Somatic & Cognitive Therapy Insights

August 11, 2025

CBT for Workplace Stress: Tools to Avoid Burnout

Workplace stress and burnout are on the rise, especially in fast-paced, demanding jobs. Constant pressure to meet deadlines, handle multiple tasks, and stay connected can leave many feeling overwhelmed and exhausted. This ongoing stress can hurt both your work performance and your overall health.

Thankfully, Cognitive Behavioral Therapy (CBT) is a proven way to help manage workplace stress. CBT teaches you how to recognize and change negative thought patterns and build healthier habits. With these practical tools, you can reduce feelings of burnout and regain control over your mental well-being.

If work stress feels overwhelming, it’s important to remember that effective strategies exist to protect your mental health and help you cope better with daily pressures.

Understanding Workplace Stress and Burnout:

Workplace pressure happens when your job feels too hard or overwhelming. Burnout is what can happen if that pressure keeps going for a long time, leaving you feeling completely worn out and disconnected from your work.

Some common signs to watch for are feeling really tired, losing interest in your job, getting easily annoyed, and feeling like you just don’t care as much anymore.

Pressure that lasts a long time can affect both your mind and body. It might make you feel anxious or down, or make it hard to focus. You might also get headaches, have trouble sleeping, or get sick more often. Spotting these signs early can help you take steps to avoid burnout and stay healthy.

How CBT Addresses Work-Related Stress:

CBT (Cognitive Behavioral Therapy) is based on the idea that our thoughts affect how we feel and act. For example, if you constantly think, “I’ll never get everything done,” you might feel anxious, shut down, or avoid tasks altogether

CBT helps you spot these unhelpful thought patterns and learn how to look at them differently. This is especially useful at work when thoughts about workload, self-doubt, or fear of failure start to take over.

But CBT doesn’t just focus on thoughts—it also encourages action. Along with shifting how you think, it helps you make small, practical changes in your behavior, like setting boundaries, breaking down tasks, or speaking up when you’re overwhelmed. By changing both how you think and how you act, CBT gives you tools to manage work-related challenges in a healthier, more balanced way.

CBT Tools to Prevent or Reduce Burnout:

a. Identifying and Challenging Stressful Thoughts

Many people in high-pressure jobs struggle with unhelpful thoughts like “I must be perfect” or “I can’t say no.” These beliefs create unnecessary pressure and lead to burnout. CBT helps you catch these patterns and challenge them using tools like thought records. By breaking the cycle, you learn to respond in a calmer, more realistic way.

b. Setting Boundaries and Saying No

CBT often uses role-play and assertiveness training to help you feel more confident setting limits. Learning to say “no” when needed helps protect your time, energy, and well-being—without guilt.

c. Prioritisation and Problem-Solving

CBT offers simple tools, like decision-making charts and step-by-step planning, to help you focus on what matters most. These tools teach you to direct energy toward what you can control, easing feelings of overwhelm.

d. Relaxation and Breathing Techniques

Techniques like progressive muscle relaxation, box breathing, and grounding help calm the nervous system. These small practices can be powerful in reducing tension during or after a long workday.

e. Behavioural Activation

Burnout often leads to pulling away from things you enjoy. CBT encourages adding small, meaningful activities back into your routine—like hobbies, social time, or movement. This helps restore energy, purpose, and connection beyond work.

Real-Life Example: Overcoming Overwhelm at Work

Emma, a marketing manager in a busy agency, often felt overwhelmed by constant deadlines and a packed schedule. She found herself thinking, “If I miss one deadline, I’ll lose my job,” or “I’ll never catch up.” These thoughts would spiral into anxiety and late-night work, leaving her exhausted and burnt out.

In CBT, Emma learned to spot these “catastrophising” thoughts—automatically jumping to the worst-case scenario. Using thought records, she began to question them: “What evidence do I have that I’ll be fired?” or “Have I met tight deadlines before?” Over time, she replaced those panicked thoughts with more balanced ones, like “I’m under pressure, but I’ve handled this before.”

She also practiced setting limits, breaking big tasks into smaller steps, and taking short breaks. With these tools, Emma felt more in control and less overwhelmed, and her work-life balance slowly improved.

When to Seek Help

Red flags that suggest it’s time to work with a therapist.

Sometimes workplace pressure becomes more than just a bad day or a busy week. Signs that it might be time to talk to a therapist include constant fatigue, trouble sleeping, feeling numb or disconnected, increased anxiety, or finding it hard to enjoy anything—even outside of work. If you’re regularly feeling overwhelmed and can’t “switch off,” support can make a real difference.

Benefits of structured CBT with a trained professional vs. self-help

While self-help tools can be helpful, working with a trained CBT therapist gives you a clear path forward and support that’s shaped around what you’re going through. A therapist can help you notice patterns you might not see yourself and guide you through practical tools, one step at a time.

Mention if online or London-based CBT sessions are available.

If you’re considering professional support, CBT sessions are available both online and in-person in London, making it easier to fit therapy into your schedule. Reaching out doesn’t mean you’ve failed—it’s a caring choice for your mental health.

