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Steps To Rational Living Psychotherapy Services- ‘Serious About Emotional health’ Here to Help to Make Psychotherapy Accessible To Everybody Who Needs it. We are pleased to introduce to you our Psychological Services. We are Steps To Rational Living Psychotherapy Services. We have BABCP accredited Cognitive Behavioural Therapists and UK & Ireland EMDR accredited therapists. Our therapists have got experience working in the mental health field including primary and secondary care and the private sector providing psychological therapies to the multi-ethnic communities. We Customize Treatment Plans for Each Individual At the core of our treatment philosophy is treating every sufferer as an individual. After an initial evaluation, therapy is customized to the needs of each individual client, utilizing the most current empirically supported approaches and techniques available. Our therapist provides cutting edge, state of the art cognitive behavioural treatments to sufferers. Steps To Rational Living will provide help for all mood and anxiety disorders including; depression, obsessive-compulsive disorder, generalized anxiety disorder, panic disorder, social phobia, post-traumatic stress disorder and specific phobias. Philosophy of Steps To Rational Living Therapy Mental Health problems are a widespread problem affecting nearly one in four in the UK. Mental Health problems do not only impact the sufferers, but also their families, who often helplessly watch wishing there was something they could do. The goal of Steps To Rational Living is to help sufferers and their families to regain control of their lives. Therapy at Home We are also dedicated to helping those suffering from severe anxiety, agoraphobia, PTSD, the elderly and those with physical health conditions who are unable to attend initial treatment sessions with the Improved Access To Psychological Therapies (IAPT) services by providing home visits and therapist assisted exposures. We look forward to work in collaboration with IAPT Services and General Practitioners to support this group of patients. Individual Sessions Sessions can be conducted in person at our office in Bolton area or online and over the phone for individuals Therapy / Support Groups For Mood, Anger And Anxiety Related Conditions Because of our commitment to the community of those suffering from emotional and psychological problems, in addition to individual therapy, we currently offer low-fee therapy / support groups for adults with depression, anger problems, and related anxiety-based conditions. Thursday, Friday Nights and Saturday Day Time Therapy / Support Group for Adults: Steps To Rational Living offers weekly low-fee therapy / support groups every Thursday/Friday evenings and Saturday day times specifically for adults with various types of mood and anxiety disorders. These groups provide a structured format focusing on highly specialized Cognitive-Behavioural Therapy (CBT) techniques. CBT has been extensively researched, and has consistently been found to be the most effective treatment for most anxiety conditions. For example in most anxiety disorders techniques used in this group include Exposure and Response Prevention (ERP), Interoceptive Exposure, Cognitive Restructuring, and Meta-Cognitive Therapy. The primary goal of this group is to provide specialized CBT in an inexpensive group format. Group sessions are held each Thursdays evenings from 7:15 pm to 8:45 pm, Fridays evenings18: 30 pm to 20:15 pm from our offices in the Bolton area. In addition we run community based groups in the whole of the North West. These groups are limited to twelve (12) members, and are led by one of our professional staff therapists. Participation requires individual assessment prior to admission. For more information, please contact Steps To Rational Living at 01204 529908 or 07853192177. Cognitive therapy helps people to understand the importance of thinking. It views emotional and behavioural problems as being influenced by negative or extreme thought patterns. These patterns become so habitual that they are experienced as automatic and can go unnoticed by the individual. In therapy, the client is taught how to uncover these negative patterns and replace them with more adaptive ways of viewing life events. Through this process, clients learn self-help techniques that can produce rapid symptom shifts, solve current life problems, and improve self-esteem. Cognitive therapy also addresses self-defeating behaviour patterns, such as problems with assertiveness or intimacy. How Cognitive Therapy is Different. The cognitive therapist actively directs clients to the discovery of central thinking problems. The cognitive therapist engages clients as active participants by assigning therapeutic homework. Cognitive therapy focuses on the resolution of current, specific problems. The therapist makes joint decisions with the client and regularly asks for feedback to maintain a high degree of collaboration and empathy. Useful Five Cognitive Techniques To Regain Control Of Your Life These simple techniques can improve lives and has been shown to be a highly effective form of Cognitive Behaviour Therapy (CBT). Please keep in mind that simply knowing what the Five Steps are doesn't mean that your life will change overnight. You can utilise these techniques whilst you waiting to be seen by your therapist. Putting these techniques into practical use on a daily basis will take time and practice. Don't get upset if you