Anxiety is one of the most common symptom that women can experience during  perimenopause and can often appear before women experience common perimenopausal symptoms e.g. hot-flushes or night sweat.  Overall, women are twice as likely than men to have anxiety difficulties, but the changes in hormones during the perimenopause and menopause, can trigger and  worsen symptoms of anxiety . Menopause and perimenopause can act like a torch shining light on issues that had already existed and were not dealt with.  Anxiety can occur at any stage of the perimenopause. It can appear in very early during the perimenopause before your periods have changed. It can start subtly and you may not realise that it’s related to the perimenopause.  The increase stress during perimenopause and menopause can further contribute to anxiety during menopause.  As sleep quality declines along with other bodily challenges in the gut or immune system stress increases. If you are experiencing anxiety you certainly aren’t alone. Anxiety can happen to anyone including those who’ve never experienced mental health difficulties. Perimenopause is challenging time with lots of changes that requires a new set of  approach.  Physical symptoms of perimenopausal anxiety: • Fast heart rate • Heart palpitations • The feeling of nausea • Shaking • Sweating • Dry mouth • Chest pain • Headaches • Fast breathing • Panic attacks • Sleep disturbances  • Irritability  What causes perimenopause-related anxiety? During the perimenopause and menopause, a many changes happening at the same time, so it can be difficult to attribute the exact cause of your anxiety. Anxiety can be related to underline depression. Like depression, anxiety can occur because falling oestrogen levels.  The oestrogen levels are also linked to cortisol levels (the hormone of stress ) so that when oestrogen levels drop, cortisol levels rise. It is likely that other hormones and chemical factors are also involved.  How can anxiety be treated? CBT (cognitive behavioural therapy) is an evidence-based approach to therapy which is used by clinical psychologists to treat a new healthy ways of thinking and to develop strategies to better manage perimenopausal anxiety symptoms. CBT Recommended by NICE for the treatment of anxiety and depression in perimenopausal women. Women going through perimenopause often report feeling stressed, anxious, and overwhelmed. And many women will know just how easy it is to get caught up in a vicious cycle of anxiety, fatigue, low mood, and a feeling that you just can’t cope. Clinical psychologist can use CBT to address specific issues such as anger and mood swings, insomnia, intrusive or overwhelming thoughts, or low self-esteem; and develop strategies to resolve issues such as problem drinking and binge eating which are common when going through perimenopause. Studies show that perimenopausal symptoms such as night sweats, hot flushes and anxiety are commonly triggered in response to life stressors but by using CBT you can learn to develop healthy ways of managing stress which in turn, may reduce the incidences and severity of these symptoms. Clinical psychologist recognises that perimenopause is serious and challenging. Perimenopause can last anywhere from four to 10 years, when including perimenopause and the years of continuing symptoms after periods stop entirely. Perimenopause counselling and CBT with a clinical psychologist who is highly rated experts in their field and truly care about their clients.  The benefits of talk therapy with a clinical psychologist for menopause  Perimenopause counselling provides a confidential and safe space to process your thoughts and feelings feel heard and understood at last around your perimenopause concerns  learn evidence-based techniques for handling stress, negative thinking, and low moods troubleshoot family relationship problems, work issues, or health concerns discuss your changing life roles and identity set new life goals and have support to bring them to fruition.

