In December 2014I had the privilege of attending the Acceptance and Commitment Therapy (ACT) & Contextual and Behavioural Science (CBS) Conference and Workshops in Dublin.

ACT (spoken as a single word not A. C. T.) is part of the third wave in Cognitive and Behavioural therapy. This is the new generation of CBT therapies.

What came out of this for me other than depth of therapy skills, was how to present this to groups of patients so that more patients can benefit from this without compromising the level of the work that I can do on a one to one basis.

In addition to one on one, I will now be offering small group workshops. Working alongside others who have similar difficulties often help patients to see that they are not alone in their suffering. It creates a “we are all in this together” camaraderie which encourages them to help each other too.

One of the strengths of this therapy model is that it is far reaching in that it can be used for people with anxiety, depression, low self-esteem, stress, burnout, chronic pain, preparation for life changing events like retirement, to mention just a few.

In previous years I only offered this on a one to one basis, but this year, I will complete the initial consultations and assessments on a one to one basis and then if the patient is right for group work I will offer that to them.
I will do the teaching in the group personally.
I am hoping that this will make therapy more accessible to clients and more be helped.

I will continue to do one on one therapy too.

Ingredients

1 onion , chopped
2 sticks celery , sliced
1 carrot , cut into small dice
olive oil
pinch chilli flakes
½ tsp ground cumin
1 x 400g tin chopped tomatoes
400ml vegetable stock
1 x 400g tin black beans , rinsed and drained
150ml pot natural yogurt
small bunch coriander , chopped

Cook the onion, celery and carrot in 1 tbsp olive oil until softened. add the chilli flakes and cumin and cook for a minute. add the tomatoes, stock and beans then simmer for about 30 minutes, until the veg is tender.
Serve with a dollop of yogurt and some chopped coriander on top.

4 eggs
2 heaped teaspoons of Dijon Mustard
1 teaspoon dried mixed herbs
Freshly ground black pepper
1 x 200g (7oz) can chopped tomatoes
Spray of olive oil or any other non stick spray
1 x 200g (7oz) can flageleot or cannellini beans, drained and rinsed if you don’t have beans use tinned fish, or crumble in some cheese.

Whisk eggs in bowl with mustard, herbs and pepper. Stir in the tomatoes.

Heat a small frying pan and spray lightly with olive oil (or non-stick spray)
Pour in egg mixture. Scatter beans over the top and cook until bottom is turning light brown. Place under hot grill for 3-4 minutes until top is set and golden brown.
Serve with a slice of wholemeal or rye bread and some salad. This will serve 2

ANXIETY, STRESS & PROFESSIONAL BURNOUT CLINIC
WHAT TO EXPECT WHEN

Session 1
How does this work?
What to expect and is this the correct clinic for you.
What do you want from attending this clinic and how much are prepared to put into what will be required from you.

What results should you see and when?

Milestone 1. Week 1.

Psychological Assessments as well as an assessment of your current fitness levels, introducing joint mobility routines and basic breathing methods.

Milestone 2. Week 3.

Getting your head around the therapy plan and starting to experience improvements in both mood and movement.

Milestone 3. Week 6.

Beyond Suffering both Psychologically and Physiologically i.e. Both your body and your mind is used to regular training and this is starting to be reflected in your willingness to change. Here we start introducing low intensity strength exercises and stretching you a bit more in terms of psychological change.

Milestone 4. Week 10.

The ability to choose the way your thoughts are reflected in your behaviour, both physiologically and psychologically.
Now you will start to notice the changes physiologically in both posture and strength and psychologically in the way you react to your thoughts.

Milestone 5. Week 12.

Psychologically the real you is starting to emerge. Things are becoming a lot more intense and you are feeling the results in your body.
Progress to more challenging joint mobility routines with intermediate breathing methods and moderate intensity strength exercises, while introducing low intensity cardiovascular work.

Milestone 6. Week 12.

Finding out who you are and where you are psychologically.
Physiologically you will be achieving significant adaptations in body composition and general strength and conditioning.

Milestone 7. Week 18.

Leaving the distorted you behind and learning to enjoy your ‘new shoes’. You start to look for other areas in your life to feel as good as you are starting to taste now for the first time.
Reaping the substantial physical and psychological rewards of performing moderate intensity interval training while developing intermediate breathing methods.

Milestone 8. Week 20.

Discovering the real you and relishing your new abilities. By now you are able to stay in control when under stress through implementation of advanced breathing methods and applying all the cognitive change that you have learnt so far.

Milestone 9. Week 24.

By now you have learnt who you really are, what you really value and are committed to actioning these in your daily life. You will have commenced high intensity interval training and be using advanced breathing methods

Milestone 10. Week 40.
Now you will have developed both short term and long term goals and will actively be making them happen through action. Now for the first time you have the choice to live a vital life every day.