BY: morpheus

Addiction Recovery / Anger Management / Anxiety Treatment / Confidence Building / Depression Treatment / Mental Health / Mindfulness

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Acceptance and Commitment Therapy (ACT) — Interview with Therapist Ian Disley & Katya Kroupnik RingMD

Acceptance Behavioural Therapy leverages mindfulness and other techniques to help people deal with depression, anxiety, and communication difficulties — inside and outside of the workplace.

UK-based Ian Disley MAC is a Cognitive Behavioural Coach and ACT Trainer (Acceptance Commitment Therapy), who has used his experience and background of working within a Community Mental Health Team to form his own private practice. This is an excerpt from a recent conversation we had with him, discussing counselling, life coaching, and the successes of ACT in the corporate setting.

Katya: It seems that corporate wellness is becoming a standard offering at many companies. What sort of workplace therapy do you provide for your corporate clients?

Ian: I use my background in working within community mental health to relate common emotional and personal issues that can interfere with workplace performance and in the stresses of everyday life, such as anger issues, depression, anxiety, and communication difficulties.

As a qualified Life Coach specialising with a Cognitive Behavioural approach, at the core of all my work is Acceptance Behavioural Therapy, having gained over 20 years of experience of working with vulnerable clients.  I have spoken nationally on a variety of Mental Health & Wellbeing topics, and work within a strict ethical framework as a long-standing member of the The Association for Coaching.

Q: What topics do you present on and what sorts of businesses have benefited from your counselling and coaching expertise? 

Ian: My primary focus has been to offer practical, “hands on” strategies to boost emotional resilience, self-empowerment, enhancing personal and workplace wellness.

With my insights about the common issues and challenges that people face as a foundation, I have spoken extensively on topics including assertiveness, positive thinking, communication and managing stress effectively.  I have also provided interactive presentations to all types of workplaces, from small businesses, government agencies to charities and community groups.

Katya: You have run your own practice for some time. What does your group focus on?

Ian: My interest in the importance of Workplace Wellness led me to form MindWorks Coaching (Private Health & Wellbeing Practice) where I apply my insights about people and personal issues to the world of work by offering seminars, consultation, Career Coaching and troubleshooting to the workplace.

I am passionate about empowering others to help themselves, living by the motto of “Helping You to Help yourself, to Help Others”.

I have also taught and delivered Personal & Social Development programmes around the country. Including Wellbeing Skills group, Life Skills workshops and courses teaching DBT Skills training (Dialectical Behavioural Therapy), CBT Skills training (Cognitive Behavioural Therapy) and ACT Training (Acceptance Commitment Therapy) providing a Wellbeing Support Group in the community for the last 6 years.

Katya: What is Acceptance Commitment Therapy?

Ian: Acceptance and Commitment Therapy gets its name from one of its core messages: accept what is out of your control, and commit to valued based action that improves and enriches your life.

Katya: What concepts or affirmations are at the core of Acceptance and Commitment Therapy?

Ian: The four key pillars we work through in this type of therapy are: acceptance, choice, commitment, and taking action. Here’s what some of the meditations I take clients through would follow:

>> Accept your reactions

  • Breathe, take slow deep breaths focusing on your breathing
  • Observe what is going on around you: be mindful and present – right now
  • Let the Thoughts come and go.  They are just words, pictures, images, it’s what the mind does it is a thought machine.
  • Connect to your Feelings and Emotions are a normal response, we are only Human. They will pass, like clouds in the sky and the weather changing, just be the sky and watch them float on by.
  • Control what you can and except what you can’t, remember the ‘Serenity Prayer’ be wise to know the difference.

>> Choose and Commit to your valued life direction

  • Consider your values, what is important to you, what are your hearts desires, what do you want to be remember for?
  • When taking any course of action or decision ask, is it workable and what is helpful, its not whether its true or false, right or wrong, but is the action taken ‘Helpful’ and true to your values.

>> Take Action

  • What’s the best thing to do, right now, in line with my chosen Values?
  • What will I be leaving behind as a legacy, what will people say about me on my 80thBirthday or at my funeral.

Katya: Is ACT a new type of therapy? What is the history of this method?

