Stress Bucket Solutions

Fallen off the wagon yet? Then don't panic - listen to this episode and understand why new years resolutions are unsustainable - try small consistent …

My opinion on manifesting and why, if you're not careful, it could be very damaging. 

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I spoke with Dr Laura Wyness on episode 115 about nutrition and mental health and we touched upon mindful eating/ As it's such a vast subject we …

My Christmas message; Please take some time over the holidays to think about your core values and beliefs so that you can start to take small steps …

Another interview with a client of mine. Hear Sarh's story of how solution focused work has changed her life.

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We know how to empty the stress bucket but make it easy on yourself and limit what goes into the stress bucket in the first place - less to empty! 

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It's a phrase that annoys me sometimes...yes you need to step away to take a break but use that time constructively to improve your mental fitness.

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Another interview with one of my clients; Camila - who was pleased to hear I wouldn't be changing her personality, just emptying her stress bucket. 

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A client introduces me to this new phrase this week....so I did a bit of reading up on it and this is what I found out. 

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I had a great question sent to me about parental anxiety....which I'm sure a lot of you will relate to. Have a listen. 

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Another client interview - hear from Helen who's turned her life around "a full 360" with the solution focused approach.

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In today's episode; panic attacks, and why you shouldn't ignore them.

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Today on World Menopause day I'd like to take you through the solution focused approach to menopause and how I help my clients, and myself, to manage …

Another interview with one of my clients...and a young male voice at last. hear why Solution Fcosued work appealed to Rob as he was pleasantly …

When it comes to sleep don't get obsessed with the number of hours...focus on the quality of your sleep instead. 

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Solution focused work is very effective for children. Please consider this type of therapy for any anxious children you know. 

Find a solution …

When you're doing nothing you're not switching off....you're switching over. Learn to love doing nothing in this overstimulated world.

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A purpose in life is to have an intention, a sense of resolve and determination. But how do we find it and how can we use it to limit what goes into …

In this episode, I chat with my friend, registered nutritionist Dr Laura Wyness on all things connecting the gut to the brain. Hear her opinions on how we've overcomplicated nutrition and how we can make it easier to …

People are under the impression that solution focused work is too positive. That's not the case, it's just about getting into the positive part of …

Solution focused questioning is subtle but very powerful. In this episode, I give you some examples of the solution focused questions I use in …

If you were physically unwell you'd have no issue with getting help, but what stops us when it comes to stress, anxiety and depression? In this episode I explain what I've observed in people who are reluctant to get the …

Get solution focused and learn how to reframe your anxiety in this episode. This is a technique best used in solution focused therapy sessions when …

In today's episode, my client Jackie describes her journey through her chronic illness with Solution-focused work. She turned her life around to now …

Today's episode is an interview with fitness coach Julia McCabe who runs the boot camps I attend here in Edinburgh. If you ever fancy joining me in a …

The very first session I have with clients is called the breakthrough session. This is where we lay down the groundwork for our sessions and I explain the therapy plan I have devised for you. Find out exactly what goes …

Why are emotions seen as negative? Often used as an insult, being emotional can create some real conflict within us.....but in today's episode I …

Although I've talked in the past about the Solution Focused formula, in today's episode I'd like to take you through an actual solution-focused …

Final part of my book........Tricky to describe but I'll do my best

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Don't wait until your stress bucket overflows before you get help. Try and be honest with yourself and look out for these signs in yourself and …

There are different levels of understanding. It's no use reading all the self-help books and not taking action, you won't get the emotional …

Next chapter from the book - the power of vision is one of my favourite sessions. It's about really focusing on the future and how to move forward. Find out more in this episode. 

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WOW 100 episodes!!!! Will you indulge me this 1 time and let me talk about myself for a change? Find out why I am a solution-focused therapist and …

You don't have to "think positive" to empty your stress bucket. When you're overwhelmed with anxiety or depression it's really difficult. make a big …

The next chapter of my book, How To Empty Your Stress Bucket, focuses on a brilliant metaphor to help you understand how the primitive brain can …

Get to the edge of your comfort zone and learn to be comfortable in the stretch zone to create resilience. 

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Thought I'd throw in the next chapter quickly so we can crack on with the book.

