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8 Wise Ways to Understand and Manage Cognitive Distortions

Cognitive distortions are internal mental filters or biases that increase our misery, fuel our anxiety, and make us feel bad about ourselves. Our brains are continually processing lots of information. To deal with this, our brains seek shortcuts to cut down our mental burden which can lead to faulty or inaccurate thinking, perception or belief that

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Swinging through The Mental Health Continuum

The Mental Health Continuum is a tool which helps us to think about our wellbeing and what actions we can take to improve it. It helps us to identify where and when our mental health is low and trigger us to implement strategies to help with our recovery. It also helps us to identify when our

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30 days of Mental Health Tips

Click here to download and print your cards. If you would like to book a session or register for our next programme, get in touch today. For more information on 8Wise™ and the mental health services provided check out the rest of this website. The post 30 days of Mental Health Tips appeared first on

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How to Beat the Sunday Scaries

How to Beat the Sunday Scaries

There’s a name for that very particular brand of dread we feel on Sunday nights – the ‘Sunday Scaries’, that nagging feeling of nervousness and anxiety that creep up on us as at about 5pm on a Sunday.  The dread about returning to work on Monday, the apprehension about an upcoming event or situation, the

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8 Wise Ways to Manage Anxiety

8 Wise Ways to Manage Anxiety

1. Identify and learn to manage your triggers What causes your anxiety? What triggers it? Sometimes this can be obvious, like caffeine or work stress, and other times the triggers can be less obvious. Sometimes there may be so ant differing factors that it can take time to work the specific triggers out and you

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8 Wise Ways to Relaxation

8 Wise Ways to Relaxation

Practicing ‘relaxation’ is paramount to managing stress and anxiety. It helps us to have a calmer and clearer mind which aids positive thinking, concentration, memory and decision making. Relaxation slows our heart rate, reduces our blood pressure and relieves tension, making it essential component to the 8Wise™ Wellness Programme. Here are our 8 Wise Ways

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Tips for better Sleep

Tips for better Sleep

Sleep problems are a common and a disruptive symptom of mental illnesses that are often overlooked. Sleep deprivation can contribute to moodiness, high blood pressure, poor concentration, the prolongation of mental illness, work difficulties, auto accidents, and more. Meaning it impacts every element of your wellness spectrum which is why we cover it in so

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Understanding Stress Symptoms

Understanding Stress Symptoms

What is Stress? Stress is a feeling of being tense, overwhelmed, worn out, or exhausted. A small amount of stress can be motivating, but too much stress makes even small tasks seem daunting. Symptoms can range from mild (e.g., headaches and stomach aches) to severe (e.g., anxiety and depression). Acute vs. Chronic Stress Acute stress

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8 Wise Ways to Managing Stress

8 Wise Ways to Managing Stress

These days it’s hard not to get overwhelmed occasionally. Between juggling work, family, and other commitments, you can become too stressed out and busy. But you need to set time aside to unwind or your mental and physical health can suffer. Learning how to manage your stress takes practice, but you can — and need

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8 Wise Ways to Managing Anxiety: Grounding Techniques Part 4

8 Wise Ways to Managing Anxiety: Grounding Techniques Part 4

These grounding techniques are tools we share in the 8Wise™ Wellness Programme and can be used in the moment that anxiety strikes to manage the symptoms and calm yourself within the situation. Give them a go and start living the 8 Wise Way for optimal mental health and wellbeing and an improved quality of life.

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Differences Between Worry and Anxiety

Differences Between Worry and Anxiety

Anxiety is a mental and physical reaction to perceived threats. In small doses, anxiety is helpful. It protects us from danger, and focuses our attention on problems. But when anxiety is too severe, or occurs too frequently, it can become debilitating. 10 Differences between Worry and Anxiety We tend to experience worry in our heads

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8 Wise Ways to Managing Anxiety: Grounding Techniques Part 3

8 Wise Ways to Managing Anxiety: Grounding Techniques Part 3

These grounding techniques are tools we share in the 8Wise™ Wellness Programme and can be used in the moment that anxiety strikes to manage the symptoms and calm yourself within the situation. Give them a go and start living the 8 Wise Way for optimal mental health and wellbeing and an improved quality of life. 

