Sapling Cognitive Behavioural Therapy

02/04/2026

When anxiety shows up, even the smallest things can feel overwhelming. 🤍
If today’s one of those days, take it gently, you don’t have to do everything at once.

29/03/2026

These are the parts of anxiety that people don't talk about enough, but understanding them can help you break out of the cycle.

Anxiety doesn’t go away just because you understand it
Knowing why you feel anxious can help you make sense of it, but it doesn’t automatically switch off the physical response. Anxiety lives in your nervous system, not just your thoughts. Real change comes from slowly teaching your body that it’s safe through repeated experiences, not just awareness.

Setbacks are part of the process
Having a bad day or feeling like you’ve gone backwards doesn’t mean you’ve failed. Anxiety recovery isn’t linear. Setbacks are normal and can actually be opportunities to practice new ways of coping.

Avoidance feels like relief, but it keeps anxiety in control
Avoiding something that makes you anxious can feel like instant relief, which makes sense. But over time, this teaches your brain that the situation really is something to fear. The more you avoid, the stronger the anxiety becomes, and the smaller your comfort zone gets.

Reassurance only works temporarily
Getting reassurance can calm you down in the moment, but it doesn’t last. Your brain quickly learns to rely on it, meaning you need more and more of it to feel okay. Long term, this keeps anxiety going rather than helping you build trust in your own ability to cope.

Anxiety can feel real, even when the threat isn’t
Your body reacts before your mind has time to catch up. That racing heart, tight chest, or sense of panic can feel like proof that something is wrong, even when you’re actually safe. Learning this can help you respond with understanding instead of fear.

You won’t always feel ready to face your fears
Waiting until you feel fully ready or confident can keep you stuck for a long time. Progress often starts while you still feel anxious. It’s about taking small, manageable steps despite the fear, not waiting for it to disappear first.

Managing anxiety is ongoing, not a one time fix
Anxiety may flare during stress, change, or exhaustion, even after progress. Over time, you often respond faster, recover sooner, and feel less afraid of the anxiety itself.

You can do everything “right” and still feel anxious
Using all the tools and still feeling anxious can be frustrating, but it doesn’t mean it’s not working. Progress is often happening beneath the surface, even if it doesn’t feel like it in the moment.

Growth can feel uncomfortable at first
Doing the things that help anxiety long-term often feel harder in the short-term. Sitting with discomfort, facing fears, or not seeking reassurance can feel wrong at first — but this is usually where real change begins.

15/03/2026

March is self-harm awareness month.

Self-harm is often a coping strategy for overwhelming emotions.

People may use it to:

release intense feelings
cope with emotional pain
feel something when feeling numb
regain a sense of control
Understanding the function behind the behaviour is an important step toward change

In Cognitive Behavioural Therapy, we look at the cycle:

Thoughts → Feelings → Behaviours

When emotions feel unbearable, self-harm can become a behaviour that temporarily relieves distress.

But the relief is short-term, which keeps the cycle going.

CBT focuses on interrupting the cycle by:

• identifying triggering thoughts

• learning emotion regulation skills

• replacing harmful behaviours with safer coping strategies

• building long-term resilience

Change doesn’t happen overnight, but new coping patterns can be learned.

When urges feel strong, some alternatives people find helpful include:

• holding ice or snapping a hair tie

• intense exercise or a cold shower

• journaling or voice-noting feelings

• grounding exercises

• contacting someone you trust

Different strategies work for different people.

Grounding exercise example:

If you’re feeling overwhelmed, try the 5–4–3–2–1 grounding technique to reconnect with the present moment.

• 5 things you can see around you

• 4 things you can feel (for example the chair you’re sitting on, your clothes, or the floor under your feet)

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This exercise can help slow racing thoughts and bring your focus back to the present.

Struggling with self-harm does not mean you’re weak.

Support is available, and recovery is possible.

Speaking to a therapist trained in Cognitive Behavioural Therapy can help you develop safer ways to cope.

If you or know someone is struggling right now, reaching out can help.

UK resources:

• Samaritans – 116 123

• youngMinds (UK charity)

• NHS mental health services

You deserve support.

24/02/2026

We were so pleased to see Tourette syndrome represented on such a visible platform at last night’s BAFTA Awards. Representation matters, and seeing the realities of living with Tourette’s acknowledged publicly is an important step towards greater understanding and inclusion.