Control is one of the major things about anxiety - when our anxiety …

Next chapter of reading from my book How To Empty Your Stress Bucket - it's only a short one but still valuable.

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Another interesting interview with one of my previous clients. Paola had huge anxiety and fear a few years ago, manifesting itself into phobias of …

This episode is inspired by a client I'm currently working with and a lovely text I received from my pal Shilpa. I hope you like it because it's a …

Next chapter of the book. A long one this one so settle in for it. 

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What are you afraid of when it comes to getting therapy? Do you think I'll change your personality? 

In this episode, I try to address the reluctance to get therapy and I can't make you do anything you don't want to. I …

The purpose of your introductory call to me is so that I can ask you some questions about your issues and from there if I think I can help you, I will then go to explain how I work. It's also an opportunity for you to …

The basic solution focused explanation of brain function is something I go over every single session with clients. You should get something different …

Another chat with one of my lovely clients. A lot of you will be able to relate to Kirsty - trying to be a superwoman yet overwhelmed with everything. Listen out for the moment when she realized her anxiety was under …

This episode is in response to a message I received. 

First of all the teenage brain and the changes that occur during this challenging time. Also How to support someone you love with depression, what you can do to help …

Continuing with recording the audio version of my book here's the next chapter. Hope you enjoy it. 

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Once you understand sleep pressure and sleep efficiency you'll be back on the road to better sleep. And in this episode, you can learn why. Here is …

In this episode, I talk about anti-depressants and anti-anxiety medications. I take a non-judgemental view on them and here's why. Please note I am …

Paula came to see me for an overflowing stress bucket. Hear her story in this episode. 

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The next chapter of my book, the 3 P's.

You can join my private FaceBook group and follow me on Facebook for some live videos on how to empty your …

Don't despair if you're not keeping up with your New Years' resolutions. Understand that it's a primitive brain response and that once you begin to …

Solution-focused work is not for everyone, you need to understand its limitations. In this episode, I talk about some of the limitations of …

It's Be-Gin-ning to look a lot like Christmas!  There are no rules to be followed for Christmas. Make sure you observe your personal boundaries and …

The next chapter of my book read by me! No much to say - I get stuck right in and let you hear what I've written. Hope you enjoy it. 

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Stop ruminating, get out of your own head and re-engage with life. In this episode, I don't mean to offend but I am passionate about this controversial way of looking at things. I hope you can listen to it with the best …

Another interview with one of my clients - Sound levels in this episode are variable so hope you can forgive me for that. But Chris's story is fascinating and she has some really great insights - she blows my mind with …

Finishing off that first chapter of my book How To Empty Your Stress Bucket

I would love for you to join me at my virtual book launch on 2 December - …

Many people put pressure on themselves by stressing about what they should be doing. In this episode, I explain why you should reframe that to what …

I've been talking a lot about grief and the positive and essential emotions that surround it. In this episode, I explain the 5 stages of grief, what you can do to help yourself or others through the stages, and why we …

In this episode, I continue to read from my book and give you an excerpt of the first chapter. I hope you enjoy it, mistakes and all. 

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With the clocks going back in the UK this weekend I think it's really important we take advantage of that extra hour. In this episode, I explain why and how to do that; it all helps to empty your stress bucket. 

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In order to make my book accessible, I'm recording an audiobook. But I already have the introduction and the first chapter on my blog so I should …

An interview with my client Claire - have a listen to why Claire felt that she really wasn't talking to a therapist, she was just having a conversation that she was then able to take into her life, and how she noticed …

In today's episode, I talk about the advantages and the limitations of online therapy. If you've been thinking about going online with a therapist I'm here to reassure you that it works.

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Being solution-focused doesn't mean being problem phobic. But we do need to move forward. Learning to let go of problems is the first step and in …

I hate it when people say men don't talk about mental health - they do! 

In this episode, hear about my recent presentation to a male-heavy audience and why it's easy to open up this conversation with men, you just need …

Motivation and desire are not enough to create change. And yet we do things all the time without thinking, don't we?

In this episode, I explain why that is and how we can take that principle and apply it to creating …

It seems doctors are now prescribing melatonin for sleep - I'm so angry! There's no need, you can make it yourself! Here's how.

