Psychological Therapies

If you are unsure if therapy is the right thing for you at the moment, but want to make sense of what is going on for you, then a psychological consultation package may be a useful option.

Sometimes we know that we are stuck, blocked or struggling, but don't know where to start in understanding  the problem, and can just feel confused. Embarking on therapy can feel like a big commitment in this situation, and not always what we are ready for. During a psychological consultation we will work together to understand what your current struggles are, providing insight and clarity to what can feel confusing and overwhelming. This may be sufficient to help you take your next step in feeling better or in taking you closer to your goals. A summary of the psychological understanding we have developed, often referred to as a 'formulation',  will be provided in writing as part of the consultation package, for your reference.

 Psychological consultations are 2-4 sessions. 

Cognitive Behavioural Therapy (CBT) is the most widely researched psychological therapy within modern psychology and health. It is recommended as a first line therapy by the National Institute for Health & Care Excellence (NICE) for the treatment of most anxiety disorders and for depression and it has been shown to be highly effective.

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Within CBT we understand our psychology as being based on an interplay between what we think, what we do, and how we feel (emotionally and physically). Generally we will develop patterns of thinking and acting that allow us to cope or survive best in the situations we grow up in. As we grow up these patterns will determine how we respond to new situations, and can either be helpful or unhelpful, depending on the situation or pattern.

Within CBT we approach difficulties first by understanding how our thoughts, behaviours and feelings have developed in the way they have and evaluate how these patterns are either helping or getting in the way of our wellbeing/goals. Once we understand this, we can develop new ways of responding to our circumstances that are more helpful to us in achieving our goals.

CBT can be brief or longer term, depending on the difficulty. It is typically effective in 6-16 sessions  for mild-moderate anxiety-based problems.   

Find out more about CBT at BABCP.

Cognitive Analytic Therapy (CAT) is a psychotherapy developed in the UK in the early 1980's. Since then it has been increasingly offered within the NHS for people whose difficulties are more relational  (i.e. difficulties in forming or maintaining fulfilling, healthy relationships/friendships with others) or whose problems have been more longstanding, and/or have not responded to CBT or counselling.

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CAT understands our psychology as being developed from our experiences of our early relationships with our parents/caregivers. Based on a combination of our own physiology, how our emotions and actions were responded to by others, and how others looked after us as children, we develop our understandings of how the world, other people, and ourselves work. We develop ways of relating to ourselves, the world, and other people, based on these early relationships. These ways of relating are always functional at the time they were developed, but can become problematic when our situations, lives and relationships change over time.

Using a CAT approach we first spend time understanding how our early experiences helped to shape our ways of understanding and relating to ourselves and others as adults. This is a powerful first step, creating understanding and kindness where we often may feel confused and critical of ourselves. We can then begin to identify when these patterns are triggered within ourselves, bringing this new understanding to help us respond more kindly to ourselves, and introduce new ways of relating to ourselves and others.

CAT can be brief or longer term depending on the nature of the difficulties. It is typically 8-24 sessions, though 16 sessions is generally the average.     

Find out more about CAT at ACAT.

Mindfulness is increasingly being used within psychological therapies (e.g. Acceptance & Commitment Therapy, Compassion-based CBT), and has been a feature of some therapies for many years (e.g. Mindfulness based Cognitive Therapy, Dialectical Behaviour Therapy). It can be taught within a group therapy context, or incorporated into individual therapy.

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Mindfulness is the practice of an ancient form of meditation, the effects of which have been widely studied within the field of neuroscience. These studies have provided evidence for the positive changes in the brain that can be identified following meditation training, resulting in increased wellbeing and improved coping with difficulties and stress.

Rather than reacting to things automatically, mindfulness allows us to develop the ability to step back from situations/thoughts/emotions and respond more wisely and kindly to our experience in a way that is in line with our wellbeing and life goals. This practice brings a sense of control and mastery over situations that can otherwise feel overwhelming or unmanageable.

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I offer Mindfulness based Cognitive Therapy (MBCT) as a group programme lasting 8 sessions (dates are currently unavailable). 

Mindfulness can also be incorporated into individual CBT or CAT therapy sessions where this is indicated. 

• Depression

• Stress/work stress

• Panic

• Obsessive-compulsive disorder

• Post-traumatic stress disorder

• Generalised anxiety disorder

• Body Dymorphic disorder

• Health Anxiety

• Phobias or agoraphobia

• Relationship difficulties

• Low self esteem

• Difficulties related to experiences of childhood abuse

• Difficulties managing anger, shame or other overwhelming feelings