My second article looking at the different types of counselling, looks at CBT.
Cognitive Behavioural Therapy, or CBT for short, is a form of goal-oriented, systematic psychotherapy that brings together two previously separate schools of therapy (the cognitive, and the behavioural, as you might expect!). At a basic level it is about changing how you think (the cognitive side) and what you do (the behavioural side). Putting these two together, it can look at how the way you think affects what you do, for example the way you think about things/yourself can affect your emotions and that in turn affects the choices you make in how to act. Of course, if you think-feel-act negatively this can produce a negative feedback loop and reinforce the negative feelings. CBT therapists work to explore such “helpful” and “unhelpful” thinking patterns. CBT often involves “homework” such as keeping a journal to observe how thinking patterns are affecting elements of daily life, and to work out different ways of thinking that might be more helpful.
Currently, in the UK, CBT seems to be the therapy of choice in the NHS, but personally I wonder whether this is down to its effectiveness, or simply the fact that it is brief, and somewhat cost effective in the short term. We have seen schools, for example, gearing themselves towards shaping children who can pass “SATS” rather than whole, happy, well rounded children, and my worry is that CBT, while it may be effective at treating symptoms in a way that looks good on balance sheets, may not be the holy grail of solving mental health issues. I liken it to a sticking plaster – CBT will cover up the wound on the knee and let us carry on, but it will not help us discover why we fell over and hurt our knee in the first place. My worry would be, long term, that more and more sticking plasters would be needed. So many times have I heard people say “I’ve done CBT and it really helped… But now I seem to be having problems again…” I think CBT can certainly be enormously useful, but I have heard enough people say they did not find it helpful to come to the conclusion that it is not the universal panacea CBT evangelists might like to claim it is. There are people who will respond very positively to CBT, and some who will respond much better to person-centred, or Gestalt, or other types of therapies (always with the caveat that it is often the therapuetic relationship itself which is the key determiner of success) – on the whole, a one size fits all approach to therapy and mental health is something which I find disturbing.
One positive thing, however, about CBT, is that due its nature, it is something you may be able to “try at home” to a certain extent, and perhaps even starting to think about how we may think negatively, and how that may be affecting our emotions and actions, is something a lot of us can do for ourselves, and maybe the first step into a more wide ranging encounter with therapy of whatever kind we may ultimately choose. There is a selection of books on CBT below which may prove useful as a further introduction to this form of therapy.
A Selection of Cognitive Behavioural Therapy books in the UK:
A Selection of Cognitive Behavioural Therapy books in the USA:
Although this is a blog about self help, there are always times when we do need to look for others for help. For mental health, this often means counselling or therapy, a much misunderstood field. So I have decided to write a series of articles exploring different types of counselling and therapy, what they mean, how they work, and some of the pros and cons, together with some links to titles to read further about the different kinds of counselling.
First up, I decided to look at Person Centred, or Client Centred, therapy, from the humanistic school of thought. I am going with this first, because I have personally benefited from this type of counselling, and am indeed training to become a person-centred counsellor!
Person-centred counselling originated in the thinking of Carl Rogers, an eminent American psychologist. He believed that each individual human being had more knowledge and resources to promote their healing and growth than any therapist could ever have – so that the therapist’s job was to create conditions whereby the client could begin to explore and uncover these resources in themselves, rather than directly influence the client from a position of “expertise” or “greater knowledge”.
These conditions, often referred to as the “core conditions” for therapeutic change, are Congruence, Empathy, and Unconditional Positive Regard.
Congruence refers to a quality of “realness” or “genuiness” on the part of the therapist within the therapeutic relationship. In a world where people wear masks, the congruent therapist is not an actor, but a real person, someone who is self aware, has knowledge of their own person and individual issues, but who is not confused or anxious about being and expressing their true self as it is in that moment. In a world of facades, it is vital for the client to see the therapist as someone who will be true, who will be real, who will have the courage to honestly be and express who they are.
Empathy refers to the quality of the therapist being able to move around in the client’s frame of reference, to understand the client’s unique position and perspective. Not simply on a “I know how you feel” level, but by sharing the client’s feelings, by identifying what is going on for the client, by communicating this understanding to the client. Rogers considered it vital that this understanding was communicated to the client, so that the client knew they were being understood. This part of the therapeutic relationship is, like congruence, something that the client may rarely have experienced before.