Following the ceremony, there has been significant commentary about John’s vocal tics. We want to gently remind people of something fundamental: tics are involuntary. They are not chosen, rehearsed, or reflective of someone’s beliefs or character. Many individuals with Tourette’s experience words or phrases that they do not mean and may feel deep distress about afterwards.

In some cases, Tourette’s can include coprolalia — the involuntary expression of socially inappropriate or offensive words. This symptom is neurological, not intentional, and individuals may feel significant distress about words they do not mean.

We also recognise that hearing certain words can cause hurt, and we are sorry for the impact this may have had, particularly within the Black community. Holding compassion for those affected and understanding the neurological nature of Tourette’s can coexist.

From a therapeutic perspective, moments like this highlight the emotional weight that often accompanies chronic conditions. Being publicly misunderstood can increase anxiety, shame, and isolation, all of which can have a serious impact on mental health.

If you or someone you know is struggling with the psychological impact of Tourette’s or stigma, support is available. You do not have to manage it alone.

Education and empathy matter. The more we understand, the safer and more inclusive our communities become.

https://www.tourettes-action.org.uk/

23/02/2026

Welcome to our space 🤍 Evidence-based CBT tools, mental health support, and gentle reminders — all in one place.

15/02/2026

February is Eating Disorder Awareness Month.

Eating disorders are complex mental health conditions — and there is more than one type. They don’t always look the same, and they don’t always look obvious.

Here are some of the recognised types:

• Anorexia nervosa – Often involves restrictive eating, an intense fear of weight gain, and struggles around control and self-worth.

• Bulimia nervosa – Often involves cycles of bingeing and purging, alongside feelings of shame and distress.

• Binge eating disorder – Involves recurrent episodes of binge eating, often linked to emotional distress.

• ARFID – Involves avoiding or restricting food due to anxiety, fear, or sensory sensitivity.

• OSFED – Disordered eating patterns that don’t fit one specific diagnosis, but are still serious and valid.

Different diagnoses — but often similar underlying struggles such as anxiety, perfectionism, and rigid thinking.

For anyone who may be struggling — or knows someone who is — we have a specialist in our team who supports disordered eating.
You don’t have to face this alone.

If you need support in the UK:
Beat Eating Disorders: www.beateatingdisorders.org.uk

27/01/2026

Social media comparison isn’t a personal flaw — it’s how the brain works.

CBT helps us slow down unhelpful thoughts and respond with more balance, not blame.

📌 Save or share if this resonates.

13/01/2026

If self-harm is something you’re dealing with — or you’re worried about someone else — you deserve support, not judgment. 💚

Free, confidential support (UK):

Samaritans – 24/7 listening
https://www.samaritans.org
📞 116 123

SHOUT – text support anytime
Text 85258
https://www.giveusashout.org

Mind – mental health information & support
https://www.mind.org.uk

NHS – self-harm support & treatment
https://www.nhs.uk/self-harm

PAPYRUS HOPELINE247 (under 35s)
https://www.papyrus-uk.org
📞 0800 068 4141

NSPCC – children & young people
https://www.nspcc.org.uk/advice-for-families/self-harm/
📞 0808 800 5000

Youngminds- support for children and young people
https://www.youngminds.org.uk

You don’t need to be in crisis to reach out.
Support is still valid on the days you’re just trying to get through.

If you’re in immediate danger, please contact emergency services.

04/01/2026

Mental Health Content

Hey everyone! We want to hear from you! 💬 What topics related to mental health would you like to see on our page? Whether it’s coping strategies, personal stories, advice, or resources, your input is valuable to us. Let’s spread awareness and support one another!

Drop your suggestions in the comments below! 👇

30/12/2025

Happy new year from saplingcbt🎉

A new year isn’t just about goals, it’s about awareness. These reflections can help you slow down, be more honest with yourself, and move into 2026 with more clarity and compassion.💚

18/12/2025

Please take the time to watch and share this informational video on Tourette syndrome. If you would like to discuss treatment options do get in touch with us saplingcbt@aol.com

This short video aims to give a brief overview of what it means to be diagnosed with Tourette syndrome. Detailing what a diagnosis means, what tics are, wha...

19/10/2025

What an inspiring Tourette’s champion. I often am told that the tics are not the biggest issue, it’s the stigma, the comments from others (including adults) and need to hide the tics that causes the distress. If you need someone please be kind 😊