Ian: Derived from Cognitive Behavioural Therapy (DBT) Act is known as one of the “third generation” models in Psychology used as a talking therapy and in group work. ACT uses a contextual approach to challenging people to accept their thoughts and feelings and still commit to change by sticking to their values with committed action steps towards their lifelong goals and purpose.

With many years of evidence based research and Random Controlled Trails it has a 30 year history of helping people from all walks of life, ages and ethnic groups. For those suffering from Anxiety, Anger, Depression, Addiction, Trauma, Chronic illness and in even resolving relationship difficulties.

Katya: What is the difference between CBT and ACT? And why is ACT more effective?

Ian: Although originally derived from CBT (Cognitive Behavioral Therapy) the major difference is rather than trying to change unhelpful and intrusive thoughts and feelings as we do with in CBT, Acceptance Commitment Therapy or Training is about accepting them just as pushing a beach ball in the water it just pops up again, likewise pushing thoughts and feelings, running away from them, hiding from these normal feelings and distracting yourself with addictive habits, these negative thoughts and feelings  will just come back with a vengeance.

Katya: Is Acceptance Commitment Therapy the same inside and outside of the workplace?

Ian: ACT in the corporate world  is known as Acceptance and Commitment Training used in the workplace for continuing Professional Development, Staff Training and within Executive Coaching.

The six core process of ACT are the same, however due to possible stigma of therapy, the terms ‘Training and Coaching’ is more acceptable to the corporate world, the result being the same, individuals and teams living and working with life and work in balance, a more fulfilling and meaningful personal life and career, rich and rewarding as you take action in line with what is important to you in rising aspirations.

Katya: Can you talk about a use case/use cases where ACT is proving to be beneficial?

Ian: We facilitate Health & Wellbeing groups for a wide range of individuals suffering from social anxiety, loneliness, panic attaches and low moods and this has resulted in them forming and maintain new friendships with one another, gaining more confidence, higher self-esteem and learning life skills to manage their mental health condition sometime without the need for medication, resulting in less hospital admissions and GP appointments.

We have had referrals from Medical Centres, Community Mental Health teams, Doctors, Addiction centres and other therapists. We have successfully secured funding from NHS (National Health Service) through the local CCG (Clinical Commissioning Group) and funded for 3 years by the Big Lottery.

ACT is increasingly getting more popular as an alternative to medication and several clients have been able to use their new found skills, strategies and techniques to be able to reduce and be weaned off their medication under the supervision of their GP (General Practitioner, Doctor)

Thank you, Ian, for your time — it was a pleasure speaking to you!

If you would like to learn more about ACT or consult with Ian, you may message him directly through his profile (here). 

BY: morpheus

Acceptance Commitment Therapy / Stress Management / Wellbeing

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Accredited Member of The Stress Management Society

Mindworks are now proud accredited members of The Stress Management Society. Ian and Lesley are Cognitive Behavioural Coaches and ACT Trainers (Acceptance Commitment Therapy), where Ian is using his experience and background of working within a Community Mental Health Team to form a private practice.

As mental health & wellbeing professionals they work within a strict ethical framework as a member of the  plus accredited members of The Stress Managment Society.

They use video conferencing within the Zoom Community, used as a secured telehealth platform for virtual consultations via video or voice call nationally, providing quality and affordable health and wellbeing care online.

(Phone & Skype consultations are also available, in addition to face to face sessions if local)

FREE Initial phone consultations are available to see if we can work together to help you improve your life and understand your daily stresses and struggles that you may inevitably experience from time to time.

They would introduce you to our ground-breaking approach called Acceptance Commitment Therapy (ACT) which has been proven scientifically with years of evidence, showing that it helps people struggling with stress, anxiety, anger, depression and relationship difficulties or, those who just wanting to find a more rich and meaningful life.

BY: morpheus

Acceptance Commitment Therapy / Mindfulness

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ACT and Mindfulness-based Cognitive Therapy

What’s the Difference between Acceptance and Commitment Therapy & Mindfulness-Based Cognitive Therapy?

Acceptance and Commitment Therapy and Mindfulness-Based Cognitive Therapy are both popular approaches used by a variety of mental health professionals to help individuals become more aware of their current circumstances and how they react to these circumstances.

