Centre for Cognitive Therapy - Surrey

Ajit Perera Cognitive Behavioural Therapist Reigate Surrey Guildford Dorking Epsom Sutton

Email: cognitive.therapist@yahoo.co.uk

Tel: 01737 222141


 

Private Appointments Telephone: 01737 222141

Email: cognitive.therapist@yahoo.co.uk

Ajit Perera MSc.
Cognitive Behavioural Psychotherapist

Reigate Community Centre - Tel: 01737 652256  - Tel: 01737 652256 Reigate Methodist Church Community Centre, (Behind Morrisons Loading bay), 53 High St, Reigate Surrey, RH2 9AE (click here for map) Satnav: use Postcode RH2 7BG and walk to behind Morrisons
Reigate Community Centre View	A Consulting Room
Parking available for Patients	Views of Exterior and Map

Problems Addressed

Through Cognitive Behavioural Therapy I have helped many people to overcome a variety of difficulties that have troubled them. These can be broadly classed as:

· Anxiety/Stress

· Panic Attacks

· Depression

· Obsessive Compulsive Disorder

· Phobias

· Eating Disorders

· Post Traumatic Stress

There are other situations where I have employed Cognitive Behavioural Therapy successfully and these are more specifically:

· Anger management

· Avoiding situations for no apparent reason

· Feelings of unreality and poor self image

· Morbid jealousy

· Stammering

· Shame & Embarrassment

· Relationship difficulties

· Low frustration tolerance

· Sleep disturbance

· Guilt

· Low Self Esteem

This list is non exhaustive but has been compiled to demonstrate the widespread uses of Cognitive Behavioural Therapy.

What is Cognitive Therapy?

Cognitive Behavioural Therapy (CBT) is a guided approach enabling people to discover new ways to change their unhelpful thoughts, feelings and behaviour which impair their quality of life. For instance, that churning feeling in the pit of your stomach for no apparent reason or feeling of panic, embarrassment, frustration or helplessness when confronted with a particular situation.

CBT is neither inquisitional nor judgmental and it acknowledges the important fact that life experiences influence our reactions to events. However, dwelling on these events will only serve to exacerbate these feelings so instead a new and productive way is found to deal with the fallout that has affected our thoughts, emotions and behaviour.

Each of us is a unique individual, as we are all shaped differently through our genes, personal histories and experiences. It is this complex mixture that shapes our rules, beliefs, attitudes and thoughts that gives us our perception of the world. Perception is the inter-relation between our thoughts, emotions, behaviour and the event / subject in question. (see flowchart below)

When we enjoy a pleasurable experience that makes us feel good, we know that when a similar situation occurs again we can meet it with a welcoming confidence. Conversely, sometimes when the experience has been hurtful, bruising or distressing we try to avoid repeating the hurt by developing strategies so that we are better able to deal with the situation should it recur. Both these scenarios are stored in the memory ready to be called to mind and are perfectly reasonable and natural reactions.

However, we are not always in a calm reasoning state of mind. At this point, when faced with a situation, all sorts of feelings and reactions flood into the mind. It is as if we are at that point susceptible to automatically taking on board a fixed, unhelpful and negative mind set which is quickly triggered. This makes us perceive the outcome with fear and anxiety. It is this unreasoned and self fulfilling prophecy that lies at the heart of the problem. This dilemma and its solution have been known about for a very long time. It was the Roman Emperor Marcus Aurelius (in 45 AD) who said "If you are disturbed by an external event it is not the event itself that disturbs you but rather your judgment of it."

Cognitive behavioural therapy enables a person who has been through a disturbing situation to take stock and, with guidance, to develop new and more helpful practical strategies to empower them. This outcome is achieved by a series of small, practical, progressive steps moving forward from now and is based on a well tested and proven approach. The outcome we aim for is for you to regain control and have the confidence to pursue your goals and purposes in life.

If this makes sense to you and you require some help with a particular problem please take the first step and phone one of the numbers which you will find under the link Clinic Locations. If you get the answer phone please do not hang up just leave your name and number and I will come back to you as quickly as I can.

What is mindfulness based cognitive therapy (MBCT)?

Mindfulness based cognitive therapy (MiCBT) is a blend of two very different approaches — cognitive behavioural therapy (CBT) which focuses on changing our thoughts in order to change our behaviours, and the awareness practice of mindfulness, a process of identifying our thoughts on a moment-to-moment basis while trying not to pass judgment on them. While cognitive behavioural therapy has always emphasised the end result of change of one’s thoughts, mindfulness really looks at how a person thinks — the process of thinking — to help one be more effective in changing negative thoughts.

This is a newer (1979) add-on approach to traditional cognitive behavioural therapy and has recently gained more attention as people look to simplify their lives, and more people learn of the benefits of meditation.
It combines mindfulness techniques with elements from cognitive behaviour therapy (CBT) to help break the negative thought patterns that are characteristic of anxiety and depression. Mindfulness is a potentially life-changing way to alter our feelings in positive ways, and an ever-expanding body of evidence shows that it really works.

