Jason Spendelow 20/07/2023 Jason Spendelow 20/07/2023

Work-Life Balance

The science and strategies to hit the sweet spot between work and home life.

Work-Life Balance: Proven Strategies from our Specialists

In today's fast-paced world, achieving work-life balance (WLB) has become more challenging than ever.

Most of us experience increasing expectations and long hours at work. Many people find it hard to maintain a healthy WLB. Poor balance can negatively impact personal and professional lives. Both the individual and organisation lose in this situation.

In this article, we cover key strategies to promote WLB. These techniques have been used with many clients over several years to good effect. Good WLB is not rocket science, but instead takes persistence and an ability to see hidden psychological obstacles.

The Determinants

Several determinants factor into achieving this balance, each acting as a piece of a larger puzzle.

Work Flexibility: The ability to have some control over when, where, and how work is done significantly affects work-life balance (1). This can include flexible hours, remote working, or job-sharing.
Workload: A manageable workload that doesn't necessitate consistently long work hours can contribute to a more balanced work-life equation (2).
Organizational Culture: A supportive organizational culture that values employees' work-life balance can create an environment conducive to achieving that balance (3).

When individuals and organisations get these determinants right, the resulting work-life balance benefits both parties substantially.

How many hours a week is a good work-life balance?

While a global study suggested that a 39-hour workweek could be the sweet spot (4), it is important to note that quality over quantity matters. The focus should be on productivity rather than the number of hours worked.

Prioritise Personal Time

One of the essential steps to achieving work-life balance is prioritising personal time. Easier said than done, but this is an essential strategy. Dedicating time to personal activities can significantly improve mental health and reduce stress. In addition, WLB can be enhanced when people have important and meaningful roles outside work.

Treat self-care and personal interests as 'meetings' with yourself. Regard these activities as essential commitments; in the same way you'd approach compulsory workplace meetings.

A key barrier to implementing this strategy are fears of negative outcomes. For example:

Being less productive
Colleagues seeing you as lazy
Lack of success/progress in career

There are at least two ways to deal with these barriers:

Question the accuracy of these predictions (e.g., evidence, possibility of other outcomes)
Try a small increase in time for personal activities and see what happens.

Set Boundaries Between Work and Personal Life

Establishing clear boundaries between your work and personal life is crucial for maintaining a healthy work-life balance. This involves deciding:

Maximum hours worked per week
Not taking work home.
Managing channels of communication (email, calls from colleagues/clients)

By creating a clear distinction between work and personal lives, you can better allocate time and energy to both areas. This can help promote a healthier, more balanced lifestyle.

Manage the work-personal time transition

Remember commuting?

Something many of us despised for good reason. But people have discovered that the journey to and from the office helped us transition between work and personal time.

Eliminating the daily commute presents challenges in managing the boundaries between work and home life. Many of the people I work with have found themselves working longer hours as a result of the enforced changes brought about by the global pandemic.

If you are looking for an effective transition game-plan, you need to consider both your mindset and the practical strategies available to take on this challenge. These two elements can be summarised in a three-component plan covering cognition, behaviour, and your environment.

Cognition

An essential first step in effectively managing the transition between work and personal time is to view pandemic-related changes to your working pattern (e.g., absence of commuting time) as a positive opportunity to optimise your work-life balance. You are more likely to cope with this transition when viewed as a challenge that you can conquer.

Think about your ideal work-life balance, and use this as a basis to structure your working day. Obviously, some factors influencing this balance are not in your control (e.g., an urgent request from your manager). But, you still need a clear picture of where you want to go. This blueprint helps you to identify the nuts and bolts of your 'well-balanced' day (e.g., what hours you work, what non-work activities to prioritise, etc).

Next, think about the pros and cons of home-based working. How can you maximise the pros and mitigate the cons?

Finally, stop and reflect on any urge to work longer hours. The normal pressure to work harder for longer can be intensified when working from home. Challenges these urges:

Does increasing working hours fit with your ideal work-life balance?

What are some possible long-term unintended consequences of working more?

Behaviour

We now move on to some common-sense strategies. These suggestions are definitely not rocket science. Instead, the real challenge lies in the consistent implementation of these tactics.

Have a repeatable pre- and post-work routine that involves non-work activities (e.g., exercising, seeing a friend).

Dress for work, then get out of these clothes when you close your laptop for the day.

Turn off devices (e.g., phone) when finished working for the day.

Set your working hours, then be accountable to someone for sticking to this routine (e.g., tell a partner/spouse what these hours are).

See support from trusted colleagues or friends who also work from home. Use this resource to discuss and problem-solve challenges).

Environment

Finally, consider the physical environment in which you work:

Have a dedicated workspace or station in the house/apartment.

Use this workspace only for work (where possible).

If this space is multi-purpose (e.g., living room), remove work equipment at the end of the working day.

Develop a Routine and Stick to It

Creating a routine can help you manage your time more effectively and establish a sense of stability in your daily life. Determine a fixed schedule for your work hours and personal activities, ensuring you allocate enough quality time for both.

By following a consistent routine, you can improve your work-life integration and maintain a balance between your personal and professional responsibilities.

Learn to Delegate and Say No

Overloading yourself with tasks and responsibilities can lead to long work hours and burnout, negatively affecting both your personal life and mental health.

To achieve a healthy work-life balance, it is essential to learn to delegate tasks to others when possible and say no to additional responsibilities that you cannot handle. By doing so, you can manage the amount of work you take on, reduce stress, and maintain a more balanced lifestyle.

Focus on Self-Care and Wellbeing

Taking care of yourself physically and mentally is a vital aspect of achieving work-life balance. Online life coaches and psychologists recommend incorporating self-care practices into your daily routine, such as exercising, eating a balanced diet, and getting enough sleep.

Prioritizing self-care can help you maintain a healthy mindset, reduce stress, and increase your overall productivity and wellbeing.

Summary

Achieving work-life balance is an ongoing process that requires conscious effort and commitment. By implementing the expert strategies outlined in this article, you can create a more balanced lifestyle that benefits both your personal and professional life.

Remember to prioritize personal time, set boundaries between work and personal life, establish a routine, learn to delegate and say no, and focus on self-care and wellbeing. By doing so, you can improve your work-life integration, reduce stress, and maintain a healthy mental state.

Achieving work-life balance is not only essential for your overall wellbeing, but it can also lead to increased productivity and job satisfaction.

Don't hesitate to seek guidance from online life coaches and psychologists to further develop personalized strategies for managing your work and personal life effectively. With dedication and persistence, you can create a harmonious balance that will enhance your overall quality of life.

We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.

Book a free meet and Greet with Dr spendelow

References

(1) Allen, T. D., Johnson, R. C., Kiburz, K. M., & Shockley, K. M. (2013). Work–family conflict and flexible work arrangements: Deconstructing flexibility. Personnel Psychology, 66(2), 345-376.

(2) Voydanoff, P. (2005). Toward a conceptualization of perceived work‐family fit and balance: A demands and resources approach. Journal of Marriage and Family, 67(4), 822-836.

(3) Thompson, C. A., Beauvais, L. L., & Lyness, K. S. (1999). When work–family benefits are not enough: The influence of work–family culture on benefit utilization, organizational attachment, and work–family conflict. Journal of Vocational Behavior, 54(3), 392-415.

(4) OECD (2018). Hours Worked (Indicator). doi: 10.1787/47be1c78-en.

Jason Spendelow 17/07/2023 Jason Spendelow 17/07/2023

The Growth Mindset: Explanation, Pros & Cons

The growth mindset and it’s pitfalls explained.

All You Need to Know About a Growth Mindset

The 'growth mindset' is a popular concept used by people in education, business, and personal life.

This term, coined by psychologist Carol Dweck from Stanford University, refers to the belief that our basic qualities (e.g., intelligence) can be developed through dedication and hard work.

The growth mindset developed from Dweck’s Mindset theory. This theory proposes that people have one of two mindsets; ‘fixed’ or a ‘growth’ mindset (Dweck & Legget, 1988).

People with a fixed mindset assume their intelligence, knowledge, and abilities can't change. They are fixed. Those adopting this mindset assume the brain grows, abilities improve, and positive change occurs over time.

Five Characteristics of a Growth Mindset

Proponents believe people with a growth mindset exhibit the following attributes:

Embracing Challenges: People see challenges as opportunities to learn and grow. They understand that stepping out of their comfort zone is necessary for learning.
Persisting in the Face of Setbacks: Failure is not a dead-end. Instead, it is a stepping stone, a chance to learn and come back stronger.
Effort as a Pathway to Mastery: acknowledges that effort is not just beneficial but essential for mastery. It's the fuel that drives the engine of success.
Learning from Criticism: Constructive criticism represents valuable feedback. It's an opportunity to identify areas of improvement and work on them.
Finding Lessons and Inspiration in the Success of Others: Those with a growth perspective find inspiration and lessons in other people's achievements. People do not feel threatened by the success of others.

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The Seven Growth Mindsets

While the concept of a growth mindset is straightforward, its application can take many forms. The following seven strategies are said to build a growth mindset:

The Open Mindset: Embraces new ideas and experiences.
The Resilient Mindset: Bounces back from adversity and setbacks.
The Curious Mindset: Seeks out new knowledge and enjoys learning.
The Purposeful Mindset: Has clear goals and the determination to achieve them.
The Adventurous Mindset: Takes risks and pushes boundaries.
The Observant Mindset: Learns from the experiences and success of others.
The Collaborative Mindset: Understands the power of learning with and from others.

Growth Mindset in Action

Let's consider a straightforward example.

Imagine a high school student who struggles with physics. A student with a fixed mindset might think, "I'm just not good at physics," and avoids the subject. They believe their abilities in this area are unchangeable. People with a fixed mindset are said to limit their capacity for learning.

In contrast, a student with a growth mindset might think, "Physics is a challenge, but I can improve with practice and effort. The 'amount of intelligence' is not the only key to success here". They understand that their abilities can be developed and embrace the struggle as part of the learning process.

Developing a Growth Mindset

So, how can you cultivate this mindset? Here are some strategies:

Embrace Challenges: Step out of your comfort zone. Remember, growth comes from facing and overcoming challenges.
Reframe Setbacks: Instead of seeing setbacks as failures, view them as opportunities to learn and grow.
Value Effort: Recognise that effort is a necessary part of the journey to mastery.
Seek Feedback: Be open to constructive criticism and use it as a tool for improvement.
Celebrate Growth: Acknowledge and celebrate progress, no matter how small.

The Science Behind the Growth Mindset

While there are several promising studies, we lack a large body of well-designed studies to understand the impact of a growth mindset fully. For instance, many existing studies have not sufficiently described the implementation of growth mindset interventions (Burnette et al., 2022).

This issue is common with many popular psychological concepts. We should be cautious in making firm conclusions about a growth mindset. This concept makes sense and appeals to many people. But, lots more scientific research is required before we can understand the true effects and the conditions under which a growth mindset can be most beneficial.

Criticisms of the Growth Mindset

While the growth perspective has been widely embraced, it's not without its critics. Some argue that the theory oversimplifies the complex nature of learning and intelligence. Others point out that not all qualities are equally malleable, and some traits may be more resistant to change than others.

