CBT exercise – Goals, how it works


* Do I have to decide when I need to achieve my goals?

Not really. Knowing when you want to achieve your goals by helps to focus your efforts, but it’s best not to become too concerned with a deadline.

Pressure can be positive as well as motivating on occasion, but it can also create stress. If you fail to meet your deadline or reach your target, you risk feeling as though you have failed. Instead of setting a dealing you must reach, simply focus on consistency. Work towards your goal one step at a time.

* I do have a deadline thought, and it’s next week!

Naturally, some goals do have an inherent deadline, if you have a presentation that you need to give in a weeks time, you can’t change the date. You can however, take things step by step, knowing that you can still make progress, rather than feeling the pressure of a looming deadline.

* Really? CBT can help even in a short time period?

Whatever you want to achieve with CBT, although it may seem like a challenge, it doesn’t have to be too difficult. What may seem impossible in one giant leap, can become a lot more achievable when broken down into smaller steps. Taking a step by step approach is the most positive way forward as it means you are setting yourself up for constant success by achieving smaller targets on your journey.

CBT is not a quick fix! But the more the techniques are practiced, the sooner you can progress.

CBT Exercise – where do you start?

If you have several goals, which one would you like to work on first? A great way to decide would be to give each goal a value rating between 1 and 10. Urgent and important goals, give them a 10. Rate your other goals according to how important/ or urgent they are to you.

You could give your goal a further rating according to how hard you think it will be to achieve. Rate your goals from 1 – 10. 1 being harder to achieve and 10 being easier.

Anthony Bourdain

On June 8th 2018 the culinary world was shaken to its core when it was announced that celebrity chef Anthony Bourdain had passed away at the age of 61. The manner of death was even more shocking, he had taken his own life. Anthony Bourdain carried a lifetime of demons with him, and past interviews hinted at the depths of Bourdain’s depression, especially one with a therapist filmed for a 2016 episode of Parts Unknown.

While filming, he sat down with a therapist and described how insignificant things, he mentioned something as simple as an airport hamburger, could trigger “…a spiral of depression that can last for days.”

“I feel kind of like a freak and I feel kind of isolated,” he said, and it wasn’t the only time he hinted at this darkness. In a 2017 interview with The Guardian, he spoke briefly of his “psychotic rage”, saying, “I was an unhappy soul… I hurt, disappointed, and offended many, many, many people, and I regret a lot. It’s a shame I have to live with.”

He was just 17 days short of his 62nd birthday, and he was travelling with his friend Éric Ripert, who became worried when Bourdain missed dinner and breakfast. Christian de Rocquigny du Fayel, the public prosecutor for Colmar, said Anthony’s body bore no signs of violence and that ending his life appeared to be an impulsive act. Christian de Rocquigny disclosed that Anthonys’s toxicology results were negative for narcotics, showing only a trace of a therapeutic nonnarcotic medication. His body was cremated in France on June 13, 2018, and his ashes were returned to the United States two days later.

Just a quick note…

Hi everyone,

With Christmas quickly approaching I thought I’d lay out my plans for Christmas and 2020.

I won’t be blogging over Christmas, instead I plan to spend quality time with my family. My inboxes on Facebook and Instagram will remain open however, so if you need to reach out please feel free.

Now… what’s coming in 2020? Well, I have one or two ideas in the pipeline to test out. But above all I am planning to be more present on my social media. I will also be putting a proper plan in place to manage my condition so that I don’t end up ill again.

Finally, I just want to take a minute to thank each and every one of you who has shown me support over the last year, whether it’s a follow, a like, a comment, or even reading my blog. Thankyou so much for your support, it truly means a lot.

Wishing you all a very Merry Christmas and a Happy New Year


The Germanwings Disaster

On 24th March 2015 at 9am GMT, Germanwings flight 4U 9525, carrying 150 people, took off from Barcelona Airport, bound for Düsseldorf. It would never make it, the aircraft crashed in the Alps. Evidence suggests that the airliner was deliberately brought down by its co pilot, a man named Andreas Lubitz.

The planes cockpit voice recorder gives a glimpse into the aircrafts final hour in the air. At 9:30am the plane made its final contact with air traffic control, which was a routine message regarding permission to continue on its flight path. Shortly afterwards, the captain told the co-pilot he was exiting the cockpit and asked him to take over radio communications. The cockpit door is then heard opening and closing on the recording.

Seconds later, shortly before 09:31, the selected altitude was changed from 38,000 ft to 100 ft and the plane began to descend. At 09:33, the plane’s speed was increased. Air traffic control contacted the co-pilot, and continued to do so over the coming minutes but received no answer.

