Let's Talk About CBT

How does doing more of what matters help teenagers with low mood and depression? And what can we all learn from this, particularly at the moment? Prof Shirley Reynolds speaks to Dr Lucy Maddox.   Show Notes If you want to know more the following resources might be helpful. Books Shirley has written two books about depression in teenagers, one for teens and one for parents: For parents: Teenage Depression:  CBT Guide for Parents https://www.amazon.co.uk/Teenage-Depression-CBT-Guide-Parents/dp/147211454X For adolescents: Am I Depressed and What Can I Do About It? https://www.amazon.co.uk/Am-Depressed-What-Can-About/dp/1472114531/ref=pd_lpo_14_t_0/260-4076808-4951665?_encoding=UTF8&pd_rd_i=1472114531&pd_rd_r=bd1ea151-b4d3-40bc-99bc-583aa3824613&pd_rd_w=xtKq9&pd_rd_wg=CFBxI&pf_rd_p=7b8e3b03-1439-4489-abd4-4a138cf4eca6&pf_rd_r=MFANFKSAD9RE92R6XS65&psc=1&refRID=MFANFKSAD9RE92R6XS65 Websites BABCP website www.babcp.com Register of BABCP accredited therapists https://www.cbtregisteruk.com/ These resources about child and adolescent mental health might also be useful Young Minds https://youngminds.org.uk/ MindEd https://www.minded.org.uk/ Association for Child and Adolescent Mental Health https://www.acamh.org/ Other resources Shirley is running a course with Future Learn from 1st week in June about adolescent depression – aimed to help parents and professionals understand and help young people who struggle with low mood: https://www.mooc-list.com/course/understanding-depression-and-low-mood-young-people-futurelearn Have you seen the BABCP animation about what CBT is? Only 1 minute long and available here: https://www.youtube.com/watch?v=ZRijYOJp5e0 Photo by Daria Tumanova on Unsplash Podcast episode produced by Dr Lucy Maddox for BABCP    

We're all living through uncertain times at the moment. What does research from CBT tell us about what tends to help people tolerate uncertainty? Dr Lucy Maddox interviews Professor Mark Freeston about what might help.   Show notes For more on BABCP our website is www.babcp.com For Mark's research survey follow this link: https://www.ncl.ac.uk/who-we-are/coronavirus/research/uncertainty/ A preprint of Mark's research paper on coronavirus and uncertainty is available here: https://www.researchgate.net/publication/340653312_Towards_a_model_of_uncertainty_distress_in_the_context_of_Coronavirus_Covid-19 If you feel like you're struggling here are some resources: https://www.nhs.uk/oneyou/every-mind-matters/ https://www.samaritans.org/ https://www.nhs.uk/conditions/stress-anxiety-depression/mental-health-helplines/ https://www.nhs.uk/using-the-nhs/nhs-services/mental-health-services/how-to-access-mental-health-services/ The register of BABCP accredited CBT therapists is here:  https://www.cbtregisteruk.com/ Photo by Katie Mourn on Unsplash Episode edited and produced by Lucy Maddox Music by Gabriel Stebbing  

This is an understandably stressful time and it's normal to feel worried. What can we learn from CBT for health anxiety that might help us with feelings of anxiety during the pandemic? In this short bonus episode, Dr Lucy Maddox interviews Dr Jo Daniels from Bath University, about things we know are likely to help.    Show Notes Read an article by Dr Jo Daniels on how to stop anxiety about coronavirus spiralling out of control here: https://theconversation.com/coronavirus-how-to-stop-the-anxiety-spiralling-out-of-control-133166 Another article about panic here: https://thepsychologist.bps.org.uk/truth-about-panic And this about how it's normal to feel worried:  https://www.ft.com/content/d6c65a50-6395-11ea-abcc-910c5b38d9ed BBC piece on protecting your mental health at this time: https://www.bbc.co.uk/news/health-51873799 BABCP: www.babcp.com Photo by Kelly Sikkema on Unsplash

Imagine being asked to give up the most effective strategy you have for coping with stressful situations... this is often what it can feel like to people trying to give up self-harm.  In this episode, Dr Lucy Maddox talks to Jane, who first used self-harm when she was 14, and Dr Lucy Taylor, who works with young people to try to overcome self-harm.  This episode contains discussion about self-harm and reference to suicide.  Show Notes Books Cutting Down by Lucy Taylor, Mima Simic, & Ulrike Schmidt https://www.amazon.co.uk/Cutting-Down-workbook-treating-self-harm/dp/0415624533 Websites www.cbtregister.uk for a list of BABCP accredited therapists https://youngminds.org.uk/ for resources for parents and children about self harm https://www.minded.org.uk/ for resources on child and adolescent mental health and development www.babcp.com for more CBT resources You can also listen to our podcast on Dialectical Behavioural Therapy, or DBT, for more on a different approach to self harming. 

