taking stock of the year

CBT Specialists BrainTrainersUK

Taking Stock Of The Year

Well we won’t forget 2020 will we?  This year has affected everyone and in some way this has increased everyone’s personal understanding of mental health issues such as uncertainty, loneliness, helplessness and disappointment.

As we take stock of what we have learned and what has impacted on us – it might be a good time to reach out and ask for help.  At this time of year with the longer dark days and continued uncertainty – you might be finding your resilience to uncertainty might be lessened.  Depression and Anxiety often affects us with a negative perspective, poor sleep, and a sense of hopelessness.

BrainTrainersUK Free CBT Webinar

We are also offering free webinars in the New year for understanding how you can help yourself feel better from depression, anxiety and general stress symptoms.  Please click on the link below to register for one of these webinars and look forward to gaining some control on how you respond to the things that are out of your control.

In the meantime, some tips for Reducing your stress at Christmas

BrainTrainersUK Free CBT Webinar



BrainTrainersUK Free CBT WebinarAlthough it is seen as a time for enjoying your family , and perhaps  remembering your spiritual values.  Often the lead up to Christmas can be frenetic and filled with negotiating different needs and expectations.  Here are some simple tips for finding a less stressful path through the holiday period:

BraintrainersUK  use CBT strategies which can break down any situation into recognising unhelpful THOUGHTS FEELINGS and BEHAVIOURS

  1. THOUGHTS– Look at what your expectations are for yourself and also for your family or friends. Remind yourself about what you most want from the days ahead.  Understand when you might be getting caught up in expecting a ‘perfect’ Christmas.  Set realistic expectations.  Think about what you would expect from a friend or family member and then apply that to yourself.
  2. FEELINGS– Are you noticing the stress in your body. Are you feeling tense, getting headaches feeling overwhelmed and anxious.  Take a break.  Use mindful breathing to help slow down your breathing and body responses in the here and now.

Mindful breathing – sit in a relaxed position – try not to have arms or legs crossed.  Take a deep breath in through your nose.  Notice how the air moves from the tip of your nose into your airways and into your lungs.  Focus all your attention on the breath.  If your mind wanders gently bring it back to noticing the breath.  And then breathe slowly out focus again purely on the breath.  Repeat 3 times and then notice how you feel.  It’s like pushing a pause button on the events of the day and recharging.

  1. BEHAVIOURS Setting realistic targets for each day is key. Are you expecting too much of yourself.  Ask for help and delegate –  people love to get involved and help – let them!


BrainTrainersUK Free CBT WebinarChristmas is a time when we can over-indulge and it is a part of Christmas – but also be aware of when drinking alcohol and over-eating can be used as a way of avoiding feelings.  Make a plan for how to manage the difficult emotions.  Talk to someone you trust and ask for help to keep to the plan.




Register below for one of our free webinars in January.

Email BraintrainersUK@gmail.com

BrainTrainersUK Free CBT Webinar


https://braintrainersuk.co.uk – info@braintrainersuk.co.uk
Covering London & the South East in Person and UK & Europe via Online Services ( Skype, Whatsapp, Zoom )
Kim and Carrie
+44 (0) 7510 223561 – +44(0) 07549 857216

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