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Navigating Anxiety in Relationships: Embracing Growth and Connection

When Anxiety Makes You Overthink Everything in Your Relationship

For some, anxiety stems from past experiences. If you’ve been hurt before, your mind may be on high alert, looking for signs that it could happen again. For others, anxious thoughts may be tied to self-worth—wondering if you’re lovable, if you’re too much, or if your needs are valid.

It’s important to remind yourself that anxiety doesn’t mean something is wrong with you or your relationship. But if it’s causing distress or making it hard to feel secure, there are ways to ease the constant overthinking.

Breaking the Cycle of Overthinking in Relationships

Notice the Thought Spiral

Anxiety often starts with one small worry and quickly snowballs. A short reply from your partner might trigger thoughts like, Are they annoyed with me? Did I do something wrong? What if they’re losing interest? Before you know it, you’re imagining a worst-case scenario that isn’t based on reality.

Recognising when this happens is the first step. Instead of following the spiral, pause and ask yourself: What do I actually know to be true right now? Separating facts from anxious assumptions can help ground you in the present.

Stop Seeking Reassurance on Repeat

It’s natural to want reassurance when you feel uncertain, but if you find yourself constantly asking for it—needing to hear Are we okay? multiple times a day—it may be a sign that anxiety is in control. The comfort you get from reassurance is usually short-lived, and before long, the doubts creep back in.

Try to soothe yourself instead. Remind yourself of the stability in your relationship, reflect on moments of connection, and practise self-validation rather than needing constant external confirmation.

Calm Your Nervous System First

Overthinking is a symptom of anxiety, not the cause. If your body is in a heightened state—tight chest, racing heart, uneasy stomach—your thoughts will follow suit. Before you try to untangle a worry, focus on calming your nervous system. My blog on grounding techniques provides more ways to calm your nervous system.

Some techniques I recommend include:

  • Square Breathing: Breathe in for four seconds, hold your breath for another four, then exhale gently for four seconds before pausing again for four. Repeating this pattern a few times can help steady your breathing and signal to your nervous system that it’s safe to relax.
  • 5-4-3-2-1 Grounding Technique: When anxiety pulls you into overthinking, try this to which will help bring you back to the present.ake a moment to notice your surroundings. Find five things you can see, four things you can touch, three sounds you can hear, two scents in the air, and one taste in your mouth. It’s a great way to break the cycle of anxious thoughts and reconnect with your surroundings.
  • Progressive Muscle Relaxation: Tense your muscles, starting in your feet, and then relax, moving through muscle groups up to your head to release physical tension.
Close-up of a couple holding hands outdoors, symbolising support and connection in relationships affected by anxiety.

Challenge the Anxious Narrative

Anxiety has a habit of convincing you that your worst fears are facts. But just because you think something, doesn’t mean it’s true. If you catch yourself assuming the worst—They’re being quiet, so they must be upset with me—challenge it.  My blog on overthinking provides more information on how to overcome it.

Ask yourself: Is there another explanation? Maybe they’ve had a long day. Maybe they’re preoccupied with their own thoughts. Not everything is about you, and that’s a good thing.

Build Your Own Sense of Security

If you rely on your partner to manage your anxiety, it can create pressure on the relationship. True security comes from within, not from another person constantly proving their love.

Spend time strengthening your own sense of self. Invest in friendships, hobbies, and routines that make you feel good. The more fulfilled and grounded you feel within yourself, the less you’ll rely on external validation to feel okay.

When to Seek Support

If relationship anxiety is affecting your well-being or making it hard to enjoy your connection, professional support can help.

Therapy can offer tools to break the cycle of anxious thoughts and build a healthier mindset, so you feel more secure in yourself and your relationships.  If you check my home page, you can read about different approaches to therapy that help overcome anxiety.

You don’t have to figure this out alone. If anxiety is affecting your relationship and you’d like support, I’m here to help.

How to STOP Overthinking: Tips, Techniques and Strategies

How to STOP Overthinking: Tips, Techniques and Strategies

As a counsellor and coach, I often hear clients asking me how to stop overthinking. Clients describe overthinking as a constant barrage of negative thoughts racing through their minds, the sound of continuous chatter, or playing out past and future scenarios, all with different endings. This blog will provide tips, techniques, and strategies to help you stop overthinking in its tracks, providing you with the calmness your body and mind need.

