has extensively studied habitual behaviour and its effects on the brain, points out that breaking these patterns requires not just willpower but understanding how these behaviours become automatic responses over time.

This persistence of unwanted habits isn’t merely about lack of self-control; it reflects a deeply ingrained mechanism within our neural pathways. Recognising this can be empowering because it shows that struggling with a bad habit doesn’t mean you’re weak—it means your brain is doing exactly what it was wired to do: seek out rewards.

Strategies to Overcome Unwanted Behaviours

Liberating oneself from detrimental habits necessitates a shift in strategy, moving beyond mere willpower. Starting small is crucial for success in this arena; trying to overhaul your lifestyle overnight can backfire due to what psychologists call the ‘all-or-nothing mindset’. Instead of vowing never again to touch another cigarette or binge-watch a series into the early hours, start by setting achievable goals like reducing screen time gradually or replacing cigarettes with nicotine gum.

Crafting a plan also means pinpointing what sparks your habits—this crucial step, highlighted in mindfulness exercises aimed at altering routines, involves erecting defences to fend off these triggers. If opening credit cards leads down a rabbit hole of online shopping sprees after dinner every night, then storing those cards away (or even freezing them in blocks of ice) might be necessary steps toward regaining control over spending habits.

Last but not least is leveraging intrinsic motivation over negative self-talk.  The journey may take longer than expected, but remember, every small step taken today casts votes towards becoming someone who has mastered control over their actions tomorrow.

Key Point:

Breaking bad habits isn’t just about willpower; it’s understanding our brain’s reward system and making small, achievable changes. Identify triggers, create barriers against them, and lean on intrinsic motivation for a healthier tomorrow.

Harnessing the Power of Mindfulness in Habit Change

Transforming undesired behaviours into positive ones is a voyage that frequently demands more than mere determination. It’s about diving deep into your mind’s workings and understanding what ticks you off. Engaging in mindfulness transforms the battlefield, making you a strategic observer of your own behaviours and reactions.

Practice Mindfulness to Identify Triggers

Mindfulness lets you become an observer of your own life, pinpointing exactly when and why you’re likely to fall back into old patterns. For instance, if hitting snooze every morning makes it hard for you to get out of bed earlier, through mindfulness, you can start noticing what thoughts or feelings are present right before you hit that button. Maybe it’s dread for the day ahead or simply feeling tired. By identifying these triggers, change starts to feel not just possible but achievable.

One must recognise that true behaviour change is identity change. You aren’t just someone trying to eat less processed food; you’re becoming a person who values health over momentary pleasure.

Maintaining Focus with Mindful Practices

The road towards breaking bad habits like nail biting or excessive screen time isn’t smooth; it’s fraught with potential slip-ups waiting around each corner because, let’s face it, bad habits give us immediate rewards while good ones don’t pay off until much later down the line.

Incorporating mindful practices such as meditation or even simple breathing exercises helps keep your focus on track. Whenever cravings for smoking and drinking creep up or whenever social media beckons with its endless scroll bar promise—taking a few moments to breathe deeply could remind yourself why staying steadfast matters: long-term benefits outweigh temporary satisfaction every single time.

With this approach rooted in self-awareness rather than punishment or guilt (we all know how harshly we can judge ourselves), changing habit dynamics turns from daunting tasks into paths leading towards personal growth.

Here’s a quick guide on getting started with meditation, perfect for those moments when determination wanes, but aspirations still burn bright.

By leaning on mindfulness as both shield and compass during this process of transformational shift – replacing negative effects brought by years, possibly decades-old behaviours begins unfolding naturally, transforming ‘I wish I could’ sentiments into ‘I am doing’ realities step by manageable step.

Key Point:

Practicing mindfulness helps you spot what triggers your bad habits, making change achievable by transforming how you see yourself. It’s about becoming someone who values long-term gains over instant rewards, using mindful techniques to stay focused and turning daunting tasks into steps towards personal growth.

The Role of Environment in Breaking Habits

When it comes to changing habits, your environment plays a starring role. Think about it: if you’re trying to quit smoking but live with a flatmate who smokes indoors, the constant presence of smoke makes resisting that much harder. Optimising your environment removes temptations and slashes the amount of willpower you need to exert.

Optimise Your Environment

To start breaking bad habits like hitting snooze too many times or binge-watching TV shows until late into the night, take a hard look at where these actions unfold. If your alarm clock is right next to your bed, moving it across the room forces you out of bed – effectively reducing the temptation to keep hitting snooze. Similarly, by keeping devices out of reach or even setting parental controls for yourself during certain hours, you can limit screen time without needing superhero levels of self-control.

Tweaking our surroundings ever so slightly can set off a domino effect, resulting in substantial shifts in our behaviour—this idea is backed by studies that illustrate the profound influence minor environmental modifications have on developing or dismantling habits. By avoiding walking paths lined with fast-food outlets or removing unhealthy snacks from home entirely, we naturally gravitate towards healthier choices without feeling like we’re constantly battling our desires.

Avoid Walking Down Temptation Lane

Tweaking our surroundings, fascinatingly, not only wards off the negatives but also propels us towards beneficial habits. For instance, placing fruit bowls in visible areas promotes healthier snacking options over raiding biscuit tins hidden away in cupboards—outlining how simple visibility changes can influence daily decisions markedly.

Fascinatingly, studies have illustrated that people’s surroundings play an outsised role in determining their behaviour patterns, often more so than individual motivation alone suggests. This highlights why tailoring one’s immediate surroundings isn’t merely helpful—it’s essential for anyone serious about making lasting life improvements through habit change. The less effort required because tempting alternatives are out of sight, the easier it becomes to sustain momentum towards better health, productivity, and overall well-being.

