Understanding Cognitive-Behavioural Therapy (CBT) at Life Skills DOJO

In the area of mental and physical health and personal development, Cognitive-Behavioural Therapy (CBT) is an evidence-based intervention known for its effectiveness. At Life Skills DOJO, we integrate the principles of CBT with health psychology and the DNA_V model to offer a holistic and personalised approach to individual psychological support. Let's dive into the essence of CBT and how it aligns seamlessly with the work we do at Life Skills DOJO.

Understanding Cognitive-Behavioural Therapy (CBT):

CBT is a dynamic and goal-oriented form of psychotherapy that centers on the powerful interplay between thoughts, feelings, behaviours, and physical sensations within a certain situation. It operates on the premise that by identifying and modifying negative thought patterns and behaviours that are not so good for our health or wellbeing, individuals can reshape their emotional responses and enhance their overall well-being and actions.

Tailored Approach for Personal Growth:

What sets Life Skills DOJO apart is our commitment to a tailored approach that delves deep into the unique aspirations, needs, and preferences of the client. Led by Dr. Alexis Carey, a Chartered Health Psychologist and expert in Cognitive-Behavioural Therapy for children, adolescents, and adults, Life Skills DOJO creates a personalised therapeutic plan/ roadmap for each individual.

CBT can help with a range of conditions. Some examples relevant to www.lifeskillsdojo.com are:

• Anxiety

• Sleeping conditions such as insomnia

• School avoidance/anxiety

• Chronic Fatigue Syndrome (CFS)

• Diabetes

• Pain management

• Arthritis

• Neuropathy (nerve damage)

Integration of Health Psychology and DNA_V Model:

Our approach extends beyond traditional CBT. By seamlessly integrating health psychology and the innovative DNA_V model, Life Skills DOJO addresses mental and physical health needs, while also collaborating closely with physical health medical professionals and or education professionals as required.

Collaborative Approach:

Life Skills DOJO works closely with parents/guardians and schools of younger clients and collaborates with medical teams. This holistic systemic approach helps maintain the sustainability of outcomes beyond the therapy sessions, fosters acceptance of conditions and tackles lifestyle adjustments for those managing chronic health or medical conditions or those having difficulties within education settings.

The Expertise of Dr. Alexis Carey:

Dr. Alexis Carey, the founder of Life Skills DOJO, brings a wealth of experience from both Ireland and the UK. As a Chartered Health Psychologist and expert in Cognitive-Behavioural Therapy, she provides not only individual psychological support but also provides clinical supervision for trainee health psychologists and psychologists/counsellors based in schools.

Embarking on a Strengths Based Approach:

At Life Skills DOJO, the focus is not just on overcoming challenges but on unlocking potential and cultivating strengths. Alexis places paramount importance on creating a safe and supportive environment where children, young people and adults feel valued, heard, and empowered to share their perspectives.

Specialised Services:

Targeted Support for Ages 5 to 25:

Life Skills DOJO specialises in providing targeted support for individuals aged 5 to 25. Acknowledging the distinct challenges faced by children, teenagers, and young adults, our services are thoughtfully designed to meet the specific needs of each age group.

All age groups:

Overcoming Anxiety: Life Skills DOJO specialises in helping individuals conquer anxiety. Our proven methods and supportive environment empower individuals with tools and strategies to manage and overcome anxiety.

Improving Sleep: Quality sleep is fundamental for overall well-being. If your child/young person or you are an adult struggling with sleep difficulties, Life Skills DOJO offers targeted support, focusing on creating a conducive environment for improved sleep habits.

Managing and Living with Health Conditions: Collaborating closely with medical professionals, Life Skills DOJO provides comprehensive psychological support, fostering acceptance of conditions, and addressing lifestyle adjustments for individuals managing chronic health or medical conditions.

Conclusion:

Cognitive-Behavioral Therapy is not just a therapeutic approach; it's a pathway to personal development and improved health outcomes. At Life Skills DOJO, we harness the power of CBT, coupled with health psychology and the DNA_V model, to help individuals reach their individual goals.

Author: Dr Alexis Carey is a Chartered Health Psychologist and a Cognitive Behavioural Therapist specialising in the well-being of children, adolescents, and adults. For more information or to book an appointment go to www.lifeskillsdojo.com

Unraveling the Secrets to a Good Night's Sleep: 7 tips for Teens

Introduction:

Embarking on the journey of adolescence is a whirlwind of changes — physical, emotional, and even in your sleep patterns. As you navigate this exciting yet challenging phase of life, one crucial aspect often underestimated is the importance of a good night's sleep. In this guide, we'll uncover the secrets to enhancing your sleep habits, ensuring you wake up feeling refreshed, energised, and ready to conquer the day.

