Cognitive Behavioural Therapy (CBT) is a structured form of talking therapy. It has shown to be effective for a wide range of problems, particularly helping people who suffer from mild to moderate depression and anxiety based disorders and is recommended by the Department of Health and the National Institute of Clinical Excellence (NICE). CBT is a form of therapy that aims to address how your problems are affecting you in the here-and-now. It involves developing an understanding of how our thoughts, feelings and behaviours interact with each other in the development and maintenance of our problems. So for example, when people are depressed they are more likely to view aspects of their life in a negative way. This negative viewpoint can lead them to feeling worse and changing their behaviour in an attempt to make them feel better or prevent feeling worse. However these changes of behaviour may actually reinforce or worsen their problems (e.g. drinking excessively to try to make a person feel better can actually result in the person feeling worse). Once we have developed an understanding as to how our thoughts, feelings and behaviours are maintaining our distress, CBT aims to help find alternative, more constructive ways of thinking about particular situations and issues. It also helps us to look at our behaviours and where appropriate change our behavioural patterns so that we do not find ourselves going around in circles that worsen our problems.

Dialectical Behavior Therapy (DBT) is a comprehensive therapeutic approach developed by Dr. Marsha Linehan, initially for individuals with Borderline Personality Disorder (BPD) and chronic suicidal behavior. While rooted in Cognitive Behavioral Therapy (CBT), DBT goes beyond CBT by integrating mindfulness practices and emphasising both acceptance and change. The therapy is designed to help individuals manage intense emotions, reduce self-destructive behaviours, and improve relationships. DBT operates on four main pillars: * Mindfulness: Developing awareness of the present moment without judgement, allowing clients to better understand and manage their thoughts and emotions. * Distress Tolerance: Learning to tolerate emotional pain and crises without resorting to impulsive behaviours, using strategies such as distraction and self-soothing. * Emotional Regulation: Gaining skills to reduce emotional vulnerability and manage intense emotional experiences. * Interpersonal Effectiveness: Improving communication and relationship skills, such as asserting needs, setting boundaries, and resolving conflicts. DBT typically combines individual therapy, group skills training, and telephone coaching to provide a structured yet flexible treatment that supports clients in balancing emotional acceptance with behavioural change. It is especially effective for individuals with difficulties in emotional regulation, including those with BPD, but has been adapted to treat conditions such as depression, substance abuse, and post-traumatic stress disorder (PTSD).

Counselling is a professional, client-centered therapy that offers individuals a supportive and confidential space to explore personal challenges, feelings, and concerns. Its focus is often on the here and now, helping clients address specific life issues or transitions rather than delving into past traumas or unconscious processes. Counsellors work collaboratively with clients to help them gain insight, develop coping strategies, and foster emotional well-being. Counselling tends to be short to medium-term and is generally aimed at resolving specific issues like relationship problems, stress, grief or loss, low self-esteem, mild to moderate depression and anxiety. The process is typically non-directive, empowering clients to find their own solutions and make informed decisions. Some individuals may prefer counselling over more structured approaches, such as CBT, to explore and understand themselves and their relationships in a more open and flexible way. Unlike other forms of psychotherapy, counselling is typically focused on immediate problems, with an emphasis on practical problem-solving and emotional support rather than deep psychological exploration or behavior modification. It prioritizes the client’s current experiences and emotions, offering a space for self-exploration and growth. Counselling provides a flexible, supportive, and collaborative environment for individuals to work through specific issues, enhance emotional well-being, and gain personal insight. Approaches like Person-Centred Therapy, Gestalt Therapy, and Transactional Analysis fall under the counselling umbrella, all aimed at helping clients navigate life’s challenges with greater clarity and resilience.

Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapeutic approach designed to alleviate the distress associated with traumatic memories and other distressing life experiences. Developed in the late 1980s, EMDR has gained recognition as an effective treatment for post-traumatic stress disorder (PTSD) and various other psychological difficulties. Central to EMDR is the belief that distressing memories and their associated emotions and beliefs can become "stuck" in the nervous system due to traumatic events. This can lead to symptoms like intrusive thoughts, flashbacks, anxiety, and avoidance behaviors. EMDR aims to facilitate the reprocessing of these memories, allowing them to be integrated and processed in a healthier way. During an EMDR session, the therapist guides the client through bilateral stimulation, which most commonly involves rapid side-to-side eye movements. This bilateral stimulation is thought to mimic the brain's natural processing mechanism during REM sleep, enabling the individual to process the distressing memories and emotions in a more adaptive manner. EMDR typically follows an eight-phase protocol, which includes history-taking, preparation, assessment of target memories, desensitization and reprocessing, installation of positive beliefs, body scan, closure, and reevaluation. The therapist helps the client identify target memories and the negative beliefs associated with them. Through a structured process of reprocessing, the client gradually experiences a reduction in the emotional charge and a shift towards more positive beliefs. Research has demonstrated the effectiveness of EMDR in treating PTSD, as well as other conditions like anxiety disorders, depression, and phobias. It is particularly known for its efficiency in achieving symptom reduction over a relatively short treatment period compared to traditional talk therapies.

Existential Therapy is a philosophical approach to therapy that focuses on the fundamental issues of human existence, such as meaning, freedom, isolation, death, and responsibility. It is based on the belief that much of human suffering arises from an individual's struggle to find purpose and meaning in life. Rather than concentrating solely on symptoms or behaviours, existential therapy delves into these deeper existential concerns and how they influence a person’s well-being. At its core, existential therapy encourages clients to confront the inevitable challenges of life, such as uncertainty, loss, and the ultimate reality of death, in order to lead a more authentic and fulfilling life. It draws heavily on the philosophies of existential thinkers like Jean-Paul Sartre, Martin Heidegger, and Viktor Frankl, with a focus on self-awareness and personal responsibility. Key Themes in Existential Therapy: * Meaning and Purpose: A central theme of existential therapy is the search for meaning in life. Clients are encouraged to explore what gives their life purpose and to confront feelings of meaninglessness or despair. Therapists help clients discover or create personal meaning in their experiences. * Freedom and Responsibility: Existential therapy emphasises that individuals have the freedom to make choices, but with that freedom comes responsibility. Clients are encouraged to take responsibility for their actions and decisions, and to recognize how their choices shape their lives. * Isolation and Connection: Human beings are fundamentally alone in the sense that no one can live our life for us or make our choices. Existential therapy helps individuals explore their feelings of isolation, but also how they can foster genuine connections with others. * Death and Mortality: Confronting the reality of death is a key component of existential therapy. By acknowledging the inevitability of death, clients can be empowered to live more fully and authentically in the present, rather than being paralyzed by fear or denial. * Authenticity: Living authentically means recognizing and accepting the realities of existence, making conscious choices that align with one’s true values, rather than conforming to external pressures or societal expectations. Existential therapists help clients become more aware of how they might be avoiding their own truth and assist them in living in alignment with their core beliefs. Key Features of Existential Therapy: *Focus on the Present and Future: While past experiences are acknowledged, existential therapy primarily looks at how individuals can make meaningful choices in the present and future, addressing the challenges they face now. * Holistic Approach: Existential therapy considers the whole person, focusing on their emotions, thoughts, physical existence, and social relationships, rather than isolating specific problems or symptoms. * Non-Prescriptive: The therapist does not provide answers or solutions but instead encourages clients to explore their own values, beliefs, and attitudes toward life’s challenges. The process is deeply personal, as clients are empowered to find their own meaning and direction. Existential therapy is particularly beneficial for individuals facing existential crises or grappling with fundamental life questions, such as: mid-life crises, grief and loss, feelings of meaninglessness or purposelessness, life transitions (e.g., career changes, ageing, retirement), anxiety or depression rooted in existential concerns (such as fear of death or isolation). It is also helpful for those who feel disconnected or dissatisfied with life but cannot pinpoint the cause, as well as individuals searching for more personal fulfilment and authenticity in their lives.