Constant intrusive thoughts can make people anxious and stressed, impacting how they feel during the day. They can also cause sleepless nights, which can take its toll on a person’s mental health. Overthinking can feel like a relentless cycle of destructive thought patterns and catastrophic predictions that refuse to switch off or quiet down. If you experience this level of overthinking, you know how exhausting it can be.

I often liken overthinking to going on an emotional roller-coaster; you repeatedly experience the emotions attached to events that your mind creates. You have been on this emotional journey but haven’t been anywhere apart from trapped in an endless cycle of anxious thoughts.

Let’s examine the triggers, mental and physical symptoms, and tips and strategies for conquering negative thinking patterns.

What Triggers Overthinking?

Understanding what triggers overthinking can be revealing. This insight can help you achieve a more calming and peaceful mind and lead you to personal growth.

Notice how overthinking tends to start for you. It is triggered by;

  • An event or situation that you find stressful
  • A sudden recollection of past events that has made you feel embarrassed or not good enough?  An assumption based on how you perceive the actions of others
  • The fear of confrontation or upsetting another person

For example, it could be a sideways glance from a friend, the tone of a work email, or an unanswered WhatsApp message. Thoughts can quickly escalate and result in running different conversations through your mind, with different endings; usually, these thoughts have worst-case scenario outcomes.

When you notice the triggers, the next time you end up overthinking, you can remind yourself that it is just a thought, not a fact. You can then decide what you would like to do with the idea. Is there some problem-solving to do? How does the thought make you feel? Can you describe the feeling and name it? Cognitive behavioural therapy (CBT) is a therapy that can help with reframing thoughts. The premise of CBT is that thoughts, feelings, and behaviours are all interlinked.

The Downside of Overthinking

Overthinking, catastrophising, and trapping yourself in negative thought patterns prevent you from living in the present moment. Getting into the vicious cycle of overthinking can impact your daily life. Research demonstrates overthinking can be responsible for issues which include:

  • Mental Health Conditions
  • Isolation
  • Sleep Issues
  • Procrastination
  • Low confidence and low self-esteem
  • Headaches, muscle tension and digestive problems

This physical and mental toll is a stark reminder of the need to address overthinking. However, the million-dollar question is, what is the best way to free yourself from overthinking?

Breaking Free from Overthinking

Breaking free from overthinking isn’t just about pushing away your thoughts. It’s about taking control, changing your relationship with these persistent thoughts, and finding alternative ways to manage them.

An excellent place to start is to recognise how overthinking affects you. Notice the mental and physical symptoms and reflect on how they impact other areas of your life, such as interacting with others, progressing in the workplace, or procrastinating. Then, flip this on its side: If you didn’t overthink, what would life look like then? This part is essential as it serves as the driver for you to beat overthinking.

Reflecting on your thoughts may seem counterproductive, as it involves more thinking! However, stay with me. Overthinking can sometimes be helpful, but you must find better ways to manage your overthinking habits, which we will discuss later in this blog.

Reviewing the past and planning the future can be helpful. However, it is essential to enjoy the here and now rather than getting caught up in a spiral of “what ifs”, “could haves “, and “should haves.”

Overthinking and The Red Car Theory?

The Red Car Theory suggests that when you focus on something, you start noticing it everywhere. For example, if you think about a red car, suddenly, it seems like they’re all over the road. In reality, the number of red cars hasn’t increased—your brain is just more tuned in to them because they’re at the forefront of your mind. Everything else fades into the background as your attention locks onto what you’re looking for.

This theory highlights how selective attention shapes our perception. When you overthink, your mind fixates on certain thoughts, making them feel overwhelming and ever-present. Recognising this can bring relief, helping you step back and see the bigger picture.

Case Study: How the Red Car Theory Fits with Overthinking

Emma’s colleague Tom comes into work one day and is unusually quiet. Emma notices Tom doesn’t smile when he sits down and doesn’t speak for most of the morning.

Emma started thinking about what she could have done or said to upset him. Was it the last email she sent? Did it sound curt rather than friendly? Emma revisited past situations in her mind, such as the time she forgot to hand over an important document and the time she missed a necessary appointment.

Emma concludes that she has made Tom angry, which must be related to her incompetence. She remembers other times when Tom was quiet and believes he doesn’t like working with her.

With these thoughts going through her mind, Emma struggles to focus on her work. She becomes aware of other colleagues around her interacting with each other, making her feel more alone and unpopular. These thoughts confirm to Emma that Tom doesn’t like her, that she is unpopular in the office, and that she HAS evidence of this.