A buzzer requesting access to the cockpit sounded at 09:34. Knocking and muffled voices asking for the door to be opened can be heard until the end of the recording.

At 09:39, “noises similar to violent blows on the cockpit door were recorded on five occasions” over the course of a minute. The flight crew of another plane also tried to make contact with the cockpit by radio around this time. In the next minute, 93 seconds before impact, “low amplitude inputs” on the co-pilot’s flight controls were recorded. But the level of movement was too low to disengage the autopilot, so the input made no change to the flight path.

At 09:40: 41 the “Terrain, Terrain, Pull Up, Pull up” warning was triggered and it continues until the end of the recording at 09:41:06.

During the very last moment of the recording passengers can be heard screaming. It is believed they were unaware of the unfolding events up until this point. The plane hit the mountain at 700km/h (430mph) an hour. Meaning death to all on board was instant.

But who was Andreas Lubitz?

Lsubitz lived at his parents’ home in Montabaur, a town near Frankfurt of about 12,500 people.

He was about 14 when he joined the LSC Westerwald glider club in Montabaur, where he learned to fly in a sleek white ASK-21 two-seater and went on to obtain his full licence, according to club chairman Klaus Radke. In 2007, he graduated from high school and was accepted as a Lufthansa trainee the following year, enrolling at the company’s training school in Bremen.Lubitz had a break in training about six years ago, lasting several months, according to Lufthansa CEO Carsten Spohr. Mr Spohr refused to disclose the reason for this gap but said his suitability had been reassessed and Lubitz had resumed his studies. But the final report of the investigation into the crash finds the interruption was caused by medical problems.

He suffered a serious depressive episode during his treatment and went on to receive treatment for a year and a half. During that time, he considered suicide but was eventually declared healthy.

It was recommended by a doctor that he needed special regular medical inspection and his medical certificates were valid for only one year at a time. A relevant note was added to his aviation authority file as well as to his pilot’s licence.

In 2013 he joined Lufthansa’s low budget airline, Germanwings. He initially worked as a flight attendant before starting his role as co-pilot.

Friends and neighbours described him as a “quiet” but “fun” character, who enjoyed his job.

In the aftermath of the disaster however, investigators established a very different side to his character. Police found torn-up sick notes in his homes, including one covering the day of the crash. Despite assertions from friends that he was in good spirits, the final report on the crash by French investigators found he had suffered from a psychiatric condition and had been taking medication before the crash. Fearing he was losing his vision, he had hidden the evidence from his employer.

Lufthansa said Lubitz had flown a total of 630 hours before the fatal crash.

He underwent a regular security check on 27 January and nothing untoward was found. Previous security checks in 2008 and 2010 also showed no issues. “He was 100% fit to fly without any restrictions or conditions,” Mr Spohr said. Yet the crash investigation found differently. He had battled with vision problems and insomnia for several months, it said, caused by a psychiatric disorder rather than anything physical. He was taking medication for both psychiatric issues and insomnia, and had been given doctor’s notes excusing him from work. But he never showed them to the airline. On the day of the accident, the pilot was still suffering from a psychiatric disorder, which was possibly a psychotic depressive episode and was taking psychotropic medication, the report found.

This made him unfit to fly.

But the report found he had hidden the evidence, and neither the airline nor his colleagues could have known about his circumstances. Those who knew Lubitz have described him as an affable young man, who gave absolutely no indications he was harbouring any harmful intent.

A German criminal investigation into the crash concluded in January that Lubitz bore sole responsibility for crashing the jet.

Guenther Lubitz, the killer’s father, rejected the findings as “false”, arguing that they were not thorough enough.

Aaron Hernandez

Aaron Hernandez was an NFL tight end for the New England Patriots. He was also convicted of the 2013 murder of his supposed friend Odin Lloyd, a semi professional football player. During his 2015 trial he was found guilty of first degree murder and sentenced to life in prison without parole.

Hernandez died by suicide in his cell on April 19th 2017.

Question still surround Aaron Hernandez and his crime, even after death. In September 2017, it was revealed that he had been suffering from an advanced case of chronic traumatic encephalopathy (CTE), which is a degenerative brain disease, at the time of his death. It is often found in football players and other athletes who participate in high-impact sports, CTE is often marked by problems with controlling aggression, mood swings, lapses in judgment and varying degrees of dementia. Doctors have confirmed that Hernandez was found to have the most severe form of the disease they had ever seen in a 27-year-old.

But could CTE be the cause of Aaron Hernandez’ behaviour?

There is simply not enough evidence to confirm either way. So little is known about CTE that it is very easy to assume either way. Further research with a wider subject pool is necessary in order to confirm or deny a link.