The CBT Works

26/02/2026

“I started doing EMDR about four or five months ago and it’s been life changing. I just absolutely love it.”

Lily Allen spoke openly on the Miss Me? podcast about her experience of EMDR therapy — and how it’s helping her understand patterns around money, self-worth, and deserving.

So often the beliefs we hold about ourselves sit beneath the surface. EMDR can help people process experiences that shaped those beliefs, allowing space for something different.

You can listen to the conversation using either link below - you’ll find the section on at this point 👉 24:17–26:38 if you don’t have time to listen to the full thing:

🔗 https://www.bbc.co.uk/sounds/play/p0mpr72j

If you’d like to know more about EMDR or how it works, feel free to reach out.

Lily Allen is back! She joins Miquita Oliver to answer your questions about success.

11/02/2026

🌊 Why do beaches feel so good for your mental health?

It’s not just the sunshine (although we’ll take that too 😉).

There’s real psychology behind why standing by the sea can calm your nervous system.

✨ The rhythm of the waves gives your brain predictable sensory input - and your body reads predictability as safety.
✨ Nature holds your attention without demanding anything from you - no problem-solving, no pressure.
✨ The sound of the sea, the movement of the water, the feel of sand under your feet - gentle sensory signals that help your system step out of “high alert” mode.

And the good news?

Here in the North East, we’re surrounded by incredible beaches - and they work rain or shine.

You don’t need 20+ degrees.
You don’t need a holiday.
You just need a coat, a pair of shoes… and a few minutes to pause.

There’s something deeply therapeutic about watching and listening to the waves. Sometimes it’s not about “fixing” anything - it’s about creating the conditions that help your nervous system settle.

When was the last time you had a beach moment? 🌊💙

31/01/2026

January can feel long, can’t it?

The grey mornings hit harder.
The dark evenings drag on.
And suddenly all those “new year, new me” promises feel… heavy.

Be healthier.
Move more.
Be more positive.
Do it all. Do it perfectly. Do it now.

But going from 0 to 100 overnight? That’s a lot to ask of yourself.

So here’s a gentle reminder as February peeks around the corner.
Wellness isn’t an all-or-nothing game.

It’s not about perfection.
It’s about progress.
Small steps. Small shifts. Small moments of care that add up over time.

If January didn’t go the way you hoped - that’s okay.
You haven’t failed. You’re human.

Maybe February can be about balance instead of pressure.
Kindness instead of criticism.
Doing one good thing for yourself today - not everything at once.

And that? That counts. 💛

22/01/2026

Mindful Self-Care Moments & Activities...

Here is a list of ideas to get you started - find a jar, write down your favourites and add some of your own and away you go!!

🌊 Slower, restorative care (20–60 minutes)

* Run yourself a warm bath or long shower
* Go for a mindful walk in nature
* On a clear night, wrap up warm and go stargazing
* Take an afternoon nap without guilt
* Spend time stretching or doing gentle yoga
* Read a chapter of a book somewhere cosy
* Put on calming music and lie down with your eyes closed
* Have an early night tonight

🌿 Intentional outdoor moments

* Walk without headphones and notice your surroundings
* Sit somewhere quiet outdoors for 10 minutes
* Watch the sky change at sunset or sunrise
* Feel the ground beneath your feet and breathe deeply
* Visit a green or blue space (park, woods, beach, river)

💛 Emotional & reflective care

* Write down what’s been weighing on you, then close the notebook
* Journal for 10 minutes about how you’re really feeling
* Ask yourself: “What do I need more of right now?”
* Write a kind note to your future self
* Let yourself feel an emotion without fixing it
* Close your eyes and imagine a place where you feel safe and calm. Notice the colours, sounds, and temperature. Stay there for a few minutes.

🌱 CBT-Aligned Reflection Prompts

* What would I say to a friend in this situation?
* What’s one small thing that might help right now?
* Is this a thought or a fact?
* What’s within my control in this moment?
* What does my body need just now?