don't or can't master them right away. Pick yourself up, dust yourself off and try again the next time! One of the most effective ways to learn to incorporate these techniques into your list of coping skills is to work the steps in hindsight. Working the steps in hindsight means you examine a situation that has already occurred and use the techniques to process it as if you were still in the situation. STOP Just stop and breathe for a moment. Are you Hungry, Angry, Lonely, or Tired? The HALT feelings are physically based and only temporary. Remember that! Determine what the problem is Sure there can be (and usually ARE) more than just *one* problem but even still, write the problem(s) down on a piece of paper. Come up with THREE possible courses of action Start with one of your problems and come up with three (and only three - not a hundred, not just one) possible things you could do. Figure out which one is best for now You don't have to make a lifelong commitment right now and if things don't work out quite the way you'd hoped they would, you can work the steps again and again and again - just like everyone else does! DO IT! I say that assuming you haven't chosen suicide. Obviously, that's the ultimate final solution (assuming you'd succeed). Nothing will happen to change the situation/problem until you actually DO something, no matter how small. A change in your situation, outlook, etc. requires a change from within yourself. In order for that internal change to have effect on the outside, tangible world, you must take action to implement that change. A Practical Approach Instead of trying to implement the steps up-front, pick a recent situation where you recognize that you felt or acted in a way that is not helpful for you. Then apply the Five Steps. Start at the beginning and check the STOP. Working all the way through the steps shows your conscious and subconscious mind that there are other ways to cope with stressful situations. It is this preparation that gears us up for implementing the technique in real-time scenarios. Depression Statistic and Facts: 80% of individuals affected by depression do not receive any psychological treatment, and statistics show that diagnosis are growing at an alarming rate, so is the prescription of ant-depressants. In addition, higher rates of depression also show high rates of other negative health outcomes, such as sleep disorders, obesity, gastric problems, heart disease and stroke. Depression is not your fault or caused by something you did wrong Depression can occur to anyone, at any age, and to people of any race or ethnic group. Depression is never a "normal" part of life, no matter what your age, gender or health situation. Possible Causes of depression Although scientists agree that depression is a brain disorder, the debate continues about exact causes. Many factors may contribute to the onset of depression, including tress – Stressful life events such as trauma, loss of a loved one, a bad relationship, work responsibilities, caring for children and aging parents, abuse, and poverty may trigger depression in some people. genetic characteristics, changes in hormone levels, certain medical illnesses, stress, grief, or substance abuse. Any of these factors alone or in combination can bring about the specific changes in brain chemistry that lead to the many symptoms of depression, bipolar disorder and related conditions. Symptoms of Clinical Depression: Persistent sad, anxious or "empty" mood or irritability Sleeping too much or too little, middle of the night or early morning waking Reduced appetite and weight loss, or increased appetite and weight gain Loss of pleasure and interest in activities once enjoyed, including sex Restlessness, irritability Persistent physical symptoms that do not respond to treatment (such as chronic pain or digestive disorders) Difficulty concentrating, remembering or making decisions Fatigue or loss of energy Feeling guilty, hopeless or worthless Low self-esteem Thoughts of death or suicide If you have five or more of these symptoms for two weeks or more, you could have clinical depression and should see your GP. How does Cognitive Behavioural Therapy (CBT) help Depression? CBT treating for depression can be divided into its cognitive and behavioural elements. In the cognitive element of treatment, your therapist will help you to learn to identify the negative thoughts that are causes depression. You will be taught how to challenge the reality of these thoughts and come up with alternative balanced rational thoughts. CBT treatment In the behavioural element of treatment, your therapist will help you to assess how the different daily activities have an impact on your mood and how some of them can be improve symptoms of depression. Your therapist will help you develop an action plan, based on the behavioural activation approach. In this approach you and your therapist will create a list of activities in order; from less to more difficult to achieve. You will then work through the list from easier to harder activity, as your feelings of mastery improves your depressive symptoms reduces. Exercises at home are an essential component of CBT treating for depression. Repeatedly applying these skills to stressful situations makes a more rational approach more automatic and negative emotions less intense. As stated above depression causes people to lose pleasure from daily life, can complicate other medical conditions, and can even be serious enough to lead to suicide. One of the effects of depression is