Conclusion:

CBT offers practical, easy-to-use tools to help manage pressure, handle workplace challenges, and prevent burnout. It’s a structured approach that helps you understand what’s driving your stress and gives you clear steps to feel more in control.

You don’t have to accept constant overwhelm as just “part of the job.” Support is available, and change is possible.

If you’re feeling stuck or burned out, consider exploring CBT as an option. You’re welcome to get in touch or book a session to take that first step toward feeling better.

July 6, 2025

What Are the 5 Directions in the Alexander Technique? A Simple Guide for Beginners

Many people ask me that question about what the 5 directions of the Alexander Technique are. And how can they be useful in real life. Mostly, people who have never heard about the work will associate the Alexander technique with the 5 directions.

I decided that it could be interesting to write about it and give my opinion as an Alexander Technique Teacher of what are the 5 directions and how useful they can be when learning the Technique.

Why learning the 5 directions and what use can they have in our lives?

Learning the 5 directions of the Alexander Technique offers a practical way to improve posture, movement efficiency, and overall body awareness. These directions are mental cues used to gently guide the body into a more coordinated and balanced state without force or tension.

The directions aren’t physical commands but intentions—gentle, ongoing thoughts that allow the body to reorganize naturally.

And what are those directions?

In classical Alexander, the 5 directions can be comprised in a sentence. “Allow your neck to be free, so that the head can go forward and up, and the back can length and widen”. So, as mentioned above, those directions are intentions and gentle ongoing thoughts. And that is where I would like to pause and talk about my experience as an Alexander Teacher.

Misunderstandings of using the Alexander principle of “directions”?

Talking about the 5 directions of the Alexander Technique can be confusing and lead to doing rather than non-doing because the very act of focusing on or “applying” them can easily become a goal-oriented or mechanical process, which is the opposite of what the Technique promotes—conscious inhibition and easeful coordination.

Phrases like “Let the neck be free”, “to let the head go forward and up”, etc., may sound like instructions to actively do something with the body, rather than to inhibit interfering habits. This can prompt people to try and “make” the directions happen physically. I experienced that multiples time with people that came for Alexander sessions. The urge to cling into the “directions” as a command for life.

Also, the word direction can be misleading—it doesn’t mean moving in a direction, but rather thinking in a direction, inviting a quality of lengthening, widening, or releasing. Many people mistake this for something they must produce with effort.

When people try to do the directions perfectly, they often become more focused on results than on process. This undermines the awareness and inhibition that form the basis of the Technique. The 5 directions are meant to be light, mental reminders, not detailed instructions. Overanalysing or repeating them rigidly can interrupt natural coordination.

The value of “directions”.

In essence, the 5 directions are valuable when thought with clarity and ease, not when they become tasks. The Alexander Technique is about promoting during a session organic releasing interference, not adding effortful correction.

In my opinion, other Alexander Technique principles are more important than directions, such as inhibition, primary control, and awareness.

Other major Alexander Technique principles

Inhibition (the conscious choice to stop habitual, harmful patterns) creates the space where directions can even be applied effectively. Without inhibiting old habits, directions might just be ignored or misapplied.

Primary control (the dynamic relationship between head, neck, and spine) is the foundational coordination pattern in your body. If that isn’t functioning well, simply giving directions won’t bring lasting change.

Awareness and sensory feedback are crucial to know how your body actually responds. Without awareness, directions become abstract concepts rather than practical changes.

Final Thoughts.

So, directions, in my opinion, can be an important part of a session, if they are experienced in a context, but not per se. Without the fundamental principles that prepare and support your body and mind, directions alone may not work well. It’s like having instructions but no clear connection or readiness to follow them.

Sleepless woman suffering from insomnia, sleep apnea or stress. Tired and exhausted lady. Headache or migraine. Awake in the middle of the night. Frustrated person with problem. Alarm clock.

July 1, 2025

Can the Alexander Technique Help with Sleep?

Yes, the Alexander Technique can help with sleep, though it’s not a direct treatment for insomnia. It works by improving body awareness, reducing muscular tension, and calming the nervous system—factors that can contribute to better sleep. Here’s how it may help:

Reduces Physical Tension:

Many people carry unconscious tension, especially in the neck, back, and shoulders. This can make it harder to relax at night. The Alexander Technique teaches how to release this tension, which can lead to more comfort in bed.

Improves Breathing:

The technique promotes natural, unforced breathing. More efficient breathing can support relaxation and readiness for sleep.

Addresses Anxiety and Stress:

By promoting mindfulness and awareness of how we hold our bodies and react to stress, it can help reduce anxiety—one of the key causes of sleep disturbances.

Encourages Restful Posture:

The technique can help you find more comfortable sleeping positions and reduce strain from poor posture during the day, which may carry into nighttime discomfort.

Although the Alexander Technique isn’t a cure for chronic sleep issues, many people report that it helps them unwind and fall asleep more easily.

Why Poor Sleep Is Often a Body Issue Too?