Person-Centred Therapy, also known as Client-Centred Therapy, was developed by the American psychologist Carl Rogers in the 1940s. It is a non-directive form of talk therapy that emphasises the therapist-client relationship as a key factor in facilitating personal growth and self-discovery. The therapy is built on the belief that individuals possess the capacity for self-awareness and have the ability to find their own solutions to problems when given the right supportive environment. Core Principles of Person-Centred Therapy: * Unconditional Positive Regard: The therapist offers complete acceptance and support to the client, without judgement. This unconditional positive regard allows clients to feel safe enough to explore difficult feelings or experiences without fear of rejection or criticism. * Empathy: The therapist demonstrates a deep understanding of the client's feelings and experiences by actively listening and conveying empathy. This creates a compassionate environment where the client feels heard and understood, helping them to better understand their own emotions. * Congruence (Genuineness): The therapist is open, genuine, and authentic in their interactions with the client. This honesty helps build trust, which is essential for the therapeutic relationship. Congruence encourages clients to be equally honest and authentic with themselves. Key Features of Person-Centred Therapy: * Non-directive Approach: Unlike many other therapeutic approaches, the therapist does not guide the client towards specific goals or solutions. Instead, the client is seen as the expert on their own life, and the therapy is led by the client’s own exploration and self-reflection. * Focus on the Present: While past experiences may be discussed, the primary focus of Person-Centred Therapy is on how the client feels and thinks in the present moment. It encourages clients to become more aware of their current emotional and psychological state. *Self-Actualization: Person-Centred Therapy is rooted in the belief that all individuals have an inherent drive toward growth and self-actualisation. The therapist’s role is to support clients in unlocking this potential by helping them gain confidence, self-acceptance, and personal agency. Who Can Benefit? Person-Centred Therapy can be highly effective for individuals experiencing a range of emotional difficulties, including anxiety, depression, low self-esteem, stress, and relationship issues. It is particularly beneficial for those seeking a non-directive, supportive approach to therapy that focuses on personal growth and self-exploration.

Psychodynamic Psychotherapy is a therapeutic approach with origins in the principles of psychoanalysis, developed by Sigmund Freud. It explores the deep-seated, unconscious conflicts and emotions that influence behaviour and mental states. This therapy aims to uncover the underlying psychological roots of emotional suffering. Central to psychodynamic therapy is to help develop insight—the process of gaining an in-depth understanding of the unconscious patterns that govern relationships, thoughts, and feelings. It involves examining unresolved conflicts and symptoms that stem from past dysfunctional relationships and traumatic experiences. The therapy, typically one-to-one sessions, ranging from once a week to multiple times a week, depending on the severity of the issues being addressed. These sessions focus heavily on the client-therapist relationship, as this dynamic is viewed as a window into the client's relational patterns with others. It emphasises the exploration of the client's childhood experiences and significant past events to understand their impact on current behaviour and mental health. It operates on the belief that issues rooted in early development can manifest as psychological problems in adulthood. One key element is the use of defence mechanisms, such as denial and repression, which the individual employs unconsciously to avoid pain and conflict. Another important aspect is transference, where clients project feelings about important figures in their life onto the therapist. This projection is analysed and discussed as it provides critical insights into the client’s emotional world and relational dynamics. Psychodynamic Psychotherapy is considered particularly effective for depression, anxiety disorders, borderline personality disorder, and other mental health issues that involve complex emotional patterns. It is a depth-oriented treatment that demands considerable time and emotional investment from the client but can result in profound and enduring benefits.

Schema therapy is a psychotherapeutic approach that combines elements from cognitive-behavioural, psychodynamic, and attachment theories to address deep-seated emotional and behavioural patterns known as "schemas." Schemas are enduring negative beliefs and feelings that develop early in life due to unmet emotional needs or negative experiences. These schemas often underlie a range of psychological issues, including chronic depression, anxiety, personality disorders, and interpersonal difficulties. Central to schema therapy is the concept of "limited reparenting," where the therapist plays a nurturing and corrective role, helping clients meet their unmet emotional needs that were inadequately fulfilled during childhood. This involves fostering a strong therapeutic alliance while simultaneously challenging and restructuring maladaptive thought patterns and behaviours. The therapy employs a variety of techniques, including cognitive restructuring, experiential techniques, imagery, and role-playing. One key technique is "mode work," which identifies different modes within individuals – the vulnerable child, punitive parent, and healthy adult, among others. By recognizing and interacting with these modes, individuals learn to manage their emotional reactions and make healthier choices.

