CBT in the City Newsletter 36 - 2013 by CBT in the City

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Experts at your fingertips call now

FORMALLY CALLED CBT MONTHLY

Check out our new services in you local area December2013 Message from Susie page 1 The reflective classroom

page 3

What is trauma?4 mindfulness groups schedule 2014 Page 5 Snoozing happiness page 7 Hoarding a problem that is misery 8

Established

2006

The journey started in January 2006 in 10 Harley Street when Matt Broadway-Horner was working full time at the Priory hospital in north London. Initially he started part time in his clinic working two evenings weekly for the first year and then gradually growing until now working full time in 4 locations, 3 in London and 1 in St Albans. This has been a dream come true for Matt to work using CBT to help people deal with their problems before it becomes chronic and they are forced to take time off work due to illness. Indeed the driving force behind the formation of the clinic comes from personal experience of Matt watching a relative struggle with mental illness with no alternatives proposed by the NHS until the conditioned worsened needing the enforcement of the Mental Health Act (1983)

Clinic services Our priority is work with you in finding the right therapist and that is convenient to you. There are 2 main ways to contact us Call on 020 7467 1508 Contact@cbtinthecity.com

What is CBT?

Message From Susie @ CBT in the City

BBC Television is making a three-part series about the Harley Street area. The series will consist of three sensitive and thoughtful documentaries, which will paint a portrait of Harley Street and the surrounding medical neighbourhood. The films will feature medical practitioners, clinicians and therapists as well as their patients and clients. CBT In The City has agreed in principle to take part in this documentary and the production team is hoping it will be possible to film consultations with clients seeking treatment for Health Anxiety at the clinic and to follow clients throughout their treatment. Obviously, this will be approached with great care

and discretion and no filming will take place without the consent of all those involved. If you are visiting CBT In The City for treatment of Health Anxiety and would like to find out more about this documentary project with a view to being involved, the BBC production team would be very interested in hearing from you. At this stage, theyʼd just like to have a confidential research chat over the phone, with no obligation to take part. To find out more, please contact Lauren Rowles. Telephone; 07738 854960 Email; lauren.rowles@bbc.co.uk

Cognitive Behaviour Therapy is a tradition that focuses on the way people think and act in order to help them overcome their emotional and behavioural problems. The effectiveness of CBT has been extensively researched more than any other Therapy and has shown that people stay well longer. This positive result is due in part to the educational aspects of CBT which can be applied to help an individual to become their own CBT Therapist

Which one? Within therapy services we offer different approaches with in the CBT tradition, like REBT, Behavioural Activation, ACT, Mindfulness, CT, Imagery and Rescripting therapy, and Functional Analytic Psychotherapy. All have evidence of working and can significantly improve your life

Social media Join Our Facebook Groups: CBT in the City - CBT in the City for Schools Mindfulness and the City • Follow us on Twitter: CBTDaily - SchoolsCBT - MindfulnessCB

The reflective classroom By Matt Broadway-Horner It takes both students and teachers to create a reflective classroom. CBT in the City directly affects Student Learning, Attitudes and Behaviors by imparting knowledge of how they can change their current situation by teaching them about how thoughts can create Self Defeating Behaviours and produce low confidence and low self esteem. Through the Reflective Classroom as viewed through the lens of CBT in the City teachers can more easily manage the Social and Academic Environment in which they spend the better part of their waking hours. By making Mindful decisions and employing the same skills they teach children, educational professionals become more collaborative colleagues and better listeners and communicators. Ultimately, greater job satisfaction results A CBT in the City Reflective Classroom is characterised by: • Enquiring young minds ready to learn in an environment

that promotes academic , personal and private success • Growth of respect and personal regard as children learn to acknowledge the unique qualities of others, attentively listen to their concerns, and avoid arbitrary or negative reactions • A rise in positive social exchanges among students and adult colleagues • Reduced bullying • Renewed partnerships with parents and families to promote children’s learning and growth • Reduced teacher stress and vulnerability naturally associated with the challenges of the teaching profession Renew the love that teacher has for his/her own profession and have a fresh impact on the students For more information on of CBT for Schools program contact us or telephone 0207 467 1508 Check out my website www.cbt-schools.co.uk

The CBT in the City Task force here to help YOU!