Moreover, some critics argue that the growth mindset theory places too much emphasis on individual effort. Not enough attention is given to external influences on learning and achievement. For instance, socioeconomic status and quality of education. They argue that a growth orientation alone may not be enough to overcome these systemic barriers.

Summary

While the concept is not without its critics, the growth mindset continues to be a popular approach to learning and development. We still have many questions to answer about the effectiveness and optimal conditions for this mindset. However, this approach can help people organise their thinking and self-advancement.

We have extensive experience helping people foster a growth mindset and other psychological strategies. Read more about our work or browse other articles. Get in touch anytime.

Book a free meet and Greet

References

Dweck, C. S., & Leggett, E. L. (1988). A social-cognitive approach to motivation and personality. Psychological review, 95(2), 256.

Goldstein, S., & Naglieri, J. (n.d.). Encyclopedia of child behavior and development. Springer. Link

Sridharan, V., Shoda, Y., Heffner, J., & Bricker, J. (2019). A Pilot Randomized Controlled Trial of a Web-Based Growth Mindset Intervention to Enhance the Effectiveness of a Smartphone App for Smoking Cessation. Link to the article

Burnette, J. L., Knouse, L. E., Billingsley, J., Earl, S., Pollack, J. M., & Hoyt, C. L. (2023). A systematic review of growth mindset intervention implementation strategies. Social and Personality Psychology Compass, 17(2), e12723. https://doi.org/10.1111/spc3.12723

Jason Spendelow 03/07/2023 Jason Spendelow 03/07/2023

The National Counselling Society (now the NCPS)

An overview of the National Counselling Society (now the NCPS).

Understanding the National Counselling Society

In the realm of mental health, professional counselling bodies play a pivotal role. They set standards for professionals, advocate on key issues, and (hopefully) improve service standards. The purpose of these organisations is multi-faceted:

Firstly, they protect the public. This is acheived by ensuring that professionals meet practice standards and adhere to a code of ethics. This provides assurance for those seeking help, knowing that they are consulting with a vetted professional who meets the necessary standards.
Secondly, they support professionals by providing continuous learning and professional development resources. This includes opportunities for training, workshops, conferences, and access to the latest research and developments in the field.
Thirdly, they advocate for the profession. These bodies represent the interests of practitioners and the field at large in discussions with policymakers and the public. This advocacy work helps to raise the profile of the profession. But also influences relevant legislation and policy, and ensures recognition of the value brought by counselling and psychotherapy.

The National Counselling Society (NCS) is one of several professional bodies in the UK.

How does it compare to others like the British Association for Counselling and Psychotherapy (BACP)? Is it recognised by the National Health Service (NHS)? And what's this about a new name? Let's delve into these questions.

The National Counselling Society (NCS) and BACP: A Comparative View

The NCS and BACP are two significant entities in the field of mental health. Both are home to professionals dedicated to supporting mental health, but they have different characteristics.

The BACP, being older, has a larger membership and is often the first choice for professionals in the field. However, the NCS, though smaller, has been gaining recognition over recent years.

In terms of quality, both societies maintain an 'accredited register'. This is a list of professionals who meet standards set by the Professional Standards Authority. This ensures the practitioner meets the necessary standards. So, whether NCS or BACP is 'better' might depend more on personal preference and specific needs than a definitive ranking.

Recognition of the NCS

The NCS has gained significant recognition in the mental health field. It's one of the first organisations to gain Accredited Register status with the Professional Standards Authority.

But what about the NHS, the cornerstone of the UK's health system? While the NHS doesn't officially endorse any professional bodies, it recognises the Accredited Registers programme. Therefore, professionals registered with the NCS are recognised as meeting the standards that the NHS trusts.

Ethical and professional standards

The NCS operates a code of ethical practice based on the following principles:

Working towards the good of clients
Being trustworthy and responsible
Respect for the dignity and rights of the client
Justice
Integrity and self-responsibility

The NCS also provides a guide to practitioners around offering a service. These standards cover issues ranging from proving clear and transparent terms/conditions and realistic service outcomes.

A New Name for the NCS

Organisations, like people, can evolve and change. As of 15th May 2023, the NCS has officially changed its name to the National Counselling & Psychotherapy Society (NCPS). This new name reflects its broader focus, encompassing both counselling and psychotherapy; two connected but distinct fields.

Summary

In the field of mental health, the National Counselling & Psychotherapy Society (formerly NCS) plays an important role. Its recognition by the Professional Standards Authority and the implicit recognition by the NHS make it a viable choice for professionals and clients alike.

The Expat Experience: The Challenges of Living Abroad

Understand and successfully meet the challenges of living abroad.

The Expatriate: Thriving In Your New Environment

An expatriate experience is a huge life adventure, full of opportunities and challenges. An expatriate (or 'expat') is someone who leaves their home country to live in a foreign land. Expats typically plan to return home eventually, while immigrants are permanently residing in their new country.

The expat journey can be enriching. You are exposed to new cultures, languages, and experiences. However, it also comes with its unique set of challenges, particularly on the psychological front.

The psychological landscape of an expat

Living in a foreign country, away from the familiar comforts of home, can be a daunting experience. Life can differ on every level. You may be unfamiliar with everything from the cost of living to the prevailing political system.

The culture may differ vastly, and the sense of being an outsider can be overwhelming. For example, a person moving from Los Angeles (or some other part of the United States) to Saudi Arabia must deal with a very different way of life.

Adjusting to a new cultural context is a complex process involving many psychological factors.

It's not just about learning a new language or understanding local customs. You must also deal with a fundamental shift in how people perceive and interact with the world. This process is often referred to as cultural adjustment. This process is a key aspect of the expatriate experience.

Cultural adjustment involves a dual process of cultural and psychological change resulting from contact between two or more cultural groups (1). This process is often characterized by a series of stages:

The initial euphoria of being in a new place
A period of frustration and confusion as cultural differences become more apparent
A phase of understanding and acceptance as one becomes more familiar with the new culture.

A u-shaped experience

One key theory that explains adaptation is the U-Curve Theory of Adjustment.

This theory suggests that cultural adjustment follows a U-shaped curve. Initially, expatriates may experience a 'honeymoon' phase where everything is exciting and new.

However, as the reality of living in a foreign country sets in, they may enter a 'crisis' phase where they feel homesick, frustrated, and anxious.

Over time, as they learn more about the new culture and begin to feel more comfortable, they enter the 'recovery' phase, and eventually the 'adjustment' phase, where they feel at ease in the new culture.

However, the process of cultural adjustment is not the same for everyone. It can be influenced by various factors, including personality traits, previous international experience, language skills, and the level of cultural difference between the home and host countries (3).

Expatriates often face several key areas of difficulty during their adjustment process:

Cultural Differences: Understanding and adapting to the norms, values, and customs of the host country. This can include everything from communication styles to social etiquette to attitudes towards work and family.
Language Barriers: Even if expatriates speak the language of the host country, they may struggle with local dialects, slang, or non-verbal communication cues.
Social Isolation: Expatriates may feel lonely or isolated, particularly if they have difficulty making local friends or are separated from family and support networks.
Workplace Challenges: Expatriates may face challenges in adapting to the work culture of the host country. People may encounter different expectations around hierarchy, communication, and work-life balance, for example.
Identity Issues: Living in a foreign country can lead to questions about identity and belonging, particularly for long-term expatriates.
Practical Difficulties: Everyday tasks, such as navigating public transportation or understanding local laws and regulations can be challenging.

Understanding these challenges can help expatriates prepare for their move and develop strategies to cope with the difficulties they may face. It's also important for organizations to provide support to expatriate employees. Help may come in the form of pre-departure training, language classes, and mental health resources.

Psychological support

Psychological support is often overlooked for expats. However, this resource can greatly enhance a person's ability to adapt to the new cultural context. Two studies based in Vietnam (4) and Bangladesh (5) consider the use of mental health programs in a foreign context. These studies highlight the importance of mental health literacy and the need for culturally sensitive interventions.

Practical strategies for expats

Here are some practical strategies that expats can implement:

Cultural Adaptation: Take time to learn about the culture of your host country. This can help you understand local customs and etiquette, making your transition smoother.
Social Connections: Building a social network can provide a sense of community and help alleviate feelings of isolation.
Self-Care: Regular exercise, a balanced diet, and adequate sleep can go a long way in maintaining your physical and mental health.
Professional Help: Don't hesitate to seek professional help if you're struggling with your mental health.
Normalise the challenges: Expect to go through periods of difficulty, confusion and doubt. These are a normal part of the expat experience. These phases often pass, provided you are not experiencing subsequent mental health difficulties.

Summary

Being an expatriate is a journey of discovery, filled with new experiences, challenges, and opportunities for growth. This path may be fraught with difficulties. But, understanding the process and challenges can equip expats with the necessary tools to navigate their new lives successfully.

The psychological landscape of an expat is complex and multifaceted, shaped by a myriad of factors including personality traits, previous international experience, language skills, and the level of cultural difference between the home and host countries. However, expats can survive and even thrive in their new homes with skills and support.

We have extensive experience helping people conquer performance, wellbeing, and other psychological issues. Read more about our work or browse other articles. Get in touch anytime.

Book a free meet and Greet

References

Sterle, M., Fontaine, J., De Mol, J., & Verhofstadt, L. (2018). Expatriate Family Adjustment: An Overview of Empirical Evidence on Challenges and Resources.
Thoma, M., Rohleder, N., & Rohner, S. L. (2021). Clinical Ecopsychology: The Mental Health Impacts and Underlying Pathways of the Climate and Environmental Crisis.
Kalisch, R., Köber, G., Binder, H., Ahrens, K. F., Basten, U., Chmitorz, A., Choi, K. W., Fiebach, C., Goldbach, N., Neumann, R., Kampa, M., Kollmann, B., Lieb, K., Plichta, M., Reif, A., Schick, A., Sebastian, A., Walter, H., Wessa, M., Yuen, K., Tüscher, O., & Engen, H. G. (2021). The Frequent Stressor and Mental Health Monitoring-Paradigm: A Proposal for the Operationalization and Measurement of Resilience and the Identification of Resilience Processes in Longitudinal Observational Studies.
Dang, H., Weiss, B., Lam, T. T., & Ho, H. (2018). Mental health literacy and intervention program adaptation in the internationalization of school psychology for Vietnam.
Akter, F., Rahman, M., Pitchik, H., Winch, P., Fernald, L., Huda, T. M. N., Jahir, T., Amin, R., Das, J., Hossain, K., Shoab, A. K., Khan, R., Yeasmin, F., & Sultana, J. (2020). Adaptation and Integration of Psychosocial Stimulation, Maternal Mental Health and Nutritional Interventions for Pregnant and Lactating Women in Rural Bangladesh.

Jason Spendelow 25/05/2023 Jason Spendelow 25/05/2023

Concepts Representing The Opposite Of Empathic

Understanding the opposing concept of apathy and related terms.

Apathy: The Opposite to Empathic - An Insight into Unempathetic Behaviour

Apathy is a state many describe as the complete lack of interest, enthusiasm, or concern, an unfeeling detachment from emotions. This is often seen as the opposite term of empathic.

Empathy, the ability to sense and resonate with the emotions of others, is a cornerstone of human social interaction. So, what is the opposite of empathising? We label this ability, or rather the lack of it, to emotionally connect, an antithesis of the empathic process, as 'unempathetic'.