Mindfulness-Based Therapy (MBT) refers to a range of therapeutic approaches that integrate mindfulness practices with psychological techniques to improve mental health and well-being. Two of the most well-known forms of mindfulness-based therapy are Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). Both approaches use mindfulness techniques to help individuals become more aware of their thoughts, emotions, and bodily sensations, but they are applied to different challenges, such as stress, pain, depression, and anxiety. What is Mindfulness? Mindfulness is the practice of paying attention to the present moment with a non-judgmental and accepting attitude. It involves observing one’s thoughts, emotions, and physical sensations without becoming overwhelmed or reacting to them. In therapy, mindfulness is used to help individuals develop a healthier relationship with their mental and physical experiences, reducing emotional distress and promoting emotional regulation. 1. Mindfulness-Based Stress Reduction (MBSR) MBSR was developed by Jon Kabat-Zinn and is widely used for managing stress, chronic pain, and emotional well-being. MBSR teaches individuals how to live more mindfully by incorporating meditation, body awareness, and mindful movement into their daily lives. It is particularly effective for reducing the emotional impact of physical pain and for helping individuals cope with stress and anxiety. Key Features of MBSR: * Mindfulness Meditation: Clients learn formal meditation practices to develop greater awareness of the present moment and reduce stress. * Body Scan: A practice that involves bringing attention to various parts of the body, helping clients become aware of tension, pain, or discomfort. * Breathing Techniques: Focused breathing exercises help clients anchor their awareness in the present moment and reduce stress responses. * Stress and Pain Management: By developing a non-reactive relationship to pain and stress, individuals learn to reduce their emotional and physical suffering. * MBSR for Pain Relief: MBSR is particularly effective for individuals suffering from chronic pain. It helps clients become aware of pain sensations without becoming overwhelmed or emotionally distressed by them. By observing pain with curiosity and acceptance, rather than resistance or frustration, MBSR helps reduce the emotional suffering associated with pain. While it may not remove the physical sensation of pain, it reduces the overall experience of suffering. 2. Mindfulness-Based Cognitive Therapy (MBCT) MBCT was developed by Zindel Segal, Mark Williams, and John Teasdale as a treatment for preventing the recurrence of depression. It combines mindfulness practices with cognitive-behavioural therapy (CBT) techniques, helping individuals become aware of negative thought patterns and emotional responses that may lead to depressive relapses. MBCT is designed to help clients disengage from automatic, unhelpful cognitive routines and develop a more accepting and compassionate approach to their thoughts and emotions. Key Features of MBCT: * Mindfulness and Cognitive Awareness: Clients learn mindfulness techniques to observe their thoughts and emotions without judgement, gaining awareness of how certain patterns of thinking contribute to emotional distress. * Breaking Negative Thought Cycles: MBCT helps individuals recognize early signs of depression and intervene by breaking the automatic cycle of negative thinking before it spirals into a depressive episode. * Preventing Relapse: By fostering greater self-awareness, MBCT helps individuals with recurrent depression prevent future depressive episodes. * Cognitive Restructuring: The therapy teaches clients how to challenge and reframe negative thought patterns that may contribute to depression or anxiety. How Does Mindfulness-Based Therapy Work? Mindfulness-based therapy encourages individuals to be present in the moment, focusing on their thoughts, feelings, and bodily sensations without reacting to them. Whether applied for pain management, stress relief, or mental health challenges, the goal is to foster greater self-awareness, emotional resilience, and psychological flexibility. Therapeutic Goals: * Increased Emotional Regulation: By becoming more aware of their emotions, clients learn how to respond to difficult feelings in a healthier, more adaptive way. * Reduction of Stress and Anxiety: Mindfulness practices help reduce the physiological and psychological impacts of stress and anxiety, promoting relaxation and calmness. * Better Coping with Pain: Mindfulness allows individuals to change their relationship to chronic pain, reducing the emotional suffering associated with physical discomfort. * Prevention of Depression Relapse: MBCT specifically aims to help individuals who have experienced recurrent depression by teaching them skills to recognize and prevent depressive episodes. Who Can Benefit from Mindfulness-Based Therapy? * Mindfulness-based therapies like MBSR and MBCT are beneficial for individuals experiencing: * Chronic pain: Particularly effective for individuals struggling with ongoing pain conditions, helping them reduce emotional suffering and manage physical discomfort. * Stress: Mindfulness helps reduce the negative effects of stress and promotes a sense of calm and relaxation. * Anxiety: Mindfulness techniques improve emotional regulation and help individuals manage anxiety. * Depression: MBCT is particularly effective for preventing the recurrence of depression by helping individuals become more aware of negative thought patterns and break free from them. * Emotional dysregulation: For individuals who struggle with intense emotions, mindfulness helps create space between feelings and reactions.