What is Confirmation Bias?

However, the reality of this situation is likely to be quite different. There could be several reasons why Tom was quiet; he may have had bad news before coming into the office, missed the earlier train he intended to catch, or had a difficult night’s sleep. Similarly, Emma’s colleagues often chat and interact with each other; this isn’t unusual as they sit next to each other and must interact within their roles.

This example demonstrates confirmation bias, which occurs when you seek information to support your thoughts and disregard any other information that does not fit the story you are telling yourself. Confirmation bias can impact decision-making and your perception of situations and events.

Practical Steps to Overcome Overthinking

Overcoming the relentless noise of overthinking involves a multifaceted approach. As a Pluralistic Counsellor, there is no one-size-fits-all approach; it’s more about trying different techniques until you discover what works best for you.

Below is a range of self-care techniques known to help with overthinking. Trying different techniques can take time, but investing time in yourself is the first positive step.

  • Breathing Exercises:

    Deep breathing exercises are a great way to stop overthinking. You can try many different breathing exercises, including the Square Breathing Technique, which will help slow down your heart rate, make you feel more relaxed, and give you mental clarity.

  • Keeping a Gratitude Journal:

    Every day, spend a few minutes writing down what you are grateful for, or if you do it in the evening, write about what you have been thankful for during the day. It can be something that would typically go unnoticed, such as the beauty of nature around you, the brief interaction you had on your morning commute, or ticking jobs off your ‘to-do’ list. If you would like more information on the benefits of journalling, you might like my blog.

  • Body Scan Meditation:

    Get comfortable and focus your attention on different parts of your body. Begin with your toes and move upwards, noticing any areas of tension or discomfort. This exercise brings an awareness of the present moment and highlights how overthinking can impact physical health.

  • Mindfulness Meditation Practices:

    Pick up a small object and hold it in your hand.   Set a timer for five minutes and adequately focus on this object. How does it feel? Move your hand over the different textures, take in every detail, how it smells, and look at the colours. If thoughts come into your mind, just let them go and bring yourself back to looking at the object as soon as you notice them.

  • Physical Activity:

    When you exercise, your body releases many hormones that make you feel good, such as endorphins, serotonin, and dopamine. Exercise can be anything from a brisk walk to gentle exercise, team sports, or a gym workout. Choose whatever works best for you.

  • Allocate Time to Reflect:

    It can help to observe a thought mindfully rather than pushing it away. Accept the thought without judgment; write it down or do some problem-solving. A good tip is to allocate a time limit to reflect on thoughts during the day; often, when you reflect on them at a different time, they may feel insignificant, and you can let them go.

  • RTT Hypnosis Audios:

    As a qualified RTT therapist, I have created a stop-overthinking hypnosis audio explicitly designed to help you break free from the cycle of overthinking. My recordings use guided imagery and deep relaxation techniques to access your subconscious mind, allowing you to let go of persistent, negative thoughts and replace them with calm and constructive thoughts.

These techniques will help you stay in the present and offer you peace and tranquillity while your focus is only on what you are doing. The good news is that you will feel empowered by taking control of your mind, knowing you prioritise your mental health and overall well-being.

Close-up of running trainers, illustrating how exercise can alleviate overthinking.

When Overthinking Can Be Helpful

Overthinking often carries negative connotations, and if you identify as an overthinker, you might have heard comments like:

  • ‘It’s not that complicated. What’s your gut telling you?’
  • ‘You’re spending too much time thinking about this.’
  • ‘Are you still dwelling on this? Why not make a decision?’
  • ‘I can see this situation is stressing you; you’re overthinking it.’

Overthinking frequently stems from a fear of making the wrong decision. However, there’s often no definitive right or wrong choice; we must decide based on the information available. This is where problem-solving becomes a powerful tool, helping to identify actionable steps toward the best possible outcome.

In his article, ‘In Defence of (Over) Thinking,’ SuddhaSatwa GuhaRoy (2024) discusses how overthinking can be beneficial, particularly in academic research, problem-solving, or making significant life decisions. He suggests setting aside time to engage with recurring thoughts mindfully. Allocate time to sit with these thoughts; some may not require further consideration, while others might benefit from structured problem-solving. By taking this approach, you can determine the necessary steps to address specific concerns.

