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Cognitive Behavioural Psychotherapy with Urszula Wozniak

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Cognitive Behavioural Psychotherapy with Urszula Wozniak

Qualified Cognitive Behavioural Psychotherapist working with anxiety, depression PTSD & trauma.

10/11/2025

30/10/2025

💭 Therapeutic Reflection 💭

I’ve been reading an article on family abuse — it’s a real thing! Sometimes we become so used to certain behaviours within our families that they start to feel “normal.” This can come from emotional reasoning — hoping our loved ones will eventually change or that things will get better. Out of love, we often don’t want to imagine the worst in those we care about.

But in doing so, we may unknowingly put ourselves through repeated hurt and enable unhealthy patterns. These behaviours often stem from generational trauma — wounds and coping mechanisms passed down unconsciously from one generation to the next. When left unhealed, they repeat and sometimes intensify, creating cycles of pain and dysfunction that continue unless someone chooses to break them.

Boundaries and self-respect are not acts of rejection; they are acts of self-care. Sometimes, difficult consequences are necessary to protect our wellbeing. There is never an excuse to project anger, insecurity, or unhappiness onto others.

Healing begins when we stop accepting what harms us and start honouring ourselves — and in doing so, we also help heal the generations that came before and those still to come. 💛

29/10/2025

Wow — 10 years!
A decade ago I qualified as a counsellor… and what a journey it’s been since. In that time I’ve gone on to become a CBT & Trauma therapist, worked in prisons, built a busy private practice, now support emergency services, and still volunteer at the place I did my first placement. I also spend two days a week delivering trauma-informed work with parents.

I’ve met so many incredible people along the way — colleagues, clients, teachers, and fellow travellers. It’s been an honour to walk beside each of them through some of the hardest and most transformative chapters of their lives.

And to any clients reading this: celebrate your milestones. Big or small — if you don’t, no one will do it for you. Growth deserves recognition.

Here’s to the work, the people, and the continued healing.

17/10/2025

Emotional immaturity often shows up as a lack of self-awareness, deflection, ignorance, blame, and denial.
These patterns keep us stuck — repeating the same emotional loops and avoiding accountability.

But when we step into the cycle of change, we begin to grow.
Awareness, acceptance, and action break the cycle and open the door to emotional maturity. 🌱

Growth starts when we choose to see ourselves honestly.

11/10/2025

🌿 Just because you have a thought… doesn’t mean it’s true.

Most of our thoughts are simply repeated patterns — ones we’ve carried for years. Over time, they form beliefs that shape the same choices, the same feelings, and ultimately, the same experiences.

This is where psychotherapy can truly help. It’s about moving from mindless thinking to mindful awareness — learning to pause, explore where those thoughts come from, and begin to self-parent the emotions behind them.

Through therapy, you can start to make more mature, compassionate choices and create alternative ways of thinking that actually serve you.

If you’re tired of overthinking the past or constantly predicting “what if” scenarios about the future — maybe it’s time to take the challenge.

💫 Because you matter.

10/10/2025

World Mental Health Day 🌿

Attending to your mental health should be just as normal and open as taking care of your physical health. 💚
We book appointments for our bodies — check-ups, dentist visits, physio sessions — but how often do we check in with our mind?

Your thoughts and feelings deserve the same care and attention. Whether it’s talking to someone you trust, spending time in nature, journaling, meditating, or simply allowing yourself to rest — every small act of self-care matters.

🧠✨ How do you take care of your feelings and thoughts? Let’s share ideas and normalise looking after our mental wellbeing together. 💬

15/09/2025

🧠💭 Mindless Thinking vs. Mindful Thinking 🌱✨
Ever catch yourself replaying the same thoughts over and over, like a broken record? That’s mindless thinking—automatic, reactive, and often fueled by fear or habit. It’s like being on mental autopilot 🚗💨

Now contrast that with mindful thinking—intentional, present, and curious. It's when you notice your thoughts without letting them control you. You pause, reflect, and respond with clarity instead of reacting out of stress or emotion.

👀 Mindless: “I’m not good enough. I always mess up.”
🌿 Mindful: “I’m feeling insecure right now. Where is that coming from?”

One keeps you stuck. The other opens the door to growth.
Choose awareness over autopilot. 🧘‍♀️💡

Which feeds your anxiety? Stress? Low mood??

28/08/2025

🌸🐾 Remembrance Day for Our Beloved Pets 🐾🌸
Today we pause to remember the precious souls who filled our lives with love, joy, and companionship. Though they are no longer by our side, the pawprints they left on our hearts remain forever. 💕
Always missed, always loved, always in our thoughts. 🌈✨
Please drop in the comments your beloved pets that have passed 💔🌈

23/08/2025

Boredom – Friend or Foe?

Many of my clients tell me they can’t cope with boredom. They see it as something negative to escape. But the truth is: boredom is a normal human experience.

How we perceive boredom matters:
• Some see it as unbearable and reach for quick fixes — food, sugar, alcohol, drugs, endless scrolling — all chasing that dopamine hit.
• Others see it as space to potter, reflect, or reset.

From a CBT perspective, boredom isn’t “good” or “bad” — it’s a feeling. What we do with it shapes the outcome.

👉 A small exercise:
Next time boredom shows up, pause and name it: “This is boredom.”
Notice where you feel it in your body.
Instead of escaping it immediately, try sitting with it for 2–3 minutes. Ask yourself: “What do I actually need right now?”

This shift from reacting to responding can reduce unhelpful coping and open up healthier choices.

The question isn’t whether we’ll get bored (we all will!) — it’s how we relate to it. Is it something to run from, or something that might even help us pause, reset, or create?

👉 How do you experience boredom? Is it uncomfortable… or is it an invitation?

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Manchester

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+447707790491

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