Blog | onlinetherapy

DR SALLY HILTON

How to let go of 'should' and find out what you really want

10 min

How to let go of 'should' and find out what you really want

For many of us, our life is dominated by never-ending lists of shoulds. These could come in the form of all those everyday tasks that we expect of ourselves, to the big shoulds - those that determine the path of our lives. These might be things like: I should own my own home by now, I should be married, I should get it right all the time. Most of it amounts to the same thing: I should be perfect. Where do shoulds come from? Shoulds are messages that we have taken in from outs

How to stop perfectionism from making you miserable

6 min

How to stop perfectionism from making you miserable

We'd all love to be perfect. Beyond criticism, universally approved of, every decision the right one. Sounds great! Whilst many of us gave up on achieving this impossible dream long ago, perfectionists are true believers, endlessly striving for the ultimate moment when everything is just right - all tasks completed, all relationships running smoothly, self-improved till there's no more improving to do. But given it's not possible to be perfect, perfectionists' only option is

One of those days? How to instantly lift your mood when you're having a bad day.

5 min

One of those days? How to instantly lift your mood when you're having a bad day.

Everyone feels low from time to time. If you are going through challenging times your feelings of despondency may be entirely valid and appropriate to the situation. Other times you may be feeling flat for no reason you can put your finger on. Either way, allowing yourself to experience your misery for a short time is not a bad thing. The problem arises when you get stuck there, or find yourself waking up in a bad mood and struggling to shake it off. Here are seven simple ste

Health anxiety - how to break the cycle

5 min

Health anxiety - how to break the cycle

Sometimes known as hypochondria, health anxiety is a condition in which we are preoccupied with our health, in the absence of any serious medical condition. Everyone worries about health at times. We are even encouraged to check ourselves for signs of disease like diabetes and cancer. However, whilst a degree of vigilance can certainly be useful, sometimes we can become preoccupied with our health to a disproportionate degree, constantly on the look-out for symptoms, googling

Seven steps to a less worried you

4 min

Seven steps to a less worried you

Worriers often tend to make it a life’s work. They were worried children and are now worried adults. They probably also have worried parents and possibly also for a long time believed in worrying as a sensible approach to life. If you’re a worrier, you might notice that you tend to believe that worrying has some protective function in your life. Perhaps it prepares you for some yet-to-befall calamity or affords a magical kind of security. Perhaps if you didn’t worry you would

When friends fall out: How to do conflict if you hate conflict

6 min

When friends fall out: How to do conflict if you hate conflict

Many of us hate conflict. Especially when it comes to conflict with friends or people we care about. We fear the impact upon the relationship. We fear the consequences of expressing ourselves. Whilst we often can let loose on family and partners safe in the knowledge they will (probably) stick around, with friends it’s a different story. The idea of presenting someone with our authentic feelings about a situation makes us feel deeply uncomfortable and we end up swallowing our

How early relationship patterns affect your romantic relationships

3 min

How early relationship patterns affect your romantic relationships

I often talk with clients about relationship patterns and how they evolve from our early experiences with caregivers. These first relationships provide templates for how to be with others. These templates get stored outside of our awareness but go on to impact our relationships as adults. Someone who had a secure attachment with a parent - meaning they felt safe enough as a child to explore with a balance between closeness and independence and with parents who were reliable f

Shy? Five steps to overcome shyness and have more social confidence.

3 min

Shy? Five steps to overcome shyness and have more social confidence.

We all feel socially anxious sometimes but these feelings affect some of us more than others. They can stop us having fun when we're out with people or even put us off going out altogether. Here are five ways to help yourself when these feelings threaten to overwhelm you. STEP ONE: COMMIT to yourself, to being your own best friend. That means you don’t say lots of nasty things to yourself. If you stop and check, you’ll notice that you are bombarding yourself with unhelpful th