CBT
What is CBT?
CBT is a type of psychotherapy that focuses on how thoughts, feelings, and behaviours are interconnected. It will help you identify and challenge negative thought patterns and develop healthier coping mechanisms.
What can CBT help with?
CBT is effective for treating a wide range of conditions, including a variety of anxiety disorders, depression and trauma.
How many sessions do I need?
The number of sessions needed varies depending on your individual needs and the severity of condition, symptoms and experiences. However, many clients see significant improvement within 8-20 sessions.
Are CBT therapists regulated in the UK?
Yes, CBT therapists in the UK are regulated by the British Association for Behavioural and Cognitive Psychotherapists (BABCP). This registration ensures the highest standards of education, training, and ethics.
Is CBT effective?
​Yes, CBT has been extensively researched and is considered one of the most effective forms of psychotherapy. CBT is one of the most highly recommended treatments by the National Institute for Health and Care Excellence (NICE) for anxiety and depression.
Benefits to online therapy?
Research shows outcomes are comparable to in-person sessions. Enjoy the benefits of reduced time and cost by eliminating travel, and attend your sessions flexibly from the comfort of your home. It's ideal for those with limited mobility, high anxiety, or geographical barriers, ensuring the therapeutic relationship remains effective.
When should I consider therapy?
Feeling overwhelmed or unsure how to cope? Therapy provides a safe space to explore your challenges. It's a powerful tool for prevention, don't wait for burnout; start building effective strategies to improve your well-being today.
What can I do about my suicidal thoughts
It is important to address distressing thoughts about ending your life. While therapy can be a valuable tool to explore and manage the root of these thoughts, I cannot offer 24/7 or crisis support. If you are needing immediate help, please seek specialised support straight away. Emergency resources are linked on the home page.
My previous therapy didn't work. What will be different this time?
It's understandable to feel discouraged if past therapy didn't work. Success often depends on finding the right timing, approach, and therapist with whom you build a strong rapport. If you are ready to make changes and explore new perspectives now, this time can be different.
ADHD / AuDHD Coaching
What is ADHD?
Living with ADHD means your brain has its own unique way of processing the world. It is a natural neurodevelopmental difference, meaning your neural pathways are structured to prioritise information and stimuli differently than a neurotypical brain.
While this biological setup can make tasks like planning, organising, and sustaining focus feel like a constant uphill climb, it is vital to remember that these are not character flaws; they are direct reflections of how your executive functions operate.
Types of ADHD?
ADHD symptoms typically fall into three main areas:
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Inattention: Difficulty maintaining focus, , being easily distracted, excessive day-dreaming, having poor organisation, and struggling to finish tasks.
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Hyperactivity: Often presenting as internal or external restlessness, fidgeting, constantly feeling "on the go" or excessive talking.
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Impulsivity: Acting without thinking about the consequences, interrupting others, or struggling with self-control and patience.
What is AuDHD?
Living with AuDHD means navigating the world with a brain that is doubly distinct. Where the characteristics of both Autism and ADHD coexist, creating a truly unique profile.
In practice, your brain is wired to process sensory input, social information, and tasks in a way that can feel like a complex internal tug-of-war. You may find yourself balancing a deep, autistic need for predictability and logic against an ADHD-driven search for variety and stimulation.
While this can make executive functions; such as organising, focusing, and regulating energy, feel like a significant daily challenge, these are not character flaws. They are reflections of a brain that is processing vast amounts of information simultaneously.
What is masking?
Masking refers to the conscious or subconscious effort to hide or suppress behaviours and traits associated with your neurodivergent brain. In order to 'fit in', avoid judgment, or meet social and professional expectations. It is a maladaptive coping strategy, typically learned in childhood, with the purpose of appearing "neurotypical".
Examples of masking?
Internal Effort: Masking involves meticulous mental work, a huge amount of effort is spent mentally rehearsing conversations, meticulously over-planning simple activities, or strictly policing natural impulsive behaviours like fidgeting or interrupting others.
External Appearance: This intense internal work often creates an external image of being organised, calm, and in control. However, it's crucial to recognise that this is achieved at a significant internal cost of chronic mental strain.
What is ADHD / AuDHD Coaching
Coaching is a specialised, collaborative, and future-oriented partnership between a trained coach and an neurdivergent individual. Coaching primarily focused on immediate challenges and developing practical, day-to-day life skills. The primary goal is to help you understand how your unique brain is wired and the specific impact that has on your life. We then work together to build effective executive function skills to manage your unique and specific challenges, supporting you to close the gap between your intentions and actions.
Jounraling
Benefits of Journaling?
Journaling is a protected space to support you to slow down and understand your thoughts. This practice can lead to improved self-awareness, better emotional regulation, and significant stress reduction.
How can journaling improve my mental health?
Journaling provides the foundational self-awareness necessary to take control of your mental health. Through reflection, you begin to map out and identify triggers and destructive patterns driving your anxiety and mood. Allowing you to rupture those cycles, reduce reactive behaviour, and build long-term emotional resilience.
What to write in my journal?
Journaling should never be intimidating. If you find yourself facing writer's block, I created 'Beneath The Surface,' a collection of guided journals to solve that problem. As a therapist, I designed every prompt to remove the guesswork, ensuring you gain meaningful insights for self-discovery and improved awareness. Find the structured support you need to start gaining results today, visit my Journal Page for details.
Journaling for ADHD
Journaling and self-exploration are powerful tools for managing the inner chaos of ADHD. By highlighting and structuring racing thoughts, this practice transforms chaotic ideas into clear, actionable, linear steps. Furthermore, journaling promotes emotional awareness and regulation, which creates a vital buffer between feeling and reacting. Finally, exploring and writing down specific triggers boosts awareness of both emotional and sensory input/overwhelm, providing critical insight into the hidden fuse for impulsivity and dysregulation.
What are guided journals?
A guided journal is a structured, purposeful tool designed to move you beyond passive diary writing. Unlike a blank page, it features specific prompts and exercises that direct your focus and ensure deep, productive self-reflection. I created these journals, using my expertise as a CBT therapist, to enhance your reflection and maximise insight. They transform journaling into an act of self-exploration and discovery, actively supporting you to identify patterns, challenge unhelpful thoughts, and build emotional awareness for improved mental well-being. By removing the guesswork, you ensure that every writing session is a step toward personal growth.
How often should I journal?
This is a vital question, and the answer is consistency over quantity. The most effective approach is to find a frequency that works for you, whether that is daily, weekly, or even a few times a month. The goal of using my specifically designed guided journals is to facilitate deep, high-quality reflection that supports mental growth; this does not require daily practice. The key to lasting change is using what you learn on the page and consistently putting it into practice off the page. Even if you journal just once a month, that sustained application in your daily life is where true healing occurs.