To Conclude

You don’t have to live a life filled with constant worry. Overthinking doesn’t define you, and with the right strategies, you can regain clarity and confidence in your decisions. Exploring the root cause of overthinking—whether it’s self-doubt, perfectionism, or low confidence—can help you break free from the cycle. As you strengthen your decision-making skills, you’ll naturally build self-trust, boosting your self-esteem and reducing the urge to overthink.

Many of these strategies can be effective on their own or with the support of a trusted friend. But if you’d like extra guidance, professional support can help you move forward with even greater confidence. Find out more about my services here.

Further Reading:

Nickerson, R. S. (1998). Confirmation Bias: A Ubiquitous Phenomenon in Many Guises. Review of General Psychology, 2(2), 175–220. https://doi.org/10.1037/1089-2680.2.2.175

Rensink, R. A. (2000). The Dynamic Representation of Scenes. Visual Cognition, 7(1-3), 17-42. https://doi.org/10.1080/135062800394667

GuhaRoy, S. (2024). In Defence of (Over)Thinking. Think, 23(67), 21–26. https://doi.org/10.1017/S1477175623000441

Top 5 Tips for Setting Goals and Achieving Them

Top 5 Tips for Setting Goals and Achieving Them

Research shows that setting clear, structured goals significantly increases the likelihood of achieving them. Bailey (2019) explores this in Goal Setting and Action Planning for Health Behavior Change, emphasising the importance of a step-by-step approach—especially when working towards health-related goals. According to Bailey, action planning provides a clear path to success, ensuring efforts are focused and effective.

But goal setting isn’t just about achievement; it’s about taking control of your life and making meaningful progress. It’s easy to get distracted by daily demands, but setting personal goals—not just academic or career-focused ones—can be just as valuable. Achieving a goal doesn’t just move you forward; it boosts confidence, enhances self-esteem, and supports mental well-being.

No matter your age, it’s never too late (or too early) to start goal setting. Research by the National Foundation for Educational Research highlights that goal-setting frameworks, such as SMART goals, improve motivation and academic performance (Lord, Atkinson, & Mitchell, 2008). If you’re in college or university, now is the perfect time to develop this powerful habit. If you’re interested in learning more about daily planning tips, check out my blog.

1. Setting the Foundation: Writing and Defining Your Goals

Writing down your long-term goals is the first step towards turning aspirations into reality. Reflect on what is truly important to you and where you envisage yourself in the future. It could be in one month or year—whatever works for you. Gaining a clear vision of your goal is an important part of the goal-setting process.

If you only have vague goals, a good strategy is to get creative, design a vision board, and find photos and quotes that grab your attention.  Visualising a specific goal can bring it to life and give you a clear vision of where you want to be in the future. Also, getting creative is fun and has many mental health benefits.

Remember, a goal doesn’t have to be something extreme, such as running a marathon or skydiving (although it can be if that’s what you want!). Your personal goals can be anything that’s important to you, whether health or professional, or you want to focus on personal development goals.

Setting one goal can positively impact other areas of your life.  For instance, a personal development goal could be to boost your confidence and self-esteem. Increasing your confidence and self-esteem can open doors to new experiences, and you will learn to trust your decisions more. Personal development goals can be the best way to set the foundations for practical goal setting.  As you set new goals, discover how the role of reflection can support your progress in my blog.

2. Milestone Setting: Tracking Achievements

Once you have your big goal, the next step is to break it down into smaller goals and then break these smaller goals down into more manageable tasks.  A big goal can feel overwhelming if you imagine yourself standing at the bottom of a vast mountain; the top can seem so far off, and reaching the top can feel unachievable. However, climbing that mountain can feel doable when you break it down into manageable tasks.

A good idea is to set aside time to note down everything you need to do to complete a task. Putting pen to paper can give you a clearer understanding of what you must do to achieve that task and increase your chances of success.  It can often be the smaller tasks that are the most important steps, so getting these onto paper can be highly beneficial.

Keeping a to-do list can be an excellent way to keep you on track; you can then update it daily, marking off your achievements.  Your achievements are your driver to move forward, so it’s so important to celebrate them. When completing tasks, it can be helpful to identify any barriers you may come across and then do some problem-solving to decide how to overcome them. Balancing this with self-care is essential, as working towards your goals can be hard work. Reminding yourself of ‘why’ you want to reach your goal is another factor that will help drive you towards the finishing line.

man jumping through gap in cliffs signifying reaching your goals

3. Make Goal-Setting Achievable

I advocate for thinking big and not letting anything stand in your way, but it is also essential to set realistic goals. It’s about getting the balance right, as there are some things you need to consider when setting goals. For example, suppose the big goal is to climb Kilimanjaro. In that case, there is a lot to consider, such as physical fitness, mental well-being, the possibility of altitude sickness, booking vaccines, and available finances.