Acceptance and Commitment Therapy (ACT) is a form of therapy that falls under the umbrella of third-wave cognitive-behavioural therapies (CBT). Unlike traditional CBT, which primarily focuses on changing unhelpful thoughts and behaviours, third-wave CBT approaches, like ACT, emphasise acceptance, mindfulness, and psychological flexibility. Developed by Steven C. Hayes in the 1980s, ACT helps individuals embrace difficult thoughts and emotions while committing to actions that align with their core values, even in the presence of distress. ACT encourages clients to focus on living a meaningful life, rather than avoiding or controlling negative experiences. By shifting the focus from reducing symptoms to enhancing psychological flexibility, ACT helps individuals develop a healthier relationship with their thoughts and feelings, making room for value-driven behaviours. Key Concepts in ACT: * Acceptance: Instead of trying to avoid or eliminate negative emotions or thoughts, ACT encourages individuals to accept them as a natural part of life. This acceptance helps reduce the internal struggle, allowing individuals to focus on what truly matters to them. * Cognitive Defusion: In ACT, clients learn to observe their thoughts without becoming entangled in them. This process, known as cognitive defusion, helps individuals see thoughts as just mental events—rather than as absolute truths—giving them more control over their responses to those thoughts. * Mindfulness: Mindfulness is a core component of ACT, helping individuals stay present in the moment and observe their thoughts and feelings without judgement. This mindful awareness allows clients to respond more intentionally to their experiences rather than reacting impulsively or automatically. * Values: ACT places significant importance on identifying and clarifying personal values—the deep beliefs that guide how individuals want to live their lives. By understanding what truly matters to them, clients can make more informed choices and align their actions with their values. * Committed Action: ACT encourages individuals to commit to behaviours that reflect their values, even in the face of difficult emotions or thoughts. This process fosters greater psychological flexibility, enabling individuals to pursue meaningful goals despite discomfort. * Self-as-Context: ACT teaches individuals to view themselves as separate from their thoughts and feelings. This perspective shift helps them avoid over-identifying with negative thoughts and emotions, allowing for a more balanced view of themselves. Benefits of ACT: * Improved Emotional Well-being: By accepting uncomfortable emotions and thoughts instead of resisting them, individuals experience less emotional distress and greater psychological resilience. * Increased Focus on Values: ACT helps individuals clarify their values and align their behaviours with what truly matters to them, leading to a more fulfilling and purposeful life. * Better Coping with Chronic Pain, Anxiety, and Depression: ACT has been shown to be effective in treating a range of mental health conditions, including chronic pain, anxiety, depression, and trauma, by encouraging individuals to accept their emotions and thoughts without letting them dictate their behaviour. ACT is particularly beneficial for individuals struggling with: anxiety and depression, chronic pain or illness, trauma or PTSD, stress and emotional dysregulation, Obsessive-compulsive disorder (OCD), Substance use disorders, Individuals seeking a greater sense of meaning and alignment with their values