MBCT is recommended by the National Institute for Health and Care Excellence (NICE).

What is Mindfulness?

‘Mindfulness’ is a hot topic in Western psychology: increasingly recognised as an effective way to reduce anxiety/stress, increase self-awareness, enhance emotional intelligence, and effectively handle painful thoughts and feelings.

Although mindfulness has only recently been embraced by Western psychology, it is an ancient practice found in a wide range of Eastern philosophies. Mindfulness involves consciously bringing awareness to your here-and-now experience with openness, interest, and receptiveness. Jon Kabat-Zinn, a world authority on the use of mindfulness training in the management of clinical problems, defines it as: "Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally."
Mindfulness is about waking up, connecting with ourselves, and appreciating the fullness of each moment of life. Jon Kabat-Zinn calls it, "The art of conscious living." It is a profound way to enhance psychological and emotional resilience, and increase life satisfaction.

The Benefits of Mindfulness

Practicing mindfulness helps you:

• to be fully present, here and now
• to experience unpleasant thoughts and feelings safely
• to become aware of what you’re avoiding
• to become more connected to yourself, to others and to the world around you
• to increase self-awareness
• to become less disturbed by and less reactive to unpleasant experiences
• to learn the distinction between you and your thoughts
• to have more direct contact with the world, rather than living through your thoughts
• to learn that everything changes; that thoughts and feelings come and go like the weather
• to have more balance, less emotional volatility
• to experience more calm and peacefulness
• to develop self-acceptance and self-compassion

Evidence

Mindfulness has been shown to affect how the brain works and even its structure. People undertaking mindfulness training have shown increased activity in the area of the brain associated with positive emotion – the pre-frontal cortex – which is generally less active in people who are depressed.

More than 100 studies have shown changes in brain wave activity during mindfulness and researchers have found that areas of the brain linked to emotional regulation are larger in people who have practiced mindfulness regularly for five years.

Research shows that Mindfulness can help with:

• recurrent depression
• anxiety disorders
• phobias
• stress
• chronic fatigue syndrome
• OCD
• PTSD
• Insomnia
• chronic pain

Appointments: Contact Christine on Tel: 01737 222141 or 07909 408941 Email: cognitive.therapist@yahoo.co.uk I am registered with the main body for cognitive behavioural therapists in the UK   CBT Register UK   European CBT Register   Member of the Royal Society of Medicine		Consulting Rooms at:
		Reigate Community Centre - Tel: 01737 652256  - Parking available for Patients Reigate Methodist Church Community Centre, (Behind Morrisons Loading bay), 53 High St, Reigate Surrey, RH2 9AE (click here for map) Satnav: use Postcode RH2 7BG and walk to behind Morrisons The centre is located off the High Street, behind Reigate Methodist Church. It is accessible by foot from the High Street, and by car via the service road behind the shops - this can be reached either through Morrison's supermarket car-park, or from Park Lane (keep left after turning off High Street). Click on the map marker to access further detail and directions. The full address is Reigate Community Centre - Tel: 01737 652256 53 High Street Reigate Surrey RH2 9AE
		Reigate Community Centre View	A Consulting Room
		Parking available for Patients	Views of Exterior and Map

What can I expect at the consultation?

Your first consultation will last approximately 50 minutes to one hour during which time we shall explore the nature of the problem giving you time to express how you feel about it. Obtaining the necessary information from you is my responsibility so please don't feel that you have to remember or tell me everything. Having identified the problem we shall agree on an achievable goal and discuss the specific strategies to be adopted and start to move forward.

The subsequent consultations will build on the progress you are making, using exercises and tasks which will be discussed and agreed on. These are to test if the strategies we have adopted are achieving your desired goals or if they need to be tweaked or modified in any way.

Typically it takes between 8 to 12 sessions to attain the desired results. In certain circumstances depending on the nature, intensity and duration of the problem more sessions may be required.

Clinic Locations

Appointments: Contact Christine on Tel: 01737 222141 or 07909 408941 Email: cognitive.therapist@yahoo.co.uk I am registered with the main body for cognitive behavioural therapists in the UK   CBT Register UK   European CBT Register   Member of the Royal Society of Medicine		Consulting Rooms at:
		Reigate Community Centre - Tel: 01737 652256  - Parking available for Patients Reigate Methodist Church Community Centre, (Behind Morrisons Loading bay), 53 High St, Reigate Surrey, RH2 9AE (click here for map) Satnav: use Postcode RH2 7BG and walk to behind Morrisons The centre is located off the High Street, behind Reigate Methodist Church. It is accessible by foot from the High Street, and by car via the service road behind the shops - this can be reached either through Morrison's supermarket car-park, or from Park Lane (keep left after turning off High Street). Click on the map marker to access further detail and directions. The full address is Reigate Community Centre - Tel: 01737 652256 53 High Street Reigate Surrey RH2 9AE
		Reigate Community Centre View	A Consulting Room
		Parking available for Patients	Views of Exterior and Map

CognitiveTherapist Problems Addressed Cognitive Therapy Mindfulness MiCBT What can I expect Clinic Location CBT Clinic in Reigate