A Compassionate Guide to Avoiding Christmas Burnout by Dr Sarah Jane Khalid, Holistic Psychologist There is a quiet little secret many of us share during the holidays. Amidst the glittering lights and joyful carols, there’s a whisper of deep exhaustion, a feeling of being stretched too thin for too long. If that sounds familiar, please know that you are not alone, and it is not your fault. We are often sold a picture of the “perfect Christmas,” one filled with non-stop cheer, flawless bountiful meals, gorgeous table settings and beautifully wrapped presents. And chasing this ideal can leave us feeling drained, anxious, and anything but merry. This year, I invite you to do things differently. Let's use a little bit of psychological wisdom to protect our peace and find the genuine joy in the season. You are giving yourself a permission slip to be kinder to yourself. 1. Give Yourself the Gift of “Enough” (The Science of the “Good Enough” Holiday) In the 1950s, a psychologist called Donald Winnicott introduced the concept of the “Good Enough Mother.” His idea was that parents do not need to be perfect; they just need to be “good enough” to raise well-adjusted children. This concept is a lifesaver for the holidays. Instead of striving for a perfect Christmas, aim for a “good enough” one. Yes, the turkey might be a little dry or burnt, the wrapping paper might not match, and you might buy mince pies instead of baking them from scratch. And that is more than okay! “Good enough” creates space for authenticity, connection, and, most importantly, rest. Give yourself permission to lower the bar from Martha Stewart to Happy and Present. 2. Protect Your Energy: It's Okay to Say “No, Thank You” Psychology has long studied a concept called “ego depletion,” which suggests that we have a limited pool of mental resources for self-control and decision-making. Every party you feel obligated to attend, every extra task you take on, drains that pool. I cannot stress enough the importance of being the guardian of your own energy. You do not need to say yes to every event or fulfil every request. A gentle, “Thank you so much for the invitation! I won't be able to make it this year, but I hope you have a wonderful time,” is a complete sentence. Prioritize the events and traditions that truly fill your cup and let the rest go without guilt. Protecting your peace is not selfish; it's essential. 3. Find Your Silent Night: The Power of a Pause The constant stimulation of the season can overwhelm our nervous systems. Research on stress and the nervous system shows that we need moments of quiet to counterbalance the fight-or-flight response that busyness can trigger. Schedule a Christmas Silent Night for yourself before Christmas Eve. It could be 15 minutes with a cup of tea and no phone, a short walk in the crisp air, or simply sitting by the Christmas tree lights in silence. This is not wasted time; it is an investment in your well-being that allows you to reset and find your centre. 4. Connect Over Comparison: Choose Presence over Presents A famous Harvard study on adult development has consistently found that strong social connections are the single biggest predictor of long-term happiness and health. The holidays, at their core, are about connection. Yet social media often twists this into a competition of who has the most photogenic family or the most extravagant gifts. When you feel the pull to compare your behind-the-scenes to someone else's highlight reel, gently redirect your focus. Put your phone down. Play a simple board game. Ask a relative a question about their childhood Christmases. True, warm, face-to-face connection is the real magic of the season, and it is a far more powerful antidepressant than any number of “likes” or “loves” on posts that give a brief dopamine hit. 5. Practice Self-Compassion: Talk to Yourself Like a Friend Dr. Kristin Neff, a leading researcher on self-compassion, teaches that being kind to ourselves in moments of failure or stress is crucial for resilience. When you burn the Christmas cookies or forget to send a card, what does your inner voice say? If you make a mistake, talk to yourself as you would a dear friend. You might say, “Oh sweetheart, you're trying to do so much! It's okay that the cookies got a little crispy. We will laugh about this later.” This simple shift from self-criticism to self-kindness can dissolve a huge amount of holiday stress. Please Know That Your Well-Being is the Greatest Gift This Christmas, remember that the most important person you can give a gift to is yourself. The gift of rest. The gift of boundaries. The gift of “good enough.” This is a reclamation of our time. My wish for you is for this season to be less about performance and more about presence. Less about perfection and more about peace. You deserve a holiday that feels joyful, not joyless. Be gentle with your heart and body — you are doing better than you imagine. Wishing you a calm and connected Christmas, Dr Sarah Jane Khalid

In recent months I’ve had a few clients share with me that they have used AI for psychological support between our sessions, writes Dr Prarthana Shetty. My initial reaction was curiosity, but I also noticed some defensiveness and skepticism. In the interest of keeping an open mind and trying to understand my clients’ experiences, I decided to try it myself. I used a popular AI chatbot and began with relatively basic prompts about everyday stressors. It produced a steady stream of validation and supportive advice. As I went deeper, however, it felt like something was missing. The responses were thoughtfully crafted, the tone was gentle and warm, but the speed with which the chatbot responded was a bit unsettling. I realized that it was missing the rhythm of therapy; holding space for the discomfort, allowing time to remain with a thought, having your emotional subtext noticed and named. As a counselling psychologist, to me the healing is in the therapeutic relationship. It is about attunement; making my clients feel seen and heard. This is where I felt the AI chatbot fell short. There was no space for sitting with the messy feelings. There was reflection, but it lacked depth and real connection. While I wouldn’t call AI a therapist, I recognise that it can be of value to someone who may be feeling vulnerable between therapy sessions or indeed can’t afford regular sessions. There are ethical issues to be considered too, including its ability to recognise a mental health crisis that requires immediate intervention. AI is an excellent and accessible starting point, and there is comfort to be found in non- judgmental validation and coping strategies. However, for deep emotional wounds such as attachment issues and complex trauma, I’m not convinced that it can replace the responsiveness and relational depth a trained practitioner can provide. AI plays a valuable role in making psychological support accessible, but it is the human response that leads to deep, lasting transformation.

