Interpersonal Phenomenological Analysis used for a Case Study to Investigate Sexuality

via Interpersonal Phenomenological Analysis used for a Case Study to Investigate Sexuality

What are Your Attitudes Towards Those with Dyslexia?

via What are Your Attitudes Towards Those with Dyslexia?

A case study about a gay man who wants to follow his Sri Lankan culture and dedicate his life to a person – a man

via A case study about a gay man who wants to follow his Sri Lankan culture and dedicate his life to a person – a man

Snoozing Your Way to fitness

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Failing to get sufficient sleep seems to be the common-cold of current times; work stresses, worries about our finances – all play a part. “Now approximately 10-15% of us, suffer with our sleep”, says Matt Broadway-Horner a Cognitive Behavioural Therapist from his consultancy firm (www.mattbroadway-horner.com) , and what’s more this problem is more common in women than men. Matt says; “half of these sufferers report symptoms I’d consider severe”

Well-being coach Dan Roberts (www.danroberts.com) says; “Insomnia is increasingly common in our over-stimulated, always-on, stressed-out modern world. But a lack of sleep can profoundly affect your mind function, decision-making and memory – all of which are crucial in fitness performance. A sleep deficit also has a powerful effect on your mood, so can be a key factor in stress, anxiety, depression or just feeling flat and uninspired.” These negative emotions will interfere with the commitment and energy that are required for working-out

How much sleep?

The right amount of sleep varies from person to person, but the average is about seven hours. Dan says that consistency is key too; “there’s no point getting five hours a night on weekdays and catching up with a 10-hour sleepathon at weekends. Your body needs downtime to repair damage caused during the day, while your mind needs night-time inactivity to process the day’s events (which is why we dream)”

Exercise can help you sleep

Dan explains how powerful exercise can be when it comes to easing you into slumber; “taking regular cardio exercise like running, spin classes, cycling or tennis for instance can help you to get a better night’s sleep. So too can calming, meditative exercise like yoga or tai chi

“With Cardio-Vascular exercise you can actually burn off stress and anxiety. CV makes you physically tired, in a good and healthy way. More calming exercise, like Yoga, deactivates your stress response and activates your relaxation response.” If you are struggling with getting to sleep though it’s advisable to not do your workout too close to bedtime as this may make you too warm and too energised to sleep

Sleep your way to better performance

So exercise can help you sleep – but sleep can help your exercise? Personal Trainer, Gavin Walsh
http://www.thebootcamp.co.uk believes that to reach your goals for physical fitness you need to be mentally fit too and that sleep is key, he explains; “Sleep is an often over-looked fitness tool. However, it is highly important, and should not be ignored if you don’t want performance to suffer. You’re more likely to achieve a Personal Best if you’ve had 7 hours + sleep”

If we don’t sleep enough we just won’t be at our peak in terms of health and fitness levels. In fact sleep deprivation studies on mice have demonstrated that if you’re kept awake long enough, in time your immune system and overall well-being simply breaks down

If we don’t sleep enough we just won’t be at our peak in terms of health and fitness levels. In fact sleep deprivation studies on mice have demonstrated that if you’re kept awake long enough, in time your immune system and overall well- being simply breaks down

“Lots of studies show lack of sleep can lead to impaired reaction times and decreased endurance”, says Fitness expert Nick Critchley. He believes that performance suffers when sleep is lost; “sleep-time is when we replenish our neuro- transmitters as well as being a time for repair and regeneration of tissues used during intense exercise”

Sleep for focus

Gavin says research demonstrates that it can take up to 7-8 hours of sleep for our bodies to process the toxins we accumulate on a daily basis. “These toxins can help reduce focus as they interfere with our mind-set. The toxins include processed foods, alcohol, air pollution and even poor quality water. The accumulation of these toxins and sleep deficit can throw our hormones to play havoc. For example, cortisol, a stress hormone increases with a lack of sleep which can further take-away from our focus on our sport or fitness activity”