Striving for achievement has got to be a good thing, right? But what if it starts to get in the way of our happiness? What if the standards we hold ourselves to are unattainable or unrealistic? What if we feel like we'll never measure up?  In this episode, Sam and Professor Roz Shafran speak to Dr Lucy Maddox about CBT for clinical perfectionism - what it is, what it's not, and how it can be useful.  Show Notes For more information here are some resources. Books This is Roz's book on Overcoming Perfectionism https://www.amazon.co.uk/Overcoming-Perfectionism-scientifically-behavioural-techniques/dp/1845297423 Or for a shorter booklet this is also written by Roz and published by the Oxford Cognitive Therapy Centre https://www.octc.co.uk/product/booklets/changing-perfectionism-2 Other Reading This is a short article on clinical perfectionism by Roz and colleagues https://nopanic.org.uk/perfectionism/ For some free ACT resources from Dr Russ Harris check out his website (Sam talked about ACT) https://thehappinesstrap.com/free-resources/ The bullseye worksheet in these resources is the 4 quadrant image that Sam talks about: https://thehappinesstrap.com/upimages/The_Complete_Happiness_Trap_Worksheets.pdf The clinical perfectionism questionnaire  is on p39 of this article - it is 12 items long and gives you an idea of the sorts of problems that clinical perfectionism can exacerbate. If you are worried speak to your GP: https://www.researchgate.net/publication/259530421_The_Clinical_Perfectionism_Questionnaire_Further_evidence_for_two_factors_capturing_perfectionistic_strivings_and_concerns Some worksheets are available here on clinical perfectionism https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Perfectionism Podcasts Check out other podcast episodes on ACT https://letstalkaboutcbt.libsyn.com/lets-talk-about-cbt-act-episode And compassion focused therapy http://letstalkaboutcbt.libsyn.com/lets-talk-about-cbt-compassion-focussed-therapy-episode-0 Websites For BABCP accredited therapists visit www.cbtregister.co.uk For BABCP visit www.babcp.com

How can a talking therapy help with a problem that feels as physical as chronic fatigue syndrome?  Ben Adams talks to Dr Lucy Maddox about overcoming his initial scepticism about CBT and why he's glad he did. Professor Trudie Chalder explains the ideas that cognitive behavioural therapy for chronic fatigue syndrome is based on.    Show notes More information is in the the links and books below. Websites For more about BABCP check out: www.babcp.com To find an accredited therapist: http://cbtregisteruk.com NHS Webpage about treatments for CFS: https://www.nhs.uk/conditions/chronic-fatigue-syndrome-cfs/treatment/ Books Overcoming Chronic Fatigue Syndrome by Mary Burgess and Trudie Chalder  

How do you talk about something in therapy when all you want to do is avoid thinking about it? And why might it help to be able to tackle it?  Nick Gilbert talks to Dr Lucy Maddox about how he sought help for post traumatic stress disorder (PTSD) and his therapist, Dr Jen Wild, explains the theory behind the treatment, and dispels some myths about what it's like.  This show includes reference to suicide.   Show Notes Some more sources of information are listed below. Websites For more about BABCP check out: www.babcp.com To find an accredited therapist: http://cbtregisteruk.com NHS Website about treatments for PTSD are described here: https://www.nhs.uk/conditions/post-traumatic-stress-disorder-ptsd/treatment/ Support for veterans can be found here: https://www.combatstress.org.uk/ Books Overcoming Traumatic Stress by Claudia Herbert Trauma is Really Strange by Steve Haines Jen has a book coming out soon too - watch this space for details.     

What are 'intrusive thoughts' (we all have them) and what has CBT for OCD got to do with a polar bear? People sometimes talk about being "a little bit OCD", but the reality of obsessive compulsive disorder is much more difficult than a tendency to line your pens up or be super tidy.  Ashley Fulwood talks to Dr Lucy Maddox about his journey towards recovery from OCD with the help of CBT, and Professor Paul Salkovkis explains how CBT works.   Show Notes Want to know more?  Websites For more about BABCP check out: babcp.com To find an accredited therapist: http://cbtregisteruk.com Ashley's charity, OCD-UK is here, and there is a lot of useful information on their website: https://www.ocduk.org/ And another OCD charity, OCD Action, is here: https://www.ocdaction.org.uk/ Books Break Free From OCD by Fiona Challacombe, Victoria Bream Oldfield and Paul Salkovskis Overcoming OCD by David Veale and Rob Wilson