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What to Expect in Your First CBT Session.

What to Expect in Your First CBT Session.


Realising the need for therapy is an amazing first step towards healing, and we really do believe CBT can be the best answer for some people.

However, we know it can be daunting, especially when it’s your first time.

So, to help calm any worries or clear any uncertainties you may have, we’ve outlined a clear picture of what to expect.


Firstly, what is CBT?

Cognitive Behavioural Therapy is an effective combination of talk therapy and behavioural therapy. It is one of the most widely used treatments for a range of different mental health issues, including anxiety, depression, and eating disorders. 

During CBT, patients have the opportunity to work with a therapist to find the source of negative thinking or behaviour, and the ultimate goal is to replace them positive and productive actions, helping to over-come any difficult moments. Therefore, unlike other talk therapies, it is more focused on the present and the future, rather than the past.


Initial Introductions

At the beginning of your first session, you will be eased in gently. Your therapist will introduce themselves and will give you a chance to do the same; they may just ask some simple and general questions about you – perhaps your profession, and where you are from, etc. Once you’ve had a little easy chat with one another, you’ll likely be feeling much more comfortable and more ready to begin.


Mental Health Assessment

The therapist will continue to ask you question about yourself, but will begin to base them more on your mental health. This will be so they can get a more in depth understanding of your personal experiences, as everyone suffers with different mental health problems, in different ways. Being as honest as possible will ensure you’ll get the most out of your therapy, as the therapist can assess exactly what help you need. However, don’t worry too much as your therapist will not pressure you to disclose anything you may not wish to, until you are ready.


Coping Strategies

Once your therapist has got to know you and your experiences in depth, they will begin to provide you with tips and methods to help you manage or combat your mental health issues. Coping strategies may include unravelling the cognitive distortions you may have, breathing or muscle relaxation techniques, using a journal to unload your negative thoughts and feelings, or exposure to things that trigger you, helping to come to the realisation that realistically everything will be fine. You’ll have the opportunity to try these techniques in the session with your therapist, but they will also teach you so you can do it alone whenever you feel it may be of help.



After your CBT session, your therapist may give you a worksheet or a list of things to do in your own time, to perpetuate the learning and healing. The practical nature of the therapy means that you can integrate your new strategies into your day-to-day life. Consistently practicing CBT techniques outside of your sessions will help you to make the most of your treatment. 


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 Dr Julian

Feeling nervous about your first therapy session is completely normal.

The good news is that at Dr Julian, all our CBT therapists are highly trained and will do all they can to make sure you feel comfortable every step of the way.


To make your experience of CBT even more pleasant and less daunting, we offer video therapy in the comfort of your own home. You have instant access to therapists, whenever you want, and wherever you want.


Visit our website for more information:


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Mental and Physical Health Care Should Be Equal in The Workplace.

Mental and Physical Health Care Should Be Equal in The Workplace.

Mental Health First Aid England have recently set up a campaign called ‘Where’s Your Head At?’

The campaign entails an open letter to Theresa May, urging for a serious change for mental health care.

The letter is signed by 50 business leaders from some of Britain’s biggest companies, including PWC and Royal Mail.

It illustrates that days lost to work-related stress, depression, or anxiety cost the economy almost £35 billion a year.


Why we need the change.

Not only would the change help our economy, but access to help is more than important to improve the overall well-being of our country.

“The workplace is where we spend most of our adult lives but unfortunately it’s also a place where mental well-being is the most neglected.”

1 in 4 of us struggle with mental health every year, yet most workplaces don’t have anyone on hand that knows how to help.

This causes most people to suffer in silence.


What change is needed?

The organiser of the campaign, Natasha Devon, contends that there must be a change in the law to require any business large enough to need a trained first aider, to also have a trained mental health professional.

Natasha has published a petition for this campaign which already has over 200,00 signatures.

The campaign as a whole, was created in hope to be the catalyst needed for the government to push through the change as their response in the past has been that “they didn’t want to force businesses to do something they might not support.”

However, clearly even the largest business in the country are more than willing to implement this change, and are even extremely passionate about it;

Stephen Clarke, chief executive of WH Smith, one of the open letter co-signers, said: “We firmly believe that everyone should have access to first aid support for their mental health, regardless of where they work.”

No one will be ‘forced’ to do anything they ‘don’t support’.

We will all simply be working together towards dramatically increasing the well-being of our country.