🎨 Creative & expressive care

* Draw, paint, or doodle with no outcome in mind
* Bake or cook something nourishing
* Play music and sing along
* Start a small creative project just for you
* Make something with your hands

🌱 Nourishment & reset

* Prepare a proper meal and eat it mindfully
* Declutter one small area (drawer, bag, shelf)
* Tidy your space and light a candle afterwards
* Make a plan for tomorrow that includes rest
* Log off social media for the evening

🌬️ Gentle grounding (any time)

* Practice slow breathing for 5 minutes
* Try a short body scan meditation
* Notice five things you can see, four you can feel, three you can hear
* Place a hand on your chest and breathe

This would also make a really lovely idea to do as a family for those more tense and stressful moments.

With love
Shona x

06/01/2026

❄️ Snow days, slower days - the view from my office today! ❄️

Like many of you up this way, we’re experiencing significant snow and adverse weather here just now. Roads are difficult, schools are closed, services are disrupted, and many people are understandably staying indoors to keep safe.

For this week, all appointments at The CBT Works will take place online.

While these conditions bring real challenges - especially for carers, families, and those feeling isolated - they can also offer an unexpected opportunity to slow things down a little after the craziness of Christmas and the festive season!

If you’re spending more time indoors, some gentle ways to support your wellbeing might include:

• Opening a window for 10–15 minutes each day for fresh air
• Gentle stretching, yoga, or breathing exercises
• A comforting (or funny!) film or TV marathon
• Doing some nourishing, simple baking or cooking
• Finally finishing that book or puzzle
• Allowing yourself to rest without guilt

There’s no pressure to be productive - just to be kind to yourself.

Please take extra care if you do need to go out, check in on others where you can, and prioritise warmth and safety above all else.

Stay cosy, stay safe 🤍 and here’s to a peaceful 2026
Shona

26/12/2025

The festive season can be busy, emotional, joyful AND exhausting - sometimes all at once.

Now the big day is over, it’s okay to slow down, take time out and focus on your wellbeing.

Selfcare isn’t selfish.

It can look like asking for help, saying no when you need to, resting, expressing how you feel, or giving yourself permission to step back and recharge.

The CBT Works will be closed until 5th January 2026, allowing time for rest and renewal over the holidays.

Wishing you all a gentle, peaceful, and restorative festive season.

Take care of yourselves and each other 💚

Shona

24/12/2025

Another year, another December - and you’re still here, still trying, still growing.

Today’s reminder:

You deserve softness, rest, joy, space and support.

Give yourself credit for everything you carried quietly.
You made it. Truly.

Happy Christmas Eve everyone. 🎄

23/12/2025

When someone criticises, provokes, or projects:

They’re trying to control the frame of the interaction.
You don’t have to react.

Try this instead:

1. Don’t take the bait
2. Name the emotion (“You sound frustrated”)
3. Redirect to the real issue

This keeps you steady while others escalate.

22/12/2025

When everything feels “too much,” your nervous system is asking for a moment, not a lecture.

Pause before you push.

Step back, breathe, reset.

Your worth isn’t measured by constant coping.

19/12/2025

Your brain is built to notice danger, not progress - so you have to gently redirect it.

Ask yourself:

• What did I get through today?
• What did I learn?
• What didn’t break me?

Small wins count. They build resilience quietly.

18/12/2025

Deep pressure helps calm the nervous system by activating soothing pathways.

Wrap yourself in a duvet or blanket, hold for 20–30 seconds, and breathe slowly.

Your body understands safety cues long before your mind catches up.

17/12/2025

When your mind spirals, your senses can bring you back to the present. Try:🍋 Sour shock – a sharp taste interrupts rumination🧊 Ice cube hold – grounds you quickly🚿 Cold water splash – activates the dive reflex and slows panicSimple. Accessible. Nervous-system friendly.