Both can be useful in the treatment of anxiety, depression, OCD, addictions and everyday situations such as improving relationships or athletic performances.


What is acceptance and commitment therapy (ACT)?

Acceptance and Commitment Therapy is a form of behavioural therapy, developed in the late 1980’s, that combines the practice of acceptance with mindfulness strategies. It assumes that by acknowledging and accepting negative thoughts and feelings, we can learn to observe them passively and develop new ways to relate to them. ACT also helps individuals to become more flexible psychologically, gain a better understanding of their personal values and become more connected in the present moment.

Negative thought patterns impact many aspects of daily life, including relationships and careers. ACT uses a range of techniques to reduce the power of these thoughts and feelings, without denying their existence.

ACT involves the use of 6 core skills or thought processes that allow participants to develop greater psychological flexibility. These are not taught in any specific order :

Acceptance – Acknowledging and embracing painful or negative thoughts without trying to change them is an essential skill to master in Acceptance and Commitment Therapy.

Cognitive diffusion – This means changing the way in which negative thoughts and feelings function as well as changing how we relate to them.

For example, seeing the troublesome issue as a shape or colour can help to reduce its significance or perceived value.

Contacting the present moment – Being more aware of the immediate environment and focusing on what is happening right now helps to ensure that your current actions align with our personal values.

The observing self – In ACT therapy, the mind is seen to have two parts or functions. The ‘thinking self’ deals with thoughts, feelings, goals, beliefs and so on. The ‘observing self’ deals with awareness and attention. Actively developing these mindfulness skills can lead to greater levels of acceptance and cognitive diffusion.

Values – Defining the qualities and principals we chose to live by is also a key component of ACT. Understanding our personal values allows us to better understand our current actions, thoughts and feelings.

Committed action – Once we understand our values, we can use them to help shape our goals. In Acceptance and Commitment Therapy, individuals are asked to actively select these goals and commit to specific actions that will lead to achieving them. This helps to generate a greater sense of confidence and control over current circumstances.

What is mindfulness-based cognitive therapy (MBCT)?

MBCT is a combination of Cognitive Behavioural Therapy and Mindfulness Therapy.

CBT is based on the concept that the way we think affects the way we behave. It allows participants to analyse and reflect on their underlying beliefs and thought patterns (often developed during childhood) and then see how these may have influenced current behaviors.

Mindfulness is a technique used by many ancient cultures that teaches people to calmly observe themselves and their surroundings in the present moment and to use this impartial information to develop a greater sense of self-awareness and understanding. Observations include noticing negative reactions to everyday situations, particularly stressful ones, with the aim of reducing or stopping those reactions over time.

During the 1970’s, mindfulness was used by psychologists as a tool to help manage stress, anxiety and chronic pain. It was later also used to help manage depression and other mental health issues. For nearly 50 years it has been intensely researched and its effectiveness has been acknowledged by leading institutions and specialists.

The technique is practiced in many ways (including meditation and physical activities like Tai Chi and Yoga) and helps to increase physical awareness and calm the mind. Mindfulness meditation comes easier to some people than others but, as with many things in life, it simply takes regular practice and a willingness to learn.

Mindfulness-Based Cognitive Therapy uses the best aspects of both these therapies. Also, like Acceptance and Commitment Therapy, it takes the view that the mind has 2 functional modes, the ‘doing’ mode and the ‘being’ mode. In the ‘doing’ mode, the mind focuses on goals — seeing the difference between how things are now and how it would like them to be in the future. On the other hand, the ‘being’ mode simply accepts things as they are. So, unlike CBT, MBCT looks at both cognitive modes and how they combine to influence behaviour.

What is the difference between ACT and MBCT?

Both ACT and MBCT use specific mindfulness exercises to help individuals become more aware of their situation and automatic reactions. Both also encourage acceptance of things as they are, including negative experiences — seeing thoughts as merely verbal events and not actual events. The main difference lies in when and how mindfulness techniques are used.

In MBCT, formal meditation practices are a major focus and are linked to everyday activities. ACT, however, also focuses on the development of other cognitive skills like diffusion and defining values. For those that find MBCT challenging, ACT offers many of the same benefits without having to meditate.