1. Understanding Your Sleep Needs:

As a teenager, your body undergoes significant changes, including alterations in your sleep patterns. Research suggests that adolescents need around 8 to 10 hours of sleep each night for optimal health and well-being. Understanding and respecting your body's sleep requirements lay the foundation for improved overall health.

2. The Teen Sleep Cycle:

Ever wondered why you suddenly become a night owl during adolescence? Blame it on your changing sleep cycle. Adolescents often experience a shift in their circadian rhythm, making them naturally inclined to stay up later and wake up later. Knowing and respecting your body's internal clock can help you schedule your sleep more effectively.

3. The Impact of Screens on Sleep:

In today's digital age, it's tempting to scroll through social media or binge-watch your favourite shows late into the night. However, the blue light emitted by screens can disrupt your body's production of melatonin, a sleep-inducing hormone. Consider establishing a technology-free zone at least an hour before bedtime to signal to your brain that it's time to wind down.

4. Creating a Relaxing Sleep Environment:

Your bedroom plays a crucial role in the quality of your sleep. Keep it cool, dark, and quiet to create an optimal sleep environment. Use comfortable bedding, and consider adding elements like blackout curtains or soothing music to enhance your sleep sanctuary.

5. Stress and Sleep:

As a teenager, dealing with stress is part of the package. However, chronic stress can negatively impact your sleep. Explore relaxation techniques such as deep breathing, meditation, or even light stretching before bedtime to help your mind and body unwind.

Also remember the importance of having someone to turn to when you feel stressed. This might be a parent/carer, friend, trusted adult or someone trained to help you manage worries and stress.

6. The Power of Consistent Sleep Patterns:

Maintaining a consistent sleep schedule, even on weekends, can work wonders for your sleep quality. Your body loves routine, and establishing a regular sleep-wake cycle can help regulate your internal clock, making it easier to fall asleep and wake up naturally.

7. Setting Realistic Sleep Goals:

Identifying specific sleep-related goals can be a game-changer. Whether it's improving your bedtime routine, reducing screen time, or setting a consistent wake-up time, small, achievable goals pave the way for better sleep habits.

Conclusion:

Prioritising your sleep is a powerful way to support your overall well-being. By understanding your unique sleep needs, adapting to your changing sleep cycle, and implementing simple yet effective sleep strategies, you're setting yourself up for success, one restful night at a time.

Author: Dr Alexis Carey is a Chartered Health Psychologist and a Cognitive Behavioural Therapist specialising in the well-being of children, adolescents, and young adults. For more information or to book an appointment go to www.lifeskillsdojo.com

5 Tips for parents if their child is starting therapy

Therapy, a powerful tool in fostering mental health, requires an intentional and collaborative approach to truly optimise its benefits. For parents navigating this path alongside their child, active participation and purposeful strategies can make a substantial difference in the outcome. However, it also can be nerve wracking for both you and your child when you’re not sure what to expect. In this collaborative guide, I'll explore tips and strategies designed to enhance the therapeutic experience for both your child and your family. These are geared towards parents of children aged 5-12 years.

1. Normalise seeing a psychologist or therapist: Creating a space for honesty and vulnerability is fundamental to the therapeutic process. Encourage your child to openly share their thoughts, emotions, and experiences, even when it feels challenging or they are worried about meeting a professional to discuss this. Normalise that we often seek help to develop different strengths and talents. For example, having a football coach or going to piano lessons. Also, we attend a guidance counsellor to help with career choices. Seeing a therapist can help us identify and use strengths to overcome challenges we are facing or areas we'd like a little support in. Embrace discussions around fears, doubts, insecurities, as well as what successes and triumphs might look like. Fostering an environment of openness and honesty builds trust, laying a strong foundation for the success of therapy. Remember not to put pressure on your child to attend. Instead suggest they try 1-2 sessions to see if it is something that will be helpful or to see if that particular therapist would be a good fit for them.

2. Collaborative Goal-Setting: Maximising the benefits of therapy begins with establishing clear and realistic goals, co-created directly with your child. This collaborative process ensures that your child's needs, rights, values, and perspectives remain central to the therapeutic journey. The therapist will identify specific outcomes your child hopes to achieve—whether addressing mental health concerns like anxiety, enhancing relationships with friends, or fostering a greater sense of confidence.

   You will also work closely with the therapist to formulate achievable, measurable goals aligned with your child's aspirations; however, it is the child’s voice that is central part of the therapeutic plan. This ensures the experience is empowering for them.

