Balanced Thoughts CBT

17/05/2026

Have you spent so long being the one everyone leans on?
The person who remembers everything, puts everyone’s needs before your own; holds everything together; keeps going even when you’re exhausted?

And now you’re feeling less confident
You second guess yourself
You overthink everything
You feel anxious, overwhelmed and unsure of who you are now, other than a carer for everyone else
And it all happened so gradually, you didn’t notice it
But you’re still there, beneath it all and it’s never too late to reconnect with the person you used to be.
Or to discover who you are now.
You deserve to be happy ❤️

balancedthoughtcounselling.co.uk

help

10/02/2026

Chest tightness doesn’t always mean something is wrong. Often it’s a stressed nervous system asking for safety, not answers .
Anxiety lives in the body before it reaches the mind
To let your body know it’s safe, try this right now:
Put one hand on your diaphragm and the other on your chest
Take a slow deep breathe and watch your hand rise up with your tummy, the hand on the chest should stay still.
Slowly exhale and watch your tummy deflate
Do this a few times until your body feels calm again
Nothing needs fixing right now.
Find out more about how cognitive behavioural therapy can reduce anxiety at: www.balancedthoughtscounselling.co.uk

06/01/2026

If your mind gets stuck replaying past conversations, second guessing decisions or worrying about future events, try these three easy steps:
Step 1: Notice what you are thinking: “I’m worrying again “.
Noticing will break the loop

Step 2: Name the emotion
Naming reduces emotional intensity

Step 3: Gently return to the present moment :
What can I see?
What can I hear?
What can I touch?
Returning shifts attention out of threat mode

Save for later
balancedthoughtscounselling.co.uk

14/12/2025

Your mind is trying to process the day’s events by scanning for mistakes. This may be linked to several factors such as a fear of being judged/rejected by others, lack of self worth or even perfectionism.
But here’s the thing: rumination isn’t problem solving instead you get stuck in a negative loop which leads to self criticism, anxiety and low mood.
Next time you find yourself replaying a conversation that has already taken place try this:
Notice the thought, name the feeling then take a long deep breath and come back to the present moment. Your thoughts aren’t facts and you deserve rest
Goodnight
Balancedthoughtscounselling.co.uk
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07/12/2025

03/12/2025

03/12/2025

Do you ever think to yourself “Why can’t I just stop worrying?”
The reason is because your brain is trying to prepare you for every possible outcome.
Worrying is your mind’s way of saying: “if I can predict it, I will be ready for it, and then I won’t be blindsided by anything.”
But that keeps you trapped in endless “what ifs.” and anxiety
Try saying to yourself instead: “I notice that I’m worrying again… but I can handle uncertainty, and I know I will be able to deal with whatever happens”
You can’t stop the worrying thought on command - but you can learn to respond differently.
Learn more at: balancedthoughtscounselling.co.uk

💜

25/09/2025

Many of us have been taught to push down our emotions because they are overwhelming, inconvenient or even “wrong”. But when we avoid our feelings, they don’t disappear- they get louder in other ways. Cognitive Behavioural Therapy can help to recognise and understand emotions and how they link to our thoughts and behaviours to help usfind balance. 💜