Sleep and Diet

Eating the wrong foods, putting on weight or just feeling more sluggish can have a hugely detrimental effect on our ability to exercise. Sleep, or lack thereof, can lead us into negative eating patterns, Dan explains; “If you struggle with food cravings or binge eating, one of the key triggers is being over-tired. When we are exhausted our strength is depleted and our willpower is low, so it’s much easier to succumb to cravings – especially for the kinds of sweet, sugary foods we crave during periods of low energy. You may also crave carbohydrates like crisps, pasta or rice or caffeinated drinks because your brain thinks you need quick, easily digested sources of energy. Getting the right amount of sleep will help keep these cravings at bay”

Sleep and Injury Risk

Gavin tell us that not getting enough sleep can increase the risk of getting injured because you won’t be paying enough attention to form; your stride and posture may suffer and this in turn can lead to twists and strains. He says, “If you’ve had a poor night’s sleep, then there is less chance that you’ll be working to your full strength during training. This lack in power and focus will have a damaging effect on how you move and your posture. All of this is crucial when at the gym performing highly demanding technical lifts; your risk of injury will certainly be increased.” Gavin acknowledges that it’s not just down the gym that problems might arise; “when running or taking part in any sport, if you’re feeling tired you’re much more likely to end up with an injury, and this could see you out of action for months”

Well-being CBT therapist Matt Broadway-Horner gives some tips for the perfect night’s sleep..

Do…

• Develop good ‘sleep routine’. So make sure your bedroom is cool, quiet and dark (use a blackout blind if you have to – even a small amount of ambient light interferes with the body’s sleep-controlling mechanisms)

• Switch the TV off an hour before bed and read, listen to soothing music or take a long, hot bath

Good Things Come in Small Packages

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This pocket-sized book is compact, easy to access and written by two experienced clinicians. The main focus is on using evidence based techniques, Cognitive Behavior Therapy and Mindfulness in order to quickly and effectively overcome panic attacks and prevent them recurring in future.

Topics within the small book include:

Surfing the Wave

The Panicky Twin

Coping Imagery

R.A.I.N

Zig Zag

Loving Kindness Meditation

These are just a few but to find out more please go to Amazon and if you like the purchase please enter a review

3rd Wave for Depression

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Rise Above Depression! This practical guide to managing depression with Mindfulness will help you understand your depression, identify solutions to your problems, and maintain your gains and avoid relapse. Managing Depression with Mindfulness is a practical guide to using Mindfulness based CBT to demolish depression by identifying and correcting negative thought patterns, recognising the destructive power of ruminative thinking, confronting problems:

• Helps you understand depression and how it develops

• Shows you how to understand your mind and how it can be your friend and your enemy

• Gives you tried-and-true CBT techniques to combat your depression.

This book integrates ACT, 3rd wave BA and Compassion Focused Therapy approaches adding a distinct supportive text for the reader.  To add a review please go to Amazon to place one

Managing Anxiety Using Mindfulness Based Cognitive Therapy

advert copyYour mind is both your enemy and friend! In this practical guide to managing anxiety with third wave therapies will help you understand your anxiety, identify solutions to your problems, and maintain your gains and avoid relapse. Managing Anxiety with third wave therapies is a practical guide to using approaches like Mindfulness based CBT, ACT and Compassion Focused Therapy to demolish anxiety by identifying and correcting negative thought patterns, recognising the destructive power of ruminative thinking, confronting problems

• Helps you understand anxiety and how it develops

• Shows you how to understand your mind and how it can be your friend and your enemy

• Gives you tried-and-true techniques to combat your anxiety

Available to purchase and review on Amazon 

Exercises that accompany the book are available on SoundCloud

 

Rise Above Depression with CBT

49329 - Depression with CBT flyer_Proof 2-1 copyCognitive Behavioural Therapy (CBT) is a hugely popular self–help technique, which teaches you to break free from destructive or negative behaviours and make positive changes to both your thoughts and your actions. This practical guide to managing depression with CBT will help you understand your depression, identify solutions to your problems, and maintain your gains and avoid relapse.

Managing Depression with CBT For Dummies is a practical guide to using CBT to demolish depression by identifying and correcting negative thought patterns, recognizing the destructive power of ruminative thinking, confronting problems, and finding positive solutions.

  • Helps you understand depression and how it develops
  • Shows you how to correct negative thought patterns
  • Gives you tried–and–true CBT techniques to combat your depression

If you′re struggling with depression, Managing Depression with CBT For Dummies gives you the tools you need to break down the barriers that prevent happiness from taking hold, and allowing you to build a positive future.