If you are unsure of which approach is best for you, find a therapist that practices both and allow them to let you try both methods. You may even decide to do a combination of both. In the end it is purely a personal choice.

BY: morpheus

Action Planning / Resolutions / Self-improvement / Wellbeing

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New Years Resolutions for Wellbeing

What are your New Years Resolutions for 2018

Mental & Emotional Wellbeing

(Physical, mental, emotional, spiritual)



Physical Wellbeing

Our Coaching clients have used sessions to focus on the following aspects of physical wellbeing, identifying what works for their body, their personality and their  lifestyle.

  • Exercise
  • Nutrition Planning
  • Health Eating
  • Sleeping Patterns


Mental & Emotional Wellbeing

When many people think of wellness they most often think of physical health.  However, an overall sense of balance and fulfilment depends on more than just being physically healthy. Emotional wellness means that you have developed a healthy awareness and acceptance of your emotions.  It means that you can allow yourself to feel your emotions without being completely overtaken by them.

Clients have used their sessions to focus on: 

  • Life Balance 
  • Priority Planning
  • Life Direction
  • Reducing unhealthy habits


Spiritual wellbeing

Looking at your spiritual wellbeing means a willingness to contemplate some of life’s biggest questions, such as the purpose of your life and how to interpret your deepest beliefs and values.  Clients have found it useful to use sessions to explore:

  • Values Elicitation (What Matters Most To them)
  • Life Evaluation (Are they Living in Accordance with their Values)
  • Ponder of their purpose of life. (Predestination, fore-ordination, destiny)


Strong mental health equips us all with the necessary resources for us to thrive both at home and in the workplace. With an estimated one in four adults likely to experience mental health problems at some time in their lives (NHS  2012), it’s important to proactively identify the signs, increase prevention and provide useful strategies to help us all to manage, accept, adapt to the many demands of today’s hectic lifestyle.

Do you need help in getting  your life in order for 2018?

You don’t have to struggle alone…..



BY: morpheus

Post Natal Depression

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Postpartum Depression: New Mums urged to seek help

Over half of mothers who suffer with depression after birth with Postpartum Depression (PPD), also known as Postnatal Depression (PND), do not seek medical help for the condition, according to recent statistics from the UK’s Charity 4 Children. The local health and well-being service is urging those needing help to reach out and ‘Enjoy Your Baby’.

Approximately 58% of new mothers with PND that were surveyed by the charity did not seek the correct medical help, often due to them not understanding the condition or fearing the consequences of reporting the problem. Many felt like sharing their issues with even family and friends would be a “burden” to other people, so they faced the depression alone. It is a problematic situation where new mums urged to seek help.

“Giving birth to our son was the happiest moment of our life. But for months after, my wife was facing a deep depression, stress, and anxiety. It became hard for her to leave the house. We didn’t know what to do. She felt so guilty about bringing this beautiful child into the world and not being able to be filled with joy and enjoy our son.”

— A new father reminisces about the months following the birth of their first son

What is postpartum depression?

PPD is a depressive illness in a woman following soon after she has given birth. Most PND needs to be assessed by a healthcare professional as, if untreated, it may have effects on both mother and baby.

How does postpartum depression differ from the ‘baby blues’?

The term ‘baby blues’ is often used to describe a mild, short period of mild depression which many women experience after giving birth. Women may feel emotional and irrational, burst into tears for no apparent reason, and feel irritable, depressed or anxious during this period. These symptoms are not uncommon and usually only last for a few days. They may be due to sudden hormone and chemical changes which happen in the body after giving birth.

However, up to 10 per cent of new mothers go on to develop full-blown PND, yet many put up with the symptoms without seeking help.  Many mothers do not recognise the condition or realise that there is treatment available.

How long does postpartum depression last?

PPD usually begins two-to-eight weeks after delivery, and the duration of PPD will depend on the severity of the case, and whether the mother seeks help. Sometimes the symptoms of baby blues do not go away or can appear some time after the birth of the baby.

Signs of postnatal depression

Feelings such as tiredness, irritability or poor appetite are normal if you have just had a baby, but usually these are mild and do not stop you living your life. With PPD you may feel increasingly low and despondent and looking after yourself or the baby may become too much.