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02074671508 Social media Join Our Facebook Groups: CBT in the City - CBT in the City for Schools - Mindfulness and the City • Follow us on Twitter: CBTDaily - SchoolsCBT - MindfulnessCB

Trauma What do the doctors look for? by Matt Broadway-Horner How does PTSD start? PTSD can start after any traumatic event. A traumatic event is one where we can see that we are in danger, our life is threatened, or where we see other people dying or being injured. Some typical traumatic events would be: • Serious road accidents • Military combat • Violent personal assault (sexual assault, physical attack, abuse, robbery, mugging) • Being taken hostage • Terrorist attack • Being a prisoner-of-war • Natural or man-made disasters • Being diagnosed with a lifethreatening illness Even hearing about an unexpected injury or violent death of a family member or close friend can start PTSD. When does PTSD start? The symptoms of PTSD can start after a delay of weeks, or even months. They usually appear within 6 months of a traumatic event What does PTSD feel like? Many people feel grief-stricken, depressed, anxious, guilty and angry after a traumatic experience. As well as these understandable emotional reactions, there are three main types of symptoms produced by such an experience: 1. Flashbacks & Nightmares You find yourself re-living the event, again and again. This can happen both as a “flashback” in the day, and as nightmares when you are asleep. These can be so realistic that it feels as though you are living through the experience all over again. You see it in your mind, but may also feel the emotions and physical sensations of what happened – fear, sweating, smells, sounds, pain

Ordinary things can trigger off flashbacks. For instance, if you had a car crash in the rain, a rainy day might start a flashback 2. Avoidance & Numbing It can be just too upsetting to re-live your experience over and over again. So you distract yourself. You keep your mind busy by losing yourself in a hobby, working very hard, or spending your time absorbed in crossword or jigsaw puzzles. You avoid places and people that remind you of the trauma, and try not to talk about it. You may deal with the pain of your feelings by trying to feel nothing at all – by becoming emotionally numb. You communicate less with other people, who then find it hard to live or work with you 3. Being “On Guard” You find that you stay alert all the time, as if you are looking out for danger. You can’t relax. This is called “hyper vigilance”. You feel anxious and find it hard to sleep. Other people will notice that you are jumpy and irritable Other Symptoms Emotional reactions to stress are often accompanied by: • Muscle aches and pains • Diarrhoea • Irregular heartbeats • Headaches • Feelings of panic and fear • Depression • Drinking too much alcohol • Using drugs (including painkillers) What makes PTSD worse? The more disturbing the experience, the more likely you are to develop PTSD. The most traumatic events: • Are sudden and unexpected • Go on for a long time • You are trapped and can’t get away • Are man-made • Cause many deaths • Cause mutilation and loss of arms or legs • Involve children How can I tell if I have PTSD? Have you have experienced a traumatic event of the sort described at the start of this leaflet? If you have, do you: • Have vivid memories, flashbacks or nightmares? • Avoid things that remind you of the event? • Feel emotionally numb at times? • Feel irritable and constantly on edge but can’t see why?

• Eat more than usual, or use more drink or drugs than usual? • Feel out of control of your mood? • Find it more difficult to get on with other people? • Have to keep very busy to cope? • Feel depressed or exhausted? If it is less that 6 weeks since the traumatic event and these experiences are slowly improving, they may be part of the normal process of adjustment. If it is more than 6 weeks since the event, and these experiences don’t seem to be getting better, it is worth talking it over with your doctor For more information visit www.cbtinthecity.com

Trauma helpline: 0800 063 1532 and ask for expert Matt Broadway-Horner What to do with trauma? Above all be patient and don’t mimic or be hostile to your loved one as this will not change their situation but instead make it worse Be a cheer leader Encourage and congratulate the small steps Be a co-therapist Check in with your relative or friend to find out what they need to do for homework. Homework should be a central part to therapy. The help seeker will tell you if they feel supported and part of a collaborative relationship CBT is one of the effective therapies CBT, art therapy and other imaginal therapies are just as effective as each other. CBT has many educational aspects and this is what helps people to understand and take the led in therapy Therapy It can be like a dance, 3 steps forward and 2 steps back BUT remember the 1 step gained and keep positive

2014 in

February

March

April

no 10

15 & 16th

8 & 9th

12 & 13th

Times

Group leader:

Matt Broadway-Horner

2014 in

February

April

June

no 10

starting Friday 7th February and finishing Friday 28th March

starting Friday 4th April and finishing Friday 30th* May

starting Friday 6th June and finishing Friday 25th July

8 week program

8 week program * Good Friday April 18th no group meeting due to clinic closed for bank holiday

8 week program

Times on each Friday

Group leader:

Matt Broadway-Horner

Harley Street Book now for your treatment or buy a gift for a friend. Please click on link http:// www.cbtinthecity.com/shop/ index.php? _a=viewCat&catId=2 and make payment for the full amount of £195 for a weekend intensive

Mindfulness weekend

Start 930am coffee & Tea 10 til 12 Mindfulness 12 til 1 Lunch (John Lewis and 2 mins away) 1 til 330pm Mindfulness 330 til 4 tea & Coffee 4 til 5 MIndfulness