Authors: Brian Thomson & Matt Broadway-Horner

Interview for the Guardian

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1. Why did you want to go back to Uni? “My career life conspired in such a way that all my jobs were therapy related. And in 2003 I was working in a therapeutic community and so it made sense to do a course that would accredit me as a psychotherapist”
2. Why did you chose Goldsmiths? Was is part time or full time? “I initially got accepted into the Institute of Psychiatry MSc CBT to start in the autumn 2003 but the director of the course went off work suddenly because of sickness and so the course did not run in 2003.  Now I had secured funding for the course and so the funding would be withdrawn if I could not find an alternative place.   In a knee jerk response I quickly contacted Goldsmiths and fortunately I got accepted there for a full time MSc.”
3. What’s difficult about going to study later in life?  (commitments? expenses?  other work? etc btw how old where you in 2003?) It was difficult to manage a full time job as well as a full time course.  The option for part time study was not available but the requirement was one full day per week of teaching and supervision plus one clinical morning for seeing patients.  As I worked as the Deputy head / Acting Head of the service it made my week rather tight but then that did keep me focused on getting the assignments done on time.
4. Was anything easier second time round? (motivation? having more life experience? etc) Due to work commitments and time constraints with responsibilities, I did not waste time as I had no choice but to get the work done.  I think this is good for me as the opposite could have been true – have more time but fill it with nothing, not getting the work done
5. Has it benefitted you? (include how you now a lecturer at Goldsmiths) Yes greatly as I have worked as a Cognitive Behaviour Psychotherapist since then in both the NHS and private sectors.  I also work as a consultant for many large organisations. And yes I am now returning to Goldsmith college, University of London as a researcher and scholar!
6. How could others best prepare if they want to do postgrad course?  (general advice and tips) Passion is key – You have to have the drive to get the work done even when the week is bad.  Ring fence study time and not use the only day.  Stating to yourself that you will study for 2 hours will be more productive than staying home all day and getting nothing done! And finally get the work life balance – schedule some pleasurable activities into the week so that you can unwind and recharge!
Thank you Gavan

My OCD is a burden, not a bragging point

cropped-12204615by Charlotte Methven.

‘I’m so OCD’ has become a modern mantra, mainly uttered by people wishing to make an excuse for their fastidious behaviour. But this diminishes the overwhelming anxiety associated with genuine obsessive compulsive disorder, as Charlotte Methven, herself a sufferer, explains. For every generation, there is a collective psychosis we rush to em- brace. Just as seeing a ‘shrink’ has become socially ac- ceptable, so too have we come to wear our ‘issues’ proudly on our sleeves. And while during the Sex and the City years we’d giggle over our shopping binges with a slightly guilty ‘I’m a shopaholic’ admission, in today’s anxious times in which pressure to be ‘perfect’ is stronger than ever, many will proclaim, often proudly, ‘I’m so OCD

OCD, for those not familiar with the terminology, stands for obsessive compulsive disorder – an anxiety affliction in which sufferers are plagued by ‘obsessive’ thoughts. The obsessions are usually to do with tidiness, hygiene or safety, and can only be relieved by ‘compulsive’ be- haviours, namely manic organising, cleaning and bathing; excessively checking things (such as the front door being locked or oven switched off), and carrying out bizarre rituals (I have a friend who has to kiss every- one hello or goodbye exactly three times). And if it’s possible for a disorder to be ‘in fashion’, OCD is on trend right now with celebrity sufferers including Lena Dunham (and her alter ego Hannah in TV series Girls), Charlize Theron and Julianne Moore. David Beckham lines up drinks cans in his fridgein neat rows

‘It’s not clear if cases are rising, or if they were just un- der-reported before,’ says Ashley Fulwood, chief execu- tive of OCD-UK, a national charity that helps the one million Brits who suffer with the disorder. The increas- ingly high profile of the affliction is definitely making more people come forward, which is a good and a bad thing. ‘It’s great that people are more aware, but it is not particularly helpful that everyone now thinks they are like Monica from Friends, and that they have OCD,’ he says, adding, ‘OCD is about a lot more than just a need to organise the sock drawer or a desire to line up the picture frames in a certain way. True OCD can be a se- verely debilitating condition’