Living with ADHD can sometimes feel like being tuned into every channel at once — ideas, emotions, and tasks all competing for your attention. While this can bring energy and creativity, it can also make daily life feel overwhelming. At Hampstead Psychology, we work with adults and young people to help them understand their ADHD, develop practical strategies, and build a more compassionate relationship with themselves. Understanding ADHD Beyond the Stereotypes ADHD (Attention Deficit Hyperactivity Disorder) isn’t simply about being distracted or hyperactive. It’s a neurodevelopmental condition that affects how the brain regulates attention, motivation, and emotions. For many people, the challenges include: Difficulty maintaining focus , especially on routine or uninteresting tasks Emotional intensity , such as frustration, rejection sensitivity, or restlessness Time management and organisation struggles  — starting many things, finishing few Periods of hyperfocus , where attention locks onto a task for hours These patterns are not signs of laziness or lack of effort. They reflect how the ADHD brain processes information — often quickly, creatively, and sometimes chaotically. The Emotional Side of ADHD ADHD can affect self-esteem and relationships. Many people grow up being told they’re careless or inconsistent, which can lead to shame or self-criticism in adulthood. At Hampstead Psychology, we often see clients who are deeply self-aware but exhausted from trying to “mask” their ADHD or meet unrealistic expectations. Therapy can help you explore these emotional layers — building self-acceptance, identifying strengths, and replacing self-criticism with understanding. Building a Supportive Environment Living with ADHD is not just about learning new techniques; it’s about creating systems and environments that work for you. This might include: Externalising reminders  — using visual cues, lists, or digital tools Chunking tasks  into small, achievable steps Working with your natural energy rhythms  rather than against them Communicating openly  with partners, friends, or colleagues about how ADHD shows up for you In couples therapy, for example, we help partners move from frustration (“Why can’t you just focus?”) to empathy (“How can we make this easier together?”). Understanding ADHD can transform not only personal wellbeing but also how relationships function day to day. Compassion as a Form of Focus One of the most powerful shifts for people with ADHD is learning to treat themselves with kindness. Self-criticism drains motivation and reinforces shame, while compassion helps you regulate emotions and sustain change. Therapeutic approaches such as Cognitive Behavioural Therapy (CBT)  and Compassion-Focused Therapy (CFT)  can be particularly helpful here — supporting practical change while addressing the emotional challenges that often accompany ADHD. Getting Support If you’re living with ADHD — diagnosed or undiagnosed — therapy can help you understand your mind, develop tools to manage daily life, and reconnect with your strengths. At Hampstead Psychology , our clinicians are experienced in working with ADHD in adults and young people. We offer both individual and couples therapy, online or in person. You don’t have to “try harder.” You can learn to work with  your brain, not against it.

Autistic burnout isn’t the same as ordinary stress or exhaustion — it’s a deep, overwhelming fatigue that comes from navigating a world not built for autistic people. It can affect every part of life: energy levels, mood, memory, communication, and even a sense of identity. At Hampstead Psychology, we often hear autistic clients describe burnout as “hitting a wall”  — a point where daily demands, masking, or constant sensory and social strain become too much to manage. What Is Autistic Burnout? Autistic burnout is a state of intense physical, mental, or emotional exhaustion that occurs after prolonged stress or sensory overload. It’s often linked to: Masking  – hiding or suppressing autistic traits to fit in or avoid judgment Chronic sensory overload  – managing environments that feel too bright, loud, or unpredictable Social fatigue  – constant effort to read cues or maintain relationships Unrealistic expectations  – from work, education, or self-imposed standards to “keep up” When these pressures build up over time without enough rest, support, or self-acceptance, the result is burnout — not weakness or failure, but a sign that your brain and body need recovery. Common Signs of Autistic Burnout Burnout can look different for each person, but some common experiences include: Extreme exhaustion, even after rest Difficulty with communication or executive functioning (planning, focus, organisation) Heightened sensory sensitivity Withdrawal from social situations Feeling detached or numb A loss of previously managed skills Emotional overwhelm, anxiety, or shutdown Many autistic adults describe feeling like they’ve “lost” their coping skills — things that once felt manageable suddenly become impossible. Why Burnout Happens Most autistic people live in a world designed for neurotypical communication, sensory processing, and social norms. Over time, adapting to those expectations — whether through masking, pushing past sensory limits, or striving to appear “fine” — takes a heavy toll. This constant effort depletes energy reserves faster than they can be restored. Without space to rest, be authentic, and recover, burnout becomes almost inevitable. Recovery and Prevention Recovering from autistic burnout takes time, patience, and self-compassion. There’s no quick fix — but there are ways to support healing: Reduce demands where possible  – simplify routines, lower expectations, and say no when needed. Create sensory safety  – reduce overstimulation and spend time in calm, predictable environments. Unmask where you can  – allow yourself to be authentic with trusted people. Prioritise rest  – not just physical rest, but sensory and social rest too. Reconnect with your interests  – engaging in special interests can help restore energy and joy. Seek support  – therapy can help you understand your patterns, build coping strategies, and develop self-compassion. How Therapy Can Help At Hampstead Psychology, we offer autism-informed therapy  to support people experiencing or recovering from burnout. We use evidence-based approaches such as CBT , ACT , and Compassion-Focused Therapy  to help you: Understand what triggers burnout Rebuild energy and emotional resilience Reduce masking and self-criticism Develop sustainable coping strategies Strengthen self-acceptance and confidence in your autistic identity You don’t need to push through alone. With the right understanding and support, recovery is possible — and life can start to feel manageable again.