Who doesn’t want that?


These reputable organisations helping to remove the stigma around mental health is a huge great step towards the transformation we need.

Success will ensure every employee has the right to a mentally healthy environment.


We, at Dr Julian, thoroughly back this campaign.

“We all have mental health just as we have physical health, so let’s change the law to reflect this”.

Sign the petition here:


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Our Services.

We know how important mental health care is. And we know how important getting help is.

If you are suffering with mental health and need someone to talk to, talk to us.

We offer video therapy in the comfort of your own home.

We also offer a service for businesses, giving them their own mental health care platform.

Each employee can be added to the platform and book appointments when help is needed. 

This easy and instant access to therapy improves the business’ well-being, and makes it a much better place to work as a whole.

Visit our website for more information: 

or our web app:

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Depression is now more common than obesity

Depression is now more common than obesity

How many times have you seen an article in the paper about the “obesity epidemic” in the UK? How many times have you turned on the TV and found another programme on how to lose weight? The media is obsessed with how weight affects our health and with reasonable motives. Obesity is rising not only in the UK but worldwide and the affect it’s having on our health is shocking.

However, what if I told you that depression is now diagnosed 10x more often than obesity? For the first time ever, records kept by GPs have shown exactly that. It’s the fastest growing health condition to date, but where is the media surge behind it? With 9.9% of patients being diagnosed with depression in the last year, what happens to these people and why are the numbers increasing?

Current treatment methods for depression include a combination of talking therapies and drugs, with 1 in 6 adults being prescribed an anti-depressant in 2017. However, despite studies strongly suggesting that the best line of treatment is use of anti-depressants WITH talking therapies, the demand is not yet being met. GPs are struggling to refer patients to talking therapy sessions as there simply isn’t the funding to do so. This has led to a pattern of reliance on drug based treatment as GPs have no alternative.

Clearly something isn’t working in the current system, resulting in millions of people going without the treatment they need. Something needs to be done about this. The NHS has promised that by 2021, 1.5 million people will have access to proper mental health support including talking therapies. We believe that the way to bring about this result is to embrace new technology like “Dr Julian” and utilise the ingenuity it provides.

If we gave mental health the same attention that we give the “obesity epidemic” then we would uncover a multitude of resources that could help millions of people. In short, let’s get talking about mental health. Let’s end the silence.


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Unexpected Life Events That Could Spark Your Anxiety

Unexpected Life Events That Could Spark Your Anxiety

When you are living with anxiety it is something you have to battle through every single day. It’s like a tiny devil sitting on your shoulder every single day waiting for you to crumble. Having the bravery to go out everyday and live your life is something that you should be truly proud of and you never want your mental health problems to take over your life, because you are so much stronger than that. Sometimes things happen in life that are out of your control and you will have to dig deep inside yourself for strength. Here are a handful of unexpected events that might happen to you at any point in your future and how to deal with them as they arise.



When you are involved in an accident it can quickly spiral into further anxieties in your body. You need to find ways to turn the page in that chapter and gain the much needed closure you deserve. Hasner Law will be able to represent you and will allow you to move on with your life for the better. Don’t allow somebody to get away with it; you are strong enough to fight back and with the right support you will come out on top.


The Unknown

When you venture into the unknown it is so easy to crawl into your little shell and want to hide. Whether you have anxiety in social situations or you worry about getting a job around other people in the future, you have to push through this. Facing the unknown happens to everybody and you need to find the coping mechanisms that make you feel more comfortable every single day. Overthinking things in your mind will only make it worse, so try not to worry about things you don’t know enough about yet.


Money Troubles

When you are struggling for money it is an overwhelming feeling that can’t be helped by anyone. Make sure you aren’t suffering alone, as there will be someone out there who can help you get through your slump. Whether it’s a friend who can loan you some money or a family member who is willing to assist, there is never any good in staying quiet. Speak to somebody you trust and you will find a way out.


Close Family Death

When you’re grieving the loss of a loved one in your life, it can easily start to consume your entire life. You shouldn’t ever rush the process of grieving as it could take months or years to come to terms with the loss of a close family member. Speak to a qualified therapist who will be able to point you in the right direction and give you tried and tested coping strategies to work with.