Some other signs of postnatal depression are:

  • Depression
  • Irritability
  • Fatigue
  • Sleeplessness
  • Loss of appetite
  • Loss of enjoyment
  • Not coping
  • Anxiety

Signs of PPD in new parents that partners, families and friends should look out for include: frequent crying for no reason, difficulty bonding with the baby, withdrawing from contact with others, speaking negatively, neglecting hygiene, and losing sense of time or constant worrying. If you think someone you know may be suffering from PND, encourage them to talk about how they are feeling.

Postpartum depression treatment

PPD must be formally diagnosed by a doctor and a bespoke treatment must be formalized for each mum’s unique case. A course of treatment can including counselling, relaxation and mindfulness techniques, nutritional and fitness plans, and in extreme situations, medication.

To find out more about the causes, symptoms, and treatment of post-natal depression contact Ian Disley of Mindworks Health and Well-being Services and ask about our ‘Enjoy Your Baby’ classes and their Talking Therapy Services. You may contact him directly through his profile here.

BY: morpheus

Mental Health / Volunteering

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Mental Health Volunteering

A supportive environment and colleagues you know you can trust aren’t always guaranteed in a work environment, but they’re always available to volunteers.

There are organisations that offer volunteers support and  space to talk about anything – whether it’s connected with a volunteer’s role or not.  Volunteers are essential to Mind Works.  We run an information centre and a mentoring programme for people experiencing mental health problems, as well as their families, friends and carers.

Volunteers often listen to service users who need to talk about issues they’re currently experiencing, which can include thoughts of suicide, worries about loved ones and fears about long-term mental illness.  This means that for volunteers, support, space and trust are essential.

The volunteers’ roles sound tough, and some of the situations they work with are distressing but with one in four adults suffering from a mental health problem at any one time, many of the issues volunteers deal with are close to home.

A caring atmosphere is just one of the many elements of the role that attracts volunteers.  The sense of teamwork can bring a real reward.  You have to really work as a team: there are no right or wrong answers to the service user’s questions and concerns, volunteers often talk through the issues together and share each other’s ideas.

Building Skills

Developing the life skills required for the role is part of what attracts new volunteers.  For example, volunteers for Mind Works based at the Volunteer Centre provide potential volunteers with one to one mentoring and group Life Skills Training to support those experiencing mental health problems.

We do ask for our volunteers to have prior knowledge and personal experience with mental wellbeing  and they don’t need any professional experience or training, but they do need listening skills  and to be able to project empathy, it’s about connecting with people – being able to be there for them in situations that are difficult and isolating.

Mind Works volunteers are well supported in their roles.  As well as receiving training, each volunteer is assigned a mentor and can speak to paid members of staff and experienced volunteers about any difficult situations they come across during their shifts.

Voluntary Action are currently recruiting volunteers for the Mind Works Programme, a new initiative offering Life Skills Training, mentoring, information and advice, a team of voluntary mentors based at the volunteer centre here in Grimsby.  Aimed particularly at those who want to use volunteering as a pathway to mainstream employment.  Potential volunteers can be of any age and will receive full training.

Breaking down Barriers

Volunteering can also be a way for former service users to build their confidence and fight the stigma that can still be attached to mental health problems.

Many of Mind Works volunteers are former service users, and we believe that their involvement with the organisation is vital, as they have a unique insight into the mental health system.

Giving Voice

There are plenty of other ways of volunteering, depending on your own experience and the way you can commit.  Many organisations offer voluntary placements in their offices, helping with administration, and some – including research projects that need input from volunteers.

If you want to be surrounded by interesting people, I’d definitely suggest working or volunteering within mental health, we come across so many different viewpoints on life and it’s never dull.


BY: morpheus

Spiritual Coaching

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Mental Health and the Lesbian, gay, bisexual and transgender (LGBT) community

I have noticed many changes in equality in the past twenty years working with vulnerable people, which in my humble opinion has meant that society is changing for the better. However even today in our modern and multi-cultural society, many lesbian, gay, bisexual and transgender (LGBT) people experience difficulties that can affect their health and well-being.

It’s hard enough coming out when they are accepting and sharing that they have mental health issues, but when they are adding their struggles issues around their sexual identity I have found people all experience coming out even harder when faced with prejudice and discrimination as part of a minority.