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Unhelpful Thinking Styles

Unhelpful Thinking Styles

Cognitive distortions are irrational thoughts and unhelpful thinking styles that can influence your emotions and trigger anxiety. Everyone experiences cognitive distortions to some degree, but in their more extreme forms they can be harmful. Below is a list of the most common cognitive distortions.  Use the list to identify which ones you may be prone

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8 Wise Ways to Managing Anxiety: Grounding Techniques Part 2

8 Wise Ways to Managing Anxiety: Grounding Techniques Part 2

These grounding techniques are tools we share in the 8Wise™ Wellness Programme and can be used in the moment that anxiety strikes to manage the symptoms and calm yourself within the situation. Give them a go and start living the 8 Wise Way for optimal mental health and wellbeing and an improved quality of life. 

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8 Wise Ways to understanding your Anxiety triggers

8 Wise Ways to understanding your Anxiety triggers

Anxiety is a mental health condition that can cause feelings of worry, fear, or tension and for some it can escalate into panic attacks and distressing physical symptoms. What causes anxiety and anxiety disorders can be complicated because it’s likely to be a combination of factors, such as genetics, environmental reasons, and conditioned mind responses.

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What is Anxiety?

What is Anxiety?

Many people experiencing the symptoms of anxiety can begin to wonder if there is something wrong with them. One typical fear is that they might be going crazy. Unfortunately, the reactions and comments from other people such as, ‘just get yourself together’ are not very helpful. Although you might feel alone in your struggle against

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8 Wise Ways to Managing Anxiety: Grounding Techniques Part 1

8 Wise Ways to Managing Anxiety: Grounding Techniques Part 1

These grounding techniques are tools we share in the 8Wise™ Wellness Programme and can be used in the moment that anxiety strikes to manage the symptoms and calm yourself within the situation. Give them a go and start living the 8 Wise Way for optimal mental health and wellbeing and an improved quality of life.

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Goodbye Part 1 – Take Care of Your Foundation Dimension

Goodbye Part 1 – Take Care of Your Foundation Dimension

This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Six: Goodbye Part 1 – Take Care of Your Foundation Dimension Listen now View all podcasts Welcome everybody to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM methodology for better mental health and wellbeing. I

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Goodbye Part 2 – Take Care of Your Internal Dimension

: Goodbye Part 2 – Take Care of Your Internal Dimension

This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Seven: Goodbye Part 2 – Take Care of Your Internal Dimension Listen now View all podcasts Hi everybody, and welcome to the Live the 8WiseTM Way podcast with me Kim Rutherford, Psychotherapist, author, and creator of the 8WiseTM method for better mental health and

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Developing Healthy Coping Mechanisms Part 2 – Mindfulness & Meditation

Developing Healthy Coping Mechanisms Part 2 – Mindfulness & Meditation

This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Four: Developing Healthy Coping Mechanisms Part 2 – Mindfulness & Meditation Listen now View all podcasts Hello everybody and welcome to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author, and creator of the 8WiseTM method for better mental health and

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Developing Healthy Coping Mechanisms Part 3 – Debunking Stress Myths

Developing Healthy Coping Mechanisms Part 3 – Debunking Stress Myths

This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Five: Developing Healthy Coping Mechanisms Part 3 – Debunking Stress Myths Listen now View all podcasts Welcome everybody to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM methodology for better mental health and also wellbeing,

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DEVELOPING HEALTHY COPING MECHANISMS : PART 1

DEVELOPING HEALTHY COPING MECHANISMS : PART 1

This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Three: Developing Healthy Coping Mechanisms: Part 1 Listen now View all podcasts Hello and welcome everybody to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author, and the person who created the 8WiseTM method for better mental health and wellbeing. How

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Hello 2023

HELLO 2023

This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-Two: Hello 2023 Listen now View all podcasts Hello everybody. Welcome to 2023 and welcome to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM methodology for better mental health and wellbeing. We did it. We

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ENDING THE YEAR THE WISE WAY

This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty-One: Ending the Year the Wise Way Listen now View all podcasts Hello everybody. Welcome to the Live The 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM methodology for better mental health and wellbeing. How are you doing?