When most people think about therapy, they imagine talking — describing experiences, reflecting on emotions, and making sense of thoughts. But while words are powerful, trauma affects far more than our thoughts. It changes how we feel, move, breathe, and relate to our bodies. For many people, trauma isn’t just a memory from the past. It can live on as tension in the muscles, constant alertness, fatigue, or disconnection from the body. Even physical health problems such as chronic fatigue, pain syndromes, or digestive issues can sometimes have roots in unprocessed trauma. The body and mind are not separate; they are two sides of the same experience. The Mind’s Story and the Body’s Story Psychological trauma can leave people with a divided experience. One part of the self might seem rational and “fine,” while another part feels stuck in survival mode — anxious, exhausted, or shut down.This is why healing needs to go beyond understanding what happened. It also means helping the body recognise that it is safe again. Therapy can do this in many ways. Gentle body-based work, breath awareness, grounding exercises, or guided movement can help regulate the nervous system. These approaches don’t replace talking — they deepen it. By including the body in the process, therapy allows people to connect their physical sensations, emotions, and thoughts into one coherent whole. “Talking Therapies” Are Not Just About Talking At Hampstead Psychology, we often explain that “talking therapy” is a misleading term. Good therapy doesn’t stop at conversation — it’s an experiential process. It involves noticing bodily cues, observing patterns in posture or breathing, and paying attention to how emotions feel in the body, as well as processing the trauma in the mind, understanding how it impacts on our beliefs and thinking about how to move forward. But the body work is a fundamental part of the healing process. This might mean learning to slow down when the body feels overwhelmed, using mindfulness or compassionate grounding techniques, or exploring what it’s like to stay present with difficult sensations instead of avoiding them. Talking therapy, in its most effective form, helps clients think with their bodies, not just about them. Trauma and the Body’s Energy System For some people, trauma is held as fatigue rather than anxiety. Chronic fatigue, for instance, can be the body’s way of protecting itself from chronic stress or unresolved emotional pain. The body learns to conserve energy, shutting down rather than staying in constant fight-or-flight. This doesn’t mean the fatigue is “psychological” or “all in the mind.” It means that the nervous system has adapted to protect the person from further threat. Recovery involves helping both body and mind feel safe enough to release this protective pattern. That might include gentle physical activity, body-based relaxation, compassion-focused work, or trauma-informed psychotherapy. Integrating Mind and Body in Therapy The most effective trauma therapy works on several levels: Cognitive: Making sense of what happened and understanding triggers. Emotional: Processing feelings like fear, shame, or grief safely. Physiological: Helping the nervous system find calm and balance. Relational: Rebuilding trust, connection, and safety with others. When all these dimensions are acknowledged, people can begin to feel whole again — not just intellectually, but physically and emotionally. A Whole-Person Approach Healing trauma means honouring the full experience of being human — thoughts, emotions, and the body’s wisdom.True recovery doesn’t come from talking about trauma alone, but from gently helping the body and mind remember what safety feels like. If you’ve experienced trauma, stress, or chronic fatigue and feel disconnected from your body, therapy can help you begin to reconnect with it — one safe step at a time.

One widespread problem that can last a lifetime, according to Dr Paul Lewis, is a tendency to put others’ needs ahead of your own. It becomes a habit and can go unnoticed. It is a problem that feeds on itself, because we can never please all the people all the time – but we can certainly keep on trying, sidelining we want from life. It can be changed. Firstly, lose the ambivalence: Looking after yourself is not selfish. There are ways to balance getting what you want while still being considerate of others. Secondly, get down to specifics: A calm look at real examples in your own life, no matter how apparently small or insignificant, helps clarify what you need to change. Identify what you are doing to ignore or postpone your own needs, then plan what would work better, then do it. Guilt and raised anxiety will surface, but by focusing on whether you are making the right changes, relief and liberation can follow .

