I'm a BABCP-accredited CBT therapist with specialist training in ACT and EMDR. These three form the foundation of my practice, I use them daily, I supervise other therapists in them, and I've completed advanced training in applying them to complex presentations.

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Cognitive Behavioural Therapy (CBT) - BABCP Accredited

 

CBT is an umbrella term for hundreds of different approaches that focus on understanding and changing patterns of thought and behaviour. There are CBT models which can help you understand all facets of the human experience. It's practical, structured, and exceptionally well evidenced, there's a reason most healthcare systems around the world, including the NHS, use it as their primary mental health intervention.

 

What this looks like in practice: We'll identify what's keeping you stuck, then use specific techniques, exercises, and practice to train healthier responses. This might mean gradually facing situations you've been avoiding, resisting compulsions that give temporary relief but make things worse long-term, or practicing new ways of responding to anxiety. CBT isn't easy, but when used well can produce life changing results.

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Acceptance and Commitment Therapy (ACT)

 

ACT is about learning practical skills to accept the human condition and live a valuable life. Fundamentally, ACT says you're not broken, but there are always ways to learn how to look yourself more effectively.

 

What this looks like in practice: ACT helps you understand the underlying factors driving your struggles. In OCD, for example, we might explore how your attempts to achieve certainty are making things worse. You'll learn to tolerate uncertainty, sit with uncomfortable emotions, and redirect your energy toward your values rather than your fears. Particularly powerful for people who've spent years trying to "fix" themselves, when what they need is to be with themselves differently.

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Eye Movement Desensitisation and Reprocessing (EMDR)

 

EMDR is an evidence-based treatment for trauma and distressing memories. It helps your brain process experiences that have become "stuck," reducing their emotional intensity and helping you move forward.

 

What this looks like in practice: We'll identify significant memories or difficult experiences relevant to your struggles. Using bilateral stimulation (typically eye movements or tapping), we help your brain reprocess these memories so they no longer trigger the same distress. EMDR can be remarkably effective, often working faster than traditional talk therapy for trauma.

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Integrating Additional Approaches When Needed

 

These aren't separate treatments, they're tools I integrate into our work when they're clinically indicated. For example, someone with OCD might primarily use ERP, but if shame is blocking progress, we'll bring in compassion-focused work. Someone working on anxiety might benefit from mindfulness practices to create space between thoughts and reactions.

 

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Exposure and Response Prevention (ERP)

 

ERP is the gold-standard treatment for OCD, but also works really well where behaviour patterns are maintaining anxiety or phobias. It involves gradually facing your fears without performing compulsions or seeking reassurance, teaching your brain that the feared outcome won't happen or that you can cope even if it does.

 

When this is helpful: If you are highly avoidant or engage in compulsive behaviours such as checking or reassurance seeking, ERP is usually essential. It can feel challenging, but it's also incredibly liberating and I'll ensure we move at a pace that feels manageable for you.

 

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Compassion-Focused Therapy (CFT)

 

CFT is powerful for people who struggle with shame, self-criticism, or feeling fundamentally flawed. It helps you develop a kinder, more compassionate relationship with yourself.

 

When this is helpful: If you have a harsh inner critic that attacks you constantly, CFT teaches you to develop a compassionate inner voice that can soothe and support you. This isn't about positive thinking or pretending everything's fine, it's about responding to your struggles with the same kindness you'd show a friend. I often integrate CFT when someone's self-criticism is blocking progress in other areas.

 

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Mindfulness-Based Cognitive Behavioural Therapy (MBCT)

 

MBCT combines mindfulness practices with CBT techniques. It teaches you to notice thoughts and feelings without getting caught up in them, creating space between you and your automatic reactions.

 

When this is helpful: If you're prone to rumination, getting caught in spirals of worry, or reacting immediately to every anxious thought, mindfulness skills help you step back and observe rather than engage. I often weave mindfulness practices into CBT or ACT work to help you develop that "observer stance."