Don’t get me wrong, being LGBT does not in itself lead to mental health issues. However, members of the LGBT community have higher instances of mental health problems.

The National Institute for Mental Health in England (NIMHE) carried out a review into mental health issues in the LGBT community.

They reported what they found.

  • LGB people are at more risk of suicidal behaviour and self-harm than non-LGBT
  • Gay and bisexual men are four times more likely to commit suicide than the rest of the
  • LGB people are 1½ times more likely to develop depression and anxiety compared to the rest of the

Below are some of the issues LGBT people face that can have an impact on their mental health and wellbeing:

Discrimination and bullying

More than half of younger LGB people experience homophobic bullying in Britain’s schools. Nearly half of pupils who experience homophobic bullying have symptoms of depression One in six lesbian, gay or bisexual adults has experienced homophobic hate crime or incident in the last 3 years. In a survey:

  • 52% of the participants had experienced problems with work due to being trans or having a trans history,
  • 19% had experienced discrimination, and
  • 7% had left a job due to harassment or discrimination even though they had no other job to go

Coming out

Coming out for the first time can be exciting and liberating, or very difficult. It could be a combination of the two, a one off or a series of events. If you come out and experience rejection, you may not want to come out again. You may feel that you must hide your true self which in turn affect your mental health and wellbeing and cause stress, learning to addiction, unhelpful thinking patterns and irrational behaviour.

LGBT people often experience homophobia or transphobia. You may turn these feelings inwards. You could develop negative feelings towards your own sexuality or gender identity because of this. This can make it difficult for you to accept your own sexual orientation or gender identity.

So where can someone go for help and support with their mental health & wellbeing. Having a mental health problem is not something only LGBT people experience. However, if you or someone you know might be struggling then it is important to seek help. You don’t have to struggle alone. Here are some suggestions about where to get support:

Specialist LGBT mental health services

In some areas, there are LGBT organisations that provide mental health advice and support. This might be through a counselling service, support groups, mentoring or a helpline. You can find local services by searching online for LGBT organisations in your area.

General mental health services

Going to see your GP is the main way to get support and treatment for mental health issues. You may have had problems accessing healthcare. However, there are steps being taken to improve things. The government brought in the NHS Constitution. This says that we all have the right ‘not to be unlawfully discriminated against in the provision of NHS services.’ This includes sexual orientation and gender reassignment.21 All NHS services must comply with this principle.

Some NHS trusts have published their own LGBT guides for medical professionals. There is a project in Manchester called ‘Pride in Practice’, this is a service that GP surgeries can sign up for. It offers surgeries support to become LGBT friendly and inclusive. The LGBT Foundation run the project with support from the Royal College of General Practitioners. GPs can call the LGBT Foundation helpline and get advice for supporting LGBT patients.

LGBT support services

There are many organisations offering emotional and practical support to the LGBT community. National relationship counselling service Relate offers LGBT relationship counselling through some of its local services. There may be LGBT social groups, sports clubs or activities in your area that you could become involved in. There are services for younger people that can help with advice, support and meeting other LGBT people.

We have worked with clients in our local community, from being single to being married with children, separated and someone who felt they were not gay but believed to be a woman trapped in a man’s body and wanting a sex change. For a free impartial, non-judgmental consultation, don’t struggle alone get in touch with us.

BY: morpheus

Anxiety Treatment / Depression Treatment / Mindfulness / Stress Management

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How to Stop Struggling and Start Living….

Do you feel that you are drowning, sinking, or in a dark deep pit?

Have you heard of ACT? (Acceptance & Commitment Therapy) It is a ground-breaking evidenced based approach, using Mindfulness skills to overcome stress, anxiety anger and depression.

It doesn’t matter whether you are lacking in confidence, low self-esteem, facing a long term chronic illness, stressed or trying to get work life in balance, trying to lose weight or stop an addiction, experiencing difficult relationships, all these life events are normal, but using ACT can help you build a more rich, full filling and meaningful life.  Using ACT, you would learn how to:


  • Reduce stress, worry, cravings and anxiety
  • Rise above your doubts, fears, concerns, loneliness and insecurity
  • Deal with those unhelpful thoughts, painful feelings and emotions more effectively
  • Develop self-acceptance, self-awareness and self-compassion and compassion towards others
  • Let go of self-sabotaging habits, recognise the happiness myths and do what works and is helpful
  • Create a happier life to the full, by keeping to your values and being committed to action.