Of course, there are several other terms similar to apathy and unempathic. Some examples include aloof, uninterested, harsh and heartless.

What Is The Opposite To Empaths?

So, who sits at the polar end of the empath spectrum? The answer isn't as binary as we'd like. It isn't an 'unempath', as empathy isn't an on/off switch. Instead, we have individuals exhibiting various degrees of empathic abilities.

At one extreme, we find 'empaths' - people highly attuned to the emotional experiences of others. On the opposite end, we find those exhibiting apathy, an affective state often described as the 'opposite to empathic.'

This isn't to be confused with antisocial tendencies or personality disorders. Apathy primarily refers to a deficit in emotional understanding, not a disregard for social norms.

Causes

The causes of apathy are multifaceted. Recent studies show a complex interaction between neurological, psychological, and social factors. For instance, research by Le Heron and colleagues (1) found apathy associated with dysfunction in the prefrontal cortex, a brain region involved in motivation and decision-making.

Psychological factors such as chronic stress, emotional burnout, or compassion fatigue can also contribute to apathy.

Managing Apathy

How can one deal with apathy? Various strategies rooted in cognitive behaviour therapy (CBT) have shown promise. By changing the pattern of negative thinking, individuals can learn to regulate their emotions more effectively, promoting empathy.

Summary

'Unempathetic' is the term often used to denote a lack of empathic resonance. However, the true opposite of empathising isn't merely being unempathetic, but rather displaying apathy.

The opposite of empaths aren't 'unempaths', but individuals residing on the spectrum of empathic capacity, with those exhibiting apathy representing the far end. The challenge is not to label, but to understand and work towards fostering empathy, a vital tool in our shared social experience.

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References:

(1) Le Heron, C., Apps, M. A. J., & Husain, M. (2018). The anatomy of apathy: A neurocognitive framework for amotivated behavior. Neuropsychologia, 118(Pt A), 54–67.

Jason Spendelow 24/05/2023 Jason Spendelow 24/05/2023

Myers-Briggs: Can You Trust It?

Find out whether the popular Myers-Briggs test is a legitimate tool in personality assessment.

Myers-Briggs: The Bad And The Ugly

Born out of the profound intellectual lineage of Carl Jung, the Myers-Briggs Type Indicator (MBTI) stands as one of the most popular personality tests worldwide. Crafted by Isabel Briggs Myers and her mother, Katherine Briggs, it was developed as an application of Jung's theory of psychological types.

Though hailed for its simplicity in categorising people into one of 16 personality types, the MBTI, over time, has found itself in the eye of a storm of scientific scrutiny.

Shaky Theory

Much of the criticism surrounding the MBTI springs from its theoretical underpinnings. The framework is based on the idea that humans can be sorted into distinct types. This perspective is an oversimplification of human personality.

Many in the scientific community advocate for a more complex and nuanced picture. Personalities are not easily compartmentalised. Instead, they should be viewed as a series of continuums. This dimension approach starkly contrasts with the MBTI type dichotomies. Here, for example, a person is either introverted or extroverted, but never on a scale between the two (1).

Predictive Validity

A critical issue that calls the validity of the MBTI into question is its lack of predictive power. A personality test is expected to be able to predict certain behaviour outcomes and attitudes.

For instance, the Big Five personality test has shown strong correlations with job performance and career success (2). Regrettably, the same cannot be said about the Myers-Briggs test, despite its widespread use in occupational settings.

Reliability

Another thorn in the side of the Briggs Type Indicator MBTI is its reliability. Simply put, do the test results remain consistent over time? Studies indicate a substantial percentage of people receive a different Myers-Briggs type when retested (3).

Such inconsistency throws a spanner into the works of a tool that purports to provide deep insights into an individual's core personality type.

Enduring Appeal

Despite these valid criticisms, the MBTI continues to fascinate many, its simplicity acting as a magnet that draws people in. Its endurance can be partially explained by a psychological phenomenon known as the Forer effect. This effect is people's tendency to see vague, general statements as uniquely applicable to themselves.

While the Myers-Briggs Type Indicator is an intriguing mirror of Jung's theory, its scientific underpinnings are shaky. Its popularity may speak more about our desire for easy answers than about its accuracy as a psychological tool.

There are high-quality alternative personality assessment measures available. These include the NEO personality inventory and the MMPI. Administered by trained professionals, these instruments can provide valuable insights for those wanting to understand their psychological lives in work or personal contexts.

Book a free meet and Greet with Dr spendelow

References

Pittenger, D. J. (1993). The utility of the Myers-Briggs Type Indicator. Review of Educational Research, 63(4), 467-488.
Barrick, M. R., & Mount, M. K. (1991). The Big Five Personality Dimensions and Job Performance: A Meta-Analysis. Personnel Psychology, 44(1), 1-26.
Pittenger, D. J. (2005). Cautionary comments regarding the Myers-Briggs Type Indicator. Consulting Psychology Journal: Practice and Research, 57(3), 210-221.

Jason Spendelow 24/05/2023 Jason Spendelow 24/05/2023

The DISC Personality Assessment: Worthwhile Investment Or Con?

A critical overview of the DISC personality assessment

DISC Personality Types: A Critical Review

The DISC assessment is popular for discerning behaviour styles and personality traits. Psychologist William Moulton Marston (1) is credited with the groundwork for this measure.

The DISC personality test, known for assessing Dominance, Influence, Steadiness, and Conscientiousness, holds an enduring appeal in many professional contexts. However, several critiques can be raised from a scientific perspective. We briefly summarise key issues in this article.

The Underlying Theory

While rooted in Marston's ideas, the theory behind DISC profiles was developed into a practical assessment tool posthumously. The DISC personality test is known for its simplicity. A person's responses are categorised into a DISC type. Each type - D, I, S, or C - corresponds to a quadrant of the DISC graph.

This model proposes that people display these personality traits in varying degrees, with one typically more dominant than the others. These DISC personality styles are:

Dominance (task-oriented and fast-paced)
Influence (people-oriented and fast-paced)
Steadiness (people-oriented and detail-oriented)
Conscientiousness (task-oriented and detail-oriented).

The knowledge of personal style can guide interactions and decision-making in both personal and professional situations.

The Scientific Scrutiny

Despite its broad application, the DISC personality test is subject to significant criticism.

Reliability and Consistency

Reliability relates to the consistency of results over time. This element is a fundamental attribute for any psychological assessment. Some research raises questions about the test-retest reliability of DISC assessments. Significant response variation may occur when individuals take the test at different intervals (2).

Lack of Predictive Validity

Predictive validity is the ability to anticipate future behaviour or outcomes. This attribute is very important for personality assessments. Critics argue that the DISC model lacks predictive validity. This suggests that a person's DISC profile may not accurately foretell their success in a particular role or context (3).

Oversimplification of Personality Traits

By dividing personalities into four DISC types, the DISC personality test risks simplifying the complex nature of human personality (4). Therefore, this assessment may neglect the nuances and subtleties that a more comprehensive assessment might reveal.

Absence of Normative Data

Responses collected from hundreds of people for a given questionnaire represent normative data. It is essential to compare individual scores with an appropriate reference group. DISC assessments lack this normative data.

This shortcoming is problematic for many reasons. For instance, an individual's score cannot be interpreted in a broader context (5). This absence can limit the tool's application in an employment context (e.g., recruitment).

Scarcity of Peer-Reviewed Research

Compared to other popular personality assessments, there is a relative lack of independent, peer-reviewed research supporting the DISC model (6). Independent, peer-reviewed studies are the gold standard for validating such assessments. This absence further questions scientific credibility.

Alternatives

Several alternative scientifically validated personality assessment tools that are available and used by trained practitioners. The NEO Personality Inventory-Revised (NEO-PI-R) and the Minnesota Multiphasic Personality Inventory (MMPI) are two such examples.

The NEO-PI-R, grounded in the Five Factor Model. This approach views personality in five key domains: Neuroticism, Extraversion, Openness to Experience, Agreeableness, and Conscientiousness (7). Some of these personality elements have been linked reliably to many psychological issues (e.g., neuroticism with perfectionism and depression). The NEO has demonstrated robust reliability and validity across numerous studies (8).

Similarly, the MMPI is one of the most widely used personality assessments in mental health. It has evolved through multiple iterations, each enhancing its validity and clinical relevance (9).

These assessments, backed by a wealth of empirical research, represent the gold standard in personality testing.

Summary

The DISC personality test provides a simple and accessible tool for exploring behaviour styles and personality profiles. However, a rigorous examination uncovers significant scientific limitations on many fronts. A comprehensive view of an individual (e.g., consideration of experiences, skills, and a broad range of personality facets) remains the most prudent approach in both personal and professional contexts.

Human Givens Therapy: An Introduction

A critical introduction to human givens therapy.

Human Givens Therapy

In the vast landscape of psychological therapies, one approach has been quietly gaining attention - the Human Givens Therapy. Coined by Joe Griffin and Ivan Tyrrell, this therapy promises a practical, holistic approach to mental and physical health.

But what exactly is it, and does it work? Let's delve into the world of human givens.

What is a Human Givens Therapist?

A Human Givens therapist is trained in the human givens approach. This method combines proven therapeutic techniques and the latest neuroscientific findings. The approach, developed by Joe Griffin and Ivan Tyrrell, focuses on the 'givens' of human nature. These are our innate physical and emotional needs, and the resources we have to meet them.

The Human Givens Approach

The human givens approach is an organising system. It provides a holistic, scientific framework for understanding how individuals and society function. This system is said to have a wide range of benefits.

The approach is based on the idea that if our natural needs are satisfied and we use our inborn abilities well, we can lead happy and balanced lives.

The Basic Human Givens

The 'givens' of human nature, according to Griffin and Tyrrell, include a variety of physical and emotional needs. These encompass:

Security
Attention
A sense of autonomy and control
Emotional connection and intimacy
Community
Status
Achievement
Meaning
Privacy

How Does Human Givens Therapy Work?

Human givens therapy works by helping individuals meet their unmet needs and utilise their innate resources more effectively. It employs various techniques, including cognitive behavioural therapy, guided imagery, and metaphorical pattern matching.

The therapy encourages individuals to step back, be more objective, and use their conscious rational mind to problem-solve creatively.

Does Human Givens Therapy Work?

Here's where we tread lightly. The effectiveness of Human Givens Therapy is a topic of ongoing debate in the field of psychology. While the approach has gained some traction and anecdotal support, the scientific evidence to back its effectiveness is currently limited.

Therefore, while some individuals may find this approach beneficial, we must exercise caution when evaluating its overall effectiveness.

In the realm of psychology, new therapies often face a chicken-and-egg problem. They need evidence to gain acceptance, but they often can't get the funding for research until they're more widely accepted. This seems to be the case with human givens therapy.

Given the current state of research, it's clear that more rigorous, peer-reviewed studies are needed to conclusively determine the effectiveness of human givens therapy. While some individuals may find this approach beneficial, it's important to exercise caution and consult with a healthcare professional before embarking on a new therapeutic journey.

In conclusion, while human givens therapy presents an intriguing approach to mental health, the lack of extensive, high-quality scientific research calls for a cautious interpretation of its effectiveness. As with any therapeutic approach, it's essential to remember that individual experiences can vary widely, and what works for one person may not work for another.