The next step towards positive goal setting is devising an action plan. To do this, write down the different factors you need to consider. Then, note the actionable steps it will take to complete each factor. You could work on them individually, or you might work on some simultaneously.

Pushing yourself out of your comfort zone when setting goals is positive, as ambitious goals are great for personal growth. However, you also want to avoid getting overwhelmed. So, think big, but also consider your capabilities and the available resources before setting goals, tasks, and time scales.

4. Set Timeframes: Assign Deadlines to Create a Sense of Urgency

Time scales and deadlines are essential to goal setting as they keep you on track, make you accountable, and can prevent procrastination and perfectionism.  You can gauge your progress by setting target dates for each task, including the small goals. There can be room for movement with this; it can be challenging to know how long a particular task will take, as it can depend on your current situation, such as external factors.

However, having an estimated timescale can keep you motivated as you know that each minute you work on the task brings you closer to reaching the end goal. For greater goal-setting success, you must clearly understand what you must do to achieve the big goal. You can then break this down into daily tasks.

man with arms outstretched enjoying freedom representing reaching goals

5. Seek Accountability and Be Resourceful

Keeping yourself accountable is another crucial part of goal setting. It can be easy to get off track, as other exciting things might appear while you work on a task. If this happens, note down whatever distracted you and spend time on it when you have a planned timeout. Some great online accountability trackers can help with motivation and organisation and keep you accountable.

Sharing your goal with a family member or trusted friend can help keep you accountable. However, if you prefer not to share your goal-setting journey with others, try writing about it in your journal or checking if there are local groups or an online community of people with similar goals. Professional help is also available if you would like a counsellor or coach to help you on your goal-setting journey. You can check out my services page for more information.

Checking your progress regularly is a great way to ensure you’re on the right track. It’s important to remember to celebrate your achievements, even if you feel they’re small steps. After all, small steps can lead to big changes. Having a list of tasks can feel daunting, so take time to look back at what you have achieved with pride.

SMART Goals

SMART goals are a structured approach to goal setting often used by professional coaches. It is also a technique you can implement if you are self-coaching.  The SMART Goal acronym is Specific, Measurable, Achievable, Relevant and Time-bound.  Let’s break down SMART Goals and what they mean.

  • Specific: Set the goal that you want to accomplish
  • Measurable: Plan how you are going to track your success
  • Achievable: Check your goal is realistic
  • Relevant: Ensure there are beneficial outcomes
  • Time-bound: Create a deadline and prioritise tasks

Following the SMART goal criteria will ensure you clearly understand your goals and confirm they are within reach.

note book with handwritten smart goals open on a table with glasses and sticky notes.

Empowering Yourself Through Self-Coaching

If you are self-coaching rather than working with a professional coach, a great tip is to follow the SMART goals model to keep on track. Reaching your goals can be a transformative journey that can foster growth and resilience.

When you achieve your goals, you prove to yourself that anything is possible when you fully invest in the process. Reaching your goals highlights the power we hold within ourselves.

What to Take into Consideration When Self-Coaching:

  • Understanding Motivation: Intrinsic vs. Extrinsic Motivation

What drives you to achieve your goals? Are you motivated by internal satisfaction (intrinsic motivation) or external rewards (extrinsic motivation)? Understanding what fuels your ambitions can help you tailor your approach and stay committed to long-term success.

  • Overcoming Obstacles: Handling Setbacks and Failures

Resilience is key to goal setting. Challenges, setbacks, or feelings of failure are part of the process. Having strategies in place to navigate obstacles can help you stay focused and continue moving forward, even when progress feels slow.

  • The Importance of Mindset: How a Growth Mindset Supports Goal Achievement

A growth mindset is essential for success. If you believe you can’t reach your goals, you’re far less likely to achieve them. Self-belief and self-esteem play a crucial role in progress—working on these areas can make goal-setting more effective and fulfilling.

  • The Role of Reflection: Reviewing and Revising Goals

Your goals may evolve over time, and that’s okay. Regularly reviewing and adjusting your goals ensures they remain relevant to your life and aspirations. Life changes, new interests, or shifting priorities can impact your objectives, so checking in with yourself can keep you on the right track.