The World Health Organisation has ranked it as one of the top ten most disabling illnesses in terms of its im- pact on quality of life. One case in point – that this is more than just an amusing little tic – is Heather from the Channel 4 series The Undateables who suffers so badly, specifically from a fear of contamination, that she can’t let anyone into her flat or even hug her own mother. But even in less severe cases, OCD can be very damaging. I am by no means at the acute end of the spectrum but when I had my first child – and was a nervous wreck – I was advised by a health visitor that I showed signs of having it mildly. Nine years on, things are better, but I still feel its impact – and it’s more of a burden than a bragging point

On the face of it, I am a high-functioning, working single mother of two. But scratch the surface and things aren’t always so sane. I don’t go anywhere without hand sani- tiser; I largely avoid riding the tube because of germs; sometimes I’ll get up several times in the night to en- sure I remembered to blow out the candles; I have to sleep on the left-hand side of the bed; entertaining at home is challenging for me because I can’t bear the kitchen being messy;  and I dread my children playing with Lego as I hate it when all the tiny bits end up under the sofa and I don’t know which box to sort them into (my hands shake just writing about this)

If I try to resist this behaviour – which, on some level, I know is ridiculous – I find myself in the eye of a tornado of anxiety until I have indulged in whatever crazy ritual is needed to drive away the sense of chaos. This is not, as it might seem, about an excessive concern with tidiness – I actually don’t give two hoots about that. It’s not about the grease splodges on the worktop or the Lego that needs to be put away. It’s about the feeling of being out of control that these phobias trigger, and the manic behaviour needed to dispel the anxiety

Cognitive-behavioural therapist Matt Broadway-Horner, whose clinics have helped many suffering from OCD, stresses that the key differentiating point be- tween someone with OCD and someone who is just a ‘neat freak’ or a ‘very type-A personality’ is ‘whether or not they attach meaning to these compulsions. A true OCD-er doesn’t tidy and organise because they enjoy it. They really feel that something “bad” will happen if they don’t, for ex- ample, check the light sockets every day’

Charlotte at homewith her children.A messy house doesn’t worry her –it’s the feeling of being out of control that triggers her OCD tendencies

According to statistics, 1.2 per cent of the population has OCD. Though, Broadway-Horner says, about two in ten may suffer to some degree. He prefers to look at OCD as a continuum disorder rather than the bio-medical view of you have it or you don’t have it. And even those who are not at the worst end can still find their lives hampered. ‘Looking at this as a continuum, rather than taking an all-or-nothing view, is far better, because it means more people can be helped. The OCD stats are going up: that could be because we live in stressful times or it might be that GPs are getting better at recognis- ing it in people with milder cases’

Functioning OCD can often be hidden or passed off as a quirky tendency to run around clutching a dustbuster, à la Moni- ca; OCD-ers are very adept at making self-deprecating jokes about ‘going mad’. OCD also disproportionately afflicts high-achievers. David Beckham has admitted to a need to line up the drinks cans in his fridge in neat rows; Hillary Clinton says she sometimes washes her hands hundreds of times a day; Tory MP Charles Walker, who spoke of his 30-year struggle in a speech applauded by ministers on both sides of the pulpit in the House of Commons, has to repeat every- thing exactly four times; author JK Rowling based the OCD-riddled central character in her novel The Casual Vacancy on her teenage self, who was constantly ‘making lists’ and ‘triple-checking’ things

According to OCD-UK, 50 per cent of cases are classed as severe, while 25 per cent are con- sidered mild, and the remaining 25 per cent fall somewhere in the middle. The typical age of on- set is late teens or early 20s. ‘Leaving university and starting a job for the first time can be a trigger,’ explains Broadway-Horner, as can a stressful or traumatic life event – perhaps an accident or the death of a loved one. ‘It can start out as someone ritualising or counting in their head to block something painful out’

There are also quite a number of postnatal cases of OCD. One recent study showed that new mothers are five times more likely than the general population to develop the illness, making postnatal OCD more common than postnatal depression. And it’s not hard to see why, with the combination of chaos and vulnerability that a new baby brings