Key Point:

Changing habits? Start by tweaking your environment to remove temptations and cut down on the willpower needed. Simple changes, like moving the alarm clock or hiding snacks, can make a big difference.

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The Importance of Seeking Professional Help

When the chips are down, and you find yourself wrestling with bad habits like biting nails, scoffing too much junk food, binge-watching series after series, or indulging a bit too heavily in smoking and drinking, it’s tempting to think you can go it alone. But here’s the thing: breaking habits is a tough business. Tackling habit transformation isn’t merely a battle of will; it necessitates delving into the motivations behind our actions and fundamentally reprogramming our neural pathways for enduring alteration.

Have you ever wondered why consulting with a psychologist or therapist might be beneficial?

Facing up to unhealthy patterns can be daunting without support. This is where seeking professional help comes into play. A mental health professional isn’t just someone who listens; they’re trained to identify underlying issues that might fuel your unwanted habits. They provide strategies tailored specifically for you, which makes all the difference when aligning rewards with present moments—a key factor in habit change, as per recent insights.

A therapist or counsellor also helps tackle those inner critics—the voices telling you ‘you’ll never manage’, ‘just one more won’t hurt’. Professionals guide you towards healthier coping mechanisms by addressing negative self-talk and boosting intrinsic motivation.

Navigating Mental Health Issues Linked To Bad Habits

At times, our most detrimental routines serve as indicators of more profound psychological struggles, like anxiety or despair. Nibbling on nails may seem harmless but could signal stress management problems; similarly, excessive screen time often masks feelings of loneliness or boredom. The NHS highlights how various mental health conditions manifest through seemingly innocuous behaviours, underscoring why exploring your learning history becomes crucial.

In these scenarios especially, reaching out to experts ensures comprehensive care, balancing between tackling both the habit and mental well-being. Professionals employ evidence-based techniques, ensuring progress feels achievable rather than overwhelming.

Making The First Step Towards Change

Taking that first step towards getting help can feel monumental, but remember: acknowledging there’s an issue is half the battle won. Start small by researching local therapists specialising in behavioural changes, or consider online counselling options if face-to-face sessions aren’t feasible right now due to restrictions or personal preference. The British Association for Counselling & Psychotherapy offers resources to connect individuals with qualified practitioners across UK regions—making this initial move less intimidating while setting onto a path towards betterment guided by empathy-driven expertise.

Key Point:

Don’t go it alone when breaking bad habits; seeking a mental health professional can offer tailored strategies and support for lasting change. They tackle the root causes behind your habits, making the journey towards betterment less daunting.

Real-Life Strategies for Breaking Specific Bad Habits

Quitting Nail Biting Through Awareness and Substitution

Nail biting is a common habit that often starts in childhood. The first step to breaking this habit is increasing your self-awareness. Notice when you’re most likely to bite your nails—is it during stressful situations or when you’re bored? Once identified, substitution comes into play. Instead of going for your nails, keep a stress ball or fidget spinner handy. By adopting this strategy, you effectively distract yourself while simultaneously engaging your hands in activity.

A technique that’s helped many involves applying bitter-tasting nail polish designed to deter biting. It’s an immediate reminder if you subconsciously go to bite. Remember, every action towards stopping counts as a vote towards the person who has overcome their nail-biting habit.

Reducing Processed Food Intake by Making Healthier Choices

Eating too much processed food can be tough on both physical and mental health because these foods are often high in sugar and fat while low in nutrients. Start small by introducing more whole foods like fruits, vegetables, and whole grains into your diet. These healthier choices give long-term benefits compared with the immediate gratification processed foods offer.

Making gradual changes allows for a reasonable progression without feeling overwhelmed—an all-or-nothing mindset won’t help here. Cooking at home can also make a big difference since it lets you control what goes into your meals.

Limiting Screen Time to Enhance Productivity and Well-being

In today’s digital age, watching too much TV or spending excessive time on social media can easily become habitual behaviours, negatively affecting our well-being and productivity. To tackle this issue head-on, set specific times of day dedicated solely for screen use outside work requirements; replace bad habits with good ones such as reading or outdoor activities which promote better mental health; place sticky notes around screens reminding yourself why reducing screen time is beneficial—it reinforces intrinsic motivation each time you see them.

Finding engaging offline activities boosts the brain’s reward system differently than passive consumption does through screens—walking outdoors combines exercise with nature exposure, leading towards greater stress reduction among other positive effects.

Key Point:

Spot your triggers and swap bad habits for better ones. Keep a stress ball instead of nail-biting, eat whole foods over processed ones, and set screen time limits to boost well-being and productivity.

FAQs in Relation

to Breaking a Habit

How long does it take to break a habit?

Busting myths here: It can take anywhere from 18 to 254 days. The average? It takes about 66 days for a new behaviour to feel automatic.

What is the fastest way to break a habit?

Avoid triggers and replace bad habits with good ones. Immediate changes demand strong willpower but pay off quicker.

Is it true that it takes 21 days to break a habit?

Nope. That’s an oversimplification. Realistically, breaking habits takes longer—usually around two months of consistent effort.

Change Your Habits in Small Steps

Breaking a habit starts with understanding its roots. We’ve delved into the science, showing how habits form and why small steps are key.

Remember: Start small. Every minor change is a step towards your goal. Being mindful helps you stay on track, spotting what might set you back while keeping your advancements steady.

Optimising your environment cuts reliance on sheer willpower, making the journey smoother. Occasionally, reaching out for expert guidance isn’t just a smart move—it’s absolutely crucial.

Tackling bad habits like nail biting or screen addiction? Awareness, healthier choices, and engaging in offline activities can turn things around.

In essence, Know yourself, make tiny changes, stay mindful and adjust your surroundings to support you. It takes time, but stick with it—the payoff is worth every effort.

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