Start 6pm coffee & Tea 630 til 730pm Mindfulness 730 til 745pm break for tea and coffee 745 til 830pm Mindfulness 830pm finish

Start 930am coffee & Tea 10 til 12 Mindfulness 12 til 1 Lunch (town centre 2 mins away) 1 til 330pm Mindfulness 330 til 4 tea & Coffee 4 til 5 MIndfulness

Start 6pm coffee & Tea 630 til 730pm Mindfulness 730 til 745pm break for tea and coffee 745 til 830pm Mindfulness 830pm finish

Start 930am coffee & Tea 10 til 12 Mindfulness 12 til 1 Lunch (town centre 2 mins away) 1 til 330pm Mindfulness 330 til 4 tea & Coffee 4 til 5 MIndfulness

Start 6pm coffee & Tea 630 til 730pm Mindfulness 730 til 745pm break for tea and coffee 745 til 830pm Mindfulness 830pm finish

Snoozing Your Way to fitness? overcoming a sleep problem with CBT by Phoebe Doyle Failing to get sufficient sleep seems to be the common-cold of current times; work stresses, worries about our finances – all play a part. “Now approximately 10-15% of us, suffer with our sleep”, says Matt Broadway-Horner a Cognitive Behavioural Therapist from CBT In The City (www.cbtinthecity.com) , and what’s more this problem is more common in women than men. Matt says; “half of these sufferers report symptoms I’d consider severe”Well-being coach Dan Roberts says; “Insomnia is increasingly common in our over-stimulated, always-on, stressed-out modern world. But a lack of sleep can profoundly affect your mind function, decision-making and memory – all of which are crucial in fitness performance. A sleep deficit also has a powerful effect on your mood, so can be a key factor in stress, anxiety, depression or just feeling flat and uninspired.” These negative emotions will interfere with the commitment and energy that are required for working-out How much sleep? The right amount of sleep varies from person to person, but the average is about seven hours. Dan says that consistency is key too; “there’s no point getting five hours a night on weekdays and catching up with a 10hour sleepathon at weekends. Your body needs downtime to repair damage caused during the day, while your mind needs night-time inactivity to process the day’s events (which is why we dream)”Exercise can help you sleep Dan explains how powerful exercise can be when it comes to easing you into slumber; “taking regular cardio exercise like running, spin classes, cycling or tennis for instance can help you to get a better night’s sleep. So too can calming, meditative exercise like yoga or tai chi “With Cardio-Vascular exercise you can actually burn off stress and anxiety. CV makes you physically tired, in a good and healthy way. More calming exercise, like Yoga, deactivates your stress response and activates your relaxation response.” If you are struggling with getting to sleep though it’s advisable to not do your workout too close to bedtime as this may make you too warm and too energised to sleep Sleep your way to better performance So exercise can help you sleep – but sleep can help your exercise? Personal Trainer, Gavin Walsh believes that to reach your goals for physical fitness you need to be mentally fit too and that sleep is key, he explains; “Sleep is an often over-looked fitness tool. However, it is highly important, and should not be ignored if you don’t want performance to suffer. You’re

more likely to achieve a Personal Best if you’ve had 7 hours + sleep” If we don’t sleep enough we just won’t be at our peak in terms of health and fitness levels. In fact sleep deprivation studies on mice have demonstrated that if you’re kept awake long enough, in time your immune system and overall well-being simply breaks down If we don’t sleep enough we just won’t be at our peak in terms of health and fitness levels. In fact sleep deprivation studies on mice have demonstrated that if you’re kept awake long enough, in time your immune system and overall well- being simply breaks down “Lots of studies show lack of sleep can lead to impaired reaction times and decreased endurance”, says Fitness expert Nick Critchley. He believes that performance suffers when sleep is lost; “sleep-time is when we replenish our neuro- transmitters as well as being a time for repair and regeneration of tissues used during intense exercise” Sleep for focus Gavin says research demonstrates that it can take up to 7-8 hours of sleep for our bodies to process the toxins we accumulate on a daily basis. “These toxins can help reduce focus as they interfere with our mindset. The toxins include processed foods, alcohol, air pollution and even poor quality water. The accumulation of these toxins and sleep deficit can throw our hormones to play havoc. For example, cortisol, a stress hormone increases with a lack of sleep which can further take-away from our focus on our sport or fitness activity” Sleep and Diet succumb to cravings – especially for the kinds of sweet, sugary foods we crave during periods of low energy. You may also crave carbohydrates like crisps, pasta or rice or caffeinated drinks because your brain thinks you need quick, easily digested sources of energy. Getting the right amount of sleep will help keep these cravings at bay” Sleep and Injury Risk Gavin tell us that not getting enough sleep can increase the risk of getting injured because you won’t be paying enough attention to form; your stride and posture may suffer and this in turn can lead to twists and strains. He says, “If you’ve had a poor night’s sleep, then there is less chance that you’ll be working to your full strength during training. This lack in power and focus will have a damaging effect on how you move and your posture. All of this is crucial when at the gym performing highly demanding technical lifts; your risk of injury will certainly be increased.” Gavin acknowledges that it’s not just down the gym that problems might arise; “when running or taking part in any sport, if you’re feeling tired you’re much more