Unconditional Positive Regard refers to the therapist’s ability to “prize” the client as a uniquely valuable person in their own right, without applying conditions of worth. Conditions of worth refer to the unfortunate tendency in society, and when growin up, to feel that one is only valuable when certain conditions are met. For example, “If I am a good boy, I have value; if get into a fight, I am bad and have less value.” or “If I like blue and everyone else likes red, I have less value than everyone else, because I am different.” or “If you are calm, that is more valuable than if you get angry.” In the therapeutic relationship, unconditional positive regard allows the client to start moving away from these conditions of worth, to start becoming a person in their own right, and stop being the person others want them to be. At some stage in the therapeutic process, they will learn that the therapist prizes them in spite of what they reveal about themselves, and this often leads to greater courage in expressing and exploring who they really are.
Combined, these conditions help the client to begin to trust themselves more, to move from a state of incongruence, towards congruence, and become more fully functioning.
Person-centred counselling is not without criticisms, one of which is that it might not be as effective for serious mental illness and is therefore a bit of a luxury for the “worried well”. Carl Rogers would disagree. To an extent, the outcomes of Person centred counselling are difficult to measure, whereas something like CBT (Cognitive Behavioural Therapy) are favoured by, for example, the Uk NHS as proving a more measureable outcome. Client Centred therapy can take longer, but I am not convinced measurability is always key.
Personally, I have benefited hugely from person centred Counselling. I have moved from rigidity to fluidity, from anxiety to calm, from shyness to confidence. All thanks to experiencing the core conditions with my therapist. My next few years of studying Rogerian counselling/therapy are going to be a fantastic journey.
A selection of UK Person Centred Counselling Books:
A Selection of US Based Client Centred Counselling Books:
I’m all for self help, otherwise I wouldn’t have started this self help blog – but here is a book that claims it can change your life, and not only that, but in a mere 7 days! But then, it is Paul McKenna making these grandiose claims, and Paul is so successful, you have probably already heard of this book – some of you may well have read it already! So where should this book sit on the avid self helper’s bookshelf?!
In a world where therapy continues to be a boom industry, and anti-depressants and tranquilisers are still prescribed by the billion, it might at first seem awfully odd and absurd for Paul McKenna to claim either he or you or anything you can change your life in the short space of 7 days. Then again, I am sure people laughed at the Wright Brothers’ dreams of a flying machine, for years – until their first success changed everything! I have read a lot of self help books, from the popular to the more weird and wonderful – and there are still times when I need help (don’t we all!), even if it’s just a little boost, so when I saw Paul McKenna’s Change Your Life in Seven Days I thought I would pick it up and give it a go – if nothing else, I was curious about Dr McKenna as a friend told me she had been personally trained by him in hypnosis and NLP!
Firstly, if you’re looking for an easy read, and not mountains of text to wade through, and also look for good value in a purchase, then this book may be an ideal start for you, as you not only get the book, but also a FREE mind programming CD (although of course, you are really buying a book with a CD, there’s no such thing as a free CD or a free lunch!). So you get a book and a “mind programming” CD, and Paul Mckenna makes much of the idea that you can re-program your brain, using the image of “installing” new software. As somone into computers, this idea appeals to me, although it may sound a little scary, this idea of being re-programmed! Then again we are exposed every day to the result of advertisers who have spent huge sums of money to change and influence how people think and feel, so there can be no dount that it works and it works very well – or they wouldn’t continue to invest so much in advertising! How refreshing it could be, then, to spend a little time re-programming your own mind in order to some of the results YOU want instead of to fill other companies’ fat pockets!!
If you have not read any of Paul McKenna’s serious books before, you might still retain the popular image of him as a TV personality and prank stage hypnotist – while he was very successful at that, he is also a highly educated (with a doctorate) individual and has spent many years researching into what makes people successful, and how to make them even more successful – covering fields such as hypnosis and NLP (neuro linguistic programming). He draws much of the advice contained in Change Your Life in Seven Days from his knowledge of NLP – and in some respects the book is a simplified NLP manual. If you’re not familiar with NLP, it is basically a system of psychotherapy which, instead of looking into what’s wrong with people, actually looks at what works well and seeks to build on this. So for example, McKenna has studied the behaviour patterns of 100′s of successful and confident people in order to find out just what makes them successful and confident, and he brings this knowledge to this book and his other systems for helping people achieve more. There is plenty of information about NLP on the net, try this WIKI NLP entry for a little introduction! In any case, although Neuro Linguistic Programming is a relatively new system, it does seem to have a large number of benefits, one of which is it can work very quickly where other forms of psychological programming can take years!
