The way I work

CBT has been mandatory during my studies, and I am a supporting member of BABCP, although I am not a registered therapist with them. I like this approach because of its educational perspective: it teaches us that there is a mutual relationship among emotions, sensations, thoughts, and behaviour, and that the client can use these techniques after therapy has finished. I encourage my clients to keep a diary, not only because our memories can be unreliable and distorted, but also because it serves as a helpful reminder of the thinking distortions they experience. Writing allows them to identify and challenge their thoughts, explore new coping skills, and reflect on their progress.

Beck-CBT (classical CBT)

CBT is always collaborative: we set the agenda together, we define your `homework` together (sorry if this word brings negative memories from school…), and we discuss coping skills, problem-solving, etc. I won`t tell you what you need to do. You are the expert of your life; you know yourself best. If you do not cooperate, we won`t be successful. I do not have the philosopher`s stone, you do not either, but I know stress, psychology, mind, etc., and you have information about yourself.

I provide some information here about the different CBT approaches, but if you need more, feel free to research online, using as many keywords as you can. I'd suggest using secure, checked websites, although anyone can make a mistake. Some websites (in the name, there is an “ac.”) or national libraries may offer professional information.

Behavioural Therapy / Behavioural Activation

Behavioural therapy is a component of Cognitive Behavioural Therapy (CBT) that emphasises changing or eliminating specific behaviours. It is particularly useful for children, as they often have less insight into their thoughts and are more driven by their actions. This approach can also benefit individuals who are not yet ready for CBT but need assistance, especially in dealing with addictive behaviours such as smoking or alcohol use. Additionally, it is commonly applied as Behavioural Activation for individuals experiencing mild depression.

Rational Emotive Behaviour Therapy (REBT)

This method identifies, analyses, challenges thoughts and emotions, and seeks new coping skills.

Exposure Therapy (EP)

Exposure therapy is a treatment used for OCD and phobias, and it is always approached gradually. For example, if you are terrified of speaking in public but need to do so, we would start by having you imagine the situation. Gradually, we would help you progress to a point where you can actually speak in front of people. Similarly, if you have a fear of dogs but want to jog in a nearby park, we would begin by looking at images of dogs. Next, we would imagine interactions with them, visualise yourself running in the park, and finally take you to the park to experience it in person.

First and Second Wave Cognitive Behavioural Therapies (CBT)

Acceptance and Commitment Therapy (ACT)

This subcategory of Cognitive Behavioural Therapy (CBT) focuses not only on identifying the relationship between emotions, thoughts, and behaviours but also on accepting these feelings—even when they are extremely uncomfortable—as part of who I am.

Let`s take an example. Although I dislike speaking in public and often experience hot flashes and sweating during these moments, I recognise that these reactions are still part of me. By concentrating more on what I want to convey rather than on my symptoms, I can gradually build my confidence and, as a bonus, experience fewer symptoms over time. By understanding what happens in my body and why it occurs, I can accept these feelings and direct my attention to the more important aspects of my surroundings.

Mindfulness Based Cognitive Behavioural Therapy (MBCT)

Mindfulness is my favourite approach, as I believe it complements Cognitive Behavioural Therapy (CBT) perfectly. Challenging and reframing thoughts are not always sufficient for clients, especially for those who struggle to recognise bodily sensations. As you may recall, CBT focuses on the relationship between emotions, sensations, and thoughts. Mindfulness helps individuals become more aware of their physical sensations, and through mindfulness techniques, we can even learn to manage them.

For instance, when I tend to feel anxious, such as during public speaking, I can control my breathing. By doing so, I can calm myself and enhance my focus, allowing me to deliver my speech effectively.

Trauma-focused Cognitive Behavioural Therapy

TF-CBT is not only about discussing past events; it's also about understanding how those events affect your current life. If you don't connect your past traumas to your present difficulties, it will be hard to move on. I acknowledge that this process can be particularly challenging, exhausting, and draining. It’s common to experience physical symptoms or fatigue after a session, as if you’ve been in a physical fight (see 'Side Effects' and 'Preparation for Trauma-Focused Work'). Many clients talk extensively about what happened, but they may not be ready to confront their distressing thoughts or emotions, such as feelings of anger toward a family member.

Third wave CBT

Eye Movement Desensitisation and Reprocessing (EMDR)

EMDR (Eye Movement Desensitisation and Reprocessing) was originally developed for trauma therapy, but it now includes new techniques that address present or future concerns, non-responsive depression and anxiety disorders. Unlike Cognitive Behavioural Therapy (CBT), EMDR places more emphasis on the mental images we have of an event, although verbal communication can continue during the process.

I utilise various bilateral techniques, such as Butterfly Tapping, tapping, and finger-following. Additionally, we may decide to use an app (you don’t need to download it) during the session.

Assessments

You may need a diagnosis to get further help with your problem(s).

Road traffic accident and other injuries

If you had a minor injury after a traffic accident or a work-related incident, you may still suffer from psychological problems, like intrusive pictures, thoughts, noises, smells, etc. Or, you don't feel yourself while driving again. You may work again, but some remaining pain is lingering from time to time. You had a work-related incident and had to move jobs because you are no longer able to attend the same place.

If so, please contact your solicitor, who can send a referral on your behalf.

Attention Deficit Hyperactivity Disorder (ADHD) and Autism Spectrum Assessment (ASD) (16+)

A multidisciplinary team usually makes these diagnoses, as symptoms often overlap or are masked by other conditions.

If you suspect you have ADHD, I will ask you about the time you spent in school. I need to know whether you had any learning difficulties (dyslexia, dysgraphia/dyspraxia, dyscalculia) at that time. It is helpful if you still have (or your mom has) your school reports. I can screen you for learning difficulties, but the report won't include specific diagnoses or advice for learning difficulties; it will only include diagnosis and advice for ADHD, if your results show that.

If you think you may be on the autism spectrum, we will use a large number of tests to be sure, that you are ASD and not something other mental health issue(s). It may include test(s) to filled out by your parent or partner.

Supervision

Individual and group supervision

Maybe you are a counsellor, and you deal pretty well with most of your clients. Still, sometimes you meet a client(s) with complex trauma, and/or a clinically significant mental health problem, and/or you plan to be specialised in psychotherapy. However, you still don't know which one would be the perfect match for your personality, and you need to deal with a problematic client and figure out what you want to specialise in.

Supervision is not part of the curriculum, although it is expected from clinical psychologists. So, I completed BPS-accredited training, which provides comprehensive information on different types of supervision.

I have a small peer group supervision group with a BACP-accredited counsellor and an ACT trainer. If you think you would join, feel free to contact me.