3. Encourage Self-Awareness: Facilitate your child's journey towards self-awareness, an important part of effective therapy, by demonstrating how you stay mindful of your own thoughts, feelings, and behaviours, understanding their impact on mental health. A nice way to do this is at meal times together get in the habit of each family member discussing something that went really well for them today and how that made them feel. Then something that did not go so well and how that made you feel, while also suggesting potential solutions or coping strategies you will try.

4. Active Engagement Between Sessions: Recognise that therapy extends beyond session hours, requiring active engagement between appointments for continuous progress. Encourage your child to practice self-care through activities like exercise, maintaining a balanced diet, and ensuring good sleep hygiene. Engage with homework assignments or 'show that I can tasks' provided by the psychologist and implement strategies discussed in sessions for a holistic and sustained therapeutic experience.

5. Open Channels of Communication: Regular and open communication is vital throughout the therapeutic journey. Encourage your child to share feedback on the progression of therapy, highlighting beneficial aspects and also be sure to highlight they should address any concerns or challenges they have with their psychologist. During the sessions, your psychologist/therapist will actively encourage the child/young person to provide them with honest feedback and adapt the way they work with them to meet their needs and preference. Your child’s psychologist know children are all unique and that they are the experts in their own lives!

   Actively participate in conversations with the therapist, expressing your observations and seeking guidance on how to best support your child. Collaborative communication ensures the therapy plan remains tailored to your child's evolving needs and goals.

In conclusion: In essence, your active involvement, clear communication, and commitment to self-discovery play a crucial role in the success of therapy. By embracing these strategies, parents become pivotal in creating a supportive and enriching environment that maximises the positive impact of therapy for their child.

Author: Dr Alexis Carey is a Chartered Health Psychologist and a Cognitive Behavioural Therapist specialising in the well-being of children, adolescents, and young adults. For more information or to book an appointment go to www.lifeskillsdojo.com

Four tips for Managing exam stress

Tip 1: Your brain is a supercomputer and your self-talk is the programme it will run.

Your brain, your body, and your mindset are heavily influenced by the quality of your self talk. Use positive self-talk to succeed, help you achieve goals and keep going when it gets challenging.

Tip 2: How to stop putting off studying.

Use the Pomodoro tool. It was invented by Francesco Cirillo, in the early 1980's. Pomodoro is Italian for tomato. The timer he used looked like one. You can download Focus Keeper in the app store.

All you need to do, is set a timer to 25 minutes, turn off all interruptions, and then focus. That's it! Mostly anybody can focus for 25 minutes.

The only last important thing is to give yourself a little reward when you're done. A few minutes online, a snack, even just stretching or chatting, allowing your brain to enjoyably change its focus for a while. Then set the timer again for another 25 minutes.

it's a little like doing an intense 25 minute workout at a mental gym. Followed by some mental relaxation. Give it a try!

Tip 3: Memory tricks.

There are billions of items in our long-term memory. Being able to find information in your long-term memory is vital as it's where you store fundamental concepts and techniques which are typically involved in whatever you're learning.

To help remember what you're studying you need to use a technique called spaced repetition.

This technique involves repeating what you're trying to remember, but what you want to do is a space this repetition out.

So, for example, if you're learning French verbs it is better to repeat studying them in short bursts over a number of days rather than cramming it all into one night. Anything you are trying to memorise won't stick nearly as well through one long night of study than if you practice it a number of times over several days.

Tip 4: Make sure you're getting a good nights sleep. It helps your memory and learning.

Too little sleep effects your performance on tests.

In fact, it doesn't just make you do worse on tests, sleep is actually an important part of the memory and learning process.

It seems that during sleep, your brain tidies up ideas and concepts you're thinking about and learning. It removes the less important parts of memories, and at the same time strengthens areas that you need or want to remember. During sleep, your brain also rehearses some of the tougher parts of whatever you're trying to learn.

Sleep has also been shown to make a remarkable difference in your ability to figure out difficult problems and to understand what you're trying to learn. Overall it is essential to try get a good nights sleep whilst studying and the night before exams.

For in depth tips on improving sleep check out the blog post ‘Unraveling the Secrets to a Good Night's Sleep: 7 tips for Teens’ on www.lifeskillsdojo.com

Author: Dr Alexis Carey is a Chartered Health Psychologist and a Cognitive Behavioural Therapist specialising in the well-being of children, adolescents, and young adults. For more information or to book an appointment to help improve your sleep or manage stress go to www.lifeskillsdojo.com