Laura Butler Psychological Therapy

Thank you to Pick Me Up Magazine for asking me to be their visiting specialist 'Agony Aunt' this week answering readers dilemmas around postnatal life, infertility and baby loss ❤️.

Assertiveness is the ability to express yourself effectively and stand up for your rights and needs in a clear and respectful manner, setting boundaries, and asking for what you need without being aggressive, passive, or manipulative.

Many people struggle with assertiveness due to lack of skills and awareness, due to past experiences causing low self-esteem or anxiety, causing them to fear rejection, criticism, or conflict or due to growing up within cultural or social norms that discourage assertiveness.

However, learning how to be assertive is a vital skill that can improve your relationships, increase your self-care, boost your self-esteem, and increase your confidence, and assertiveness can be developed with practice and guidance. Therapy can help you to develop self-awareness - identifying and understanding your emotions, and any negative thinking patterns, beliefs, and assumptions that may be holding you back from being assertive. It can also provide space to learn and practice assertiveness skills, and to build self-confidence. ❤️

W: www.laurabutler.co.uk
E: [email protected]

Sometimes we get caught up in our own negative self-talk and start believing things that simply aren't true. Recognising that thoughts aren't facts can benefit your mental health in multiple ways:

1. Reducing anxiety: Often, our thoughts are based on assumptions, biases, and negative beliefs about ourselves and the world around us, which can trigger anxiety. Recognising that these thoughts are not necessarily true can help reduce anxiety and prevent us from getting overwhelmed by our thoughts.

2. Challenging negative thoughts: By identifying negative thoughts as thoughts rather than facts, we can question and challenge them, leading to a more positive and healthier mindset.

3. Promoting self-compassion: We often judge ourselves harshly for negative thoughts and beliefs, but acknowledging that they are not necessarily true can help us be kinder to ourselves and our struggles.

4. Improving relationships and communicating more effectively: By acknowledging that our thoughts are subjective and may not reflect reality, we can be more open-minded, empathetic, and understanding toward others.

I often get clients asking me this question as it can be a bit confusing.

A Psychiatrist is a medical doctor who specialises in the treatment of mental health disorders, including prescribing medication and conducting medical treatments. They often work with patients who have more severe or complex mental health conditions such as bipolar disorder, schizophrenia, and major depression.

On the other hand, a Psychotherapist is a mental health professional who specialises in talk therapy, providing emotional support, helping patients to develop coping strategies, and guiding them to develop healthier thought and behavioral patterns. They are not medical doctors, and they cannot prescribe medication.

The decision to see a Psychiatrist or a Psychotherapist should be made with the your specific needs and preferences in mind. It is also possible to receive treatment from both simultaneously.

I hope this helps! Any questions then please comment below, or you can send us a DM ❤️

'CBT for working with Infertility'
(3 hour CPD course for Therapists)

Date: 13th June 2023
Time: 9.30am - 12.30pm
Location: 'Live' attendance on the above date, or recording available to purchase using the same link below
Price: £60

To book: https://book.stripe.com/6oEeXXaQl0RJfq88wy

Workshop slides, a CPD certificate and resources will be sent to everyone who attends 'live', or who purchases the recording. 

Infertility is a disease characterised by the inability to reach a clinical pregnancy after 12 months or more of regular and unprotected sexual in*******se. It is estimated to affect between 8 and 12% of reproductive-aged couples worldwide, with approximately 25% of couples finding no identified cause (Vander Borght & Wyns, 2018).

Infertility has a profound impact on an individual's mental health, and on all aspects of their life. The psychological impact of infertility presents unique challenges and a broad range of clinical presentations for CBT Therapists. This workshop will help participants to understand the psychological factors associated with infertility and how this can be considered within a cognitive behavioural framework. A combination of teaching, case examples, and interactive exercise will be used.

Learning outcomes:
* To understand what is meant by ‘infertility’ and how it can affect clients
* To be able to effectively assess and conceptualise psychological difficulties in the context of infertility using a CBT framework
* To apply existing knowledge of CBT principles to plan formulation driven interventions, taking into consideration factors that are likely to be particular to infertility
* To understand your own ‘reproductive story’ and the impact of this



W: www.laurabutler.co.uk
E: [email protected]

Individuals with OCD for (Obsessive-Compulsive Disorder) experience intrusive, unwanted, and recurrent thoughts, images, or sensations (obsessions), and develop an exaggerated sense of responsibility and concern about these thoughts and their meaning. These obsessions are often followed by repetitive or ritualised behaviors (compulsions), such as, excessive hand washing, checking doors or locks, or counting and organising items in a specific order. These compulsions are performed in response to obsessions to reduce anxiety about danger and the distress of uncertainty. Compulsions are often time-consuming, interfere with daily activities, and can lead to significant distress. Individuals with OCD are aware that their thoughts and behaviors are irrational but find it difficult to stop their repetitive actions or thoughts.