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Ever fallen asleep on the sofa in front of the TV, then taken yourself off to bed and wonder why you can't sleep? Well, You're not 'catching your …

Want to know why you can't sleep? Although I'm solution focused this behavioural model I've just learned about is really useful for you to be able to …

Happiness isn't all about the "Instagram life". It's not all 'rainbows and unicorns.' It's more than that. But when we talk about happiness what does it really mean? 

Find out what happiness means to my clients and see …

You know those moments when a realisation just comes to you? As if by magic? Well, in this episode I explain what's going on in the brain to create them and how you can get more of them!  

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Do you agree with people taking time off 'for the benefit of their mental health?' What are they doing in that time off? 

In today's episode, I explain how negative thoughts are natural and actually taking time away …

It's not easy to tell someone you're anxious, so here's how you can spot some physical signs of anxiety in others. This may then make it easier to open up the conversation for them. 

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There are some limitations to working with a therapist online but the advantages hugely outweigh that. If you're looking to work with a therapist …

More on catastrophising and some tips on how to manage those negative thoughts. It's a normal survival response but talk to yourself like you're your …

I'm full of support but also very sad - why should she stop doing something she loves. In this episode, I'll be ranting a wee bit (not much) about …

I'm not afraid to say that sometimes therapy doesn't work. I can't guarantee results, but I do guarantee, that if you can show some commitment to the …

Do you want to hear from one of my clients? In this episode one of my first ever clients, Carri, shares her story on her journey from anxiety and …

I strongly believe that our current mental health crisis is due to a lack of sleep. So do yourself a favour and follow these sleep tips to ensure …

What do we know from science about the gut-brain connection that could help stop a panic attack? Well, you'll find out in this episode. 

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Having a rich, vivid, detailed vision of your future is really powerful. In today's episode, I explain a technique I use to help clients to focus on …

I was asked to contribute to a phone-in on current anxieties and mental health, except it was all too problem-focused for me. In hindsight, I'm so glad I got bumped off. At least I can have a rant about it on my own …

You're allowed to feel sad in the intelligent brain - just don't get emotionally hijacked! In this episode, I explain why you needn't feel like everything has to be 'rainbows and unicorns' all of the time. Grief, …

It's not just about emptying the stress bucket but limiting what goes into it in the first place right? If you can do that you'll be on to assure fire way to better mental health. 

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In today's episode, I talk about I technique I use during sessions with clients to dig deep and find some positive emotion behind the reason you want to do things. Too often we can procrastinate or just plain can't be …

First of all, here's the link to Homestart Aberdeen to book onto my talk " How To Empty Your Stress Bucket" - it's a great charity so all donations will be really beneficial - Please click this link to register and …

The end of the pandemic and coming out of lockdown seems like the goal we’ve all been waiting for and the end of a long struggle.

However, we’ve got used to being in a bit of a bubble so the thought of going out into …

It's really important to feel connected and be there for others ( providing your stress bucket is quite empty). We are social beings and need to feel part of something. How do we do that remotely and what creative ways …

A friend of mine who is a business coach wanted to interview me so I thought it would be nice to share this recording with you.

Yvonne Webb is a …

I might go off on a bit of a rant with this one but bear with me! 

In this episode, I talk about toxic positivity and what you can do to help yourself and others when faced with all those "think positive" messages that …

Seeing as it was Valentines Day I wanted to address all things love.

In this episode, I'll explain why you don't need to LOVE yourself before you can love others. All relationships, romantic and platonic, help you along …

I use this metaphor a lot to help my clients overcome fears and addictions such as smoking. It's so easy to remember - find out why I'm such a fab Aunty Gin to my nieces and nephews  - but why I need to look out for the …

Where do Phobias come from in the brain, how do we develop them and what can you do to overcome them?

In this episode, I explain all about the brain function of fears and phobias - rational and irrational. Did you know …

Our pursuit of happiness could be doing more harm than good - it's unrealistic to expect your stress bucket to be empty ALL of the time. In this …

Do you want the Solution Focused formula to empty the stress bucket? It's 3 easy steps that you can do easily to help eliminate anxiety, stress and …

Direct your subconscious to SOlutions rather than problems and you'll begin to notice the difference. In this episode, I'll explain 1 of the therapeutic techniques that will help you to empty your stress bucket.

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Happy New Year - yes I'm going to say it because my job is to try my best to make you feel better! 