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MANAGING THE FESTIVE SEASON – PART 3: LONELINESS

This is the transcript of Live the 8Wise™ Way Podcast. Episode Twenty-nine: Managing the Festive Season – Part 3: Loneliness Listen now View all podcasts Welcome everybody to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM method for better mental health and wellbeing. It is nearly

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MANAGING THE FESTIVE SEASON – PART 4: GRIEF & LOSS

This is the transcript of Live the 8Wise™ Way Podcast. Episode Thirty: Managing the Festive Season – Part 4: Grief & Loss Listen now View all podcasts Welcome everybody to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM method for better mental health and wellbeing. How

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IT’S OKAY TO GO BACK TO BASICS

This is a transcript of Live the 8Wise™ Way Podcast. Episode Twenty-One: It’s Okay to go Back to Basics Listen now View all podcasts Hello everybody and welcome to the Live The 8WiseTM Ways podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM method for better mental health. and wellbeing. How are

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ARE YOU THRIVING?

This is a transcript of Live the 8Wise™ Way Podcast. Episode Twenty: Are You Thriving? Listen now View all podcasts Welcome everybody, you are listening to Live The 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist and author. Thank you for joining us. Today we are talking about thriving. It’s episode 20, can you believe

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ARE YOU FEELING S.A.D. (Seasonal Affective Disorder)?

This is a transcript of Live the 8Wise™ Way Podcast. Episode Nineteen: Are You Feeling S.A.D (Seasonal Affective Disorder)? Listen now View all podcasts Welcome everybody, thank you for listening in. You are listening in to the Live The 8WiseTM Way Podcast with me, Kim Rutherford. Psychotherapist, author and creator of 8WiseTM and also podcast

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MANAGING THE FESTIVE SEASON – PART 1: FESTIVE STRESS

This is an UNEDITED transcript of Live the 8Wise™ Way Podcast. Episode Twenty-Seven: Managing the Festive Season – Part 1: Festive Stress Listen now View all podcasts Welcome everybody to the Live, the Eight Wise Way podcast with me, Kim Rutherford, author, psychotherapist, and the creator of the eight Wise Method for Better Mental health

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HOW DID I GET LIKE THIS?

This is a transcript of Live the 8Wise™ Way Podcast. Episode Twenty-Six: How Did I Get Like This? Listen now View all podcasts Hello everybody and welcome to the Live the 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author of The 8WiseTM Ways to a Healthier, Happier Mind book series that includes the journals

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PLANNING FOR EFFECTIVE CHANGE

This is a transcript of Live the 8Wise™ Way Podcast. Episode Twenty-Five: Planning for Effective Change Listen now View all podcasts Welcome everybody to the Live The 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM methodology for better mental health and wellbeing. How are you all doing? Are you

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FOREVER FEARING FEAR

This is a transcript of Live the 8Wise™ Way Podcast. Episode Twenty-Four: Forever Fearing Fear Listen now View all podcasts Welcome everybody to the Live The 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author, and the creator of the 8WiseTM method for better mental health and wellbeing. How are you all doing? How is

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THE MEANING OF LIFE

This is a transcript of Live the 8Wise™ Way Podcast. Episode Twenty-Three: The Meaning of Life Listen now View all podcasts Welcome everybody. Thank you for joining me on the Live The 8WiseTM Way podcast. My name is Kim Rutherford, Psychotherapist and author and creator of the 8WiseTM method for better mental health and wellbeing.

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IS IT A MID-LIFE CRISIS?

This is a transcript of Live the 8Wise™ Way Podcast. Episode Twenty-Two: Is It a Mid-Life Crisis? Listen now View all podcasts Hello everybody. Welcome to the Live The 8WiseTM Way podcast with me, Kim Rutherford, Psychotherapist, author and creator of the 8WiseTM method for better mental health and wellbeing. How are you doing? How

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MANAGING THE FESTIVE SEASON – PART 2: MANAGING TIME

This is an UNEDITED transcript of Live the 8Wise™ Way Podcast. Episode Twenty-Eight: Managing the Festive Season – Part 2: Managing Time Listen now View all podcasts Welcome everyone to the Live, the Eight Wise Way podcast with me, Kim Rutherford, psychotherapist, author and creator of the eight Wise Method for Better Mental Health and

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