Balanced Thoughts CBT

10/02/2026

Chest tightness doesn’t always mean something is wrong. Often it’s a stressed nervous system asking for safety, not answers .
Anxiety lives in the body before it reaches the mind
To let your body know it’s safe, try this right now:
Put one hand on your diaphragm and the other on your chest
Take a slow deep breathe and watch your hand rise up with your tummy, the hand on the chest should stay still.
Slowly exhale and watch your tummy deflate
Do this a few times until your body feels calm again
Nothing needs fixing right now.
Find out more about how cognitive behavioural therapy can reduce anxiety at: www.balancedthoughtscounselling.co.uk

06/01/2026

If your mind gets stuck replaying past conversations, second guessing decisions or worrying about future events, try these three easy steps:
Step 1: Notice what you are thinking: “I’m worrying again “.
Noticing will break the loop

Step 2: Name the emotion
Naming reduces emotional intensity

Step 3: Gently return to the present moment :
What can I see?
What can I hear?
What can I touch?
Returning shifts attention out of threat mode

Save for later
balancedthoughtscounselling.co.uk

14/12/2025

Your mind is trying to process the day’s events by scanning for mistakes. This may be linked to several factors such as a fear of being judged/rejected by others, lack of self worth or even perfectionism.
But here’s the thing: rumination isn’t problem solving instead you get stuck in a negative loop which leads to self criticism, anxiety and low mood.
Next time you find yourself replaying a conversation that has already taken place try this:
Notice the thought, name the feeling then take a long deep breath and come back to the present moment. Your thoughts aren’t facts and you deserve rest
Goodnight
Balancedthoughtscounselling.co.uk
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07/12/2025

03/12/2025

25/09/2025

Many of us have been taught to push down our emotions because they are overwhelming, inconvenient or even “wrong”. But when we avoid our feelings, they don’t disappear- they get louder in other ways. Cognitive Behavioural Therapy can help to recognise and understand emotions and how they link to our thoughts and behaviours to help usfind balance. 💜