mental health counseling

Welcome to my blog on counseling and mental health. This blog covers Cognitive Behavioural Therapy, Psychology and couple counseling. Life is tough and Cognitive Behavioural Therapy helps you to problem-solve and be more effective in your life. Being able to speak to someone who is objective is hugely helpful. I’m a qualified counselor and I’m trained to spot unhelpful thoughts and behaviors. Once the problem has been identified, CBT provides many strategies and interventions to help.

Cognitive behavioural therapy (CBT)

Cognitive Behavioural Therapy helps you reduce anxiety and depression (as well as other mental health disorders). Mental health therapy examines your thoughts, the emotions that appear as a result of those thoughts and your subsequent behaviour. Many of us receive incorrect ‘programming’ from childhood and this leads to automatic negative thoughts. These negative thoughts create a distorted view of the world.

We forget that our thoughts aren’t facts and we never perceive reality directly. We all engage in unhelpful thinking that has no bearing on reality. Therapy helps you to identify these errors in thinking and dismiss thoughts.

CBT is based on the concept that your thoughts, feelings, physical sensations and actions are interconnected, and that negative thoughts and feelings can trap you in a vicious cycle.

CBT aims to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts.

You’re shown how to change these negative patterns to improve the way you feel.

Unlike some other talking treatments, CBT deals with your current problems, rather than focusing on issues from your past.

It looks for practical ways to improve your state of mind on a daily basis.


CBT is based on several core principles, including:

  1. Psychological problems are based, in part, on faulty or unhelpful ways of thinking.
  2. Psychological problems are based, in part, on learned patterns of unhelpful behavior.
  3. People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.

CBT treatment usually involves efforts to change thinking patterns. These strategies might include:

  • Learning to recognize one’s distortions in thinking that are creating problems, and then to reevaluate them in light of reality.
  • Gaining a better understanding of the behavior and motivation of others.
  • Using problem-solving skills to cope with difficult situations.
  • Learning to develop a greater sense of confidence in one’s own abilities.

CBT treatment also usually involves efforts to change behavioral patterns. These strategies might include:

  • Facing one’s fears instead of avoiding them.
  • Using role playing to prepare for potentially problematic interactions with others.
  • Learning to calm one’s mind and relax one’s body.

Not all CBT therapy/online therapy will use all of these strategies. Rather, the psychotherapist and patient/client work together, in a collaborative fashion, to develop an understanding of the problem and to develop a treatment strategy during counseling sessions.

CBT places an emphasis on helping individuals learn to be their own therapists. Through exercises in the session as well as “homework” exercises outside of sessions, patients/clients are helped to develop coping skills, whereby they can learn to change their own thinking, problematic emotions, and behavior.

CBT therapy/online therapy emphasizes what is going on in the person’s current life, rather than what has led up to their difficulties. A certain amount of information about one’s history is needed, but the focus is primarily on moving forward in time to develop more effective ways of coping with life.


Cognitive Behavioural Therapy is a mental health treatment based upon psychology and is underpinned by important psychological theories. Cognitive Behavioural Therapy is a proven strategy that helps many people to manage anxiety and depression.

Cognitive behavioral therapy (CBT) is a form of psychological therapy that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness.

Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.

It is important to emphasize that advances in CBT have been made on the basis of both research and clinical practice. Indeed, CBT is an approach for which there is ample scientific evidence that the methods that have been developed actually produce change. In this manner, CBT differs from many other forms of counseling and psychological treatment.

Couples Counseling/Couples Therapy

Cognitive Behavioural Therapy/counseling is a useful and effective approach to help improve relationship problems.


  1. Lack of sex
  2. Poor communication
  3. Affairs/infidelity
  4. Constant arguing and general unhappiness
  5. Growing apart


If you notice any of the following, don’t put your head in the sand. Sit up and take notice – talk to each other and if necessary, see someone for couples counseling.

Lack of sex, where one partner is unhappy with the regularity.

Poor communication. If you have stopped talking about the important stuff (feelings, hopes, dreams) and just go through the motions of work, grocery shopping, school runs …you could be headed for trouble.

There is very little quality time or very little focus on each other. Make time for each other – proper time where you listen and engage with each other (no TV and no mobile phones allowed).

A feeling of resentment – don’t let this fester, it will destroy the love over time. Couples counseling will help you change the unhealthy dynamic.

Contact me for more information on online therapy or face-to-face therapy. My rates are GBP85,00 per hour My email:

Mandy X


Source: APA Div. 12 (Society of Clinical Psychology)