Harm, Sexual, or Religious Intrusive Thoughts: How CBT Therapy Helps With Pure O
Pure O, or “purely obsessional” OCD, involves intrusive thoughts about harm, sexual themes, or moral and religious concerns, alongside hidden mental compulsions rather than visible rituals. These thoughts feel deeply distressing precisely because they contradict a person’s true values. This article explains why these themes are so common, how mental compulsions keep the cycle going, and how CBT Therapy with ERP helps people break free from the fear and uncertainty that Pure O creates.
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Building Self-Esteem From the Inside Out: A CBT Therapy Approach
Low self-esteem is driven by deep-rooted beliefs and patterns of self-criticism, not just “negative thinking.” This guide explains where low self-esteem comes from, how CBT Therapy works with core beliefs to build lasting self-worth, and what to expect over a typical course of treatment at CBT Clinic London.
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CBT for Insomnia: Why It Works Better Than Sleeping Pills for Many People
CBT for Insomnia (CBT‑I) is the recommended first‑line treatment for chronic insomnia, often outperforming sleeping pills over the long term. This guide explains how CBT‑I works, why its benefits last beyond treatment, and what a typical 4–8 session course looks like at CBT Clinic London.
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Understanding Dissociation: HowCBT Therapy Can Help YouReconnect
Feeling foggy, detached, or like you’re watching your own life from a distance can be deeply unsettling, especially when it happens without warning. This experience, known as dissociation, is far more common than many people realise, and it’s a recognised, treatable response rather than a sign that something is permanently wrong. Understanding what’s happening, and why, is often the first step toward feeling more present again.
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CBT Therapy and Grounding Objects.
Grounding objects are used in CBT Therapy particularly when someone is recieving CBT Therapy for PTSD (Post Traumatic Stress Disorder). They are also used to help with Dissociative and De-Realisation experiences. Essentially they are tangible items that help individuals focus on the present moment, a technique that can be useful for managing symptoms of trauma, anxiety, or dissociation. Grounding objects are usually sensory, meaning they engage one or more of the five senses (touch, sight, sound, taste, or smell) to help the person feel more centered. Here’s a list of grounding objects commonly used for trauma:
1. Touch-Based Objects
- Stress ball or fidget spinner: Something to squeeze or manipulate with your hands.
- Smooth stones or crystals: Holding a stone with a pleasant texture can provide comfort.
- Fuzzy or soft blanket: The texture of a blanket can be soothing.
- Play-Doh or putty: Molding and shaping it can be a helpful distraction.
- Beads or a worry stone: Running your fingers over them can help you stay present.
- Weighted blanket: The weight can give a sense of being grounded physically.
2. Sight-Based Objects
- Pictures of loved ones or calming scenes: These can offer emotional comfort.
- Colorful or visually complex object: A patterned scarf or kaleidoscope to focus on visually.
- Nature objects (leaves, flowers, etc.): Visual elements from nature can be grounding.
- Mindfulness cards with affirmations: Visual reminders of positive thoughts.
- Favorite trinkets or souvenirs: Personal items that carry positive associations.
3. Sound-Based Objects
- Soothing music or nature sounds: Soft, calming audio can be centering.
- Bell or chime: The clear sound can help draw attention back to the present.
- Tuning fork or singing bowl: Resonant tones can be soothing.
- Clicking pen or small drum: Rhythmic sounds can be grounding.
4. Smell-Based Objects
- Essential oils (lavender, peppermint, etc.): Scents that evoke calm or positive memories.
- Scented candles: The flame and scent combined can be comforting.
- Herbs or spices (cinnamon, rosemary, etc.): Natural scents to focus on.
- Perfume or body spray: A familiar scent that brings comfort.
5. Taste-Based Objects
- Mints or gum: The sensation of chewing or strong taste can bring awareness.
- Flavored lip balm: Applying it can provide both taste and tactile grounding.
- Piece of chocolate or fruit: Engaging taste buds with a small snack.
- Sour candies: The intensity of the flavor can bring focus.
