Needle phobia
How to Overcome Needle Phobia: A CBT Guide
Plan gradual practice, prepare for a blood test and understand how a history of fainting changes the support you need.
Read article : How to Overcome Needle Phobia: A CBT GuideThe Calm Breathing Therapies blog
CBT ideas you can bring into everyday life.
Explore anxiety, understand common patterns and get a feel for how therapy works. These articles from Shavaiz Khan offer practical starting points you can return to in your own time.
Find a useful starting point
What would you like to explore?
Choose a practical exercise, understand a pattern, or find out what starting therapy can involve.
16 articles
Making sense of AI therapy
AI therapy: can a chatbot replace a CBT therapist?
What AI support can offer, where its limits matter, and how online CBT with a therapist is different.
Read article : AI therapy: can a chatbot replace a CBT therapist?
Choosing your therapy
Virtual CBT vs local CBT: which could work for you?
Comparing online therapy with in-person appointments, and what you can expect from Calm Breathing Therapies.
Read article : Virtual CBT vs local CBT: which could work for you?
Ways to access CBT
Can you have CBT by text or SMS?
How a written CBT appointment works, what to consider and who might prefer therapy by message.
Read article : Can you have CBT by text or SMS?
Understanding OCD
OCD beyond checking: intrusive thoughts and mental compulsions
If most of the struggle happens in your head, it can be hard to explain. Here is how to recognise the pattern and understand what support can involve.
Includes my videoRead article : OCD beyond checking: intrusive thoughts and mental compulsions
Health anxiety
Health anxiety and body checking: why reassurance doesn’t last
A symptom search or a quick check may settle the worry for a moment. Learn why the doubt returns, and how to work on the cycle while taking proper care of your health.
Includes my videoRead article : Health anxiety and body checking: why reassurance doesn’t last
Breathing practice
Physiological sigh: a breathing exercise for stressful moments
Two breaths in, one longer breath out. A gentle guide to trying the physiological sigh, with my follow-along video.
Includes my videoRead article : Physiological sigh: a breathing exercise for stressful moments
CBT in practice
The STOPP technique: pause before you react
A practical five-step skill for moments when emotions take over, with my video and an everyday example.
Includes my videoRead article : The STOPP technique: pause before you react
Grounding
5-4-3-2-1 grounding: a gentle return to the present
A simple sensory exercise for reconnecting with what is around you when your mind feels pulled into worry or distress.
Includes my grounding carouselRead article : 5-4-3-2-1 grounding: a gentle return to the present
CBT in practice
Putting thoughts on trial: a balanced way to question anxious thinking
A practical CBT exercise for examining a difficult thought with curiosity, evidence and compassion—not forced positivity.
Includes a short video from ShavRead article : Putting thoughts on trial: a balanced way to question anxious thinking
Breathing practice
Box breathing: a simple four-part breathing practice
A structured breathing practice with four equal parts, plus ways to adapt it if counting or holding your breath feels uncomfortable.
Includes a short video from ShavRead article : Box breathing: a simple four-part breathing practice
Online CBT · UK-wide
How does online CBT work in the UK?
What to expect from the first conversation, remote sessions and practical work between appointments.
A guide from ShavRead article : How does online CBT work in the UK?
Starting therapy
Your first CBT session: a conversation, not a test
What a first CBT appointment can involve, and simple ways to prepare without needing all the answers.
A guide from ShavRead article : Your first CBT session: a conversation, not a test
Anxiety & worry
When worry takes over: finding one useful next step
A gentle way to distinguish a practical problem from a “what if” worry and make room for the rest of your day.
Includes my types of worry videoRead article : When worry takes over: finding one useful next step
Panic disorder
Panic disorder: understanding the fear of another attack
How the fear of panic can begin to shape daily life, and how CBT can help you respond differently.
Includes a short video from ShavRead article : Panic disorder: understanding the fear of another attack
Specific phobias
Specific phobias: making room for life beyond the fear
Understanding a fear linked to a particular object or situation, and how gradual CBT work can help.
Includes my fear ladder videoRead article : Specific phobias: making room for life beyond the fearNo articles match that search. Try “anxiety”, “breathing” or “starting therapy”, or clear the filters.
These articles offer general information and do not replace individual assessment or treatment.
Watch & reflect
A familiar idea, in a few minutes.
My short videos sit alongside the relevant guides, so you can watch, read and take what feels useful.
56 seconds · A video from ShavOCD: trying to feel 100% certain?1 minute 10 seconds · A video from ShavOCD isn’t always what you think49 seconds · A video from ShavHealth anxiety: checking again?1 minute 12 seconds · A video from ShavPractical worry or a “what if”?57 seconds · A video from ShavTry the physiological sigh with me50 seconds · A video from ShavBefore you react, try STOPP44 seconds · A video from ShavSocial anxiety: bring attention back to the conversation48 seconds · A video from ShavFacing a phobia: build your own fear ladder55 seconds · Follow along with ShavTry box breathing: two guided rounds31 seconds · A video from ShavUnderstanding panic and body checking29 seconds · A video from Shav“Has the anxiety gone yet?”29 seconds · A video from ShavWhen reassurance only helps for a moment52 seconds · A video from ShavWhy avoidance can keep fear going50 seconds · A video from ShavThe things we do to feel safer32 seconds · A video from ShavA bad moment does not have to decide the whole day54 seconds · A video from ShavWhen the fear of another panic attack takes over39 seconds · A video from ShavSocial anxiety: pauses in conversation37 seconds · A video from ShavHealth anxiety and symptom searching35 seconds · A video from ShavRumination: getting out of a thinking loop37 seconds · A video from ShavSleep worry and clock-watching54 seconds · A video from ShavPanic attacks and frightening predictions48 seconds · A video from ShavApplied tension for needle and blood phobia
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