Square breathing (also known as box breathing) is a process for controlling your breathing that can help reduce the feeling of anxiety, panic, or that can help you move into a more relaxed state such as at the beginning of meditation. The process is quite simple. The idea is that you breathe in for the count of 4, hold for the count of 4, breathe … Continue reading Square Breathing / Box Breathing
Spotlight Theory is the tendency that we all have to overestimate how much other people notice us or how much we think that they are thinking about us. Although we are indeed the centre of our own worlds, Spotlight Theory explains how some people take that perception even further into a position whereby they believe that everyone else has them central to their own worlds … Continue reading Spotlight Theory
The Bandwagon Effect explains how we have a want and a need to conform with the common or popular thinking at a given time so that we belong to a tribe. Continue reading The Bandwagon Effect
The Halo Effect is a cognitive bias towards positivity based on a preconceived perception of that person or organisation’s standing. If you like them already, you are more likely to like the next thing they do. Continue reading The Halo Effect
Dr Brené Brown came to popular awareness through her TED Talk about the Power of Vulnerability which has been viewed over 51 million times and is even prescribed as homework from counselling sessions. Dr Brown is a research professor at the University of Houston, Texas, USA and a visiting professor in management at the University of Texas at Austin McCombs School of Business. Brené Brown’s … Continue reading Dr Brené Brown
Balance theory is a theory about how our attitudes can change based upon our need to find cognitive balance and consistency – we can change our attitude about something if it is incongruous to our attitude to something else. The theory was put forward by Fritz Heider. Continue reading Balance Theory
The Stockdale Paradox is about the balance of optimism and realism and is based on a conversation between Jim Collins, an author, and James Stockdale, the former vice presidential candidate, naval officer and Vietnam prisoner of war. Jim Collins is the author of a famous book called ‘Good to Great’. In the book, Collins explores what it is that means that some companies make the … Continue reading The Stockdale Paradox
Optimism is an attitude which can be applied to life, to a situation, or to an event or outcome whereby the optimistic attitude means that you think the result will be positive. Continue reading Optimism
Family separation and relationship breakdown can be a traumatic experience for all parties involved, especially the children. If there is parental conflict around the child arrangements then this can exacerbate the conflict resulting in the poor mental health of both the adults and children. Talking therapy after family separation can help. From the child’s perspective, they may internalise feelings or externalise feelings. A downturn in … Continue reading Talking Therapy after Family Separation
Solution-focused Brief Therapy is a mental health theory that helps clients change by co-constructing solutions based on their existing ‘toolkit’ rather than dwelling on problems. Co-created goals are established through a carefully structured questioning process that revolves around ‘the miracle question’ and then extracting and complimenting any movement towards that goal. SFBT was developed by Steve de Shazer (1940-2005), and Insoo Kim Berg (1934-2007) in collaboration with … Continue reading Solution-focused Brief Therapy
