20 min
Introducing CBT for low mood and depression 6: Self-Criticism Introducing CBT for low mood and depression
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- Education
This sixth podcast in the CBT for Low Mood series focuses on self-criticism. It looks at why we can be so critical of ourselves and when this can become a problem, and introduces three tips and tools to help you deal with unhelpful self-criticism. These tips/tools help with defusing from critical thoughts, getting to know your inner critic, and leaning towards self-compassion. The podcast includes exercises inviting you to bring to mind times when you've been critical of yourself, and to begin to cultivate a different, more compassionate perspective towards yourself.
Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor.
Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better.
There is a transcript PDF to accompany the podcast which also includes the links below – see the Download Media for the link to this.
Useful Links and Resources
Students against Depression: https://www.studentsagainstdepression.org/ - lots of self-help materials including a Safety Plan template (see the Self Help page)
Dr Kiristen Neff’s website: https://self-compassion.org/guided-self-compassion-meditations-mp3-2/ - lots of resources including guided exercises on self compassion.
University Counselling Service Self-Help Resources: https://www.ox.ac.uk/students/welfare/counselling/self-help (see the Mental Health section in particular for more useful links)
Points of Contact
Emergency Services: Call 999 or go to Accident & Emergency (A&E) if you are at immediate risk e.g. if you are having suicidal thoughts and believe you might act on them imminently. The nearest A&E in Oxford is at the John Radcliffe Hospital: Headley Way, Headington, Oxford, OX3 9DU. See weblink for Emergency Department of Psychiatry: https://www.oxfordhealth.nhs.uk/wp-content/uploads/2014/10/AM-075.15-Eme...
Your GP: Your GP is a point of contact for mental as well as physical health and can make referrals to specialist services where appropriate. See your college website if you’re not sure which surgery you’re connected to.
111: Call 111 if you need medical help quickly but there is not an immediate risk, or if you are unable to contact your GP surgery (e.g. due to its being out-of-hours). As well as physical health advice, this is a source of round the clock, non-emergency advice on accessing mental health support. (https://www.oxfordhealth.nhs.uk/news/mental-health-helpline-moving-to-nh...)
Safe Haven: A late night safe space for people experiencing mental health crisis (run in partnership with Mind). Open 6pm – 10pm Friday, Saturday, Sunday and Monday. You can self-refer on the night from 5pm by calling 01865 903037 or email: oxonsafehaven@oxfordhealth.nhs.uk
College Support
Your College Welfare Team: Every college has its own setup but this may include a Wellbeing Adviser, Welfare Officer or Dean, Chaplain, Nurse and others. Check your college website if you’re not sure who to contact.
Your College Lodge: The porters can also help you access support within college. If you need urgent support outside of normal working hours, they will be able to alert an on-call Junior Dean who can help you access appropriate support.
Helplines and Online Support
Samaritans: 116 123. Emotional support helpline, free to access, operates 24/7.
NightLine: 01865 270 270. Run
This sixth podcast in the CBT for Low Mood series focuses on self-criticism. It looks at why we can be so critical of ourselves and when this can become a problem, and introduces three tips and tools to help you deal with unhelpful self-criticism. These tips/tools help with defusing from critical thoughts, getting to know your inner critic, and leaning towards self-compassion. The podcast includes exercises inviting you to bring to mind times when you've been critical of yourself, and to begin to cultivate a different, more compassionate perspective towards yourself.
Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor.
Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better.
There is a transcript PDF to accompany the podcast which also includes the links below – see the Download Media for the link to this.
Useful Links and Resources
Students against Depression: https://www.studentsagainstdepression.org/ - lots of self-help materials including a Safety Plan template (see the Self Help page)
Dr Kiristen Neff’s website: https://self-compassion.org/guided-self-compassion-meditations-mp3-2/ - lots of resources including guided exercises on self compassion.
University Counselling Service Self-Help Resources: https://www.ox.ac.uk/students/welfare/counselling/self-help (see the Mental Health section in particular for more useful links)
Points of Contact
Emergency Services: Call 999 or go to Accident & Emergency (A&E) if you are at immediate risk e.g. if you are having suicidal thoughts and believe you might act on them imminently. The nearest A&E in Oxford is at the John Radcliffe Hospital: Headley Way, Headington, Oxford, OX3 9DU. See weblink for Emergency Department of Psychiatry: https://www.oxfordhealth.nhs.uk/wp-content/uploads/2014/10/AM-075.15-Eme...
Your GP: Your GP is a point of contact for mental as well as physical health and can make referrals to specialist services where appropriate. See your college website if you’re not sure which surgery you’re connected to.
111: Call 111 if you need medical help quickly but there is not an immediate risk, or if you are unable to contact your GP surgery (e.g. due to its being out-of-hours). As well as physical health advice, this is a source of round the clock, non-emergency advice on accessing mental health support. (https://www.oxfordhealth.nhs.uk/news/mental-health-helpline-moving-to-nh...)
Safe Haven: A late night safe space for people experiencing mental health crisis (run in partnership with Mind). Open 6pm – 10pm Friday, Saturday, Sunday and Monday. You can self-refer on the night from 5pm by calling 01865 903037 or email: oxonsafehaven@oxfordhealth.nhs.uk
College Support
Your College Welfare Team: Every college has its own setup but this may include a Wellbeing Adviser, Welfare Officer or Dean, Chaplain, Nurse and others. Check your college website if you’re not sure who to contact.
Your College Lodge: The porters can also help you access support within college. If you need urgent support outside of normal working hours, they will be able to alert an on-call Junior Dean who can help you access appropriate support.
Helplines and Online Support
Samaritans: 116 123. Emotional support helpline, free to access, operates 24/7.
NightLine: 01865 270 270. Run
20 min