There is strong evidence base for using CBT for treating OCD. Treatment involves using a number of techniques and behavioural experiments to identify, challenge, and modify unhelpful beliefs and thought processes which maintain OCD, such as, an overinflated sense of responsibility, overestimating the likelihood of danger, and catastrophising the potential consequences.

A specific phobia is an intense fear of a particular object, situation, or activity, such as, flying, blood or an animal which can interfere with everyday life.

Symptoms can include severe anxiety, panic attacks, sweating, racing heartbeat, shortness of breath, and feeling dizzy. The symptoms can be triggered by even the thought or mention of the feared object or situation.

Cognitive-behavioral therapy (CBT) and Eye Movement Desensitisation and Reprocessing (EMDR) are two evidence-based approaches that are effective in treating specific phobias. Here's how:

CBT addresses the negative thoughts, beliefs, and behaviors that contribute to and maintain the phobia. Treatment also involves clients learning relaxation and breathing strategies and gradually exposing themselves to the feared object or situation through the use of pictures, videos, real-life situations, and imaginal exposure. This is often combined with response prevention, meaning that clients are encouraged to refrain from their usual avoidance response. This exposure allows the body and mind to learn to tolerate the phobic stimuli over time, thereby reducing the fear associated with the phobia.

EMDR targets the traumatic experience or experiences at the core of the specific phobia. This approach intends to rewire negative emotional responses to the traumatic event and alter the narrative of the traumatic phase, thereby decreasing the intensity of fear associated with the specific phobia.

PTSD (Post-traumatic stress disorder) can develop after a person has experienced or witnessed an event/events that they found distressing.

The most common symptoms of PTSD include:

1. Intrusive thoughts or memories of the traumatic event, flashbacks, or nightmares.

2. Avoidance or numbing behaviors, such as avoiding activities, places, or people associated with the trauma.

3. Hyperarousal and hypervigilance, which may include being easily startled, having difficulty sleeping, or feeling constantly on edge.

4. Negative changes in mood or thinking, such as difficulty concentrating, feeling detached or estranged from others, or having persistent negative thoughts or beliefs.

CBT (Cognitive-behavioral therapy) and EMDR (Eye Movement Desensitization and Reprocessing) therapy have both been found to be very effective for treating PTSD.

If you would to know more, or are wondering if EMDR or CBT may be helpful for you, DM us or book in for a free consultation with one of experienced and accredited therapists via the online booking system on our website ❤️

Individuals with health anxiety are preoccupied with the idea of having or developing a serious illness or disease, even when there is no medical evidence to support these concerns. They may experience a range of physical and psychological symptoms, such as:

- Checking their body for signs of illness regularly
- Excessive worry about health symptoms or bodily sensations
- Difficulty concentrating on anything other than physical symptoms
- Frequent visits to doctors for reassurance despite negative medical tests
- Avoidance of people, places or activities for fear of becoming ill
- Excessive use of health-related websites for information or reassurance

Cognitive-behavioral therapy (CBT) aims to identify and challenge the unhelpful thoughts and beliefs associated with health anxiety, undertake behavioural experiments that test the accuracy of beliefs and develop more balanced interpretations, learn mindfulness and relaxation techniques, and participate in activities that may be avoided due to anxiety.

Panic disorder is a type of anxiety disorder that is characterised by recurrent and unexpected panic attacks. A panic attack is a sudden episode of intense fear or discomfort that can involve physical symptoms such as heart palpitations, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, and feelings of choking or claustrophobia. Panic attacks usually last for several minutes but can feel like an eternity to those experiencing them.

Individuals with panic disorder experience frequent panic attacks and may worry about having future attacks or the consequences of the attacks, such as losing control, having a heart attack, or going crazy. This fear can lead to avoidance of situations or activities that might trigger a panic attack, such as social situations, enclosed spaces, or driving. The fear and avoidance can significantly disrupt the person's daily life and quality of life.