So, Change Your Life In Seven Days uses Paul McKenna’s knowledge of NLP, the power of hypnotic suggestion, and other knowledge and research he has picked up during his very successful career. It is interesting to note that while in some other titles, he says something like “I can make you…”, instead the title is more of an instruction that “YOU are going to change your own life, and indeed this is the format the book takes.
It is structured to be easily readable, and can be read in 7 chunks over the week. Depending on your lifestyle, you may or may not be able to read it in the 7 days, but there is not anything mystical about the 7 days – you will not suddenly “fail” if you go over the time frame of a week! Being a bit cynical (afterall, I want to bring you an honest appraisal of the books and other items on this site!) the title is a bit misleading, but then book titles so often are. You MAY find your life instantly and irrevocably changed once day 7 ticks over (indeed I have read books in just one day which HAVE profoundly changed some aspect of me or my life) – but this is a very bold claim/aim, and I think the book is actually doing something quite different, in that the 7 days you spend reading the book will be the START of profound changes. Still, 7 days is a good benchmark to aim for though for actually reading the book – and I would say if you are fairly new to self help concepts, then if you spend 7 days reading, and really getting into the techniques described in the book, then it will be a 7 days that sees you at the start of a journey which, if you take on the challenges and persevere, really will be the start of a life changing experience that really will take you forward on a journey of self improvement, towards a more fulfilled life – but you do have to work at it!
Self Help books ought always to come with caveats, however – and it would be irresponsible of me if I didn’t mention a few negatives. By and large the reviews on Amazon are very positive, with 5 stars from the majority of independent reviewers – but this doesn’t mean that the negative reviewers don’t have valid points. One important point is that many NLP enthusiasts claim that their techniques work for everyone, and this is a claim McKenna does make in the book. However, to claim that one particular system will work for everyone could actually be regarded as quite silly – even the mega drug and pharma companies recognise that pills they pump millions of research dollars into, often only end up working for 50% or less of patients. I don’t think the claim is dangerous in anyway – but there are people in our society who suffer significantly from mental illness, and help for them needs to come from a professional, rather then a self help source. And clearly, there was at least one reviewer at Amazon for whom the book didn’t work, as he didn’t sound very happy!! Another criticism that could be levelled, is that McKenna makes a lot of use of quotes and examples of famous people who have endured adversity only to go on to be big successes – the idea being that you have to fail 100 times in order to achieve the one big success that will take you all the way to the top. Of course you also have all the people who not only failed the first 100 times but also the 500th as well – and while it is true that you make your own luck, we are not all going to wind up millionaires by adopting an optimistic frame of mind and working hard – if only that were so, there would be very few poor nurses and teachers, for a start! And there are no doubt people who do everything right, and who still fail badly… But of course this would have no place in any self help book whose purpose was to make you live more positively! But it is worth mentioning, as this blog is about self help and self development – it is not about waving magic wands
All that said, having read through the book, I do believe it has some very valid and very significant information, laid out in a comprehensible and accessible format, which, if followed through and practised enthusiastically, coupled with the mind-programming CD, will lead to very significant, even profound changes in a large proportion of people who use the techniques. Change Your Life in Seven Days is a brilliant book if you are perhaps just stuck in a rut, and want to work with accessible NLP and self hypnosis to make improvements in your life. The real message of the book is actually the opposite to what is suggested in the title (and this is probably a clever bit of suggestion deliberately thrown in there by Dr McKenna!) – Changing your life in 7 days is a big, even silly claim – but it also holds true that changing you life has to begin one day at a time, and the first 7 days could well be the most important. All in all, I would say reading this book would be a pretty good start if you do want to make changes – and the CD really does help, if nothing else, you get to relax for half an hour and do absolutely nothing – while hypnotic suggestion weaves its magic into your unconscious mind!
If you are determined to make changes in your life, then I would strongly recommend giving audio hypnosis recordings a try. These can become extremely valuable resources in your selfhelp toolkit! I was always a bit skeptical about hypnosis and about recordings such as these in particular – a friend and I once came across some in a public library, and we would laugh about the magical orange liquid we were told would remove all the poisons from our bodies! However, years later, I stumbled upon something which seemed a lot more up to date, in the form of Glenn Harrold’s Building your Motivation, and as I had been having a bit of a rough trot, and was lacking in motivation to face up to a couple of challenges in particular, I thought I would give the CD a try. This was not long after I had started to read Susan Jeffers’s Feel the Fear and Do it Anyway, so my mind was possibly already programmed with a few conscious positive ideas!