According to Dr Caroline Taylor, it’s a good idea to have a goal in your therapeutic work. It gives you and your psychologist a sense of direction. If there is a goal, there is something to aim for and achieve. A direction of travel that you and your psychologist can work toward collaboratively.  A goal that is achievable and meaningful. A goal that, if achieved, will change your life in some way.   In my practice people generally tell me what they don’t want in their life. They want something that is here, to not be here, or something they are experiencing, to be absent. Makes perfect sense. However it is difficult to find a direction to move toward something ‘not being there.’ The goal could be formulated by asking:  what would you be able to do if this difficulty, was less intense or wasn’t here?     Here are a few tips when formulating your goals for therapy:    Make a goal about what,  not a goal about not.   Are you working at the right ‘need’ and motivation level. Are all your fundamental needs met? If not, start there; sleep, food, water and moving your body. Make a goal about that.   There should be no more than 3 goals. Preferably, just one goal at a time.   It is difficult to be motivated. Behaviour is where the most change happens.  Choosing to do something different, to live life differently, takes a lot of brain power; the fantasy is easy the reality can be a challenge, so start small and grow from there.      Staying close to the goal is important, it will help you focus, and return to the goal  which may need refining.   So, for example, my goal could be to write a blog in an hour (Just like this). Except I didn’t. I don’t know how long it took, but it was more than an hour. I got distracted by emails and messages as well as thinking about my weekend.   How could I make this goal more realistic?     I never consider my Dyslexia, I expect myself to magically not have difficulties with reading and writing. Perhaps I could allow myself more time, reduce the expectation of myself and be kind.  An hour could be too long, I could trial 20-25 minutes. What we need in behavioural change is successive approximations of the target goal, not to be able to do it all at once.   Top tips for staying close to the goal and succeeding.    If you don’t do it, whatever it is, you can do it later or tomorrow, it’s OK. It’s difficult to change, but have another go, make some adaptions and experiment to find what works for you.   It’s not all or nothing.  Just come back to it, if you have missed a few days due to low motivation, just carry on, you haven’t gone back to the drawing board, you are learning.   Be kind to yourself.   Keep the goal but make some changes in how you are going to get there.    It is worth it!

In the modern landscape of mental health care, therapy has evolved significantly. With a focus on strategies that are scientifically proven to work, clinicians now prioritize evidence-based therapy techniques that yield the best outcomes for patients. This blog post will explore various effective therapy methods that have shown promising results in treating several mental health issues. Effective Therapy Methods Understanding effective therapy methods is crucial for both practitioners and individuals seeking mental health support. One key aspect of these methods is their reliance on research and data. Therapies such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Eye Movement Desensitization and Reprocessing (EMDR) have been extensively studied and have demonstrated effectiveness. CBT focuses on changing unhealthy thought patterns that contribute to emotional distress. Research indicates that it can significantly reduce symptoms of anxiety and depression. According to a meta-analysis published in Psychological Bulletin , over 60% of individuals undergoing CBT experience substantial symptom improvement. On the other hand, DBT combines cognitive-behavioral techniques with mindfulness strategies. It is particularly effective for patients with borderline personality disorder. A study featured in the American Journal of Psychiatry reported that patients receiving DBT showed reduced self-harm behavior compared to those who did not. Mindfulness practices included in DBT help individuals become more aware of their emotions and reduce impulsivity. What are the Techniques of Evidence-Based Medicine? The foundation of evidence-based medicine lies in integrating clinical expertise with the best available research. In the context of therapy, this means utilizing specific techniques that have empirical support. One popular technique is Acceptance and Commitment Therapy (ACT). ACT encourages individuals to accept negative thoughts and feelings rather than avoiding them. This approach has shown benefits in chronic pain management and mental health issues. A study in Behavior Research and Therapy demonstrated that ACT led to significant decreases in psychological distress for chronic pain patients. Another evidence-based technique is Motivational Interviewing (MI). MI helps individuals resolve ambivalence to change by enhancing their motivation through a supportive dialogue. Research indicates that MI can be effective in treating substance abuse disorders, achieving better recovery outcomes compared to traditional counseling approaches. Meditation space that emphasizes the importance of mindfulness in therapy. Integrative Approaches in Therapy Many therapists use integrative approaches that combine multiple techniques to tailor treatment to each client’s unique needs. This method is becoming increasingly popular as it allows for more personalized care. For instance, some therapists blend CBT with mindfulness practices. This combined approach not only addresses faulty thinking patterns but also helps patients learn to live in the moment. A combined therapy approach