Getting divorced and moving home shook me out of my routine

US-based psychologist Stephen Whiteside, a specialist in anxiety disorders, confirms that hav- ing children can make symptoms worse for OCD sufferers, especially as a big part of the disor- der is a fear of harming others. ‘OCDsymptoms latch on to the things that matter to us most, so parents with OCD may have doubts about their abilities, intrusive thoughts about their child’s safety or a fear of inadvertently hurting their child.’ Such parents will be likely to check and recheck their baby to an excessive degree

Charlize Theron has spoken of the challenges of parenting with OCD since adopting son Jack- son three years ago. And my own tendencies came to the surface when I had children – initially with obsessive fretting over them as newborns (often waking them and causing them to howl just to be sure they were breathing) and, more recently, feeling constantly unsettled by the daily disorder that is part and parcel of family life (again, the Lego)

I am not proud of the fact that I struggle to enjoy fully the opening of presents on Christmas morning, so distracted am I crawling around collecting the stray bits of wrapping paper and packaging strewn about the floor to relieve feelings of panic. One of the best moments of the day for me is when I get to drag

the sacks of festive detritus out to the bins. I accept that I may seem a bit mad, and take solace in the fact that I am not the only one (as evidenced by the ‘likes’ and chorus of ‘I hear yous’ by other mums in response to a post I made about the subject on Facebook). But, happily, there are some mothers, such as actress Julianne Moore, who say that the experience of having chil- dren has helped them to overcome their OCD. ‘I’m still a bit fanatical about lining up furniture… but much more laid-back than I used to be,’ she said. Fulwood stresses that no two cases are the same. ‘You might get two different people with an obsessive fear of contamination, but one will be worrying about being contaminated, while another will worry about contaminating others. It is a highly individual affliction’

I have noticed a slight improvement in mine of late. Last Christmas was the first year I was able to let the children hang the ornaments on the tree themselves without becoming panicked by the lack of symmetry. Living with that wonky tree felt quite liberating. Getting divorced and mov- ing home three years ago shook me out of my routine so fundamentally that I had to relinquish my perfectionist ideals to a degree, which has helped. I still have my moments, though. OCDmadness can rise up as if from nowhere

Key steps to overcoming

1. If you try to manage OCD on your own, you will set yourself up for a fall. Give it an inch and it will take a mile. OCDneeds to be cured by professionals. OCD-UK’s philosophy is to promote recovery, not to help people learn to live with it

2. Cognitive Behavioural Therapy (CBT) has been shown to have helped 75 per cent of those suffering from OCDand is recommended by the NHS. CBT is a talking therapy that focuses on the present, rather than delving into the past, and aims to challenge the thought patterns and behaviour that manifests from such tendencies

3. Knowledge is power when it comes to OCD: the more you understand the disorder the better your chances of overcoming it. Break Free From OCD: Overcoming Obsessive Compulsive Disorder is an excellent book

4. Regular exercise and sleep patterns, alongside a healthy diet, can make a big difference

5. Although OCD is a very individual affliction, you can benefit greatly from connecting with other sufferers through a positive support group

6. Medication can be used alongside CBT in extreme cases. SSRIs (selective serotonin reuptake inhibitors) – also used in the treatment of depression and anxiety – are the most effective

I recently spent a small fortune on an electrician to rip out every single socket cover and light switch in my home (there was nothing wrong with any of them) and replace them with new ones, so that they are all now exactly the same, in identical clear Perspex. Why? I couldn’t tell you. I just had to.

There is a proven genetic element to OCD, with one generation often handing their tendencies on to the next. So, when my nine-year-old daughter Emilia – who, incidentally, when we recently shared a hotel room insisted on sleeping on the left-hand side of the bed –told me that the disorganisation of her bookshelves was making her ‘feel funny’, on one level I relished our joint ef- fort to put the books in order: lining them up neatly with spines facing out- wards, grouped together by author and genre. But, on another level, I knew how important it was to distract her by reading a story, and to reassure her that messy bookshelves really don’t matter. Well, not that much, anyway…

If your wanting treatment and want to find out more here at Broadway-Horner Consultancy then do use the contact form or call Matt 07795416644 using your phone or WhatsApp.  At the consultancy members are recognised by all private medical insurance companies:

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To find out about the head partner please click on link here and you will be directed to his linkedin account