Summary

Human givens therapy offers an interesting perspective on mental health, focusing on innate needs and resources. While it holds promise, the lack of extensive scientific research calls for a cautious approach.

As with any therapy, consulting with a healthcare professional before embarking on a new therapeutic journey is essential.

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Jason Spendelow 15/05/2023 Jason Spendelow 15/05/2023

When To Hire An Executive Coach & Getting The Most From Sessions

Seven signs you need an executive coach and practical tips to maximise coaching benefits.

7 Signs You Need an Executive Coach

In the ever-evolving world of business, the role of an executive coach has become increasingly significant. Executive coaches are not just for CEOs of large corporations. They are for anyone who wants to sharpen their business acumen, improve their leadership skills, and achieve their professional goals.

However, recognising the need for an executive coach can sometimes be challenging. Here are seven signs that it might be time for you to consider hiring one.

Identifying the Need for an Executive Coach

Sign 1: You're Feeling Stuck

If you're feeling stuck in your current role, an executive coach can provide the fresh perspective you need. They can help you identify your strengths, unlock your potential, and guide you towards making meaningful changes.

Sign 2: You're Experiencing Communication Challenges

Effective communication is integral to successful leadership. If you struggle to communicate your ideas clearly or manage conflicts effectively, an executive coach can help you enhance these essential skills.

Sign 3: You're Undergoing a Career Transition

Career transitions can be daunting, especially when moving into a leadership role. An executive coach can provide invaluable support during this period, helping you navigate challenges and seize opportunities.

Sign 4: You Need to Improve Team Performance

If your team isn't performing to its full potential, the issue might not lie with them but with your leadership style. An executive coach can offer insights into how you can inspire, motivate, and lead your team more effectively.

Sign 5: You're Struggling with Work-Life Balance

Work-life balance is crucial for sustainable success. If you're finding it hard to switch off from work or maintain a healthy work-life balance, an executive coach can help you set boundaries and manage your time more effectively.

Sign 6: You're Not Meeting Your Goals

If you're consistently falling short of your professional goals, an executive coach can help you identify any obstacles in your path and devise a strategic plan to overcome them.

Sign 7: You Feel Lonely at the Top

Leadership can be lonely, and having a neutral, confidential sounding board can make all the difference. An executive coach can provide this much-needed support, helping you navigate your way through tough decisions and challenging situations.

How an Executive Coach Can Help

Executive coaches provide more than just guidance; they offer a holistic approach to professional development. They help you gain clarity, improve self-awareness, enhance communication skills, and ultimately become a more effective leader. They do this by asking probing questions, challenging your assumptions, and providing constructive feedback.

Practical Tips: Steps to Find the Right Executive Coach

Identify Your Goals: Before you begin your search, clearly understand what you want to achieve through executive coaching.

Research Credentials: Look for a coach with relevant experience, qualifications, and a proven track record.

Check Compatibility: A good coach should have the right skills and be someone you feel comfortable with. Consider scheduling a preliminary session to see if you're a good fit.

Ask for References: Speak to others who have worked with the potential coach to gauge their effectiveness and style.

Maximizing the Benefits of Executive Coaching

To maximise the benefits of executive coaching, be open to feedback, ready to embrace change, and committed to putting in the work.

Executive coaching is a two-way process, and your growth depends largely on your willingness to learn and evolve.

Summary

Recognising the need for an executive coach is the first step towards unlocking your full professional potential. If any of these signs resonate with you, it might be time to consider executive coaching.

In the professional growth and leadership journey, an executive coach can be your ally, offering guidance, perspective, and the tools needed to achieve your goals. Embarking on this transformative journey could be the key to reaching new heights in your career.

We have extensive experience in one-to-one coaching. Read more about our work or browse other articles. Get in touch anytime.

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Jason Spendelow 28/04/2023 Jason Spendelow 28/04/2023

Understanding Anxiety And Your Treatment Options

Understand the signs of anxiety and your best treatment options.

NHS Anxiety: What The Website Doesn't Tell You

Do you often feel worried and anxious? You're not alone. Anxiety disorders are among the most common mental health conditions globally.

Anxiety disorders are prevalent worldwide. A 2017 study estimates that 7.3% of the world's population experiences one in a given year (1).

This article will explore the different types of anxiety disorders. We cover anxiety symptoms and how anxiety differs from fear. We'll also discuss the options for psychological therapy.

Anxiety vs. Fear: What's the Difference?

Anxiety and fear are often used in tandem but are distinct emotions.

Fear is a natural response to a perceived immediate threat. Anxiety is a more complex and sometimes long-term feeling of apprehension about a potential future event or situation. Furthermore, severe anxiety occurs as several mental health conditions (e.g., Generalised Anxiety Disorder).

Symptoms of Anxiety

Anxiety can manifest itself in various ways, with symptoms ranging from mild to severe. Some common symptoms include:

Feeling restless or on edge
Becoming easily fatigued
Difficulty concentrating or finding that your mind goes blank
Irritability
Muscle tension
Sleep disturbances

It's important to note that anxiety can also be accompanied by physical symptoms such as headaches, stomachaches, and heart palpitations.

Risk Factors

Several factors can increase the risk of developing an anxiety disorder. Some key variables include:

Genetic factors: Family history and genetic risk can play a significant role (2).
Environmental factors: Exposure to traumatic events, childhood adversities, or chronic stress can contribute to anxiety disorders (3).
Gender: Women are more likely to experience anxiety disorders than men (4).
Personality traits: Individuals with certain personality traits (e.g., perfectionism) may be at higher risk (5).

Treatment Options

It's crucial to consult your GP if anxiety is affecting your daily life. A family doctor or other health practitioner can help determine whether professional help is needed to ease your symptoms.

Effective treatments are available when feeling anxious. This help should be provided by a trained therapist. Some common treatments include:

Psychological therapy: Cognitive behaviour therapy (CBT) is a widely used approach that helps individuals challenge and change their anxious thought patterns. CBT also covers several other relevant factors (e.g., managing situations that make you anxious). This intervention can be delivered face-to-face or online.
Medication: Selective serotonin reuptake inhibitors (SSRIs) are a type of mood medication that can help ease anxiety symptoms.
Lifestyle changes: Exercising regularly, reducing caffeine intake, and addressing alcohol misuse can also help manage anxiety.

Treatment options will depend on your financial circumstances and therapies services available in your area.

NHS Information

The NHS website on this topic provides helpful information on anxiety. However, it lacks details on the various subtypes of anxiety disorders and their specific symptoms. This information allows a more comprehensive understanding of the condition.

Read further information on anxiety.

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References

(1) Baxter, A. J., Scott, K. M., Vos, T., & Whiteford, H. A. (2013). Global prevalence of anxiety disorders: a systematic review and meta-regression. Psychological Medicine, 43(5), 897-910.

(2) Hettema, J. M., Neale, M. C., & Kendler, K. S. (2001). A review and meta-analysis of the genetic epidemiology of anxiety disorders. American Journal of Psychiatry, 158(10), 1568-1578.

(3) McLaughlin, K. A., Green, J. G., Gruber, M. J., Sampson, N. A., Zaslavsky, A. M., & Kessler, R. C. (2010). Childhood adversity, adult stressful life events, and risk of past-year psychiatric disorder: A test of the stress sensitization hypothesis in a population-based sample of adults. Psychological Medicine, 40(10), 1647-1658.

(4) Baxter, A. J., Vos, T., Scott, K. M., Ferrari, A. J., & Whiteford, H. A. (2014). The global burden of anxiety disorders in 2010. Psychological Medicine, 44(11), 2363-2374.

(5) Naragon-Gainey, K., Gallagher, M. W., & Brown, T. A. (2017). Stable “trait” variance of temperament as a predictor of the temporal course of depression and social phobia. Journal of Abnormal Psychology, 126(7), 862-873.

Jason Spendelow 27/04/2023 Jason Spendelow 27/04/2023

Self-Referral To Psychology Services

Learn the pros and cons of self-referring to a psychology practitioner.

IAPT Self Referral: The Many Options For Accessing Services

Are you considering self-referral to a psychological service? The rise of online platforms has encouraged individuals to take charge of their mental health in this way. However, it's crucial to weigh the pros and cons of this approach before acting.

The IAPT system in the UK is one self-referral option. Other avenues exist in the private sector. Whatever option you choose, it's best to understand the advantages and disadvantages of self-referral.

Pros of Self-Referral to Psychological Services

There are many potential benefits of self-referral. Here are a few examples:

Swift Access to Care: One significant benefit is quickly accessing talking therapies without waiting for a healthcare professional's referral. This expedites the process and allows you to receive help sooner (1).
Greater Autonomy: Self-referral provides a sense of control over any intervention. This freedom allows you to select the practitioner that best fits your needs (2).
Reduced Stigma: By taking charge of your mental health and seeking help, you actively combat the stigma surrounding mental health issues. This can help create a more open approach to mental health (3).

Cons of Self-Referral to Psychological Services

Examples pitfalls of self-referral include:

Limited Expertise: Although you may understand your symptoms well, healthcare professionals are trained to recognise and diagnose complex issues. Self-referral might result in not receiving the most appropriate treatment for your specific condition.
Financial Considerations: Self-referral may not always be covered by insurance providers. Self-referral can subsequently be a potentially costly option compared to waiting to access the public sector.
Potential Misdiagnosis: Without professional guidance, you might misinterpret your symptoms or choose a less effective therapy approach.

In reality, self-referral often results in an assessment before work commences. A competent practitioner will require this step in most cases.

Summary

Self-referral to psychological services can provide a fast and autonomous route to accessing talking therapies for your mental health needs. However, it's essential to consider the potential downsides and weigh the benefits against the risks. Discussing your concerns with a healthcare professional can help you make the best decision for your circumstances.

Feeling uncomfortable about seeking help?

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References:

(3) Clement, S., Schauman, O., Graham, T., Maggioni, F., Evans-Lacko, S., Bezborodovs, N., ... & Thornicroft, G. (2015). What is the impact of mental health-related stigma on help-seeking? A systematic review of quantitative and qualitative studies. Psychological Medicine, 45(1), 11-27.

(1) Richards, D. A., & Suckling, R. (2009). Improving access to psychological therapies: Phase IV prospective cohort study. The British Journal of Clinical Psychology, 48(Pt 4), 377-396.

(2) Wilson, C. J., & Zandstra, A. R. (2012). The influence of causal explanations for distress on treatment preferences in young people: A comparative vignette study. Behavioural and Cognitive Psychotherapy, 40(3), 269-284.

Jason Spendelow 24/04/2023 Jason Spendelow 24/04/2023

Do Self-Improvement Books Have Anything To Offer?

Lessons from the top ten best selling self-help books of all time.

The 10 Best-Selling Self-Help Books: The Verdict

Are you trying to win friends, influence people, lock in good habits or start living a fulfilled life? Love them or hate them, self-improvement books are big business. An estimated 10 million self-help books sell yearly in the US alone (1).

We can attribute the popularity of self-help books to various psychological factors. Some of these include:

An innate desire for personal growth (2, 3)
Cognitive dissonance reduction (4)
Social comparison (4, 5)
The pursuit of hope and optimism (6, 7).

Self-help books continue to appeal to a broad audience by attempting to address these needs. Many authors, from Dale Carnegie and Mark Manson to Eckhart Tolle and Marie Kondo have international profiles thanks to this genre.