can often foster deeper healing and growth. In addition, Nutritional Psychiatry is gaining attention as an adjunct to traditional therapy techniques. Research shows that diet plays a significant role in mental health. For example, a diet rich in omega-3 fatty acids has been linked to reduced symptoms of depression. Therefore, therapists who incorporate dietary counseling into their practice can enhance overall treatment effectiveness. The Role of Technology in Therapy Technology is also shaping modern therapeutic practices. Online therapy platforms and mental health apps have made mental health care more accessible to people who may not seek in-person therapy. A study in Telemedicine and e-Health found that online therapy is as effective as traditional in-person sessions for people experiencing anxiety and depression. Moreover, applications focused on mindfulness, relaxation, and mood tracking can complement therapy. These tools can help clients reinforce skills learned in therapy, providing them with strategies to manage their mental health between sessions. Online therapy session demonstrating the integration of technology in mental health care. Moving Towards Positive Outcomes in Therapy When exploring effective therapy techniques, it is essential to consider what you want to achieve. Setting clear, achievable goals can significantly influence therapy outcomes. Communicating openly with your therapist about your expectations and preferences is vital for tailoring the therapeutic process. Studies have shown that therapeutic alliance, or the bond between therapist and client, is a crucial factor in successful therapy outcomes. According to research published in Psychotherapy , a strong therapeutic alliance can predict favorable treatment results better than the specific type of therapy being delivered. Building self-efficacy is another avenue towards better outcomes. Therapeutic techniques that empower clients to believe in their ability to make change—such as goal setting and celebrating small victories—can significantly boost motivation and commitment. Ultimately, embracing a holistic approach that includes evidence-based therapy techniques, clear goal-setting, a strong therapeutic alliance, and possibly the incorporation of technology can foster profound change. The journey towards mental wellness is unique for everyone, and utilizing these methods can pave the way for a brighter future. By focusing on effective therapy techniques, individuals can take proactive steps toward better mental health outcomes, armed with the knowledge and support needed to thrive.

After more than a decade of providing trusted psychological care under the name Dr Stuart Psychologists , we’re excited to share that we are now operating as Hampstead Psychology . While our name has changed, our core values remain exactly the same: high-quality, compassionate, evidence-based psychological therapy delivered by experienced clinicians. The Transition to Hampstead Psychology The transition to Hampstead Psychology marks a significant milestone for us. We have evolved from a small practice into a comprehensive service that caters to a broader range of psychological needs. Our new name reflects this growth and our dedication to the Hampstead community. Why the Change? As our service has grown, so has our vision. What began as a practice led by Dr Jo Stuart has expanded into a diverse team of psychologists offering a wide range of therapies across Hampstead and London. The new name reflects our commitment to the local community and better represents our collaborative team approach. What Stays the Same? The same experienced team of psychologists The same therapy services, including CBT, ACT, Schema Therapy and more The same high level of care and confidentiality Your current therapist and contact details If you're already working with us, there is no change to your sessions, therapist, or communication . Only our name and website address have been updated. New Website, Same Trusted Team You can now find us at:🔗 www.hampsteadpsychology.com . Our old website (Dr Stuart Psychologists) now redirects automatically — so if you've been here before, you’re in the right place. Looking Ahead We’re proud of how far the practice has come and excited about what’s next — including new services, specialist offerings, and resources to better serve our clients and the wider community. Our Commitment to You At Hampstead Psychology, we remain committed to your mental health and wellbeing. Our team is dedicated to providing you with the highest quality of care. We understand that seeking help can be a significant step, and we are here to support you every step of the way. Expanding Our Services As we look to the future, we are excited to announce that we will be expanding our range of services. This includes introducing new therapeutic approaches and workshops designed to enhance your mental health journey. We believe in the importance of continuous learning and adaptation to meet the needs of our clients. Resources for Our Community In addition to therapy services, we are also working on creating valuable resources for our community. These resources will include articles, workshops, and support groups aimed at promoting mental health awareness and education. We believe that informed individuals can make better choices for their mental health. If you're new here, welcome. If you've been with us for a while, thank you. We look forward to continuing to support your wellbeing under our new name, Hampstead Psychology . Questions? If you have any questions about the name change or would like to book a session, don’t hesitate to get in touch . We are here to help you navigate your mental health journey with compassion and expertise. Your wellbeing is our priority, and we are excited to continue this journey together.