For sleep difficulties helpline: 0800 063 1532 and ask for expert Matt Broadway-Horner To book an appointment then speak with Matt about 121 therapy and home treatment. tel: 02074671508 or email: contact@cbtinthecity.com. What to do with Sleep difficulties? Above all be patient and don’t mimic or be hostile to your loved one as this will not change their situation but instead make it worse Be a cheer leader Encourage and congratulate the small steps Be a co-therapist Check in with your relative or friend to find out what they need to do for homework. Homework should be a central part to therapy. The help seeker will tell you if they feel supported and part of a collaborative relationship

succumb to cravings – especially for the kinds of sweet, sugary foods we crave during periods of low energy. You may also crave carbohydrates like crisps, pasta or rice or caffeinated drinks because your brain thinks you need quick, easily digested sources of energy. Getting the right amount of sleep will help keep these cravings at bay” Sleep and Injury Risk Gavin tell us that not getting enough sleep can increase the risk of getting injured because you won’t be paying enough attention to form; your stride and posture may suffer and this in turn can lead to twists and strains. He says, “If you’ve had a poor night’s sleep, then there is less chance that you’ll be working to your full strength during training. This lack in power and focus will have a damaging effect on how you move and your posture. All of this is crucial when at the gym performing highly demanding technical lifts; your risk of injury will certainly be increased.” Gavin acknowledges that it’s not just down the gym that problems might arise; “when running or taking part in any sport, if you’re feeling tired you’re much more likely to end up with an injury, and this could see you out of action for months” Well-being CBT therapist Matt Broadway-Horner gives some tips for the perfect night’s sleep.. Do… • Develop good ‘sleep routine’. So make sure your bedroom is cool, quiet and dark (use a blackout blind if you have to – even a small amount of ambient light interferes with the body’s sleep-controlling mechanisms) • Switch the TV off an hour before bed and read, listen to soothing music or take a long, hot bath

CBT is one of the effective therapies CBT, art therapy and other imaginal therapies are just as effective as each other. CBT has many educational aspects and this is what helps people to understand and take the led in therapy

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Therapy It can be like a dance, 3 steps forward and 2 steps back BUT remember the 1 step gained and keep positive

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For more info please contact Matt or Susie 02074671508

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Services available from Matt BroadwayHorner

Author

Workshops

Supervision

Personal development

Building links

Therapy

Coaching

Module leader

Consultant

Contract development and security

Teaching

Project management

Masters level marking

Medico legal reports

Who is Matt? Matt is the visiting lecturer & module leader for the module complex mental health problems in the PgDip / MSc CBT program at University of Hertfordshire. Currently Matt is the project leader for the department of health project bid merging Long Term Conditions like Diabetes, Multiple Sclerosis, heart problems etc with IAPT services delivering CBT packages to patients and restructuring it to incorporate health psychology. Another project Matt is involved in is the CBT in Schools which has been running for 3 years and is proving successful in reducing many problems within schools and also empowering teachers to be best they have ever been!

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Matt used to work on a research study as a Consultant on delivering Cognitive Behaviour Therapy to people with Learning Disabilities within Camden and Islington populations. He is also currently a consultant lead on the CBT in

the City Schools Project with the primary objective of delivering CBT to Students in London Schools. The research is supported by Camden and Islington NHS Mental Health Trust, Mental Health Research Network and The National Institute for Health Research Matt also used to work as a Consultant Psychotherapist for the Priory Hospital in North London, working with clients both in group and individual therapy using Cognitive Behaviour Therapy. He also supervises other Therapists, multi-disciplinary team members and trainees. He previously worked as a specialist in the NHS at St George's Mental Health Trust in the Addictions department and acute Adult Psychiatry. He is available for Individual CBT and/or Group CBT Therapy for cash payers and for those wanting to use their private medical insurance

10 HARLEY STREET LONDON W1G 9PF

Social media Join Our Facebook Groups: CBT in the City - CBT in the City for Schools - Mindfulness and the City • Follow us on Twitter: CBTDaily - SchoolsCBT - MindfulnessCB