Read This Book?

Many successful people endorse using self-help texts for living a life well. However, others are more sceptical. The seven habits of highly effective people or Viktor Frankl's account of Nazi concentration camps? This literary landscape is confusing.

It is difficult to identify reliable advice. So how do you identify the great reads? Moreover, numerous ‘success principles' and concepts (e.g., 'grit', Susan Cain) are promoted for a better life.

This article helps decipher the subtle art of evaluating popular self-help books. First, I have examined the key message in the ten biggest-selling personal development books of all time. I then outline the key criticisms of each publication.

Next, I summarise the themes across these books. And finally, I list some alternative atomic habits for self-improvement with actual scientific backing.

The Target Books

Think and Grow Rich, Napoleon Hill

Hill emphasises the importance of a strong desire, faith, and persistence in achieving success. He also underlines the value of having a definite purpose and a mastermind group to support your goals.

Lesson: A strong desire, faith, and persistence are essential to success.

Criticism: A lack of evidence for the effectiveness of the principles (8). The book may alienate those with little or no spiritual inclination.

The Alchemist, Paulo Coelho

This novel teaches that one should listen to their heart. One should also follow their dreams and believe in the power of the universe to achieve Personal Legend.

Lesson: Listen to your heart, follow your dreams, and believe in the power of the universe.

Criticism: The book is a work of fiction, and its lessons are subjective and based on personal beliefs (9).

You Can Heal Your Life, Louise Hay

Hay's book focuses on the power of positive affirmations and self-love. She stresses that our thoughts and beliefs can manifest into physical ailments or well-being.

Lesson: The power of positive affirmations and self-love.

Criticism: Too much emphasis on the mind-body connection and limited consideration of external health factors. (10)

Rich Dad, Poor Dad, Robert Kiyosaki

Kiyosaki emphasises the importance of financial education, explaining the difference between working for money and making money work for you. He advocates investing in assets and learning from failures.

Lesson: The importance of financial education.

Criticism: An -of financial concepts. There is also the potential promotion of risky investment strategies (11).

Who Moved My Cheese? Spencer Johnson

Johnson's story is a metaphor for change, illustrating the need to adapt, overcome fear, and embrace new opportunities for personal growth.

Lesson: Embrace change and overcome fear.

Criticism: Limited application to complex real-life situations. There is a potential oversimplification of change management (12).

The Celestine Prophecy, James Redfield

Redfield's novel offers nine spiritual insights. He focuses on the connections in life and the importance of being present, aware, and receptive to synchronicities.

Lesson: The interconnectedness of life and the importance of being present.

Criticism: Lack of empirical evidence for the insights. There is the potential promotion of pseudoscience (13).

The Secret, Rhonda Byrne

Byrne's book centres around the law of attraction. She asserts that our thoughts and emotions attract our experiences and that positive thinking can bring positive outcomes.

Lesson: The Law of Attraction and the power of positive thinking.

Criticism: Over-simplification of the law of attraction. There is also the potential neglect of external factors influencing life outcomes (14).

The Power of Positive Thinking, Norman Vincent Peale

Peale advocates for cultivating an optimistic mindset. He also promotes visualisation, prayer, and affirmations to overcome obstacles and achieve success.

Lesson: Cultivate optimism and use techniques to overcome obstacles.

Criticism: Overemphasis on the benefits of positive thinking, neglecting potential adverse effects (15).

Chicken Soup for the Soul, Jack Canfield & Mark Victor Hansen

This collection of inspiring stories emphasises the power of kindness, perseverance, and personal growth, encouraging readers to learn from others' experiences.

Lesson: The power of kindness, perseverance, and personal growth.

Criticism: Anecdotal evidence and potential lack of generalisability to a broad audience (10).

The Four Agreements, Don Miguel Ruiz

Ruiz presents four principles for personal freedom. These are-

'Be impeccable with your word',
'Don't take anything personally' (easier said than done),
'Don't make assumptions', and
'Always do your best'.

Lesson: Four principles for personal freedom- be honest, avoid assumptions, don't take things personally, and always do your best.

Criticism: The principles emerge from personal beliefs and spiritual concepts, which may not resonate with everyone (16).

Key Themes

We can observe four main themes from these ten books:

The Power of Positive Thinking: Many books on this list promote optimism and positive thinking as the key to success. Research suggests a positive mindset can indeed improve health, increase resilience, and enhance problem-solving skills to some degree (7, 17). But, relentless positive thinking can be damaging, as illustrated in the book The Happiness Trap (Russ Harris). Furthermore, the evidence for affirmations is mixed at best.
Embracing Change and Adaptability: Several books emphasise the importance of embracing change and being adaptable. Studies suggest that adaptability is crucial for success and well-being (18).
The Importance of Goal Setting: A clear theme in these books is the value of setting goals and having a purpose. Research supports the positive impact of goal setting on motivation and achievement (19).
The Power of Visualisation: Visualisation is a common tool recommended by these authors. Scientific evidence indicates that visualisation can enhance motivation, increase confidence, and improve performance (20).

The Criticisms

So, there are plenty of criticisms you can raise about these books. The two main recurrent problems are:

Over-simplification

People are complex, and so is the world we live in. However, there is great appeal in hearing simple advice to address the issues that concern us. We want answers that provide hope and a 'just do it' response to challenges.

It's a no-brainer: Any savvy aspiring Guru will push a basic, memorable message. However, simplicity is a marketing strategy, not a means to enhance well-being and success.

Don't let this appealing but self-defeating mindset seduce you. You CAN develop increasingly sophisticated psychological skills over time. Just take things step-by-step. Don't try to run before you can walk.

Lack of evidence (data) or scientific explanation (theory) to support claims and strategies

One of the things I like about my profession is the need to back-up words and actions with evidence. There is no accountability without this requirement. People can say whatever the hell they want and call it truth.

I am not saying that these books have no credibility. Many have helpful content. However, there are too many unverified claims. This matters when discussing people's health, success and happiness.

The Stuff You Can Use

I have tried to cut through the dubious content and find useful, practical strategies in these books. Here is what I have found.

Think and Grow Rich

Set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals. SMART goals can be a useful and effective framework. However, you should be aware that there are several concerns with this method (21).

The Alchemist

Practice mindfulness meditation. This approach is effective for improving many physical and psychological conditions. However, we need to improve the quality of evaluation studies (22).

You Can Heal Your Life

Utilise self-compassion. Some good evidence that this strategy is helpful for several medical and mental health issues (e.g., 23).

Rich Dad, Poor Dad

Create a budget. Can be useful, but need more high-quality studies to make more certain conclusions (24).

Who Moved My Cheese?

Identify areas where you resist change, and develop a plan to expose yourself to new experiences gradually. ‘Exposure therapy’ is a well-established component of Cognitive Behaviour Therapy (CBT) (e.g., 25). Also, taking yourself out of your comfort zone in a controlled, planned manner can be useful.

The Celestine Prophecy

Engage in yoga or meditation. Yoga is a well-supported intervention for many issues (e.g., 26).

The Power of Positive Thinking

Practice reframing negative thoughts. Cognitive restructuring is a well-established component of CBT.
Incorporate gratitude into your daily routine. There is evidence that gratitude is an effective well-being tool (27).

Chicken Soup for the Soul

Perform random acts of kindness. Some evidence that acts of kindness benefit the actor (28).

The Four Agreements

Avoid making assumptions. This can be a ‘thinking error’ or heuristic that leads to difficulties. Again, CBT is a well-established talking therapy that focuses heavily on modifying unhelpful thinking patterns.

Summary

The self-help book genre continues to enjoy immense popularity. The most popular books in this area focus on themes with at least some merit. However, human psychology tends to be over-simplified (e.g., positive thinking is always good), as does life in general. In addition, a paucity of supporting evidence suggests we must care when using this material.

Despite these limitations, we do see some effective strategies promoted. Continued use of these tactics over the long term gives you the best chance of sustained benefits and a better life.

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References:

(1) https://wordsrated.com/self-help-books-statistics/

(2) Maslow, A. H. (1943). A theory of human motivation. Psychological Review, 50(4), 370-396.

(3) Deci, E. L., & Ryan, R. M. (2000). The "what" and "why" of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227-268.

(4) Festinger, L. (1957). A Theory of Cognitive Dissonance. Stanford University Press.

(5) Baumeister, R. F., & Leary, M. R. (1995). The need to belong: Desire for interpersonal attachments as a fundamental human motivation. Psychological Bulletin, 117(3), 497-529.

(6) Snyder, C. R., Harris, C., Anderson, J. R., Holleran, S. A., Irving, L. M., Sigmon, S. T., ... & Harney, P. (1991). The will and the ways: Development and validation of an individual-differences measure of hope. Journal of Personality and Social Psychology, 60(4), 570-585.

(7) Seligman, M. E. (2002). Authentic happiness: Using the new positive psychology to realize your potential for lasting fulfillment. Free Press.

(8) Stutzer, A., & Frey, B. S. (2010). Recent developments in the economics of happiness: A selective overview. IZA Discussion Paper No. 4850.

(9) Gray, J. (2007). Black Mass: Apocalyptic Religion and the Death of Utopia. Farrar, Straus and Giroux.

(10) Lilienfeld, S. O., Lynn, S. J., & Lohr, J. M. (Eds.). (2014). Science and Pseudoscience in Clinical Psychology. Guilford Publications.

(11) Campbell, J. Y., & Shiller, R. J. (1998). Valuation Ratios and the Long-Run Stock Market Outlook. The Journal of Portfolio Management, 24(2), 11-26.

(12) Burnes, B. (2004). Kurt Lewin and the Planned Approach to Change: A Re-appraisal. Journal of Management Studies, 41(6), 977-1002.

(13) Beyerstein, B. L. (2001). Fringe psychotherapies: The public at risk. The Scientific Review of Alternative Medicine, 5(2), 70-79.

(14) Richard Wiseman, (2010). The As If Principle: The Radically New Approach to Changing Your Life. Free Press.

(15) Grant, A. M., & Schwartz, B. (2011). Too much of a good thing: The challenge and opportunity of the inverted U. Perspectives on Psychological Science, 6(1), 61-76.

(16) Christopher, J. C., & Hickinbottom, S. (2008). Positive psychology, ethnocentrism, and the disguised ideology of individualism. Theory & Psychology, 18(5), 563-589.

(17) Lyubomirsky, S. (2007). The how of happiness: A scientific approach to getting the life you want. Penguin Press.

(18) Martin, A. J., Nejad, H., Colmar, S., & Liem, G. A. (2012). Adaptability: Conceptual and empirical perspectives on responses to change, novelty and uncertainty. Australian Journal of Guidance and Counselling, 22(1), 58-81.

(19) Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.

(20) Driskell, J. E., Copper, C., & Moran, A. (1994). Does mental practice enhance performance? Journal of Applied Psychology, 79(4), 481-492.