Shame is a powerful and often overwhelming emotion that can affect every aspect of our lives. It can make us feel unworthy, isolated, and stuck in negative patterns. However, there is a gentle and effective way to counteract shame: self-compassion. By learning to treat ourselves with kindness and understanding, we can begin to heal from shame and build a healthier relationship with ourselves. Understanding Self-Compassion for Shame Self-compassion involves treating yourself with the same kindness and care that you would offer a good friend. When dealing with shame, this means acknowledging your feelings without harsh judgment or self-criticism. Instead of beating yourself up for perceived flaws or mistakes, self-compassion encourages acceptance and patience. Why is self-compassion important for shame? Because shame thrives on self-judgment and self-criticisms. When you respond to shame with kindness, you break the cycle of negativity. This creates space for healing and growth. Practical ways to practice self-compassion for shame: Speak kindly to yourself: Replace critical thoughts with gentle, supportive language. Recognise common humanity: Understand that everyone experiences shame and imperfection. Mindfulness: Observe your feelings without over-identifying with them or suppressing them. Think of the advice you would give : If you were to give advice to a friend about an act or thought you had, what advice would you give? We are always kinder to our friends than we are to ourselves. By integrating these practices, you can start to soften the harsh inner voice that shame often fuels. The Science Behind Shame and Self-Compassion Research shows that self-compassion can reduce feelings of shame and increase emotional resilience. When you practice self-compassion, your brain releases oxytocin, a hormone linked to feelings of safety and connection. This helps calm the nervous system and reduces stress. Moreover, self-compassion encourages a balanced perspective. Instead of magnifying your flaws, it helps you see yourself as a whole person with strengths and weaknesses. This balanced view is essential for overcoming shame. If you want to explore more about shame and self-compassion , there are many resources and therapies designed to help you develop these skills. How to cultivate self-compassion daily: Start a self-compassion journal: Write down moments when you felt shame and how you responded. Then, rewrite those moments with a compassionate perspective. Practice loving-kindness meditation: Focus on sending kindness to yourself and others. Use affirmations: Repeat phrases like "I am enough" or "I deserve kindness" to reinforce positive self-talk. These small daily habits can gradually shift your mindset and reduce shame’s grip. Journaling as a tool for self-compassion and emotional healing How to Release Repressed Shame? Repressed shame is shame that has been pushed deep into the subconscious, often causing emotional blockages and distress without clear awareness. Releasing this hidden shame is crucial for emotional freedom. Steps to release repressed shame: Acknowledge the feeling: Begin by gently noticing any discomfort or emotional pain without pushing it away. Create a safe space: Find a quiet, comfortable place where you can explore your feelings without interruption. Express your emotions: Use writing, art, or talking to a trusted person to bring repressed shame to the surface. Practice self-compassion: As you uncover these feelings, treat yourself with kindness and patience. Seek professional support: Therapists trained in compassion-focused therapy can guide you through this process safely. Releasing repressed shame is not about forcing yourself to feel pain but about allowing healing to happen naturally through acceptance and care. A safe and calming environment for emotional release and healing Practical Tips to Build Self-Compassion in Daily Life Building self-compassion is a journey that requires practice and patience. Here are some actionable tips to help you integrate self-compassion into your everyday routine: Pause and breathe: When shame arises, take a few deep breaths to calm your nervous system. Name your emotions: Identify what you are feeling without judgment. For example, say to yourself, "I am feeling ashamed right now." Offer yourself comfort: Place a hand on your heart or give yourself a gentle hug. Set realistic expectations: Accept that everyone makes mistakes and that perfection is impossible. Celebrate small wins: Acknowledge moments when you respond to yourself with kindness. By incorporating these habits, you create a foundation of self-love that can withstand shame’s challenges. Moving Forward with Compassion and Courage Overcoming shame is not about erasing it completely but learning to live with it in a healthier way. Self-compassion provides the tools to face shame with courage and kindness. It helps you build resilience and fosters a deeper connection with yourself. Remember, healing takes time. Be patient and gentle with yourself as you practice self-compassion. Each step you take is a victory on your path to emotional wellbeing. If you want to deepen your understanding and practice of self-compassion, consider exploring resources and therapies focused on compassion, such as those available at Hampstead Psychology Self Help . By embracing self-compassion, you open the door to a more peaceful and fulfilling life, free from the heavy burden of shame.