So, are you ready to stop reacting to life’s events, situations and people around you and ACT on your values and commit to action?

Mindfulness is not about long hours of meditation, it has been said that even the great Zen master can’t stop unhelpful and negative thought coming into the mind. ACT is about accepting that these thoughts are normal, natural and only human. Such as why me? I’m not good enough, I’ve useless. why does this always happen to me, I can’t be bothered doing anything, why does everything go wrong etc. etc.

We can get ‘hooked’ into these thoughts and feelings, fused with them, locked on, believe in them, entangled and act on them. But we don’t have to, they are a normal reaction based on thousands of years of evolution since primitive man. We are conditioned to respond to the ‘fight or flight’ response and even ‘freeze’ in the event of danger and today it’s only perceived danger but our brain still tries to protect us from threats, things that drives us and actions that are not always helpful and workable towards that what we want, a rich more meaningful life.

ACT is accepting even your feelings and emotions as only human, such as feeling anger, sorry, guilt, sadness, worry, anxious, panic and even loneliness.  What do we try to do, push them away, bury them, run from them and even try to change them. But, does that work? Or do they just come back, sometimes with a vengeance, like pushing a beach ball unto the water, it just pops back up. What we do using ACT we accept them, make room for them, sit with them and just let them be, by being mindful of the here and now, in the moment and recognising that they will pass.

Accepting these thoughts and feelings are only normal for us humans is the first step, next is not distract or try to change them, but to commit yourself to action that is in line with your values which are important to you, are your hearts desires and that you stand for, wanting to be remembered for. Towards move that are workable actions and effective in achieving your hearts desires and this will defuse your thoughts and feelings by separating them, distance yourself from them and untangle yourself so as not to be too wrapped up in them resulting in being able to carry on with life and still have the thoughts and feeling in the background without being hooked into them.

Learning cognitive defusion helps you defuse painful and unpleasant thoughts, self-limiting beliefs and self- criticism and have less influence over you. Expanding and making room for your painful thoughts and feeling and allowing them just to be and let them flow through you without being swept away by them, being connected fully in the present instead of dwelling on the past or worrying about the future together is known as Mindfulness. these skills can be taught through ACT (Acceptance Commitment Therapy or Acceptance Commitment Training) as it is known in the corporate world and in Executive Coaching.

BY: morpheus

Anger Management

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Are you strong enough to keep your temper?

It has been said Anger is the response of the powerless child. Losing control is like throwing your teddy out of the pram. Whatever they might show in the movies or the soaps, getting angry gets you know where. Except into trouble, into hospital, out of relationships and out of a job. People who lose their temper all the time eventually loses everything. Don’t let this happen to you, it may be time to hold your hand up and ask for help!

GPs report that they have few options for helping patients who come to them with problem anger.

There are approximately 50 published research studies that have tested some kind of intervention for anger problems with adults and another 40 relating to children or adolescents, and researchers have concluded that successful treatments exist for adults, adolescents and children.

  • Almost a third of people polled (32%) say they have a close friend or family member who has trouble controlling their anger.
    • More than one in ten (12%) say that they have trouble controlling their own anger.
    • More than one in four people (28%) say that they worry about how angry they sometimes feel.
    • One in five of people (20%) say that they have ended a relationship or friendship with someone because of how they behaved when they were angry.
    • 64% either strongly agree or agree that people in general are getting angrier.
    • Fewer than one in seven (13%) of those people who say they have trouble controlling their anger have sought help for their anger problems.
    • 58% of people wouldn’t know where to seek help if they needed help with an anger problem.
    • 84% strongly agree or agree that people should be encouraged to seek help if they have problems with anger.

Those who have sought help were most likely to do so from a health professional (such as a counsellor, therapist, GP or nurse), rather than from friends and family, social workers, employers or voluntary organisations.

Mindworks would introduce you to our ground-breaking approach called Acceptance Commitment Therapy (ACT) which has been proven scientifically with years of evidence that shows that it helps people struggling with stress, anxiety, anger and depression and those who just want to find a rich and more meaningful life to live.

