Practise challenging #feelings.How? 


“Hang on a minute!”

Feelings are real but feelings aren’t #facts. Seek evidence to challengewhat may well be negative, automatic assumptions.

What are your assumptions?


“The #perspective on an issue is distorted when so close to it. It looks much bigger than it really is. #Step away and the issue now looks smaller. You can now see other things around you more easily too. ” S Long

Have a look at your #Safety #Behaviours (avoidance tactics). Which one is #challengeable to start to #break it?
Design a plan of action. Test it and see what happens!


















Figure above – The cognitive behavioural model of social anxiety devised by Clark and Wells 1995.  This version was adapted from Butler 1999.


You have a #choice in life. You always do. You can #accept the things that happen and move on or don’t accept and remain stuck. Accept doesn’t mean agree with.

Screenshot 2014-11-21 09.52.56

Francis of Assisi

Fighting the #feelings is futile. #Accept them; #remain there; let them #fade. They will if you don’t fight them.


Author unknown

How do you feel your #life is #today? How might you view it even #better #tomorrow?


No one can concentrate on more than one thing at the same time. Doing and concentrating on are not the same thing. – S Long

At the time of writing, this was one of my most recent tweets. Assuming that you’re still reading this and not throwing social networked, rotten fruit and vegetables at me with loud boos of disbelief and heresy, let me further explain my point.

Firstly, I didn’t say: do more than one thing at the same time. The crucial word is concentrate. Everyone does more than one thing at the same time. Reading this post, you are breathing (that’s two things already), your heart’s beating, you’re constantly monitoring the world around you and within you are millions of other procedures, all occurring without your mental effort.

That’s the point: they occur unconsciously; they need no mental effort on behalf of the brain and that’s just the way the brain likes it. Given the opportunity, your brain would gladly make everything that it does need no mental effort. Automatic responses expend little energy. The brain is, in essence, lazy.

Thus, doing more than one thing is essential for life. However, doing more than one thing at a time and concentrating on more than one thing at a time are entirely different things. In Brain Rules, John Medina makes it perfectly clear: you can’t concentrate on more than one thing at a time. You undergo a constant switching from one concentrating task to another and it takes in the region of a 10th of a second to make the switch. Ask any 100 metre athlete whether a 10th of a second makes any difference and I suspect that they will reply: It makes all the difference since for the world’s élite sprinters that’s in the region of 1 metre travelled. Click here for a very informative article on the exploits of sprinters, in particular Bolt.

To return to my point, neither men, nor women, have the ability to concentrate-multi-task; it is simply neurologically impossible. The switching process is so long in some contexts such as driving a car while talking on a mobile phone or putting on your make up that the increase in accident potential is significant. In the home or the office, the switching delay might mean a very unproductive day. Perhaps, worst of all in terms of learning, a constant switching means a lack of concentration on anything. That will probably result in very little learning retention.

What to do
1. Stop kidding yourself that you can concentrate on more than one thing; you can’t; ever
2. Whatever you’re singly concentrating on repeat its learning, as soon as possible. Returning to Medina’s book again: you must repeat to remember if you ever hope to keep this information in working (formerly, short-term) memory and ultimately in long-term memory
3. A lot can happen in a 10th of a second; a lot will be missed too if you’re trying to concentrate on more than one thing. So, stop kidding yourself that you can concentrate on more than one thing; you can’t; ever. See, repeat to remember!

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