I'm not going to deny it's been a challenging time and I'm going to give you permission to feel angry, sad, frustrated …

In this final episode of the year I want to leave you with this message; Please look after yourself, for only then do you have more to give others. 

Merry Christmas and see you in the New Year for some more Stress …

In this episode, I explain why procrastination (if I can at least pronounce it!)  is just a survival response and I share some tips on how you can overcome it - it's all about seeing the mountain!  

And here's the link …

There is a huge link between stress and digestive issues. In today's episode, I explain briefly why that is and what you can do ensure that the next …

When was the last time you did absolutely nothing?

Don't feel guilty, you're not switching off - you're switching over.

In this episode, I explain …

It can be easy to change when you understand the logical levels that create this. Environment - Behaviour - Capabilities - Beliefs/Values - Identity.

You hear of people who are in therapy for years at a time and this can put people off, so I'm often asked this question. Obviously, I can only talk …

Everyone knows that positive activities and positive interactions are good for you. But when you're in the depths of depression or highly anxious those are the last things you want to do. In this podcast, I explain how …

I'm not a fan of putting people into boxes, humans are much more complex than that. And it all goes back to when we lived in a tribe.

So what can you do to know your personality and utilise it to your best advantage …

You know the feeling, your mind is racing with stressful thoughts but you need to sleep. Maybe you can't fall asleep straight away or maybe you've …

Not all stress is bad for you, and there's no such thing as work-life balance, so how can you make sense of work-related stress. Listen to this episode to hear my views on it and see if it helps you think about work and …

here's a technique that I use in Solution Focused Therapy with clients that you might want to try yourself. It utilises the power of your imagination …

Take note of how your body reacts to stress. Over a long period of time, this cannot be sustained so if you thought that mental illness was invisible - think again.

Feeling in control is good for you - don't let anyone tell you you're a control freak - correct them by saying you're a control enthusiast!

In this …

If you've been listening to my podcast so far it will be no surprise to you that I place a lot of emphasis on sleep. If you struggle with your sleep here are plenty of tips to consider to help you sleep well - the …

Your stress bucket does not need to be empty all the time. It's perfectly normal to feel sad, nervous and passionate too - you're only human after all. 

Whether you can demolish a packet of chocolate biscuits in 3 minutes or have 4 packets of monster munch in 1 sitting we've all know what it feels …

Imagine your brain is a business - what roles do the CEO, the Health & Safety Officer and the award-winning secretary have to play in making sure …

Following on from last weeks episode today I talk about what is happening with the stress bucket that makes some people sleep for 9 or 10 hours but …

Ever woken up in the middle of the night, your mind is racing, and you can't get back to sleep again? Or you're really tired and go to bed but as soon as your head hits the pillow you are wide awake? In this podcast, I …

"Whether you think you can or you think you can't, you're right" Henry Ford.  Your mind looks for confirmation of what it believes, it's not about being right or wrong, it just needs the confirmation.  If you can …

This is such a powerful question and one I challenge you to begin using regularly. In this podcast, you'll find out why I love this question and also …

It's really difficult to know how to help a loved one with their mental health issues. But as a supportive friend, relative or partner here are a few …

Observing your thoughts, being present, meditation and mindfulness are not as easy as they seem at first but learning how to do that in your everyday …

In Scotland, we're still just at the beginning of coming out of lockdown. Although this is a godsend for some it is raising a lot of anxiety and fear in others. This is an episode for you if you've been feeling stressed …

No, not garden peas but The 3 P's that the caveman knew would make them feel better both physically and mentally. Do these 3 P's and ensure you get …

My favourite subject - SLEEP! Good quality sleep is the one thing you can do now, for free, to help limit what goes into your stress bucket.

More detail about the primitive brain and where OCD and being kept awake by your partner snoring comes from! 

Why not get a head start on emptying your stress bucket by limiting what goes into it in the first place! 

There are lots of different therapies out there but I just love the Solution Focused approach - and here's why. 

Time to talk about the Stress Bucket. There are many different ways to describe stress but here's my take on it. 

Listen to why we panicked when we had to go into lockdown - we just didn't have a file for it! 

Let's start at the beginning. I'll refer to these terms throughout my podcast so you should know exactly what I'm going on about, right? 

What to expect from me and Stress Bucket Solutions