feeling immobilized. It's hard to push yourself to do normal self-care activities, and pleasure seems all but absent from your life. Feeling immobilized is not only a symptom of depression-it's a cause. The less you do, the more depressed you feel; and the more depressed you feel, the less you do. It's a negative spiral that maintains withdrawal-and prolongs depression. As stated above, the solution is to push yourself to higher levels of activityeven though you don't feel like it. A technique called activity scheduling can re-energize you and offer significant help in overcoming depression. The initial steps of the technique involve monitoring and recording your daily activities and rating them for levels of pleasure and mastery. The later steps encourage you to schedule in advance increasing numbers of pleasurable and mastery activities. How Some Early Childhood Experiences Affect Adulthood Our adulthood is just an extension of our childhood experiences. As adults all of our behaviours and personality traits are just extensions to the childhood experiences we have been through long ago. Negative or traumatic experiences in childhood can create long-lasting scars and making us suffers emotional problems as adults. There is no doubt that emotional stress in adult life affects us on both mental and physical level in life-changing ways. We all so know that when we are stressed, chemicals and hormones can flush our body and increase levels of emotions such as anger, anxiety and low mood. But when children face stressful situations and especially unpredictable stressors, they are left with deeper, longer-lasting scars. When the young brain is thrust into stressful situations over and over again without warning, and stress hormones are repeatedly ramped up the aftereffects we suffer as children follow us into adulthood in both mental and physical way. Types of abuse and neglect Child abuse and neglect refers to any behaviour by parents, caregivers, other adults or older adolescents that is outside the norms of conduct and involves a substantial risk of causing physical or emotional harm to a child or young person. Such behaviours may be intentional or unintentional and can include acts of omission (i.e., neglect) and commission (i.e., abuse). The five main subtypes of child abuse and neglect are physical abuse, emotional maltreatment, neglect, sexual abuse and witnessing family violence. Mental health problems Persisting mental health problems are a common consequence of child abuse and neglect in adults. Mental health problems associated with past histories of child abuse and neglect include personality disorders, post-traumatic stress disorder, dissociative disorders, depression, eating disorders, alcohol and substance abuse, dysfunctional relationships, anxiety disorders such as low self esteem, social anxiety, generalised anxiety disorder, panic attacks, etc. Trauma Treatment Eye Movement Desensitization Reprocessing (EMDR) Therapy Offers New Hope! We are proud to say that EMDR is one of the several modes of therapy offered by Steps To Rational Living. Our therapists are additionally trained in other mind-body models of trauma treatment. We are well aware that not many are familiar with EMDR or what it involves. So, we are offering a workshop on Saturdays in our Bolton clinic to discuss this very matter. We will also talk about its benefits, as well as how we are able to utilize EMDR at Steps To Rational Living. We hope that the information will benefit those who have come to know the struggles of emotional and psychological problems as a result of prior trauma. For those who have never heard of EMDR before, the EMDR UK & Ireland Website: http://www.emdrassociation.org.uk/home/index.htm contains some very useful information. This extremely informative website includes a brief history of EMDR and how it works, in addition to the history of how it was initially developed. EMDR is designed to alleviate the distress associated with traumatic memories such as Post-traumatic stress disorder (PTSD), traumatic childhood experiences such as sexual and physical abuse or neglect, domestic abuse, work related trauma or bulling, vehicle accidents, or other overwhelming experiences. Many people who have suffered for years from anxiety or distressing memories, nightmares or insomnia can now gain relief from this revolutionary new therapy. Research shows that EMDR is rapid, safe and effective. EMDR does not involve the use of drugs or hypnosis. It is a simple, non-invasive patient-therapist collaboration in which healing can happen effectively. This powerful short-term therapy is also highly effective for a wide range of disorders including chronic pain, phobias, depression, panic attacks, eating disorders and poor self-image, stress, worry and performance anxiety. EMDR also treat people who have been traumatized by early losses and bonding with parents, persistent troubling memories, anxiety and depression. Many patients who have made slow progress in the past, or who have not benefited from more traditional therapies say that with EMDR they have finally found something that works for them. If you have any questions about EMDR, or any of the other services mentioned above, do not hesitate to contact us. We are always happy to answer any questions you may have. We are fortunate to have staffs that are well trained in such a diverse array of treatment methods, and we hope that all prospective patients will take advantage of our services to the absolute fullest. Healing Is Possible With