Nobody should have to suffer with anxiety on a daily basis, it is a debilitating and overwhelming mental health issue that needs to be approached with caution. Speak to people you trust and always be open with your feelings. There will be someone on the end of the phone who can put a smile on your face whenever you are feeling blu

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Footprints, Finalists and Forbes

Footprints, Finalists and Forbes

October has been a big month for us here at Dr Julian. We’re proud to announce that Dr Julian won the ACW Award, Start-Up Pitch Competition at the Medics Footprints Backers Summit. It’s a huge achievement and one that we’re very excited about. Our platform is all about helping people and to even be nominated for an award is extremely humbling.


In addition to this, Dr Julian has been shortlisted as a finalist for the Digital Start up of the Year Award at the Digital Entrepreneur Awards 2018. The competition had hundreds of applicants over 20 award categories. We’re thrilled to have been shortlisted and we look forward to the upcoming event. Judging this year is President of techUK and chair of Digital Leaders, Jacqueline de Rojas. Commenting on the DEAs, de Rojas said: “It is quite simply a privilege to judge the technologies and innovators at the frontier of change.” It means so to be nominated for an award that’s associated with such high esteem. We hope to be the frontier of change mentioned by Jaqueline de Rojas, and to do what’s needed to bring about a better system of care.


17th October 2018 also marked an important day for us here at Dr Julian, with Forbes including us in their online article about use of technology in medicine. It’s an honour to be recognised by such a celebrated organisation and we appreciate their support. Mental health is important and we strive to do everything that we can to help those who need it and to change the way that mental health is viewed. We’d like to thank Forbes for helping to get our message out there as we continue to make mental health care more accessible.


If you would like to read the article for yourself, follow the link below:


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Discover Whether You Could Have A Hidden Injury

Do you ever wonder about what’s going on inside your body? While you might think you are healthy, with so many reports of dangerous diseases and people dying with virtually no warning it can make you seemingly paranoid about whether there is an issue that you’re just not aware of. Well, while it’s unlikely that you have a serious health condition, it is possible that you have a hidden injury. Left untreated this could impact your quality of life. Or, it could even put your life at risk. So, what are the signs that something is wrong in your body?


Trusting Your Senses

One of the most common signs of an injury that has been undiscovered is an issue with the senses. For instance, if you have a problem hearing, it’s likely that you might be experiencing hearing loss or an issue related to a physical symptom such as wax blocking the ear-canal. But did you know, that an issue with your hearing can also be neurological? It’s true, a problem hearing can be the first warning sign of a neurological condition that may need immediate treatment.

It’s not just your hearing either. If you notice any changes to any of your senses whether it be touch, sight, smell, taste or hearing, you should definitely book an appointment with a doctor. It’s quite possible that there’s more to it than you first think.


Not As Lazy As You Think

Or perhaps as of late, you have found yourself struggling to stay awake. This could once again be a neurological issue and may even be the sign of a traumatic brain injury. This can develop after trauma that has impacted the brain, and you might not even realize it. Perhaps you fell and hit your head. While you felt fine, the injury may have left significant damage. Find out more about this type of injury if you have noticed changes to your levels of energy, particularly if you have recently been involved in an accident. You might need to see a doctor.

A Question Of Pain

You might find that you are, occasionally, experiencing a slight pain somewhere in your body. A natural reaction would be to shake this off or ignore it as another quirk of your body. However, it is important to pay particular attention to the area of that pain. Think about whether you have ever experienced any trauma or had an injury in that area. This could have been a while ago, and it can be years before an injury starts to show painful symptoms. If you do think this might be caused by an old injury, contact a doctor. They should be able to examine your body and figure out what’s going wrong.

A common example of this would be a pain in your lower back that develops after years of lifting heavy items the wrong way.

These are just some of the common signs that you do have an undiscovered injury that may need treatment. If in doubt and something seems strange to do get checked out. It’s often better to be safer than sorry.


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Is Your Contraception Affecting Your Mental Health?

Is Your Contraception Affecting Your Mental Health?

Contraception is of course a wonderful thing – allowing women to take control over their bodies. Not only can it prevent unwanted pregnancies, but it can also help women to improve their acne and their period symptoms.
Hormonal contraception in the UK has evolved from being only accessible for married women, to now being widely available to people of all ages and relationship statuses.
Choices have also now expanded beyond the pill, with the implant, the coil, and many more options which are all easily available on the NHS. This is of course how it should be – everyone deserves the right to contraception, and the fact that there are different options to suit different people is absolutely great.