(21) Christian Swann, Patricia C. Jackman, Alex Lawrence, Rebecca M. Hawkins, Scott G. Goddard, Ollie Williamson, Matthew J. Schweickle, Stewart A. Vella, Simon Rosenbaum & Panteleimon Ekkekakis (2022) The (over)use of SMART goals for physical activity promotion: A narrative review and critique, Health Psychology Review, DOI: 10.1080/17437199.2021.2023608

(22) Zhang, D., P Lee, E. K., W Mak, E. C., Ho, C. Y., & S Wong, S. Y. Mindfulness-based interventions: An overall review. British Medical Bulletin. https://doi.org/10.1093/bmb/ldab005

(23) Kılıç, A., Hudson, J., McCracken, L. M., Ruparelia, R., Fawson, S., & Hughes, L. D. (2021). A Systematic Review of the Effectiveness of Self-Compassion-Related Interventions for Individuals With Chronic Physical Health Conditions. Behavior therapy, 52(3), 607–625. https://doi.org/10.1016/j.beth.2020.08.001

(24) Webber, Martin, Treacy, Samantha, Carr, Sarah et al. (2014) The effectiveness of personal budgets for people with mental health problems : a systematic review. Journal of mental health (Abingdon, England). pp. 146-55.

(25) Huang, T., Li, H., Tan, S. et al. The efficacy and acceptability of exposure therapy for the treatment of post-traumatic stress disorder in children and adolescents: a systematic review and meta-analysis. BMC Psychiatry 22, 259 (2022). https://doi.org/10.1186/s12888-022-03867-6

(26) Ciezar-Andersen, S. D., Hayden, K. A., & King-Shier, K. M. (2021). A systematic review of yoga interventions for helping health professionals and students. Complementary Therapies in Medicine, 58, 102704. https://doi.org/10.1016/j.ctim.2021.102704

(27) Boggiss, A. L., Consedine, N. S., Brenton-Peters, J. M., Hofman, P. L., & Serlachius, A. S. (2020). A systematic review of gratitude interventions: Effects on physical health and health behaviors. Journal of psychosomatic research, 135, 110165. https://doi.org/10.1016/j.jpsychores.2020.110165

(28) Curry, O. S., Rowland, L. A., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., & Whitehouse, H. (2018). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. Journal of Experimental Social Psychology, 76, 320-329. https://doi.org/10.1016/j.jesp.2018.02.014

Jason Spendelow 21/04/2023 Jason Spendelow 21/04/2023

Depression Treatment Guidelines

What is best practice in depression treatment? Find out here.

NICE Guidelines For Depression: An Easy-To-Read Summary

Depression is a widespread mental health issue affecting millions of people. The National Institute for Health and Care Excellence (NICE) provide guidance for diagnosing and treating depression.

This article simplifies the NICE recommendations for people aged 18 and older. We hope this informs and helps you to better understand your options.

Depression in Adults

Depression includes various symptoms, such as persistent sadness, feelings of hopelessness, and a lack of interest or pleasure in activities. Depression can occur at different severity levels. This fact is reflected in the NICE treatment guidelines. Beware of online self diagnosis of depression.

Treatment for depression should be tailored to a person's needs. Their physical health, personal circumstances and preferences should also be considered.

Treatment Guidance and Options

The NICE guideline recommends treatments for depression in adults based on a 'stepped care' approach. This simply means that different levels of treatment intensity should be offered.

NICE outlines four main steps:

Step 1: Recognition and Assessment

Healthcare professionals should assess individuals experiencing symptoms of depression. Assessment should account for the severity and duration of their symptoms. This assessment may involve families and carers, ensuring a comprehensive understanding of the person's situation.

Step 2: Low-Intensity Treatments (First-Line Treatments)

For mild depression, the NICE guideline suggests low-intensity treatments as first-line treatments. These may include:

Guided self-help resources
Exercise programs to improve physical health
Online cognitive behavioural therapy (CBT)

Step 3: High-Intensity Treatments

Step 3 treatments are recommended for moderate/severe depression, or when first line treatments don't work well. High-intensity treatments include:

In person CBT or interpersonal therapy (IPT)
Behavioural activation
Medication prescribed by healthcare professionals

Step 4: Specialist Treatments

For chronic depression or cases where other treatments haven't been effective, specialist treatments may be necessary. These can include:

Electroconvulsive therapy (ECT)
Transcranial magnetic stimulation (TMS)
More intensive psychological therapies

Shared Decision Making and Choice of Treatments

The NICE guideline on depression emphasises the importance of shared decisions between individuals and healthcare professionals. People should be involved in choosing treatments that best suit their needs and preferences.

Mental health services should offer a range of treatment options. This allows people to make informed care choices. The stepped approach ensures that individuals receive appropriate treatments based on depression severity and previous treatment response.

Summary

The NICE guideline for depression in adults provides a clear framework for depression diagnosis and treatment.

Healthcare professionals can support people with depression in their journey towards improved mental health. They can do this by promoting shared decision-making and offering a choice of treatments.

It is vital to seek immediate help if you, or someone you care about is experiencing depression symptoms.

Feeling uncomfortable about seeking help?

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Jason Spendelow 20/04/2023 Jason Spendelow 20/04/2023

Depression Test: Start The Identification Process

Learn about the pitfalls of online depression questionnaires.

Am I Depressed? The NHS Depression Test

It's not uncommon to experience periods of sadness As we navigate through life. However, when these emotions persist and begin to interfere with daily functioning, it may be a sign of depression.

There are many self-assessment depression tests available online. These must be used cautiously. They should never be used to self-diagnose depression.

The NHS depression test is one of the more reputable assessment tools for identifying depressive symptoms. This test can alert someone to a need for further assessment from a qualified health professional.

Depression is a common mental health disorder that affects millions of people worldwide. The diagnostic criteria for depression include:

Persistent sad or irritable mood
Loss of interest or pleasure in activities
Significant weight loss or gain
Insomnia or hypersomnia (excessive sleeping)
Physical agitation/restlessness or slow/effortful physical movements (i.e., feeling 'slowed down')
Fatigue or loss of energy
Feelings of worthlessness or guilt
Diminished ability to think or concentrate
Recurrent thoughts of death or suicide.

The NHS depression test is also referred to as the PHQ-9. It is a self-assessment questionnaire. This questionnaire helps to determine the severity of depressive symptoms. It consists of nine questions that cover common depression symptoms.

Only a qualified mental health professional should assess and diagnose mental health conditions such as depression. A questionnaire should never be used in isolation to assess a person's difficulties.

Seek help from a qualified health professional or service if you or anyone else is in physical danger. If necessary, call the emergency services in your local area to obtain help.

We are Coaching & Clinical Psychologists with extensive experience helping people conquer depression and a range of other wellbeing issues. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.

Book a free meet and Greet with Dr spendelow

Jason Spendelow 20/04/2023 Jason Spendelow 20/04/2023

Feeling Insecure? This Article Can Help

Feeling insecure is a problem faced by many. Here are some suggested management strategies.

Insecure Meaning: Understanding and Coping Strategy Options

Insecurity is a frequently used term. But what does it really mean to be an insecure person?

We delve into the concept of insecurity in this article. We consider its impact on mental health, and give strategies to cope with this difficult issue.

Defining Insecurity

Insecurity is a complex psychological construct that is often misunderstood. At its core, insecurity refers to a lack of self-confidence or assurance. This state is often accompanied by self-doubt, vulnerability, and an exaggerated sense of one's shortcomings (1).

An insecure person may constantly question their abilities. They may also worry about being judged and may be highly sensitive to criticism or rejection. Everyone feels insecure at times. But, chronic insecurity can be detrimental to one's mental health and overall well-being.

In the realm of psychology, insecurity is often considered in relation to attachment theory (2). This perspective asserts that our early experiences with caregivers form the basis of lifelong relationship patterns. Individuals with an insecure attachment style may exhibit problematic ways of interacting with others. This issue can come from inconsistent or unresponsive caregiving in childhood (3).

Insecurity can also stem from social comparison (4). Comparison to others can lead to the perception of lacking to meet societal expectations. Such assumptions can result in feelings of inadequacy and insecurity.

This is especially relevant in the era of social media, where individuals are constantly exposed to curated images of others' lives. This process can potentially amplify the impact of social comparison on self-esteem and insecurity (5).

Insecurity and Mental Health

Insecurity can have significant consequences for an individual's mental health. This issue is often associated with various psychological issues, such as anxiety, depression, and low self-esteem (6). When a person feels insecure, they may find it difficult to form and maintain healthy relationships. They may also struggle to trust others and communicate their needs effectively (3).

Insecurity can impact work performance and hinder personal growth. An insecure individual may avoid taking risks or pursuing new opportunities due to a fear of failure or criticism.

Practical Strategies for Coping with Insecurity

Acknowledge and accept your feelings: Recognising and accepting your feelings of insecurity is a key first strategy. Be compassionate with yourself and understand that it's normal to feel insecure at times (7). Read this article about 'noticing and naming' difficult psychological states.
Challenge negative self-talk: Insecure individuals often engage in negative self-talk, which can reinforce feelings of insecurity. Identifying and challenging these thoughts can help to shift your perspective and build self-confidence (8). A range of thought-challenging techniques can be found through the CBT approach.
Seek support: Talking about your feelings with someone you trust can provide valuable insights and help to alleviate the burden of insecurity. A mental health professional can offer guidance and evidence-based techniques for overcoming insecurity (9). Read this article if you are feeling anxious about seeking help.
Cultivate self-compassion: Developing self-compassion can help to mitigate feelings of insecurity by fostering a kinder and more understanding attitude towards oneself (7). Practising mindfulness and self-compassion exercises can be an effective way to cultivate this skill. You can read more in this article about compassion.
Set realistic goals and celebrate small victories: Setting achievable goals and acknowledging your progress can help to build self-confidence and reduce feelings of insecurity (10).

Conclusion

Understanding the meaning and implications of insecurity is crucial for addressing the issue and improving one's mental health. By implementing practical strategies and seeking support when needed, individuals can learn to overcome feelings of insecurity and foster greater self-confidence and well-being.

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References

(1) Holmes, A., & River, L. P. (2015). Individual strategies for coping with the clinical high risk state of psychosis. Journal of Nervous and Mental Disease, 203(5), 328-335.

(2) Bowlby, J. (1988). A secure base: Parent-child attachment and healthy human development. Basic Books.

(3) Mikulincer, M., & Shaver, P. R. (2007). Attachment in adulthood: Structure, dynamics, and change. Guilford Press.

(4) Festinger, L. (1954). A theory of social comparison processes. Human Relations, 7(2), 117-140.

(5) Fardouly, J., Diedrichs, P. C., Vartanian, L. R., & Halliwell, E. (2015). Social comparisons on social media: The impact of Facebook on young women's body image concerns and mood. Body Image, 13, 38-45.

(6) Borrell-Carrió, F., Suchman, A. L., & Epstein, R. M. (2004). The biopsychosocial model 25 years later: Principles, practice, and scientific inquiry. Annals of Family Medicine, 2(6), 576–582.

(7) Neff, K. D. (2011). Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass, 5(1), 1-12.

(8) Beck, A. T. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.

(9) APA. (2012). Guidelines for the practice of telepsychology. American Psychologist, 67(9), 700–712.

(10) Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717.

Jason Spendelow 24/03/2023 Jason Spendelow 24/03/2023

Our Top 10 Time Management Strategies

You don’t need to sift through hundreds of time-saving tips. Here are the best strategies.

Time to Work: Time Management Hacks to Maximise Productivity

Are you struggling to accomplish everything you want in your 40-hour workweek? You're not alone. The average employee faces constant distractions, making it difficult to complete important tasks and remain focused throughout the day.