6. Multi-Sensory Objects
- Tactile and visual toys (e.g., liquid motion toys): Objects that engage more than one sense.
- Stuffed animals or plush toys: Engages touch and often sight, providing comfort.
- Textured jewelry (bracelets, necklaces): Something you can wear and touch for grounding.
These objects, along with grounding techniques, can help create a sense of safety and stability for individuals experiencing trauma symptoms.
CBT Therapy London
Cognitive Behavioural Therapy (CBT Therapy), Mindfulness Meditation and Medication can all be used to treat PTSD . We’ll tailor a plan to your circumstances, medical history, and underlying conditions to help you live a balanced life..
The CBT Clinic London understands and can help. After assessing your symptoms, medical history, and severity of your condition, we can devise a treatment plan and help you live your life to the full again.
Getting help is easy. Simply complete our new patient registration form or if you have questions, contact our friendly team who will assist you. You can call us on 0207 157 9924 or Book Online. Consultations are free and will reveal your diagnosis and enable us to create a customised treatment plan.
CBT Therapy Canary Wharf: E14
Conveniently situated in the heart of Canary Wharf our main clinic provides CBT Therapy assessments and Treatments for many people working and living in and around the Canary Wharf area. Please fill out the “New Patient Registration Form” and state your preference to have your CBT Therapy in Canary Wharf.
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The Outside World is Outside of Your Control
When you look out of your window what you are looking at is the next moment of the unfolding of the universe. What you are seeing is the direct result of all the moments that happened before. A mind – blowingly long time before.
The unfolding of the universe began 13.8 billion years ago at the time of “The Big Bang”. I’m guessing you’d agree that had absolutely nothing to do with you. So an interesting thing to ponder on is why does the moment you are looking at have anything to do with you? In CBT Therapy there is a thinking error called “personalisation”. This basically means that often we mistakeingly take things personally when in fact they aren’t personal in anyway.
It seems that because you are looking at the moment, that it has something to do with you, Even though at the same time you are experiencing the moment directly in front of you there are moments happening behind you , to the side of you, above and below you and everywhere else in the universe. There are moments occurring in Japan but you don’t care about those do you? You only really care about those moments that you see. What you call your life. As a result because what we think we see is ours, we naturally think we can and should change it. To bend it so that it is more how we want it to be.
However this is a huge error on our part. A mistake that can lead to dire consequences for our mental health. How can we change something that we did not create? Why and how are we responsible for something that is the direct result of 13.8 billion years in the making? What right do we have to do this? We are just visitors here. We are here for a miniscule amount of time compared to the universe itself.
Do you want to be responsible for the weather. Or the waves on the sea? Or making trees grow. Or whether a Polar bear and her three cubs in Antartica eats tonight. Or for making every heart beat?
Be careful because your Mind can make you think you can change things in the outside world and that you are responsible when the truth is you are not. It is just creation unfolding in front of your eyes. And you get to see and experience it. Lucky you! An article on gratitude.
If the dinosaurs had not roamed planet earth, the moment you are seeing right now would be entirely different. Everything had to happen exactly as it did for you to experience what you are seeing right now. This fact is uber relevant when it comes to our past and wishing some, most or all of it was different to what actually happenned. You see it `couldnt have been any other way. If it had there is no way you would be reading this right now. If one thing in your past had been different you are not here in the way you are now. In CBT Therapy we help people process and come to a deep acceptance of their past. And at the point where people can truly accept their past regardless of what terrible things happenned – healing occurs.
To put this in perspective the earth itself is only 4.5 billion years old. All the elements that are on this earth and are in everything that lives here were created in the big bang. The periodic table has in total 118 elements. 94 of those elements occur naturally on our earth and were created at the time of the Big Bang. That means that your nose is made of stuff that came into existence 13.8 billion years ago. Your face is literally made of stars.
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Super Human
It’s completely human to blame people, places and things in the outside world for the problems we have inside of us. Also most of us try to seek, get or change things in the outside world to try to feel better inside of us. It’s not wrong. It just doesn’t work.