From the Alexander Technique perspective, poor sleep is often a body issue because the way we habitually use our bodies—especially under stress—can interfere with our ability to rest, release tension, and transition into sleep. Here’s how this works:

Muscular Tension and Holding Patterns

The Alexander Technique emphasizes how unconscious muscular tension—particularly in the neck, shoulders, and back—can interfere with overall functioning. Many people carry this tension into bed. If your body stays in a “ready for action” state (tight jaw, raised shoulders, arched back), your nervous system may struggle to shift into rest mode.

Faulty Body Use and Breath Interference

Poor postural habits—like slumping or over-stiffening—can restrict natural breathing. Shallow or held breath patterns activate the sympathetic nervous system (fight-or-flight), not the parasympathetic system needed for restorative sleep. Alexander work helps retrain easeful posture and freer breath, supporting calm and sleep.

Hypervigilance and Lack of Kinaesthetic Awareness

Without awareness, many people stay “on alert” even in bed—clenching muscles, holding their neck rigid, or locking their joints. The Alexander Technique teaches you to notice and undo these unconscious habits, promoting a safe, quiet internal environment that supports sleep onset.

Overstimulated Nervous System

Alexander work calms the nervous system by restoring balance between intention and tension. If you’re constantly pushing, bracing, or holding yourself in place during the day, your body doesn’t know how to downregulate at night. Learning to release unnecessary effort supports deep rest.

Bedtime Posture and Sleep Ergonomics

Many people lie down with poor alignment—head too high on pillows, twisted spine, or legs rigid—unknowingly causing discomfort that disrupts sleep cycles. Alexander awareness helps you lie down with support and length so the body can truly rest without compression or strain.

How the Alexander Technique Supports Better Sleep?

When it comes to sleep, the Alexander Technique can be beneficial in several ways:

Reduces Physical Tension. Many people carry unnecessary muscular tension, especially in the neck, shoulders, and back, which can interfere with comfortable sleep. The Alexander Technique teaches inhibition (pausing before reacting) and direction (intentional alignment), allowing the body to rest more naturally and with less strain.

Improves Breathing.By encouraging better posture and releasing muscular constriction, the technique can promote deeper and more efficient breathing, particularly useful for people who hold their breath or breathe shallowly during stress or sleep.

Calms the Nervous System. The mindful awareness cultivated in lessons helps reduce anxiety and stress, often linked to insomnia or restless sleep. Practitioners learn how to respond to stimuli with less reactivity, promoting a calmer internal state.

Integrates with Daily Habits. Improving how you move, sit, and hold yourself during the day naturally affects how relaxed and ready for sleep your body feels at night.

What Is Constructive Rest?

Constructive Rest is a simple, restorative body position and mindful practice rooted in principles of the Alexander Technique, designed to promote physical release, deep relaxation, and postural realignment. It involves lying on your back with your knees bent, feet flat on the floor, and arms resting comfortably — typically for 10 to 20 minutes.

Why Is It Ideal Before Bed?

Relieves Muscular Tension. The semi-supine position allows your spine to decompress and muscles to release unnecessary holding, especially in the lower back, neck, and shoulders.

Calms the Nervous System. Focused, gentle awareness of the breath and body helps activate the parasympathetic nervous system, reducing anxiety and preparing the mind for sleep.

Improves Postural Awareness. By reconnecting with natural body alignment, it counters the effects of slouching or screen use, leading to less physical discomfort at night.

Builds a Pre-Sleep Ritual. Practicing it regularly can become a signal to the body and mind that it’s time to wind down — similar to meditation, but more accessible for some people.

Supports Natural Breathing. When the body is aligned and free of excess tension, the diaphragm moves more freely, encouraging slower, deeper breaths — ideal for transitioning to sleep.

Who Can Benefit Most from This Approach?

People with stress-related insomnia. The technique teaches how to release unnecessary muscular tension and calm the nervous system, which helps those who lie awake with racing thoughts or physical restlessness.

Chronic pain sufferers. If sleep is disrupted by back pain, neck pain, or joint discomfort, the Alexander Technique can help align the body more efficiently and reduce pain, particularly in lying or sleeping positions.

Individuals with poor posture. Those who unconsciously hold tension in their shoulders, neck, or back — even while lying down — can use the Technique to improve alignment and reduce unconscious strain that may interfere with sleep quality.

Performers or high-achieving professionals. Actors, musicians, and athletes often use the Alexander Technique to manage performance anxiety and body use. These same principles help them “switch off” at night and unwind their overactive systems.

People with sleep apnea or breathing issue. Though not a cure, the Technique encourages better breathing habits and freer use of the rib cage and diaphragm, which may indirectly support improved breathing during sleep.

Final Thoughts:

Sleep isn’t just a mental state, it’s also a physical and postural one. This technique emphasizes how habitual tension, poor posture, and unconscious patterns in the body can persist even during rest, including sleep.

Also, an important aspect of this method is that it is a holistic approach to how we use our bodies and minds in every moment, even when resting. It helps you become aware of habitual tensions and unconscious patterns, so you can gently release unnecessary effort and move or rest more efficiently and comfortably.

Have you tried practicing Alexander Technique yourself? Or are you curious about how it might help with something specific like stress, pain, or performance? Please contact me for more information.