Fortunately, we have time management hacks to make the most of your day-to-day routine. These tips will help you get a great deal done in a short period.

Mindset

But, before we get into the specific strategies, we must consider mindset. Life is challenging, demanding, and often unexpected. We cannot be highly productive every day.

Aim to be productive, giving due consideration to what life is throwing at you. A major, unexpected issue is going to derail your to-do list. So, take these challenges into account when tracking your productivity success.

1 Embrace the Power of Deep Work

Popluarlised by Cal Newport, deep work is a popular productivity strategy. Deep work is the act of focusing on a single task for extended amounts of time without distractions.

To practice deep work, eliminate interruptions like social media, emails, or noisy environments. Dedicate specific blocks of time to deep work and stick to this schedule for maximum results.

The ideal length of work blocks may differ between people. You can use a 45-minute work, followed by 15-minute rest pattern as a starting point. This approach fits into one hour.

2 Prioritise Important Tasks

One of the key principles of time management is prioritising tasks.

We suggest using the Eisenhower Matrix to categorise tasks into four quadrants:

Urgent and important
Important but not urgent
Urgent but not important
Not urgent or important.

Prioritising tasks helps ensure you're dedicating your energy to what matters most. This strategy can lead to a more productive day-to-day experience.

3 Optimise Work Schedule

Not everyone works best during the traditional 9-to-5 working hours. To maximise productivity, it's essential to optimise your work schedule according to your natural energy levels.

Some people are most productive in the morning. They are focused and alert at this time. Others find their productivity peaks in the late afternoon or evening.

Track your energy levels throughout the day for a week or two. Then, adjust your schedule accordingly.

4 Break Free from the 40-Hour Workweek Mentality

The notion of working 40 hours per week is deeply ingrained in our society. However, research shows that the number of hours worked doesn't always correlate with productivity (1).

By focusing on results rather than hours logged, you can accomplish more in less time. Try experimenting with shorter hour workdays or a flexible schedule to find the optimal balance between work and personal life.

5 Leverage Time Management Tools

There are countless time management tools available to help you stay organised and efficient throughout your day-to-day tasks.

Tools such as calendar apps and task management software can help you manage deadlines. You can also use them to set time limits for tasks and track your progress.

Experiment with some of these tools to find the ones that best suit your needs and streamline your workflow.

6 Minimise Distractions

In our digital age, distractions are everywhere, particularly when working from home. Social media, email notifications, and even your workspace setup can all detract from your focus.

We recommend setting boundaries to reduce distractions. Turn off notifications, create a dedicated workspace, and schedule regular breaks to prevent burnout.

By minimising distractions, you'll be able to maintain a higher concentration level and complete important tasks more efficiently.

7 Learn to Delegate and Collaborate

No one can do everything independently. Trying to work alone will only lead to decreased productivity.

We emphasise the importance of delegating tasks and collaborating with others. These strategies can focus on your strengths and ensure that everything gets done more effectively. Read about delegation reluctance here.

8 Set Realistic Goals and Deadlines

Setting achievable goals and deadlines is crucial for successful time management.

Break down larger tasks into smaller, manageable steps and assign deadlines to each step. This approach not only makes tasks more achievable but also provides a clear roadmap to follow. In this way, you can ensure you stay on track and make steady progress.

In our experience, people are generally skilled at breaking down tasks. Problems occur when this strategy is used sporadically.

Alternatively, certain thoughts block the use of this approach. For example- 'I shouldn't have to break a task down. I should just be able to do it'. Identifying and challenging unhelpful thoughts can help remove these productivity blocks.

9 Implement the Pomodoro Technique

The Pomodoro Technique is a popular time management method that involves working in short, focused intervals followed by brief breaks. This strategy takes the concept of deep work, breaking work periods into smaller blocks of time.

Try working in 25-minute increments (called "Pomodoros"), then taking 5-minute breaks. This pattern can help maintain high productivity levels without feeling overwhelmed or fatigued (2).

We recommend using this technique, especially when tackling complex or time-consuming tasks, to maintain focus and momentum.

10 Reflect and Adjust

Finally, it's essential to periodically reflect on your time management strategies and make adjustments as needed.

What works for one person may not work for another, and your needs may change over time. We recommend the use of a structured reflection tool. This method helps you to assess productivity strategies and adjust accordingly regularly.

Summary

Try these ten time management hacks and identify which of them work best for you. Implementing just a few of these strategies should help increase productivity and success. Be consistent and refine your approach through reflective practice.

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References

(1) Okazaki, E., Nishi, D., Susukida, R., Inoue, A., Shimazu, A., & Tsutsumi, A. (2019). Association between working hours, work engagement, and work productivity in employees: A cross‐sectional study of the Japanese Study of Health, Occupation, and Psychosocial Factors Relates Equity. Journal of Occupational Health, 61(2), 182-188. https://doi.org/10.1002/1348-9585.12023

(2) https://www.researchgate.net/publication/233002436_Turning_Time_From_Enemy_into_an_Ally_using_the_Pomodoro_Technique

Jason Spendelow 23/03/2023 Jason Spendelow 23/03/2023

Helping Someone With Depression: The Essential Guide

Straightforward advice on helping someone you care about.

How to Help Someone with Depression: A Comprehensive Guide

Dealing with depression is never easy. Many people also find this difficult to handle when it occurs to a friend or family member. This may be especially so when someone finds it difficult to express their feelings or seek support.

This blog post will discuss ways to help someone with depression. It will also cover the signs and symptoms of depression.

Recognising the Signs and Symptoms of Depression

Understanding the signs and symptoms of depression is essential to providing effective support. People with depression may experience a range of emotions and physical symptoms:

Persistent feelings of sadness, hopelessness, or worthlessness
Loss of interest in previously enjoyed activities
Changes in appetite or weight
Sleep disturbances
Fatigue or low energy
Difficulty concentrating or making decisions
Feelings of guilt or shame
Thoughts of death or suicide

It's crucial to offer support if you notice a family member or friend exhibiting any of these symptoms.

Starting the Conversation

When it comes to helping someone with depression, it can be difficult to know where to begin. However, starting the conversation is often the most critical step in providing assistance.

Here are some tips on how to approach the topic:

Choose a comfortable and private setting to talk to the person
Be patient and listen carefully, allowing them to express their feelings
Avoid judgement or offering unwanted advice
Express your concern and willingness to help
Encourage them to seek help from a mental health professional

It's crucial to take their feelings seriously and seek immediate help if the person is experiencing suicidal thoughts. This situation requires input from a mental health professional or emergency services. Never ignore the risk of suicide, as it can have tragic consequences.

Here are some more conversation tips.

Practical Ways to Help Someone Dealing with Depression

In addition to offering emotional support, there are several practical ways to help someone with depression. These actions can make a significant difference in their day-to-day life, as they may struggle with everyday tasks and self-care.

Assist with daily living tasks. Many depression symptoms (e.g., feeling tired) lead to reduced activity levels. Helping with 'life admin' tasks (e.g., household chores) can provide much-needed relief. However, this help should only be given for a short period of time. The person must gradually take back responsibility for these jobs.
Encourage social activities: Social isolation can worsen depression. Invite your friend or family member to participate in activities they once enjoyed. These activities can gradually improve mood, even when done for short periods of time.
Help them seek professional help. Going to therapy can be scary, especially for someone experiencing depression. Offering to help find a psychologist and set up an initial assessment can be useful.
Help them establish a routine: Creating a daily schedule can help provide structure and a sense of accomplishment for people with depression. Encourage your loved one to establish a routine, including regular sleep, meals, and exercise.
Connect them with support groups: Joining a support group for those who have experienced depression can provide a sense of community and understanding. Help your friend or family member find a group that fits their needs and comfort level.

Summary

Supporting someone who is dealing with depression can be challenging, But your help can make a significant difference in their recovery journey. Remember that patience, understanding, and empathy are crucial when offering support.

Encourage the person to seek professional assessment. An appropriate practitioner can determine whether formal treatment is required.

Recognising the signs of depression is essential. Knowing how to talk to someone who is depressed is also important. These steps can help you provide meaningful support to your friends and family. Additionally, offering practical help with day-to-day tasks and encouraging social activities can greatly improve their quality of life.

Finally, remember that self-care is essential for those supporting someone with depression. Reach out for extra help via your own support network. By taking care of yourself, you can continue to provide the best possible support for your loved one on their journey towards healing and recovery.

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Jason Spendelow 23/03/2023 Jason Spendelow 23/03/2023

Delirium: Understanding This Complex Condition

Get to grips with this serious condition.

Delirious Meaning: The Scientific Explanation

Delirium is a term commonly used to describe a state of mental confusion and disorientation. This condition has long intrigued both medical professionals and the public.

Many people may have a general idea of what delirium is. However, the scientific explanation of the phenomenon is fascinating. This article looks at the causes, symptoms, and brain chemical basis of delirium, shedding light on this often misunderstood condition.

What is Delirium?

At its core, delirium is a disturbance in consciousness characterised by fluctuating attention, disorganised thinking, and reduced awareness of one's surroundings. It typically occurs rapidly, with symptoms developing over hours or days, and can be reversible. However, in some cases, it can persist and lead to long-term cognitive decline.

One of the primary causes of delirium is an underlying medical condition, such as infection, dehydration, or an imbalance in electrolytes. Other potential triggers include:

Medications
Surgery
Substance intoxication or withdrawal.

Delirium is not synonymous with dementia. But, the two conditions can coexist and share some symptoms.

Causes & Effects

The exact causes of delirium are not fully understood. But researchers have identified several contributing factors. One major factor is the dysregulation of neurotransmitters, the chemical messengers that transmit signals between nerve cells. An imbalance in key neurotransmitters, such as dopamine, serotonin, and acetylcholine, has been implicated in the development of delirious states.

Inflammation also plays a significant role in delirium. This condition can disrupt the blood-brain barrier, which protects the brain from harmful substances in the bloodstream. This disruption allows inflammatory markers and toxins to enter the brain, leading to neuronal dysfunction and subsequent delirium.

Delirium's impact on brain function is complex and multifaceted. In general, it impairs the brain's ability to integrate and process information. This impairment is evidenced by the disorientation and confusion that characterise delirium. Memory and attention are also commonly affected, as the brain struggles to encode and retrieve information.

Despite the challenges in understanding delirium, early detection and intervention are crucial for the best possible outcomes. Medical professionals rely on a combination of clinical observations and cognitive testing to identify delirium.

Once diagnosed, treating the underlying cause, such as infection or dehydration, is typically the first step in managing the condition. In some cases, medications may be used to manage symptoms or address neurochemical imbalances.

Summary

Delirium is a complex and multifactorial condition that involves a disturbance in consciousness, neurotransmitter imbalances, and inflammation.

By understanding its scientific basis, we can better identify, treat, and manage this often confusing and disorienting state, ultimately improving patient outcomes and overall well-being.

Want to learn more about cognitive functioning? Try these articles:

We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. Read more about our work or browse other articles. Get in touch anytime.

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Jason Spendelow 19/03/2023 Jason Spendelow 19/03/2023

CBT Online: A Guide For Clients

CBT explained, the differences between online and in-person sessions, and the effectiveness of virtual treatment.