Cognitive-behavioral therapy (CBT) is an evidence-based treatment for panic disorder that aims to address and change the cognitions (thoughts) and behaviors that contribute to the development and maintenance of panic attacks through psychoeducation about panic and how the brain/body responds to anxiety, identifying and challenging thoughts and thinking styles that contribute, such as, 'catastrophic thinking' like "I'm going to pass out" and teaching behavioral techniques, such as,
progressive muscle relaxation. Additionally, behavioural experiments can help individuals test out their beliefs about panic attacks and the feared consequences of those attacks and to develop alternative beliefs and expectations. They can also test the effects of reducing or eliminating a safety behaviour (things that people do to try to prevent or manage panic attacks, but which may contribute to anxiety and avoidance in the long run).

Generalised anxiety disorder (GAD) is a type of anxiety disorder in which an individual experiences excessive and persistent worry about everyday activities and events. People with GAD worry about a wide range of issues, such as health, work, family, finances, and relationships.

Symptoms of GAD include restlessness or feeling on edge, difficulty concentrating, irritability, muscle tension, and sleep disturbance. These symptoms can interfere with an individual's ability to function in daily life and affect their quality of life.

CBT is an evidence-based and effective treatment for GAD and can help individuals develop the skills and strategies they need to manage symptoms and improve their quality of life.

Intolerance of uncertainty and positive beliefs about worry are two important factors that commonly contribute to the development and maintenance of GAD and are explored within CBT treatment:

1. Intolerance of uncertainty: Individuals with GAD tend to have high levels of intolerance of uncertainty, which can lead to excessive worrying. They have difficulty coping with the uncertainty and unpredictability of events in their lives and tend to believe that they need to be certain about future outcomes. This can result in excessive worrying and anxiety about future events, even when there is no clear danger.

2. Positive beliefs about worry: People with GAD also tend to have positive beliefs about worrying, such as the belief that worrying helps them prepare for the worst or that worrying is a way to prevent negative outcomes. These beliefs can make it difficult for them to stop worrying, even when it is counterproductive and causes distress.

Treatment can also involve breaking other maintenance cycles, such as, thought suppression, and difficulty with problem-solving alongside teaching skills, such as, mindfulness-based techniques, such as meditation and deep breathing exercises, which can help individuals learn to remain present in the moment and address feelings of fear and worry.

Social anxiety disorder, also known as social phobia, is a type of anxiety disorder in which an individual experiences an intense and persistent fear of social situations. People with social anxiety disorder may avoid social situations or endure them with intense anxiety or distress. The fear of being judged or evaluated negatively by others is a common trigger for social anxiety.

People with social anxiety disorder may have physical symptoms such as shaking, sweating, and blushing in social situations, and may have negative thoughts and beliefs about themselves, others, and the situation. They may overly self-monitor, seeking excessive reassurance or avoiding social situations altogether to avoid triggering their anxiety.

Social anxiety disorder can significantly affect an individual's daily life, work, and relationships.

Cognitive-behavioral therapy (CBT) is a type of therapy that has been found to be very effective in treating social anxiety disorder. CBT helps individuals to identify and challenge negative thoughts and beliefs about themselves and others that can contribute to social anxiety.

In CBT for social anxiety, individuals learn to identify and modify negative thought patterns that contribute to anxiety and replace them with more accurate and balanced thoughts. They also may identify and undertake behavioural experiments to help them to test the validity of their negative thoughts and beliefs about themselves and others in social situations, and learn skills for managing anxiety symptoms, such as relaxation techniques.

If you're interested in learning more, DM us or book in for a free telephone consultation on our website using our online booking system ❤️

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Anxiety is the focus for this years Mental Health Awareness Week.

Anxiety is a normal human response to stressful or dangerous situations. It is a feeling of fear or apprehension about what may happen in the future, and it can be a healthy response to a real danger. However, when anxiety becomes severe or chronic, it can interfere with daily life and relationships, and it may require treatment.

Anxiety is a common mental health condition that affects many people around the world. It can manifest in a variety of ways, including physical symptoms like body tension, sweating, and heart palpitations, as well as emotional symptoms like worry, irritability, and trouble concentrating. There are different types of anxiety disorders, such as generalised anxiety disorder, panic disorder, social anxiety disorder, and specific phobias.

