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CBT Cognitive behavioural therapy Cognitive behavioral therapy (CBT) is a form of  psychotherapy  that focuses on modifying dysfunctional emotions, behaviours, and thoughts by interrogating and uprooting negative or irrational beliefs. Considered a "solutions-oriented" form of talk therapy, CBT rests on the idea that thoughts and perceptions influence behavior. Feeling distressed, in some cases, may distort one’s perception of reality. CBT aims to identify harmful thoughts, assess whether they are an accurate depiction of reality, and, if they are not, employ strategies to challenge and overcome them. CBT is appropriate for people of all ages, including children, adolescents, and adults. Evidence has mounted that CBT can address numerous conditions, such as major depressive disorder,  anxiety  disorders, post- traumatic   stress  disorder, eating disorders,  obsessive-compulsive  disorders, and many others. CBT is a preferred modality of therapy ...

  💭 How to Change Your Inner Critic with CBT Turn self-judgment into self-support We all have an inner voice — that running commentary in our heads. But sometimes that voice becomes harsh, judgmental, and deeply critical. That’s your  inner critic  — the voice that says: “You’re not good enough.” “You always mess things up.” “Who do you think you are?” This voice can hold you back, damage your confidence, and keep you stuck in fear or self-doubt. But the good news? You can change it. Using  Cognitive Behavioural Therapy (CBT) , you can start retraining your mind to become your ally — not your enemy. 🔍 Step 1: Notice the Inner Critic The first step is  awareness . Most of us are so used to negative self-talk that we don’t even notice it anymore. Try this: Pay attention to the voice in your head when you make a mistake or feel uncertain. It can mess with you. Ask:  What did I just say to myself? Write it down to see it clearly. 📓  Example: “I can’t be...

  Overcoming the trauma of suicide—whether it's personal suicidal thoughts, a suicide attempt, or the loss of someone to suicide—requires   deep resilience , the kind that grows slowly but can transform your life. I speak from experience of suicide loss of not just one person in my life but two of them. Here are the key points of resilience you need to build and sustain in this process: 🧠 1.  Emotional Resilience What it means : The ability to face overwhelming emotions like grief, guilt, anger, shame, and sadness without being consumed by them. How to build it : Allow yourself to feel your emotions without judgment. Use journaling, therapy, or talking with a trusted person. Practice self-compassion — especially when you're hurting. 💪 2.  Mental Resilience What it means : The ability to reframe your thoughts and challenge beliefs that keep you stuck in despair. How to build it : Learn cognitive behavioural techniques (CBT) to shift harmful thought patterns. Identif...

Rising above trauma  What happens if the trauma is so intense that you don't know how to overcome it? Here's what I think of the trauma I have faced not once but twice. I lost two brothers to suicide, my brother put a gun to his head and that is something you can't ever forget. I had to adjust my thoughts towards life and death. You ask yourself the questions, How do I get through it? I know it hurts but how do I get through it? Here’s a way through the emotional process I've learned. Let yourself feel it all  Stop carrying the blame  Speak the story  Find your anchor in the present   There's no way to explain the order of trauma. Someone else's experience may seem more or less than our own but we need to get real about it. What's important is not the event itself, not the suffering as such, but how we make sense of it. Many people experience challenging life events that they thought they could not overcome. But, I am that example for those who have been t...

  self-beliefs CBT  Let’s work on finding a way to changing your negative mindset and beliefs that are not serving you any purpose. This is well known in mental health and it is ideal to put in place when suffering from depression.   Unhelpful behaviours  CBT isn’t just about thoughts it’s about actions too. Start changing behaviour is reinforcing low moods and anxiety.  Behavioural activation is key for depression. Do more of what matters, even when you don’t feel like it at all. I’ve been down this path myself and know how important it is to put this behaviour in action. Keep this reframing tool in place the more you do it better the habit will be. CBT in Action: Self-Beliefs 🔹 1.  Identify the Negative Core Beliefs These are often a known thoughts and beliefs, like: "I’m not good enough." "I always fail." "No one cares about me." 🔍  Action Step:  Ask yourself these questions: “What do I believe about myself deep down?” “When I feel low, what ...

  🔋 Boost Your Productivity: How to Get More Done Without Burning Out Productivity isn't about doing  more  — it's about doing what  matters  most. Whether you're working from home, managing your own business, or just trying to get through your to-do list, it’s easy to feel overwhelmed or unmotivated. If you're stuck in a rut, this guide will help you reset and get back on track —  without  exhausting yourself. So let’s have a look at it. 💡 Why Productivity Feels Hard Sometimes Before we dive into tools and strategies, let’s talk about why productivity might feel out of reach: You’re trying to do too much at once You’re unclear on your priorities You’re not in the right headspace You don’t have structure in your day All of these are normal — but they’re also solvable. So…. Let’s figure out how we can do that. ✅ Step 1: Set a Simple Focus for the Day Forget trying to tick off 20 tasks. Instead, choose  one key goal  for the day. Ask yourself...