EPISODE · Jul 4, 2025 · 49 MIN
Ask The Expert (Professor Dawn Carnes): Cognitive Behavioural Therapy (Episode 170)
from Canicross Conversations · host Michelle Mortimer and Louise Humphrey
In this episode, Michelle Mortimer and Louise Humphrey welcome Professor Dawn Carnes, an expert in musculoskeletal health and chronic pain psychology. Dawn introduces a cognitive-behavioural approach to help runners and canicrossers break through mental barriers. She explains how thoughts, emotions and behaviours are interconnected and offers practical strategies: insight into automatic negative thinking, goal‑setting with SMART objectives, problem‑solving, self‑visualisation, and self‑compassion. Through a live demonstration, Michelle and Louise explore addressing motivations, reframing “chore” workouts (e.g. running intervals) into enjoyable alternatives (like netball), and challenging negative automatic thoughts mid-run. The episode concludes with encouragement to tackle fears one small step at a time, reinforcing that change is achievable by breaking tasks into manageable chunks. Topics Cognitive‑behavioural triad: thoughts, feelings, behaviours Behavioural activation: how exercise lifts mood with dopamine/cortisol Finding enjoyable alternatives to boring workouts Problem‑solving demo: overcoming injury with strength training SMART goals explained Challenging negative self-talk & predictions Avoiding perfectionism & embracing fluctuations "Compare and despair”: the impact of social media Five-step action plan for sustainable change
What this episode covers
In this episode, Michelle Mortimer and Louise Humphrey welcome Professor Dawn Carnes, an expert in musculoskeletal health and chronic pain psychology. Dawn introduces a cognitive-behavioural approach to help runners and canicrossers break through mental barriers. She explains how thoughts, emotions and behaviours are interconnected and offers practical strategies: insight into automatic negative thinking, goal‑setting with SMART objectives, problem‑solving, self‑visualisation, and self‑compassion. Through a live demonstration, Michelle and Louise explore addressing motivations, reframing “chore” workouts (e.g. running intervals) into enjoyable alternatives (like netball), and challenging negative automatic thoughts mid-run. The episode concludes with encouragement to tackle fears one small step at a time, reinforcing that change is achievable by breaking tasks into manageable chunks. Topics Cognitive‑behavioural triad: thoughts, feelings, behaviours Behavioural activation: how exercise lifts mood with dopamine/cortisol Finding enjoyable alternatives to boring workouts Problem‑solving demo: overcoming injury with strength training SMART goals explained Challenging negative self-talk & predictions Avoiding perfectionism & embracing fluctuations "Compare and despair”: the impact of social media Five-step action plan for sustainable change
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Ask The Expert (Professor Dawn Carnes): Cognitive Behavioural Therapy (Episode 170)
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