To commemorate Mental Health Awareness Week, we will be looking at a different anxiety disorder every day this week ❤️

Play therapy is a form of therapy that uses play to communicate with and help children. By engaging in play, children can express their thoughts, feelings, and experiences in a safe and natural way.

There are lots of benefits to to play therapy, such as:

* Helps with emotional regulation: Play therapy teaches children how to identify and manage their emotions in a safe and supportive environment.

* Builds social skills: Play provides an opportunity for children to practice communication, cooperation, and problem-solving skills.

* Increases self-esteem: Through play therapy, children can explore their strengths and accomplishments in a positive and affirming way.

* Provides a healthy outlet: Play therapy gives children a healthy way to release stress and anxiety, and can promote overall mental health.

If you're interested in play therapy for your child, or want to know more about how it can benefit your child's mental health, don't hesitate to reach out. We're here to help and support you and your child ❤️

Yesterday I enjoyed watching new documentary 'is this ADHD?' on E4. It follows the ex Made in Chelsea star getting assessed for ADHD (Attention deficit hyperactivity disorder). Spoiler alert - after receiving a diagnosis for ADHD, and an additional diagnosis of Autism Spectrum Disorder and tics, the documentary follows Sam's journey of learning how to live with this in the most effective way for him.

I've seen a big increase this year in clients I have assessed wondering whether they may have symptoms of neurodevelopmental disorders, particularly since there can be a lot of similarities between them and mental heath disorders, such as anxiety and PTSD. It's always therefore so beneficial to have people in the public eye bravely sharing their experiences to bring further awareness ❤️

Autism, or Autism Spectrum Disorder (ASD), is a neurodevelopmental condition, which means it affects how the brain develops and processes information.

Autism is a spectrum disorder, which means it affects everyone in different ways and to varying degrees. Individuals with autism may experience challenges with communication and social interaction, restricted interests and repetitive behaviors, and/or sensory sensitivity.

Some common signs and symptoms of autism include difficulty understanding social cues, lack of interest in playing with others, repetitive behaviors or routines, and sensitivity to sensory input such as loud noises or different textures.

Early detection and intervention of autism can help manage symptoms and improve outcomes. Therapy can be very beneficial to help individuals with autism to learn new skills, manage their symptoms, manage anxiety, stress, and other emotional issues that can arise, and improve their abilities to communicate and interact with others.

Counselling and Cognitive Behavioral Therapy (CBT) are both types of talk therapy that can be helpful for individuals who are experiencing emotional or mental health issues. While there are some similarities between the two, there are also some important differences.

Counselling: Counselling, also known as therapy or psychotherapy, is a type of talk therapy that focuses on exploring a person’s emotions, thoughts, and feelings about their past, present, and future. This type of therapy is often more open-ended than CBT and can involve discussing a wide range of topics, including personal relationships, existential questions, and general life concerns. Counselling aims to help individuals identify their underlying issues, learn new coping strategies, and process their emotions and experiences.

Cognitive Behavioral Therapy (CBT): CBT is a form of therapy that focuses on the connection between thoughts, feelings, and behaviors. CBT aims to help individuals identify and challenge negative thought patterns and beliefs that may be contributing to their emotional problems. CBT often involves formal exercises and techniques, such as journaling, role-playing, and cognitive restructuring, to help individuals develop new ways of thinking about and responding to their problems.

Both Counselling and CBT can be effective forms of therapy, and the decision to pursue one versus the other may depend on individuals' unique needs and preferences. We can offer both at Laura Butler Psychological Therapy Ltd., if you aren't sure which would be most beneficial for you then just send us a message and we can book you in for a free consultation to discuss further.

- Laura ❤️

For children, navigating through the challenges and uncertainties of life can be especially difficult. They may struggle with anxiety, depression, trauma, or other mental health issues that can have significant impacts on their emotional and social development. This is where the role of a counsellor becomes vitally important.

Our Counsellor, Christina, is specially trained to provide sensitive, individualised, and effective remote therapeutic support to children aged 9+ years old who may be struggling with a range of challenges. She works with children and their families confidentially to help them explore and deal with their emotions, gain self-confidence and learn coping mechanisms.

Seeking out support from a counsellor is not a sign of weakness or failure as a parent, but rather a compassionate and proactive step toward helping your child achieve optimal emotional health and well-being. It is never too early or too late to seek support, and the sooner the family reaches out, the better the outcome for the child.