The Power of Eye Movement Desensitisation Reprocessing (EMDR) Origins of EMDR EMDR is an integrative psychotherapy practice based upon Adaptive Information Processing. It was originally developed by Francine Shapiro (1995, 2001) to treat PTSD (Post Traumatic Stress Disorder) and other trauma responses but has also been successful in treating many anxieties disorders, phobias, and complex grief. Healing from childhood negative experiences is possible at any point in life with the power of EMDR. EMDR is an evidence-based intervention that helps people to recover from the physical and emotional symptoms associated with experiencing distress and trauma in their life, such as sexual abuse, childhood neglect, road traffic accidents and violence. EMDR is also successful in treating other complaints such as performance anxiety, self-esteem issues, phobias, and other trauma related anxiety disorders How EMDR Works When a person is very distressed their brain cannot process information as it ordinarily does. One moment, or several, can become frozen in time. Remembering the trauma can feel as bad as going through it the first time. In addition, such memories can have a lasting negative effect on the way a person sees the world, relates to other people and lives their life. EMDR protocols involve bilateral stimulation of the brain, where the emotional rightbrain that holds the painful memory is connected to the more mature left-brain processes of rational thinking and present-time reality. The EMDR-trained therapist then helps the client evaluate the content that arises from these bilateral stimulations, until all symptomology from the trauma is removed. Unlike prolonged exposure therapy (PET), EMDR does not necessarily require the client to relate his or her trauma aloud or cover it in any particular sequence. The therapist just follows the client along his or her journey through memory while periodically asking what he or she is noticing. When each new stage of the memory is reached, the therapist “installs” the memory with eye movements or tapping. Essentially, an EMDR session allows a client to mentally visit a disturbing memory in brief doses while simultaneously focusing on an external stimulus. Not only does EMDR help clients create new associations with traumatic memories, it also helps reduce sensitivity to external events that can trigger those memories while allowing them to learn to exercise control over the future. What Is an Actual EMDR Session Like? During an EMDR session, you will work individually with an EMDR trained therapist who has gotten to know you and understands the issues or situations that are troubling you. The therapist working with you will help you identify a specific situation related to the problem you wish to work on. While you are picturing the troubling event you will experience a non-invasive form of rhythmical stimulation of your brain's information-processing system. This can be done in several ways. Most often you will be asked to move your eyes back and forth to follow the therapist's fingers or a light--hence the "eye movement" portion of the treatment's name. You will be asked to notice what comes into your mind. Since each person processes information in a unique way, there is no right or wrong way for a client to do EMDR. The therapist will guide you in processing your experience and will also discuss it with you. In this way, it will become less upsetting and more associated with positive beliefs and feelings about yourself. During the treatment session you may experience intense emotions, but by the end of the session, most people feel much better. Psychoeducation Steps To rational Living offer psychoeducation groups to help our clients to learn a new language, along with the “nuts and bolts” of their personal process and recovery. Psycho-Education is a tool used by our therapists to help clients develop and practice skills that can be utilized in the “real world” outside of treatment. The skills can include, but are not limited to: Cognitive Behavioural Therapy, The Brain Model, Relapse Prevention, Communication Skills, Feelings and Emotions, and Boundaries. Our clinicians are specifically trained to reach clients in ways that best suit an individual’s learning style and preference. Some people learn through experience and practice, while others prefer to complete worksheets and homework between sessions. The therapist will assess a client’s best learning style, and will implement that throughout the course of treatment. Clients will then walk away with materials to be used once treatment is complete. The length of treatment and the length of sessions: At Steps To Rational Living each CBT session is 50 minutes. EMDR sessions are typically 90 minutes longer. We typically provide 12-20 sessions, but the duration of treatment will be determined by you and your therapist, based on the type of problem you present, your general life circumstances and trauma history. The precise length of treatment can be best estimated as the treatment proceeds. Treatment cost: There is a sliding-fee scale based on income. We accept insurance. We are registered with most of the main medical insurance companies, which includes BUPA, AXA PPP healthcare and many others Contact us to become a patient: Landline: 01204 529908, Mobile: 07853192177 Email: [email protected] Bolton Clinic: 60 Bridge Street Bolton, BL1 2EF. Please note: If you are thinking about harming yourself or someone else, please call 999 for immediate assistance. What Is Cognitive Therapy?