It can’t work. The reason is that you didn’t make the outside world and therefore you don’t have control over it. Every time you attempt to control, manipulate or change someone or something in the outside world, you will experience a disturbed stress inside you. Why? Because you simply can’t change or influence what never was in your control to start with. If you want to read more about why you can’t change the”outside world” read this article.
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Mantra. What’s playing in your head?
Ever had a catchy, repetitive pop song stuck in your head for days? Annoying isn’t it. But the fact that our Minds have the ability to do this, means we can create and have playing in our minds much more useful things. “I can handle it”…”I can handle it”…”I can handle it”… for instance. Now wouldn’t that be a much more useful thing for your Mind to be automatically saying to you? A phrase like that. Something you purposefully put in your Mind and repeat over and over until it “sticks” is a Mantra.
The truth is that I can have my Mind saying all the negative automatic junk it usually says or I can literally tune in and listen to my Mantra. Now I’m sure you’ll agree that having “I can handle it” or ” I can learn to like it” are much more useful and hugely less problematic for me as opposed to my Mind saying “I’m a terrible writer”, “no one will read this article” “why am I bothering” etc etc . The Mind , if we let it, will literally bombard us with this negative crap all day long won’t it?
A Mantra is literally any word or phrase that you purposefully repeat in your Mind over and over again until it eventually “sticks” in your Minds. At this point it just starts playing all by itself in the back of our Mind, all day long. Check it out for yourself and you will see this is much nicer to have going on in there than the alternative. The predominantly negative stuff.
A Mantra can be one “meaningless” word or a “phrase” that you believe and can get behind. The only thing to be mindful of though is that the “word” or particularly the phrase you pick needs to be quite neutral so that the automatic Mind doesn’t get hooked into it and start thinking about too much. If possible try to pick a word or phrase that your Mind is less interested in.
Now it takes a while to have a Mantra “stick”. First when we start the Mantra is weak. But through repetition of saying it over and over again, which will be a nicer thing to have going on in your head, rather than the usual negative automatic stuff, it will get stronger. Eventually it will create a layer in your mind and then just be there going on in the background whenever you need it. A strong Mantra becomes like a haven to go to when the other part of your Mind is driving you crazy, making you react to things or just creating a negative experience inside of you.
You may have first heard of Mantra in connection to spiritual and religious practices but the use of mantra in that way is NOT what I am talking about here. Here I am talking about how Mantras can help us with our mental health.
Having a Mantra that works for you, embedded in your head, rather than listening to the usual junk your Mind spews out is just sensible isn’t it? And with a little bit of hard work, effort and persistence creating a Mantra can be a complete game changer and is another way to “Get to Grips with the Mind”.
It’s a good idea to work on your Mantra and keep strengthening it whenever you remember to do so or when you know you are going to have extended periods of “free time”. I often work on my Mantra when I take the dog out for a walk. Instead of listing to stuff on I Tunes (which I used to do) I now choose to work on repeating and strengthening my mantra. So while I am walking around or picking up Dog Pooh – I am actively repeating “I can handle it…I can handle it…I can handle it”.
Please let me know if you found this little article on Mantra’s useful. Your feedback is really useful.
I wish you and your Mantra well.
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Why do Bad Past Experiences stay in us?
There are two possible types of learning from painful or difficult experiences in our past. The first is a physical learning. If you put your hand on a hot kettle when you are a kid you learn not to do it again. It does not create any anxiety in you when you see a hot kettle the next time – does it? But if you have an emotionally difficult experience it’s a completely different story. When you have an experience that is emotionally upsetting, you simultaneously create a thought in your mind. This is mental learning.
Let’s say your emotionally difficult experience was around failing at something and that created sadness in you. The thought or thoughts now created in your mind by this experience are something like “Sadness is bad” ” I must not fail”. The difference between the kettle experience where there is no thought created is that experience just naturally stays in the past. Whereas the experience of failure has created thought formations in you that will live in you until you die. You therefore can not leave the difficult emotional experience in the past as those thought formations are now “stuck” in your mind.
The answer is to learn how to let go of the difficult past experiences stuck in our minds. If you would like to learn more about this process click here.
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