However, I think much more attention needs to be drawn to the psychological effects of many of these contraceptive methods.
Control over your body and reproductive system is a right, and so too should nuanced information about it be.
Side effects of Hormonal Contraception:
In a survey created by Rosie Hilton and Laurie Presswood, 67.8 per cent of respondents said that they felt a change in their general mood whilst taking hormonal contraception.
56.9 per cent said they felt their hormonal contraception had impacted their mental health.
Many respondents frequently referred to experiencing anxiety, depression, and mood swings, and two respondents specifically identified suicidal thoughts.
The most commonly used form of contraception for those answering the survey was the combined pill, with 196 out of 396 respondents having only experienced this form of contraception. Of this group, 65 per cent said that they felt the pill had affected their general mood, and 51 per cent felt it had affected their mental health.
These statistics are alarming when compared to the statistics popularly published, or expressed to people taking the pill:
In the list of potential side effects that come with Rigevidon, a commonly used brand of the combined pill, “mood swings including depression” is listed as a ‘common side effect’ that “may affect up to 1 in 10 people”.
This listed statistic seems incorrect, and rather far off from the truth.
Astonishingly, 56.5 per cent of people who said they felt their hormonal contraception affected their mental health, said that they had continued to take it despite these concerns.
It seems that women often dismiss their side effects due to the importance of avoiding unwanted pregnancies.
This is clearly not right and a change needs to happen.
Of course, contraception is important and vital, but there are other options out there and women should be encouraged to try these options.
Women shouldn’t just accept their low moods, and mental health issues, as a sacrifice for birth control.
What to do if you think your contraception is affecting your mental health:
Try coming off your contraception for a little while (of course still use protection – i.e condoms), and you may see a drastic change in your moods.
If this is the case, try other methods of contraception, especially non- hormonal ones:
Non-Hormonal Contraception Options:
IUDBarrier methods such as the traditional condom or the female condom.

Cycle/temperature measures (i.e
Try different methods and see what works best for you. You could make your future-self much, much happier.
Your mental health and happiness should come first!
If you are experiencing mental health issues, whether due to contraception or not, the best idea is to seek help.
Talking to someone is the best cure.
Talk to us at Dr Julian; we have just updated our online system with which you can access professional online therapy in the comfort of your own home.
Visit our web app:
Or visit our website for more information and more blogs like this one:

Source: Dr Julian Existing Website feed

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Is Stress Affecting Your Relationship? Here’s How You Know

Is Stress Affecting Your Relationship? Here’s How You Know

Feeling stressed can really affect your relationship and as time goes on, it may go on to have a huge effect on your personal life. Don’t worry though, because even though your anxiety may be high, that doesn’t mean that you have to say goodbye to your love life. Once you are able to spot the signs of stress, you can easily take the right steps to prevent it from harming your relationship.
You’re Irritable
If you see everything that your partner does as being irritating then stress may be a factor here. The longer you are under stress, the more argumentative you will be and you may even lash out at your partner as well. This is a clear sign that you are under a lot of stress so the first thing that you need to do is find out what is causing this. For example, if your stress is coming from work then you need to try and limit this, or find an outlet so you can start to deal with that stress.

Your Communication Skills Go Down the Drain
When you are feeling stressed on a huge level then you may lose the ability to practice a good level of communication. For example, instead of blaming your partner for not doing the washing up, try and find out why they haven’t done it, talk to them about who is going to do it and why it needs to be done. This will help you to really find out how your partner feels and it will also boost your own level of communication as well.
Your Relationship is a Flop
If you are feeling as though your entire relationship is a flop then you may be facing a lot of

problems as a result. You can find an interesting article here if you want to learn more about that. When you are stressed, you may even start to see your relationship in a negative light and you may even think that the person who you are with right now is not good for you. This can cause you to feel really negative about the whole situation and you may even start to think about seeing other people. The important thing to remember here is that stress is the reason why you are feeling this way, and once you are able to deal with this stress, your true feelings will come to light. At this point, you will then be able to decide if that is really the way you feel.
So as you can see, stress can have a huge impact on your relationship and you really would be shocked at how easy it is for you to rectify the situation. Communication is a huge thing here, and if you are not able to communicate with your partner about the way that you feel then the whole thing will become much harder for you to deal with. You may want to consider couple’s therapy if things don’t get better, but ultimately, removing the source of the stress is the best way forward.

Source: Dr Julian Existing Website feed

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