In any case, that evening I lay down with my headphones on to start listing to this hypnotherapy CD. It was certainly an interesting experience – Glenn Harrold’s voice and accent were at first quite strange and not at all what I’d expected, quite a broad Cockney, but I soon got used to it and fell into the experience. The calming techniques, relaxing background music, rhythmical “diaphragmatic” breathing technique, and visualisation all helped me to go into a state that in fact did feel very different from normal waking consciousness, even though I didn’t feel “out of it” – I certainly felt I had drifted into some other level, a different state of thinking and feeling. The CD took me through a motivational visualisation which left me feeling totally satisfied after completing a difficult journey, and then I was fed some layered affirmations which repeated again and again in my mind. The calming music and special sound effects on the CD were instrumental in helping me relax, rather like listening to a nice piece of music, and when I finally came back up, I did feel a little different, but not astoundingly. The CD actually contains 2 tracks, and I listed to the second one straight away – it is a shorter version of the first, probably useful for booster sessions.
At this time in my life, there were a number of things I wanted to do, both personally and in my business, that I had kept putting off, and I was also struggling with my perennial lack of confidence. Although this CD was supposed to help with my motivation, it would turn out to have several knock on effects. The next day, a Sunday, instead of dragging myself out of bed at 11 to be ready to go out into the country with my folks at 1pm, I was up at 9 and straight back into my self help books! I thought I might as well make use of an extra couple of hours! I detected an extra spring in my step and felt much more positive about things in general. At the park, my mum and dad (unfortunately he passed away last year) commented that I was much more lively than usual, and while before I suffered from mild social phobia and some small version agoraphobia, I leapt at the opportunity to go into the cafe for our order (which I would normally leave to Dad as I did not wish to face the counter staff). I really did feel more confident in myself, but also a lot more motivated to take on challenges, to do new things, to put a stop to my negative thinking and to do some of the things I’ve always wanted to do but had been afraid to try. I have since used a few more Glenn Harrold hypnotherapy recordings which I will look at on this site, as I go with you on your self help journey – and can honestly say in the main that they have been much more effective than I ever expected at first, and from that day I recognised the power and potential that hypnosis had as a self help tool, and realised it was going to be a valuable resource that I could enlist to help me in my quest for self development!
Of course hypnotherapy recordings don’t work for everyone, and sometimes it’s necessary to visit a professional therapist (and unfortunately not even that works for everyone!), but I can honestly say that Glenn Harrold’s Ultimate Guide to Building Your Motivation did a great job for me, and I still listen to it on a regular basis when I need a boost, or feel my motivation slipping!
At the time, I managed to do the 2 things I had been avoiding for years, and wow, I am thankful that I did them, there was no turning back after that
Susan Jeffers’s Feel The Fear And Do It Anyway was pretty much the first self help book I ever read, and the reasons that brought me to it are quite embarrassing in many ways! I will be open with you and tell you that although I am an intelligent, capable, resourceful and at times wise individual, these qualities have not always enabled me to be as relaxed and happy about my life as I should be. Listen to this – I am academically gifted (I have a first class honours degree and a Masters degree), I am a published writer and have performed my work on stage, I have had a number of successful jobs and am now making a living from an Internet business which I started from scratch. I also enjoy the friendship of some pretty amazing people. But for a long time there was one thing which had been completely lacking in my life.
CONFIDENCE.
I am being serious – in spite of all my achievements, my success and my abilities, I was spending a large amount of my life being held back because I did not have the confidence to do certain things (speak to that person, apply for that job, leave that job, do something different that day) and I think it’s fair to say I have long been the victim of a terrible shyness at times over the years! Those who have seen me present to a room full of people would probably find this fascinating, but the truth is I have often done this through sheer will (although at times have felt totally comfortable – what I would later discover was a state of “flow” or being “in the zone”) – they should have seen how I felt inside when a complete stranger talked to me, or when I was sitting around a table hearing the buzz of conversation, terrified of speaking myself unless I said the wrong thing or made a fool of myself (and how many opportunities have I lost because it was far safer to hang on to my pride and my security by not taking a risk, not going outside my comfort zone, just plodding on thinking I was doing the best thing for myself by protecting myself from rejection and trouble.)