Essential Information About CBT Online

Cognitive Behavioural Therapy (CBT) is one of many psychological therapies professionals now use. Online CBT offers individuals a convenient and accessible means to address depression and anxiety, stress, and many other issues.

What is CBT?

Cognitive Behavioral Therapy (CBT) is a type of talking therapy that focuses on the relationship between our thoughts, feelings, and behaviours. We base this approach on the understanding that our thoughts and interpretations of events significantly impact our feelings and actions.

CBT techniques help identify and challenge negative or distorted thought patterns. We then replace these cognitions with more balanced and adaptive ones. People can learn a wide range of coping skills via a CBT approach.

The number of sessions required in CBT will differ between people. Input required varies between mental health problems, individual circumstances, etc.

The Effectiveness Of Online CBT

Scientific studies demonstrate the efficacy of online CBT therapy sessions in treating a range of mental health conditions.

Several published scientific studies have compared the efficacy of online and face-to-face Cognitive Behavioral Therapy (CBT). Some examples include:

Research by Andersson and colleagues (1) indicated that internet-delivered CBT for anxiety disorders demonstrated significant effectiveness.
Another group of researchers (2) found that self-guided internet-based CBT effectively reduced depressive symptoms.

These studies highlight the positive outcomes of online CBT. Working remotely is an effective alternative to in-person therapy.

The Differences Between Online And In-Person CBT Sessions

Face to face CBT and online cognitive behavioural therapy differ in several ways:

In-person CBT involves face-to-face interactions with a therapist in a physical setting. This provides a direct and immediate connection. It allows for observing nonverbal cues and body language, which can enhance communication.
On the other hand, online CBT offers the convenience of accessing therapy from anywhere with an internet connection. It eliminates geographical barriers and allows people to access specialist therapists.
Online CBT provides flexibility in scheduling and can create a sense of privacy

Both formats are effective and have their advantages. The choice between them depends on personal preferences, accessibility, and specific therapeutic needs.

Can I apply CBT on myself?

While self-guided CBT can benefit certain individuals, it is essential to acknowledge the value of working with a trained therapist. CBT, with the guidance of a professional, provides a comprehensive and personalised approach to addressing specific mental health concerns.

A therapist can help you navigate complex issues, offer insights, and tailor interventions to suit your unique needs.

How do I get CBT through the NHS?

Unfortunately, you will likely encounter long treatment waitlists attempting to access CBT on the NHS, or most other public sector providers. Funding private sessions is one way to gain quick access to this treatment.

Summary

A CBT therapist empowers individuals to develop practical strategies for managing negative thoughts, anxiety, and stress. Self-guided CBT can help in certain situations. But, you should not overlook the benefits of working with a trained therapist online. A therapist offers professional guidance, personalized interventions, and a comprehensive approach tailored to your specific needs.

Online therapy provides the flexibility to engage in therapy from the comfort of your own home and fosters a sense of privacy. Research consistently supports the effectiveness of online CBT interventions.

We should not view online CBT work as replacing face-to-face therapy in all situations. A healthcare professional may suggest in-person therapy for complex mental health conditions or when additional support is necessary.

We have extensive experience helping people conquer depression and other wellbeing issues. We specialise in the use of CBT. Read more about our work or browse other articles. Get in touch anytime.

Book a free meet and Greet

References

Andersson G. et al. (2019). Internet-delivered cognitive behavior therapy for anxiety disorders: A systematic review and meta-analysis of randomized controlled trials. Journal of Anxiety Disorders, 62, 73-80.
Olthuis J. V. et al. (2016). Efficacy of self-guided internet-based cognitive behavioral therapy in the treatment of depressive symptoms: A meta-analysis of individual participant data. JAMA Psychiatry, 73(3), 351-359.

Jason Spendelow 08/03/2023 Jason Spendelow 08/03/2023

What You Need To Know About Maladaptive Behaviour

Demystifying this complex concept.

Maladaptive Behaviour: Definition and relevance for you

Maladaptive behaviour (MB) is unhelpful or harmful acts that damage well-being. In scientific terms, MB impairs a person's ability to function well in their environment. By contrast, adaptive behaviours (e.g., social contact, exercise) have a positive influence on well-being and functioning.

MB is often associated with both individual character (e.g., personality disorders) and the development of psychological problems. Difficulties regarding the latter include both well-being and mental health difficulties (e.g., problems trying to regulate emotions, anxiety disorders).

This article provides essential information to help you understand the important concept of MB.

Types of MB

There are many types of maladaptive behaviours or 'maladaptive coping strategies'. Here are some examples:

Substance abuse: Disruptive use of drugs or alcohol (e.g., creates problems at work).
Compulsive gambling: Betting excessively (or beyond financial means), leading to financial and other problems.
Self-harm: Deliberately injuring oneself as a response or coping strategy for psychological distress.
Avoidance: Refusing to confront or deal with situations or problems, which can lead to bigger issues.
Harmful eating behaviours (e.g., eating disorders): Maladaptive behaviours surrounding food and eating (e.g., forced vomiting) to manage concerns about body image.
Aggression: Using aggression or violence to control others, leading to relationship and/or legal problems.
Procrastination: Putting off important tasks until the last minute, leading to poor performance and increased stress.
Social withdrawal: avoiding people to manage low mood, anxiety, or some other issue (e.g., social skills problems).
Maladaptive daydreaming: A concept where people are thought to daydream in a problematic way (e.g., spend long periods on this activity).

The topic of MB is not without controversy. For example, some people see behaviours characteristic of neurodiversity (eg., Autism Spectrum Disorder) as maladaptive. However, many associated with this community fiercely object to the negative labelling of their behaviours.

What are the signs?

Indicators of MB can vary depending on the circumstances. But some general signs may include:

Interference with daily functioning: MB often interferes with an ability to perform everyday tasks and fulfil responsibilities.
Continuing with MB despite negative consequences (e.g., financial problems, health issues, or damaged relationships).
Difficulty stopping the behaviour: Individuals engaging in MB often feel unable to stop, despite a desire to do so.
Strong focus on the behaviour: MB may consume thoughts, making it difficult to focus on other things.
Emotional distress: MB can cause additional problems that lead to distress due to mounting negative consequences.
Social withdrawal or isolation: MB can lead to social withdrawal or isolation, as an individual may feel ashamed or embarrassed.
Reduction in usual activities: MB may replace other behaviour, leading to a decrease in previous activities.
Denial or lack of insight: Individuals engaging in MB may deny or minimise their negative impacts.

What causes this behaviour?

Why do people engage in MB? Here are some possible explanations.

Negative reinforcement

One of the most significant causes of MB is negative reinforcement. This outcome occurs when an individual engages in a behaviour to avoid or escape from a negative consequence. This strategy only provides short-term benefits.

For example, individuals who feel anxious in social situations may avoid socialising to alleviate their discomfort. However, this avoidance can ultimately lead to social isolation and exacerbate their anxiety over time.

Cognitive distortions

Another factor is cognitive distortions. These are incorrect assumptions or interpretations about the world. For instance, an individual may overestimate danger in a given situation. This misperception may lead to engagement in MB to avoid a perceived threat.

This type of thinking can lead to an individual using MB to cope with difficult emotions or situations.

Problem solving

MB can result from a lack of problem solving skills or difficulty managing emotions. Individuals may resort to MB as a way to cope with or “solve” a problem. Even if MB is not the most effective method, they may still use it.

Early experiences

Childhood experiences, including trauma and neglect, can contribute to the development of MB. An individual who experienced abuse as a child may struggle with relationships. They may engage in destructive behaviour as a coping mechanism.

What's the difference?

Distinguishing between MB and other forms of behaviour can be challenging. There can be a fine line between adaptive and maladaptive behaviour. However, here are some ways to tell the difference:

Frequency and intensity: MB tends to occur frequently and with greater intensity than other behaviour. MB may also persist even when there are negative consequences.
Interference with daily functioning: MB interferes with functioning in daily life, whereas other behaviours do not. For example, spending many hours daily on social media and neglecting your job would be considered MB. Checking social media for a few minutes daily is unlikely to cause major issues.
Context: Behavior can be considered maladaptive in one context but not problematic in another. A child throwing tantrums when they don't get their way may be considered normal behaviour for a young child. However, it may be considered maladaptive when it continues into adolescence.
Impact on others: MB can have a negative impact on others, such as family members, friends, or coworkers. Other behaviour does not necessarily have a negative impact on others.

It is important to note that the distinction between maladaptive and other forms of behaviour is not always clear-cut. It may be helpful to seek the advice of a mental health professional to work through this uncertainty.

Summary

MB is a complex phenomenon influenced by a range of factors, including negative reinforcement, cognitive distortion, and childhood experiences. This behaviour impairs an ability to function effectively in daily life.

MB is often a cause or consequence of serious psychological issues. However, we can treat MB. There are effective interventions, including Cognitive Behavior Therapy and Mindfulness. Evidence based treatments can help individuals overcome MB and improve their overall well-being.

We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. We have vast experience tackling maladaptive behaviours of various forms. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.

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Work-Life Balance: Proven Strategies from our Specialists

The Determinants

How many hours a week is a good work-life balance?

Prioritise Personal Time

Set Boundaries Between Work and Personal Life

Manage the work-personal time transition

Develop a Routine and Stick to It

Learn to Delegate and Say No

Focus on Self-Care and Wellbeing

Summary

All You Need to Know About a Growth Mindset

Five Characteristics of a Growth Mindset

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The Seven Growth Mindsets

Growth Mindset in Action

Developing a Growth Mindset

The Science Behind the Growth Mindset

Criticisms of the Growth Mindset

Summary

Understanding the National Counselling Society

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The National Counselling Society (NCS) and BACP: A Comparative View

Recognition of the NCS

Ethical and professional standards

A New Name for the NCS

Summary

The Expatriate: Thriving In Your New Environment

The psychological landscape of an expat

A u-shaped experience

Psychological support

Practical strategies for expats

Summary

Apathy: The Opposite to Empathic - An Insight into Unempathetic Behaviour

What Is The Opposite To Empaths?

Causes

Managing Apathy

Summary

Myers-Briggs: The Bad And The Ugly

Shaky Theory

Predictive Validity

Reliability

Enduring Appeal

DISC Personality Types: A Critical Review

The Underlying Theory

The Scientific Scrutiny

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Alternatives

Summary

Human Givens Therapy

What is a Human Givens Therapist?

The Human Givens Approach

The Basic Human Givens

How Does Human Givens Therapy Work?

Does Human Givens Therapy Work?

Summary

7 Signs You Need an Executive Coach

Identifying the Need for an Executive Coach

How an Executive Coach Can Help

Practical Tips: Steps to Find the Right Executive Coach

Maximizing the Benefits of Executive Coaching

Summary

NHS Anxiety: What The Website Doesn't Tell You

Anxiety vs. Fear: What's the Difference?

Symptoms of Anxiety

Risk Factors

Treatment Options

NHS Information

IAPT Self Referral: The Many Options For Accessing Services

Pros of Self-Referral to Psychological Services

Cons of Self-Referral to Psychological Services

Summary

The 10 Best-Selling Self-Help Books: The Verdict

Read This Book?

The Target Books

Key Themes

The Criticisms

The Stuff You Can Use

Summary

NICE Guidelines For Depression: An Easy-To-Read Summary

Depression in Adults