Or book an appointment at:

ACT is relevant to us all it can offer each and every one of us an insight into daily stresses and struggles that we will all inevitably experience from time to time

You are not alone, we specialise in anger management and run courses on it; help is at hand so drop the rope in your tug-of-war with anger and get in touch for a free initial consultation.


BY: morpheus

Anxiety Treatment / Depression Treatment / Unhelpful Thoughts

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How to cope with Intrusive Thoughts

The thoughts and images that you mind comes up with in the form or a story.

Every highly anxious person has to cope with intrusive thoughts. Intrusive thoughts are frightening thoughts about what might happen to you or someone you care about, or what you might do to yourself or another person. They seem to come from outside of your control, and their content feels alien and threatening.

For some people, intrusive thoughts are part and parcel of panic or intense anxiety. In these types of intrusive thoughts, it feels like the thoughts come about as a result of the anxiety, and they function to add more fear to the anxiety you are already experiencing. The intrusive thoughts keep the anxiety going, and maintain the fear-producing spiral.

However, there is another class of intrusive thoughts that I call unwanted intrusive thoughts. These thoughts seem to come from out of nowhere, arrive with a distressing whoosh, and cause a great deal of anxiety. The content of intrusive obsessive thoughts almost always focus on images. People who experience unwanted intrusive thoughts are afraid that they might commit the acts they picture in their mind. They might imagine hurting someone. Intrusive obsessive thoughts can be very explicit, and most people are embarrassed and frightened of them.

There are a number of myths about unwanted intrusive thoughts. The greatest myth is that having thoughts of a violent nature mean that you want to do the things that come into your mind. This is not true. You do not want to do the things that enter your mind when you have intrusive obsessive thoughts. In fact, the opposite is true. People with intrusive obsessive thoughts are gentle and non-violent.

The problem is that unwanted intrusive thoughts feel so darn threatening. That is because anxious thinking takes over, and the thought seems to have a high probability of occurring. And, you might think, even if the probability is fairly low, the consequences of hurting someone, are so enormous and horrendous, that the thought feels threatening and dangerous.

The Big Answer to Getting Rid of Unwanted Intrusive Thoughts:

Here is what I want you to learn. The content of your thought does not count. It is irrelevant. Your thoughts have no effect on what you will do. A thought—even a very scary thought—is not an impulse. You will not act on your unwanted intrusive thoughts. Your problem is not one of impulse control. You have an anxiety disorder. They are as far apart as chalk and cheese.

Do you want a guarantee? You can’t have one. If I said that no one has ever acted on intrusive obsessive thoughts, you might say, “Well, there is always a first time.” We all know that there are certain things in life that have a very small probability of occurring, and it makes sense to live our life as if they won’t occur. For example, there is a tiny probability that a meteorite will fall out of the sky and hit you as you are reading this. I can’t give you a guarantee that it won’t happen, but the odds as so infinitesimally small that it makes sense to ignore the possibility. The same reasoning applies to intrusive obsessive thoughts.

You want such reassurances because you are sensitised to the images. That creates anxious thinking—the altered state of reality that makes thoughts feel like they will really happen. The only way to effectively deal with intrusive obsessive thoughts is by reducing your sensitivity to them.

Remember that the content of your thought is irrelevant and you must apply the paradoxical approach to cope with them. If you try to engage your thoughts in any way—such as reasoning with them, pushing them away, altering your behavior to stay away from threatening situations—all these approaches will only serve to make them stronger and more intrusive. As with other forms of anxiety, your job is to do the opposite.

Steps for coping with Unwanted Intrusive Thoughts

  • Label these thoughts as “intrusive obsessive thoughts.”
  • Remind yourself that these thoughts are automatic and you can safely ignore them.
  • Accept and allow the thoughts into your mind. Do not try to push them away.
  • Breathe diaphragmatically until your anxiety starts to go down.
  • Continue whatever you were doing prior to the intrusive thought.

Try Not To:

  • Engage the thoughts in any way.
  • Push the thoughts out of your mind.
  • Try to figure out what your thoughts “mean.”
  • Convince yourself that you would never do what the thoughts are saying.