CBT with Sonia

CBT with Sonia Stuck in patterns of anxiety, low mood or stress? I'm Sonia Sear, BABCP-accredited CBT Psychotherapist & ADOS-2/ADI-R trained autism assessor.

Supporting adults, children (8+) & families online with anxiety, wellbeing & SEND.

Panic can feel like it comes from nowhere.One minute you're going about your day, the next your heart is racing, you can...
14/09/2026

Panic can feel like it comes from nowhere.

One minute you're going about your day, the next your heart is racing, you can't catch your breath, and everything feels overwhelming or not even real.

Panic disorder is when this happens repeatedly, often without an obvious trigger. The fear of it happening again can start to shape your everyday life.

You might start avoiding certain places, situations or even feelings in your body, just in case.

It's not a sign that something is wrong with you. It's your body's alarm system going off, even when there's no real danger.

Panic disorder can be treated, and therapy can help you understand what's happening in your body and respond to it differently.

In the next post, I'll look at some of the ways CBT can help with panic.

When you live with persistent worry, it can feel as though you need to think everything through before you can relax.You...
10/09/2026

When you live with persistent worry, it can feel as though you need to think everything through before you can relax.

You might look for reassurance, check things, search for answers or mentally run through every possible outcome.

These things can give you some relief in the moment.

But the relief doesn't always last.

CBT can help you understand the patterns that keep anxiety going and start responding to them differently.

That can include learning to recognise unhelpful worry, becoming more comfortable with uncertainty and changing the ways you respond when anxiety shows up.

The goal isn't to make sure you'll never worry again.

It's to help you feel less controlled by the worry when it does appear.

If persistent worry is affecting your everyday life, get in touch with me to explore whether CBT could help.

Worry is something we all experience.You might worry before an important meeting, when someone you love is unwell, or wh...
07/09/2026

Worry is something we all experience.

You might worry before an important meeting, when someone you love is unwell, or when you're dealing with uncertainty.

But Generalised Anxiety Disorder (GAD) is different.

The worry can become persistent and difficult to control, often spreading across different areas of everyday life - from health and family to work, money and relationships.

You might know that you're worrying more than you need to, but still find it incredibly difficult to switch off.

It can also affect your body, leaving you feeling restless, tense, tired or constantly on edge, as well as making it harder to concentrate or sleep.

If this sounds familiar and worry is starting to interfere with your everyday life, it doesn't mean you simply need to learn to "worry less".

GAD can be treated, and therapy can help you understand your anxiety and develop different ways of responding to it.

In the next post, I'll look at some of the ways CBT can help with persistent worry.

When you feel anxious, it's natural to try to make the uncertainty go away.You might analyse it, Google it, ask someone ...
03/09/2026

When you feel anxious, it's natural to try to make the uncertainty go away.

You might analyse it, Google it, ask someone for reassurance or keep running through every possible outcome in your head.

But sometimes, trying harder to find an answer can keep the worry going.

Next time you notice yourself stuck in a loop, try asking:

"Is there something I can actually do about this right now?"

If yes - decide on the next practical step.

If no - remind yourself that you don't need to solve something you can't do anything about right now.

You don't need to feel completely certain before you can carry on with your day.

Sometimes the goal isn't to make the worry disappear. It's to stop letting it make every decision for you.

Everyone worries.The difference is what happens when worry becomes difficult to switch off.You might spend hours going o...
31/08/2026

Everyone worries.

The difference is what happens when worry becomes difficult to switch off.

You might spend hours going over conversations, imagining everything that could go wrong, planning for every possible outcome, or looking for reassurance that everything is going to be okay.

And even when one worry is resolved, another one quickly takes its place.

That can be exhausting.

Anxiety can show up in different ways, and over the next few posts I'll be looking at some of these in more detail, including persistent worry and other forms of anxiety.

If anxiety is starting to interfere with your everyday life, therapy can help you understand why the worry can be so hard to switch off and learn ways to respond to it differently.

If you’d like to explore whether CBT could help, get in touch with me to arrange a consultation.

🏃🏽‍♀️I’m taking on the Oxford Half Marathon to raise much-needed funds for The Porch, a local charity supporting people ...
29/08/2026

🏃🏽‍♀️I’m taking on the Oxford Half Marathon to raise much-needed funds for The Porch, a local charity supporting people experiencing homelessness.

The Porch provides a safe and welcoming space, nutritious meals, shower and laundry facilities, and much-needed support to those who are most vulnerable in our community.

Every donation, no matter how small, can make a real difference. Please consider donating and helping me support this fantastic local charity.

You can find the link below ⬇️ or in my bio 🙏🏽

https://www.crowdfunder.co.uk/p/qr/dyRpQ6GW?utm_campaign=sharemodal&utm_medium=referral&utm_source=shortlink

Thank you!

When something goes wrong, pay attention to the first thing you say to yourself.Is it:"I'm useless.""I always mess thing...
28/08/2026

When something goes wrong, pay attention to the first thing you say to yourself.

Is it:

"I'm useless."

"I always mess things up."

"I should have known better."

Now imagine a friend had made exactly the same mistake.

Would you speak to them in the same way?

Being kinder to yourself doesn't mean pretending everything is fine or letting yourself off the hook.

If you've spent years criticising yourself, being kinder to yourself won't feel natural straight away.

But you can learn to respond to yourself differently.

Low self-esteem can be surprisingly easy to miss because it doesn't always look like a lack of confidence.You might be s...
24/08/2026

Low self-esteem can be surprisingly easy to miss because it doesn't always look like a lack of confidence.

You might be successful, capable and appear confident to everyone else - while being incredibly hard on yourself in private.

You may find it difficult to accept compliments, constantly compare yourself with others, worry about getting things wrong or feel like you have to prove your worth.

These patterns can become so familiar that they start to feel like facts.

But the way you've learned to see yourself isn't necessarily the truth.

And you can learn to see yourself differently.

Therapy can help you understand where these patterns come from and begin to develop a more balanced view of yourself.

When your mood is low, even ordinary things can feel like a lot.So instead of waiting to feel motivated before doing any...
20/08/2026

When your mood is low, even ordinary things can feel like a lot.

So instead of waiting to feel motivated before doing anything, try making the next step smaller.

Get dressed. Have something to eat. Step outside for ten minutes. Reply to one message. Do one task you've been putting off.

You don't have to fix everything at once.

You don't need to feel motivated first. Sometimes taking one small step is what helps you start moving again.

If low mood is starting to affect your everyday life, you don't have to wait until things get worse before asking for support.

If you'd like to explore whether CBT could help, send me a message to arrange a consultation.

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