• Helping teenagers do more of what matters to them
    May 26 2020

    How does doing more of what matters help teenagers with low mood and depression? And what can we all learn from this, particularly at the moment? Prof Shirley Reynolds speaks to Dr Lucy Maddox.

    Show Notes

    If you want to know more the following resources might be helpful.

    Books

    Shirley has written two books about depression in teenagers, one for teens and one for parents:

    For parents: Teenage Depression: CBT Guide for Parents https://www.amazon.co.uk/Teenage-Depression-CBT-Guide-Parents/dp/147211454X

    For adolescents: Am I Depressed and What Can I Do About It? https://www.amazon.co.uk/Am-Depressed-What-Can-About/dp/1472114531/ref=pd_lpo_14_t_0/260-4076808-4951665?_encoding=UTF8&pd_rd_i=1472114531&pd_rd_r=bd1ea151-b4d3-40bc-99bc-583aa3824613&pd_rd_w=xtKq9&pd_rd_wg=CFBxI&pf_rd_p=7b8e3b03-1439-4489-abd4-4a138cf4eca6&pf_rd_r=MFANFKSAD9RE92R6XS65&psc=1&refRID=MFANFKSAD9RE92R6XS65

    Websites

    BABCP website www.babcp.com

    Register of BABCP accredited therapists https://www.cbtregisteruk.com/

    These resources about child and adolescent mental health might also be useful

    Young Minds https://youngminds.org.uk/

    MindEd https://www.minded.org.uk/

    Association for Child and Adolescent Mental Health https://www.acamh.org/

    Other resources

    Shirley is running a course with Future Learn from 1st week in June about adolescent depression – aimed to help parents and professionals understand and help young people who struggle with low mood: https://www.mooc-list.com/course/understanding-depression-and-low-mood-young-people-futurelearn

    Have you seen the BABCP animation about what CBT is? Only 1 minute long and available here: https://www.youtube.com/watch?v=ZRijYOJp5e0

    Photo by Daria Tumanova on Unsplash

    Podcast episode produced by Dr Lucy Maddox for BABCP


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    17 mins
  • Tolerating uncertainty: what helps?
    May 7 2020

    We're all living through uncertain times at the moment. What does research from CBT tell us about what tends to help people tolerate uncertainty? Dr Lucy Maddox interviews Professor Mark Freeston about what might help.

    Show notes

    For more on BABCP our website is www.babcp.com

    For Mark's research survey follow this link:

    https://www.ncl.ac.uk/who-we-are/coronavirus/research/uncertainty/

    A preprint of Mark's research paper on coronavirus and uncertainty is available here:

    https://www.researchgate.net/publication/340653312_Towards_a_model_of_uncertainty_distress_in_the_context_of_Coronavirus_Covid-19

    If you feel like you're struggling here are some resources:

    https://www.nhs.uk/oneyou/every-mind-matters/

    https://www.samaritans.org/

    https://www.nhs.uk/conditions/stress-anxiety-depression/mental-health-helplines/

    https://www.nhs.uk/using-the-nhs/nhs-services/mental-health-services/how-to-access-mental-health-services/

    The register of BABCP accredited CBT therapists is here:

    https://www.cbtregisteruk.com/

    Photo by Katie Mourn on Unsplash

    Episode edited and produced by Lucy Maddox

    Music by Gabriel Stebbing


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    15 mins
  • CBT for Bipolar Disorder
    Mar 29 2020

    Note: This episode was recorded before government guidance on restricting travel due to coronavirus.

    We all experience ups and downs in mood, but what happens when the highs are so high and the lows are so low that it really interferes with your life? In this episode we hear from Cate Catmore and Professor Steven Jones about CBT for bipolar disorder.

    Show notes

    For more resources check out these links below.

    Books

    Coping with bipolar disorder by Steve Jones, Peter Haywood and Dominic Lam

    https://www.amazon.co.uk/Coping-Bipolar-Disorder-CBT-Informed-Depression-ebook/dp/B07ZWQ877T/ref=sr_1_1?dchild=1&keywords=coping+with+bipolar+disorder&qid=1585237730&s=digital-text&sr=1-1

    Overcoming Mood Swings by Jan Scott

    https://www.amazon.co.uk/dp/B003GUBILQ/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

    Online resources

    NICE guidelines on bipolar are summarised here

    https://www.nice.org.uk/guidance/cg185

    Cate spoke about mindfulness. You can hear more about mindfulness-based cognitive therapies here

    https://letstalkaboutcbt.libsyn.com/lets-talk-about-cbt-mindfulness-based-therapies

    This BPS report is called Understanding Bipolar Disorder

    https://shop.bps.org.uk/understanding-bipolar-disorder.html

    Recovery toolkit for friends and relatives of someone with bipolar disorder based on research at Lancaster University

    https://reacttoolkit.uk/

    Guardian article on CBT for bipolar disorder by Lucy from a few years ago

    https://www.theguardian.com/science/sifting-the-evidence/2016/feb/08/nice-critique-a-call-for-more-research-not-an-excuse-for-less-treatment-psychotherapy-cbt

    If you’d like to read more academic journal articles this range of papers about bipolar disorder has been made free until 30th April 2020 from the BABCP journals

    https://www.cambridge.org/core/journals/behavioural-and-cognitive-psychotherapy/bipolar-articles-from-bcp-and-tcbt

    The photo is by Claire Satera on Unsplash

    This episode was produced by Lucy Maddox.


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    30 mins
  • Coping with anxiety about coronavirus
    Mar 19 2020

    This is an understandably stressful time and it's normal to feel worried. What can we learn from CBT for health anxiety that might help us with feelings of anxiety during the pandemic? In this short bonus episode, Dr Lucy Maddox interviews Dr Jo Daniels from Bath University, about things we know are likely to help.