Have you heard of EMDR therapy? Eye Movement Desensitization and Reprocessing (EMDR) is a type of therapy that can help you overcome the effects of past traumatic experiences, as well as other troubling memories or emotions.

EMDR therapy uses a combination of techniques to help you process your memories in a way that improves their integration into your overall memory system. One of the key techniques is called bilateral stimulation, which involves eye movements, sounds, or taps used to stimulate both sides of the brain.

By helping you reprocess your memories in a safe and supportive environment, EMDR therapy can reduce the intensity of your emotions related to the past trauma, allowing you to move forward in life with greater ease and resilience.

If you've been struggling with the effects of past trauma or feel weighed down by difficult memories or emotions, EMDR therapy might be worth considering.

Michelle has availability remotely, book in for a free consultation today using our easy online booking system on our website

Imposter syndrome is that nagging feeling that we are not good enough, that we are frauds, and that we are going to be found out at any moment. It can be debilitating, causing anxiety and undermining confidence, making it difficult to achieve our goals.

Some common symptoms of imposter syndrome are:

1. Feeling like a fraud or that you do not belong in your current role or position
2. Downplaying your achievements and downplaying praise or recognition
3. Constantly seeking external validation and approval from others
4. Feeling anxious or stressed about being exposed as an imposter
5. Over-preparing and overworking to compensate for perceived inadequacies
6. Self-doubt and insecurity about your abilities
7. Feeling like you are not qualified or knowledgeable enough for your role
8. Perfectionism and obsessing over minor mistakes or criticisms
9. Avoiding tasks or responsibilities that could reveal your perceived inadequacies
10. Constantly comparing yourself to others and feeling inferior or inadequate.

Imposter syndrome is a common issue that affects many people, but it is treatable with CBT. By helping you to recognise and acknowledge feelings of self-doubt, identify the source of your imposter syndrome, replace negative self-talk with positive self-talk, celebrate successes, practice self-care, set realistic and attainable goals, and accept imperfections, CBT can help individuals overcome this issue and achieve their full potential.

I've been sat watching the Royal Coronation today, whilst my daughter whinges at me asking why it's going on for so long! The media have portrayed the joy associated with the event, but what are some of the common mental health challenges that individuals may experience while watching the royal coronation?

1. Anxiety or nervousness about the event

2. Depression or sadness if they are unable to attend in person or feel excluded from the festivities

3. Envy or jealousy towards those who are attending or participating in the event

4. Disconnection or dissociation from reality as they become absorbed in the fantasy of the coronation

5. Irritability or agitation due to the hype and excitement surrounding the event

6. FOMO (fear of missing out) if they perceive the coronation as a significant cultural event that they are not a part of

7. Obsession or compulsivity in following every detail and development of the coronation, which can lead to feelings of stress or overwhelm

8. Feelings of inferiority or inadequacy if they compare themselves to the wealth and status displayed during the coronation.

- Laura ❤️

Wishing everyone a peaceful Christmas. It's OK if it's not the joyful family-filled time that is portrayed in the media. If you are feeling lonely, or finding it difficult, then please know that there is support available ❤️

Multi-platinum-selling singer-songwriter speaks in this BBC Three documentary about his struggles with his mental health following him being propelled to stardom after his X Factor win in 2012.

James openly talks of experiencing a decade of highs, but also of desperate lows, due to suffering from anxiety, depression, severe panic attacks and suicidal ideation.

The documentary explores James' journey into deciding whether anti-depressants could help him, helpfully exploring the advantages and disadvantages to them in an unbiased way, whilst also considering other factors that could positively impact upon his mental health, such as, having a sense of community.

We have our candle lit for and are thinking of all of the babies gone too soon, and all those impacted by baby loss in any way ❤️

.essex

You are not alone ❤️

It's Baby Loss Awareness Week (BLAW) next week, a difficult time for many families grieving the loss of their baby/babies.

BLAW culminates with the global 'Wave of Light' on 15th October where families across the world light a candle at 7pm local time and leave it burning for at least one hour to remember all babies that have died too soon.

We will be joining them and lighting our own special candle, that has been delivered today. It has been created exclusively by for 'Wave of Light' 2022 with 100% of the profits being donated to charity. This will fund research into the causes of baby loss and provide bereavement support for grieving families.