Although coaching is not a type of therapy, it is a forward-looking, goal-oriented approach designed to help individuals unlock their potential, overcome challenges, and make meaningful progress toward specific objectives. Unlike traditional therapy, which may focus on exploring past experiences, coaching focuses on the present and the future, helping clients develop actionable strategies to achieve their goals in areas such as career development, relationships, personal growth, and more. Coaching on our platform is provided by BACP-accredited professionals, ensuring that the coaching process adheres to the ethical standards of the British Association for Counselling and Psychotherapy (BACP). This means that our coaches are not only skilled in helping clients achieve personal and professional goals, but they are also trained to offer support with the integrity, confidentiality, and care that BACP accreditation requires. While coaching is not therapy, many of the skills involved—such as active listening, goal setting, and providing constructive feedback—complement therapeutic practices. Our BACP-accredited coaches ensure that the coaching process is ethical and supportive, particularly for clients who want to work toward clear, structured outcomes. All coaches on our platform are BACP-accredited, meaning they are bound by the BACP Ethical Framework. This ensures that coaching is conducted with confidentiality, respect, and a commitment to the client’s well-being. - Coaching helps clients define and clarify personal or professional goals. Whether it’s advancing in a career, improving personal relationships, or developing new skills, coaching provides a structured framework for achieving these aims. - Coaching focuses on creating specific, actionable steps that help clients move toward their goals. Coaches help break down larger goals into manageable actions, making progress measurable and attainable. - Unlike therapy, which often explores past experiences, coaching is geared toward future possibilities. Clients are encouraged to focus on what they want to achieve moving forward. - Coaches hold clients accountable for the steps they take toward their goals, providing regular support and feedback to keep them on track. - Coaching is designed to empower clients to realize their full potential. By helping clients recognize their strengths and develop self-confidence, coaching fosters personal and professional growth. BACP-accredited coaching is particularly beneficial for individuals seeking: career development and advancement, personal growth and self-improvement, health and wellness goals, relationship building, support through transitions (e.g., career changes, life changes), while resting in the knwledge that coaches meet the BACP ethical standards.

Dynamic Interpersonal Therapy (DIT) is a short-term, psychodynamic-based therapeutic approach designed to help individuals understand the unconscious patterns in their relationships that contribute to emotional distress. DIT is particularly effective for treating depression and anxiety and is typically delivered over a period of 16 sessions. It focuses on how past experiences and relationships influence current thoughts, feelings, and behaviors, especially in the context of interpersonal relationships.Developed from psychodynamic principles, DIT aims to help individuals recognize and change maladaptive patterns of relating to others. The therapy is structured and time-limited, with a focus on identifying a central relationship theme that emerges during therapy, which the client can work on to improve their emotional well-being and interpersonal functioning. Key Concepts in Dynamic Interpersonal Therapy (DIT): 1. Focus on Interpersonal Relationships: DIT is based on the premise that emotional difficulties, such as depression and anxiety, often stem from problematic interpersonal relationships and unresolved conflicts. Therapy helps clients explore and understand these patterns. 2. Core Conflictual Relationship Theme (CCRT): A central concept in DIT is identifying the Core Conflictual Relationship Theme—a recurrent pattern in the client’s relationships that is rooted in past experiences and contributes to current emotional difficulties. By bringing this theme into conscious awareness, clients can begin to address and change it. 3. Unconscious Influences: DIT emphasizes the role of unconscious processes in shaping behavior and emotional responses. The therapist helps the client explore how unconscious thoughts and feelings, often linked to early relationships, impact their present relationships and mental health. 4. Time-Limited and Structured: DIT is a short-term therapy, typically lasting 16 sessions. The therapy is structured around specific goals, with the therapist and client working together to explore relationship patterns and improve emotional regulation. 5. Therapeutic Relationship: The relationship between the therapist and the client is central to DIT. The therapist provides a safe, supportive environment in which the client can explore past and present relationships, and the therapist’s responses can help highlight and address interpersonal patterns. Benefits of Dynamic Interpersonal Therapy (DIT): Insight into Relationship Patterns: DIT helps clients gain insight into how their past relationships, particularly in childhood, influence their current emotional and relational difficulties. Improved Emotional Regulation: By understanding the unconscious patterns that contribute to emotional distress, clients can develop healthier ways of managing their emotions. Reduction in Depression and Anxiety: DIT is particularly effective for individuals experiencing depression and anxiety, especially when these symptoms are related to interpersonal conflicts. Short-Term, Focused Approach: DIT offers a time-limited, structured approach that focuses on achieving specific therapeutic goals within a defined period, making it suitable for individuals seeking brief therapy. DIT is particularly beneficial for individuals dealing with: Depression Anxiety Interpersonal conflicts Relationship difficulties Attachment issues Emotional dysregulation rooted in relational patterns