CBT with Sonia

28/09/2026

Most of us have something that makes us a little uneasy - spiders, heights, needles, flying.

That's a normal part of life.

But a specific phobia is different. The fear is intense, immediate, and often out of proportion to the actual danger. It can take over quickly, even at just the thought of the thing itself.

You might notice a racing heart, dizziness, or an overwhelming urge to escape, and find yourself avoiding places, activities or plans just to steer clear of it.

A phobia isn't just being a bit scared. It's when the fear becomes intense enough to start limiting your life.

And it can be treated.

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

24/09/2026

When social situations feel threatening, it can seem safest to stay quiet, over-prepare, or avoid them altogether.

These things can bring relief in the moment.

But avoidance and safety behaviours like these, can keep social anxiety going, reinforcing the idea that social situations are something to fear.

CBT can help you notice these patterns and start testing out some of the fears behind them, rather than assuming the worst will happen.

The aim isn't to make you feel completely at ease in every social situation.

It's to help you feel more able to tolerate the anxiety, drop the safety behaviours, and show up as yourself.

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

22/09/2026

21/09/2026

Most of us feel a bit nervous in some social situations.

But social anxiety is different.

It's when the fear of being judged, embarrassed or criticised feels intense and constant. It can show up in situations that feel completely ordinary to other people, like making conversation, eating in front of others, or speaking up in a meeting.

You might replay conversations afterwards, over-prepare for social situations, or avoid them altogether.

Social anxiety isn't the same as being shy or introverted. It's when the fear of judgment becomes intense enough to start limiting your life.

And it can be treated.

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

17/09/2026

When panic hits you, the instinct is usually to escape, avoid or distract - anything to make it stop.

And in the moment, that can bring relief.

But avoiding the situations or sensations that trigger panic can keep the fear alive, making the world around you feel smaller over time.

CBT can help you understand what's fuelling the cycle, and start responding to the physical sensations differently rather than treating them as a sign of danger.

The goal isn't to make sure you never feel panic again.

It's to help you feel less controlled by it, so you can get back to the things it's been getting in the way of.

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

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.

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.

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.

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.