“If you’ve ever flown on a plane, you’ve heard this message: ‘In event of an emergency, put on your own oxygen mask before assisting others.’ Well, self-kindness is your own oxygen mask; if you need to look after others, you’ll do it a whole lot better if you’re also taking good care of yourself.” Russ Harris
About Therapy
Please, note that we are currently only providing REMOTE THERAPY.
We mainly offer CBT therapy, however we will discuss with you at the assessment which type of psychological approach will be the best match for you and your difficulties. It may be that we may start with CBT and then add mindfulness or ACT techniques later on in the treatment.
Cognitive Behavioural Therapy
Cognitive Behavioural Therapy is the most researched and wildly used therapy these days. It is recommended by the National Institute for Clinical Excellence (NICE) in their developed guidelines for the treatment of majority of mental health difficulties.
It is a type of talking therapy that research has identified as successful in helping people manage anxiety problems, depression, phobias and it is based on the idea that what we think and do affects the way we feel physically and emotionally.
In CBT you will work together with your therapist to identify the links and patterns between your thinking, how you feel, your behaviour and the effects on your life. Together, you will develop a shared understanding of how your difficulties came about and what keeps them going. You will then be able to identify your therapy goals, action plans and strategies to focus over the course of treatment. The aim is to learn more helpful ways of coping with your current and future problems and eventually become your own therapist.
The sessions last 50 minutes long and can be provided weekly or fortnightly.
It is a time-limited therapy ranging from 6 to 20 sessions depending on your needs.
Acceptance and Commitment Therapy:
Acceptance and Commitment Therapy ( ACT, typically pronounced as the word "act") is a type of psychotherapy that helps you become aware and adjust to your thoughts, feelings the difficulties rather than engage in constant struggle with them. Its about getting out of your mind into your life as ACT is a behavioural therapy and its about taking action – not just any action but values-guided action. What do you find meaningful in life? What do you want to stand for in life? ACT gets you think about these things and gets you in touch with what really matters to you. It is about taking action whilst being present, minful so you get to learn some mindfulness skills in order to be able to do that. So in summary ACT can help you create a rich, meaningful life whilst accepting emotional pain that life brings.
Mindfulness Based Cognitive Therapy (MBCT)
Mindfulness Based Cognitive Therapy (MBCT) is recommended by the National Institute for Clinical Excellence (NICE) in their guidelines for people who experienced two or more episodes of depression. MBCT has been designed specifically to help people who struggle with reoccurring spells of depression to help prevent the depression from coming back, MBCT was developed by Zindel Segal, Mark Williams and John Teasdale and based on Jon Kabat-Zinn’s Mindfulness-based Stress Reduction (MBSR) programme. MBCT can help you become more aware of your thought patterns, emotions, physical sensations and will teach you how to approach them nonjudgmentally, but also learn to shift into the present moment. The research conducted by Jon Kabat-Zinn and his colleagues had shown that mindfulness could be highly effective for people who suffered long-term physical health conditions that had been having a big impact on the quality of their lives.