Cognitive Behavioral Therapy (CBT) has gained significant attention in recent years as a powerful tool for mental health treatment. This evidence-based approach focuses on the relationship between thoughts, feelings, and behaviors, aiming to help individuals identify and change negative thought patterns. In this blog post, we will explore what CBT is, how it works, its benefits, and why it may be the right choice for you or someone you know. Understanding Cognitive Behavioral Therapy Cognitive Behavioral Therapy is a structured, time-limited psychotherapy that aims to address various psychological issues, including anxiety, depression, and stress. Developed in the 1960s by Dr. Aaron T. Beck, CBT is based on the premise that our thoughts influence our emotions and behaviors. By changing negative thought patterns, individuals can improve their emotional well-being and alter their behaviors. CBT typically involves a collaborative effort between the therapist and the client. The therapist guides the client in identifying distorted thinking patterns and teaches them practical skills to challenge and replace these thoughts with more realistic and positive ones. How Does CBT Work? CBT operates on several key principles: Identifying Negative Thoughts : The first step in CBT is recognizing the negative thoughts that contribute to emotional distress. Clients are encouraged to keep a thought diary to track their thoughts and feelings. Challenging Distorted Thinking : Once negative thoughts are identified, clients learn to challenge these thoughts by examining the evidence for and against them. This process helps to uncover cognitive distortions, such as all-or-nothing thinking or catastrophizing. Developing Coping Strategies : CBT equips clients with practical coping strategies to manage their emotions and behaviors. These may include relaxation techniques, problem-solving skills, and behavioral experiments. Behavioral Activation : Clients are encouraged to engage in activities that promote positive emotions and reduce avoidance behaviors. This can help break the cycle of negative thinking and improve overall mood. Relapse Prevention : CBT also focuses on equipping clients with tools to maintain their progress and prevent relapse. This includes developing a plan for managing future challenges and stressors. Benefits of Cognitive Behavioral Therapy Cognitive Behavioral Therapy offers numerous benefits for individuals seeking to improve their mental health. Here are some of the most notable advantages: 1. Evidence-Based Approach CBT is one of the most researched forms of psychotherapy, with numerous studies demonstrating its effectiveness in treating various mental health conditions. Its evidence-based nature provides clients with confidence in the treatment process. 2. Short-Term Treatment Unlike some therapeutic approaches that may require years of treatment, CBT is typically a short-term intervention. Many clients experience significant improvements within 12 to 20 sessions, making it a time-efficient option for those seeking help. 3. Skill Development CBT empowers clients by teaching them valuable skills that they can apply in their daily lives. These skills not only help in managing current issues but also equip individuals to handle future challenges more effectively. 4. Focus on the Present CBT emphasizes the importance of the present moment rather than delving deeply into past experiences. This focus allows clients to address current issues and develop strategies for moving forward. 5. Versatility CBT can be adapted to suit various age groups and can be used in individual, group, or family therapy settings. Its versatility makes it accessible to a wide range of individuals, regardless of their specific needs. A notebook and pen ready for Cognitive Behavioral Therapy session notes Who Can Benefit from CBT? Cognitive Behavioral Therapy is suitable for a diverse range of individuals, including: Those with Anxiety Disorders : CBT is particularly effective for individuals struggling with generalized anxiety disorder, panic disorder, and social anxiety. Individuals with Depression : Many people experiencing depression find relief through CBT, as it helps them challenge negative thought patterns that contribute to their condition. People Facing Stress : CBT can assist individuals in managing stress by teaching them coping strategies and problem-solving skills. Those with Phobias : CBT is often used to treat specific phobias by gradually exposing clients to their fears in a controlled manner. Individuals with Eating Disorders : CBT can help individuals with eating disorders by addressing distorted beliefs about body image and food. How to Get Started with CBT If you believe that Cognitive Behavioral Therapy may be beneficial for you or someone you know, here are some steps to get started: Research Qualified Therapists : Look for licensed mental health professionals who specialize in CBT. Many therapists offer initial consultations to discuss your needs and treatment options. Ask Questions : During your first meeting, don’t hesitate to ask questions about the therapist's approach, experience, and what to expect from the therapy process. Commit to the Process : CBT requires active participation and commitment. Be prepared to engage in homework assignments and practice the skills learned in therapy. Monitor Progress : Keep track of your progress throughout the therapy process. This can help you stay motivated and recognize the positive changes in your thoughts and behaviors. A tranquil outdoor space ideal for reflection and mindfulness after therapy The Importance of Seeking Help In our busy lives, we often neglect our mental health. Stress can accumulate, leading to feelings of anxiety and depression. Seeking help is a sign of strength, not weakness. Cognitive Behavioral Therapy offers a safe space to explore these feelings. It helps you understand your thoughts and emotions better. If you or someone you know is struggling, consider reaching out to a professional. The journey to mental well-being starts with a single step. Conclusion Cognitive Behavioral Therapy is a powerful and effective approach to mental health treatment. By focusing on the connection between thoughts, feelings, and behaviors, CBT empowers individuals to challenge negative thought patterns and develop practical coping strategies. With its evidence-based foundation and versatility, CBT can benefit a wide range of individuals facing various mental health challenges. If you or someone you know is struggling, consider exploring the potential of CBT as a pathway to improved mental well-being.