And I repeat, I run a successful business and people like me! And I could entertain such negative thoughts on a daily basis, and even find plenty of negativity in my situations – that person should have talked to me, it’s their fault, things didn’t happen quite right, it would have been better if, I should have done that. Even after working for 12 hours on my business I often berated myself for not having done enough, not putting enough effort in, and at the end of the day tried to find something extra I could do – because I felt that if I could only do a little more, everything would be all right, and then I meticulously planned the next day, then something happened to spoil my plans, and I experienced such a deep rage that all my plans had been wiped out. Even though not carrying my routine plans through that day would do me no significant harm (rationally I knew this), I felt enraged that my balance had been upset. I kicked things. I hit things. Yes, an educated and quiet, shy retiring person getting wound up in the privacy of my own home and office because the smallest things didn’t go as I needed them to go to feel secure in my routine…
Things came to a head one day when some particulararly bad (but in the end insignificant!) thing happened with my business – I got really mad and slipped into a really negative state of mind. Even though the worst outcome of it all was not really all that bad (I might use a few dollars), the fear and anxiety in my mind made it ten times worse!
I was pretty lost at that point in time. Something snapped in me and I knew if I carried on in this way it was never going to be satisfactory. I decided I would shut the computer off and get some books, as reading has always soothed me and helped me escape. I thought I could now use it to perhaps learn something. I got a pile of books, whose contents I will share with you over the weeks and months (and years – I am still developing and learning to help myself!), and also some audiobook self hypnosis recordings.
I had read such books and tried such recordings in the past, but I sensed one major difference in myself. This time, I wanted to change, and was willing to put in some effort. I think the major mistake some people make is that they think they will read the book or listen to the tape and there will be a magical transformation and it will be easy! There can be magic – but believe me it won’t work if you are thinking, “This is utter rubbish, it will never work…” Or “This is a con!” or even “I will read this and everything will magically change!” The last time I tried these were my thoughts, I thought I would give it a go, and if the book or tape changed me, fair enough. The difference this time was, I was determined that I would change myself, and needed help, which I think is a key to the self help principles I promote on this blog (self help is a tool – not a last resort or a magic cure – but a resource to help yourself!).
In any case, I am glad I shut off the computer that day and started my real work, the work of self-development, for from that day I have been growing from being an inhibited, shy, controlling, restricted and frustrated person into something I still haven’t found words to describe. The few days I have thus far spent working on my own development is worth all the twelve hour days I have or ever will put into my business!
I began with Susan Jeffers’s Feel The Fear And Do it Anyway. The title rather appealed to me as I realized there things I wanted to do and ways I wanted to be, but was afraid of getting there. My biggest fears included: Spending the rest of my life alone, spending the rest of my life with someone (fearing both equally – get that!), fear of my business failing, fear of not putting in enough time, fear of putting in too much time, fear of letting go and relaxing, fear of, fear of, fear of – I probably couldn’t finish listing all the things I feared if I sat here and typed all night long! So that was the first title I read, I suspended my disbelief, told myself I should take off my “Yes, but that’s stupid, if it was that easy why doesn’t everyone do it” head, and read it through, and couldn’t stop reading.
The book is not perfect, it is not a cure all, it may not be for everyone. I personally disliked the references to a higher power, although admittedly Susan does not let her religious beliefs become intrusive. Even as something of an agnostic and a humanist, even a cynic, perhaps, I was able to get enough tips and insights out of the book to feel a change begin to take place, with the author’s maddeningly simple commonsense solutions received gratefully by my commonsense radar. I am now eagerly reading and working through the companion book, as well as other titles, and all I can suggest is that if you are struggling with something, if you have fears, insecurities, and are not living the life you want to live, reading Feel the Fear and Do it Anyway by Susan Jeffers will be of interest to you, and if you get even a quarter of what I got out of it, you will be amazed.
I honestly used to think popular psychology and self help books like this were utter rubbish. Humbly, I admit I was wrong, at least in this case, as I smilingly join the ranks of people whose lives Feel the Fear and Do It Anyway has helped to change
If you are in the US, the following iTunes link will enable you to purchase the anabridged audiobook of Feal The Fear and Do It Anyway: or on iTunes Uk with 12,000 audiobooks available HERE
“Self Help” is a term that is often bandied about, and it can mean a number of things. This blog will partly seek to expore the concept of self help, but is much more about helping you on the way along your own self help path. Self Help is sometimes seen as the reserve of gurus at one and the weak on the other – but I think it is true to say that each individual’s life is a series of steps in which, ultimately, they are learning to take those steps themselves – from the first, assisted steps as a child, to the unaided steps of maturity. I have created this self help site with the hope of providing some of the tools I have used myself, to help you on the next steps towards a greater maturity and confidence in your own life. Don’t get me wrong – I am neither a guru nor an expert, and I am constantly learning, but hope by sharing my journey that you will find some inspiration to take charge and assume responsibility for your own well being and happiness.