    Show Notes

    Read an article by Dr Jo Daniels on how to stop anxiety about coronavirus spiralling out of control here: https://theconversation.com/coronavirus-how-to-stop-the-anxiety-spiralling-out-of-control-133166

    Another article about panic here: https://thepsychologist.bps.org.uk/truth-about-panic

    And this about how it's normal to feel worried: https://www.ft.com/content/d6c65a50-6395-11ea-abcc-910c5b38d9ed

    BBC piece on protecting your mental health at this time:

    https://www.bbc.co.uk/news/health-51873799

    BABCP: www.babcp.com

    Photo by Kelly Sikkema on Unsplash


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    11 mins
  • CBT for Self-Harm
    Feb 27 2020

    Imagine being asked to give up the most effective strategy you have for coping with stressful situations... this is often what it can feel like to people trying to give up self-harm.

    In this episode, Dr Lucy Maddox talks to Jane, who first used self-harm when she was 14, and Dr Lucy Taylor, who works with young people to try to overcome self-harm.

    This episode contains discussion about self-harm and reference to suicide.

    Show Notes

    Books

    Cutting Down by Lucy Taylor, Mima Simic, & Ulrike Schmidt

    https://www.amazon.co.uk/Cutting-Down-workbook-treating-self-harm/dp/0415624533

    Websites

    www.cbtregister.uk for a list of BABCP accredited therapists

    https://youngminds.org.uk/ for resources for parents and children about self harm

    https://www.minded.org.uk/ for resources on child and adolescent mental health and development

    www.babcp.com for more CBT resources

    You can also listen to our podcast on Dialectical Behavioural Therapy, or DBT, for more on a different approach to self harming.


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    37 mins
  • CBT for Clinical Perfectionism
    Jan 31 2020

    Striving for achievement has got to be a good thing, right? But what if it starts to get in the way of our happiness? What if the standards we hold ourselves to are unattainable or unrealistic? What if we feel like we'll never measure up?

    In this episode, Sam and Professor Roz Shafran speak to Dr Lucy Maddox about CBT for clinical perfectionism - what it is, what it's not, and how it can be useful.

    Show Notes

    For more information here are some resources.

    Books

    This is Roz's book on Overcoming Perfectionism

    https://www.amazon.co.uk/Overcoming-Perfectionism-scientifically-behavioural-techniques/dp/1845297423

    Or for a shorter booklet this is also written by Roz and published by the Oxford Cognitive Therapy Centre

    https://www.octc.co.uk/product/booklets/changing-perfectionism-2

    Other Reading

    This is a short article on clinical perfectionism by Roz and colleagues

    https://nopanic.org.uk/perfectionism/

    For some free ACT resources from Dr Russ Harris check out his website (Sam talked about ACT)

    https://thehappinesstrap.com/free-resources/

    The bullseye worksheet in these resources is the 4 quadrant image that Sam talks about:

    https://thehappinesstrap.com/upimages/The_Complete_Happiness_Trap_Worksheets.pdf

    The clinical perfectionism questionnaire is on p39 of this article - it is 12 items long and gives you an idea of the sorts of problems that clinical perfectionism can exacerbate. If you are worried speak to your GP:

    https://www.researchgate.net/publication/259530421_The_Clinical_Perfectionism_Questionnaire_Further_evidence_for_two_factors_capturing_perfectionistic_strivings_and_concerns

    Some worksheets are available here on clinical perfectionism

    https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Perfectionism

    Podcasts

    Check out other podcast episodes on ACT

    https://letstalkaboutcbt.libsyn.com/lets-talk-about-cbt-act-episode

    And compassion focused therapy

    http://letstalkaboutcbt.libsyn.com/lets-talk-about-cbt-compassion-focussed-therapy-episode-0

    Websites

    For BABCP accredited therapists visit www.cbtregister.co.uk

    For BABCP visit www.babcp.com


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    32 mins
  • CBT for Chronic Fatigue Syndrome
    Nov 19 2019

    How can a talking therapy help with a problem that feels as physical as chronic fatigue syndrome?

    Ben Adams talks to Dr Lucy Maddox about overcoming his initial scepticism about CBT and why he's glad he did. Professor Trudie Chalder explains the ideas that cognitive behavioural therapy for chronic fatigue syndrome is based on.

    Show notes

    More information is in the the links and books below.

    Websites

    For more about BABCP check out: www.babcp.com

    To find an accredited therapist: http://cbtregisteruk.com

    NHS Webpage about treatments for CFS:

    https://www.nhs.uk/conditions/chronic-fatigue-syndrome-cfs/treatment/

    Books

    Overcoming Chronic Fatigue Syndrome by Mary Burgess and Trudie Chalder


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    23 mins
  • CBT for Post Traumatic Stress Disorder
    Sep 24 2019

    How do you talk about something in therapy when all you want to do is avoid thinking about it? And why might it help to be able to tackle it?

    Nick Gilbert talks to Dr Lucy Maddox about how he sought help for post traumatic stress disorder (PTSD) and his therapist, Dr Jen Wild, explains the theory behind the treatment, and dispels some myths about what it's like.

    This show includes reference to suicide.

    Show Notes

    Some more sources of information are listed below.

    Websites

    For more about BABCP check out: www.babcp.com

    To find an accredited therapist: http://cbtregisteruk.com

    NHS Website about treatments for PTSD are described here:

    https://www.nhs.uk/conditions/post-traumatic-stress-disorder-ptsd/treatment/

    Support for veterans can be found here:

    https://www.combatstress.org.uk/

    Books

    Overcoming Traumatic Stress by Claudia Herbert

    Trauma is Really Strange by Steve Haines

    Jen has a book coming out soon too - watch this space for details.


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    21 mins