CBT is a structured, goal-focused therapy that helps you understand how your thoughts, feelings, and behaviours influence one another. It focuses on identifying unhelpful thinking patterns and developing practical strategies to manage them, supporting lasting emotional and behavioural change.

What CBT can help with

CBT has a strong evidence base for a wide range of difficulties, including:

• Anxiety, panic, and phobias

• Depression and low mood

• Obsessive-compulsive disorder (OCD)

• Health anxiety

• Sleep difficulties

• Stress and worry

• Low self-esteem

It can be particularly useful when you want to learn tools and techniques to manage symptoms more effectively in everyday life. 

How CBT Works

1. Assessment & Formulation

Together we identify the patterns of thoughts, feelings, and behaviours that keep problems going.

2. Developing Skills & Strategies

You’ll learn evidence-based techniques to challenge unhelpful thoughts, test beliefs, and change behaviour patterns.

3. Applying Learning

Between sessions, you’ll practise new approaches and review what works for you.

4. Maintaining Progress

We build relapse-prevention and coping strategies to help sustain improvement over time.

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DIT is a time-limited, 16 session psychodynamic therapy that focuses on understanding patterns in relationships and emotions that may be contributing to current difficulties. It helps you make links between past experiences and present ways of relating, supporting greater emotional insight and change.

What DIT Can Help With

DIT is often used for:

• Depression and low mood

• Relationship and attachment difficulties

• Low self-esteem or self-criticism

• Repeated patterns of conflict or withdrawal

• Emotional blocks or uncertainty about feelings

It can be especially useful when difficulties seem to recur in relationships or when feelings are hard to understand or express.

How DIT Works

1. Exploration & Focus

We begin by exploring your relationships and emotional experiences to identify a key recurring pattern (the “interpersonal focus”).

2. Linking Past and Present

Together we make connections between past experiences and how they shape current relationships or emotional responses.

3. Insight & Change

Through increased awareness, you begin to understand and shift underlying patterns, leading to more fulfilling relationships and emotional resilience.

4. Ending & Reflection

The therapy concludes by consolidating insights and planning how to maintain change beyond therapy.

DIT is not for those who's problems only occur in one relationship. DIT works with a relationship pattern that occurs across multiple relationships. For example, if you often fear others will abandon you or criticise you, this is a relevant relationship pattern for DIT. 

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EMDR is a structured, evidence-based approach that helps people process and heal from distressing experiences and traumatic memories. Unlike traditional talking therapies, EMDR does not require you to describe the event in detail or talk extensively about it. Instead, it works by helping the brain reprocess stored memories so they no longer trigger intense emotional or physical responses.

What Problems EMDR Can Help With

Research shows EMDR can be particularly effective for:

• Post-Traumatic Stress Disorder (PTSD)

• Distressing or traumatic life events (such as accidents, assault, or loss)

• Childhood trauma, abuse, or neglect

• Complex or cumulative trauma

• Anxiety or intrusive memories linked to past experiences

How EMDR Works

1. History & Preparation

We begin by identifying key memories or themes and developing grounding techniques to ensure you feel safe and resourced.

2. Assessment & Targeting

Together we identify a target memory, associated emotions, body sensations, and beliefs to focus on.

3. Reprocessing Phase

Using bilateral stimulation (such as guided eye movements, gentle taps, or sounds), your brain is supported to naturally reprocess the memory. Over time, the distress linked to the memory reduces, and more balanced perspectives emerge.

4. Integration & Closure

Each session ends by ensuring you feel settled and grounded. Later sessions reinforce positive beliefs and consolidate change.

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