Essential Aspects Of cbt techniques london

Cognitive Behavioural Therapy, or CBT, is an effective psychological treatment for a wide range of psychological and emotional problems. As a psychiatrist in Edinburgh I use CBT techniques extensively. I also see a lot of clients suffering from depression. A prominent feature of their symptom profile is the presence of “Depressive Ruminations”.Learn more at-cbt london.

The term “rumination” relates to a repeated cycle of activity – in the case of cows (“ruminants”), this means chewing the cud! In CBT circles, ruminations are the repeated, seemingly endless, “stuck” ways of thinking seen in certain psychological conditions. It is particularly common in depression.

There can be many “themes” to an individuals ruminations, but the most common is a search for some sort of answer to questions such as “Why am I feeling like this?” or “What could I have done to avoid this?”. Another common theme is one of remorse or regret – “If only I had done (whatever) differently I wouldn’t be in this position now” or “I’ve ruined my life”. Depressive ruminations about the future are also seen – “Everything’s going to go wrong”. Ruminations often incorporate what a CBT therapist would call “Thinking Errors”.

What does it feel like to ruminate? Well, I’m sure we’ve all done it at one time or another! It’s like trying to solve an unsolvable riddle – you just go round and round inside your head, examining the same old “clues”, time and time again. If only you’d done this, or said that, or had this, or not had that. You convince yourself that there’s an answer, and that when you find it then you’ll be fine. But of course there is no “answer”. People can ruminate for hours in severe cases, but up to an hour is more usual.

How do you know when you’re ruminating? Because you’ve stopped doing everything else! You haven’t turned the page of your book for the past 20 minutes, or you’re standing in the kitchen with a dishcloth in your hands, gazing off into space. If someone asks you what you’ve been thinking, you can bet it’s the same old depressive thoughts that you’ve been carrying around for ages.

Is there a problem with ruminating? Well, yes. It differs from other forms of thought such as problem-solving, or reflecting, or remembering, in two ways. Firstly, most people find it rather unpleasant. The same old worries getting churned up again and again are bound to make us feel sad or anxious. Secondly, rumination tends to worsen (or at least maintain) depression – if you focus on how bad you feel and how hopeless (you feel) your situation is, then you will ignore opportunities for change.

CBT theory sees depressive ruminations as a major obstacle to recovery from depression, and as such it is important for clients to learn how to deal with them. There are a range of techniques, but the ones I favor as a CBT therapist in Edinburgh are both simple and effective (and almost common sense!).

If you realise you are ruminating, then now’s the time to do something energetic. It’s hard to ruminate when you’re out on a run, or swimming, or doing press-ups. The pain tends to get in the way! Or, if you’re not the exercise type, try refocusing your attention. Focus (really focus hard!) on some aspect of your surroundings – a picture on the wall, a tree, the cat – and examine it for detail, noting each and every irregularity and shade of colour.


Pro Security-Al About CCTV systems

Do you want to choose a cctv system for the bragging rights, or do you want it to keep you safe? CCTV is considered a pancea for all sorts of crime. There are many articles, lamenting the inefficiency of cctv systems. Yes, 90% of CCTV systems are useless, because they where not chosen, designed or installed properly. This article, How to Choose a CCTV system will highlight the fact that CCTV Security is a job for professionals, and must be designed and installed by professionals to be effective. The Value of Half Measures, when Choosing a CCTV System. Imagine that you suffered from some sort of medical problem which required minor surgery. You just happen to be acquainted with a medical equipment provider. How comfortable would you be buying a scalpel from your friend and performing the operation yourself, based on specific instructions he gives you? I won’t be comfortable with that – because a professional doctor makes a single incision, based upon years of experience, and study – study which covers many narrowly related subjects – which all come together when making that incision. You would be making the incision minus the years of experience and study! Ouch…

Now when you ask How to Choose A CCTV System?, you will get answers from a security provider, and CCTV retailer and some friends. Usually the retailer doesn’t only sell CCTV equipment, they may even be the corner hardware store, with some CCTV on the shelf, or the local mass mart store, selling CCTV equipment along with your groceries, or some popular online destination promoting all sorts of gadgets. Well generally these types of articles are going to try and teach you about CCTV. The knowledge they give is limited to that which the sales guru behind the article has. Generally such advice doesn’t include any security based information, and just assumes that CCTV is the best solution to your problem. It never fails to amaze me — that people will buy a CCTV system, that won’t work! The reason DIY is half price, is because it’s a half measure! Now hopefully you have the point – when faced with the decision of how to choose a CCTV system, get professional assistance.

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What you should do before calling the CCTV company. There is something you should be doing in your home or business before you call the professional though. Not even a professional can give you an effective system if YOU do not know why you want it! I Suggest you do the following. Get hold of the plans for your home or business, or draw a schematic if you don’t have predrawn plans. Divide your home or business into major sectors. eg. Kitchen, garage, sitting room, front yard – you will know what the major areas of concern are for you. Label each sector 1,2,3 or A,B,C – it doesn’t really matter. For each sector write a list of undesirable events that have occurred, or might occur in the area.

For each event describe how visual assistance (that’s what CCTV is) could help you manage, eliminate, or reduce that event and it’s consequences. Once you have compiled this list, you are ready to call the CCTV company, and describe what you actually need. The CCTV stuff, about interlacing and progressive scan, spatial and temporal resolution, lenses, and camera types – leave that up to the CCTV professional – learning 10% of someone elses trade, isn’t going to help you much! Oh, and before I finish the article, I just want to mention that bad equipment will quickly erode the income of a CCTV integrator – if they have to keep going back, to fix it! You can be sure that CCTV integrators are using the equipment that works for them – it may take you a few purchases, at some expense to find a quality product, that works.