  • The Power of Visualisation and Affirmations

A clear mental image of your goal can reinforce your motivation and help you stay committed. Visualisation makes your goal feel real, helping you take inspired action, while affirmations strengthen positive beliefs and self-confidence.

  • The Impact of Environment: Creating a Space for Success

Your surroundings influence your mindset and productivity. Having a dedicated space for planning or working toward your goals can improve focus. Similarly, surrounding yourself with supportive people or communities can provide encouragement and accountability.

  • Health and Wellbeing: The Foundation for Goal Achievement

There’s a strong connection between physical health, mental wellbeing, and goal success. Eating a nutritious diet, exercising regularly, and prioritising sleep can improve focus, energy levels, and resilience—making it easier to stay on track.

  • Leveraging Technology: Tools and Apps for Goal Tracking

Tracking progress keeps you motivated. Whether you prefer a journal or digital goal-tracking apps, these tools can boost accountability and help you celebrate milestones along the way.

  • Goal Setting for Different Life Stages

Goals naturally shift as you move through different life stages. What mattered in your student years may differ from your priorities as a parent or professional. Reassessing your goals ensures they align with your current circumstances and aspirations.

  • The Role of Emotional Intelligence in Goal Setting

Emotional awareness and self-regulation play a key role in goal achievement. Stress, motivation, and relationships can all impact your journey. Having tools to manage emotions effectively can help you stay resilient and focused.

Case Study: From Self-Coaching to Professional Guidance

Adam, a 35-year-old IT support specialist, contacted me for life coaching as he struggled to reach his goal through self-coaching. Adam’s goal was to find satisfaction and happiness in his daily life. Adam believed he might need to change his career to achieve this, but he was feeling some resistance and couldn’t decide if this was the correct step.

We explored Adam’s core values, long-term aspirations, and what motivated him. Adam found that creativity, adventure, and friendships were high on his list of values, but these values weren’t showing up much in his life. Subsequently, Adam recognised that his professional life was not causing him to feel dissatisfied, as he spoke positively about his role as an IT specialist. However, he recognised that work had become his sole purpose and identity.

When Adam recognised that his time outside of work was equally important as his time at work, his overall goal changed. With this updated goal in mind, Adam structured a plan and considered any potential barriers. Adam described himself as an introvert, which he felt held him back socially. We discussed Adam’s introverted traits and how he could embrace them by focusing on his strengths and introducing self-care into his life. We also worked on his limiting beliefs around being an introvert.

Counselling and Coaching Approach

We examined Adam’s needs and preferences through a counselling and coaching approach. Adam came up with ideas that aligned with his values: creativity, adventure, and friendships. Adam tried out many new ventures before finding a hobby he is now passionate about; this has increased his social circle, and he feels he has a sense of purpose inside and outside the workplace.

Adam’s situation demonstrates that the first step is to identify the goal entirely. Adam continued to successfully use his self-coaching skills to achieve his ultimate goal while engaged in coaching sessions. During a recent session with Adam, he expressed how these changes had added value to his life, and he now feels he has the happiness and sense of satisfaction that he was searching for when he began self-coaching. Adam felt self-coaching and professional coaching were the best route for him, and overall, he feels a great sense of accomplishment for the hard work he has put into getting to where he is today.

To Conclude

Applying the above tips empowers you to take charge of your goal-setting journey as your coach or mentor.   Self-coaching can be highly beneficial. However, it’s also okay to reach out to a trusted friend or for professional help if you feel you would like that extra bit of support.

References:

Bailey, T. (2019). Goal Setting and Action Planning for Health Behavior Change. Journal of Health Psychology, 24(3), 321-335.

Deci, E. L., & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior. Springer Science & Business Media.

Lord, P., Atkinson, M., & Mitchell, H. (2008). The Role of Learning Goals in Motivation and Academic Success. National Foundation for Educational Research.

Schunk, D. H., & DiBenedetto, M. K. (2020). Motivation and social-emotional learning: Theory, research, and practice. Contemporary Educational Psychology, 60, 101830.

Schedule Your Free Discovery Call

Looking for support with anxiety, phobias, or life transitions? I offer counselling, coaching, and RTT to help you move forward with confidence. Book a free 20-minute discovery call via Zoom to explore the best approach for you, wherever you are in the UK.

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