ACT integrates various mindfulness techniques, acceptance practices, value-oriented actions, and behavioural exercises to help you make positive changes in their life.

ACT primarily aims to achieve two key objectives:

1. Cultivating acceptance of unwanted, painful, or challenging internal experiences that are beyond one's control.

2. Taking committed actions to live a life aligned with personal values.

DBT is designed to help you manage intense emotions and improve relationships. It combines individual therapy and skills training to teach mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

A key component of DBT is the presence of dialectics, which involves understanding and integrating opposing perspectives to find a balance between acceptance and change. This approach highlights the need to radically accept experiences that were not in your control, whilst taking responsibility to work on behavioural change that moves towards living a life worth living.

CBT is a widely-used therapeutic approach that can help you identify and change negative thought patterns and behaviours. It works on the idea that your thoughts, feelings, and behaviours are all connected, and by changing your negative thought patterns, you can improve your emotions and behaviours.

In CBT, you’ll work to develop practical skills and strategies to manage and reduce your symptoms. You'll learn techniques like challenging irrational beliefs, practicing problem-solving, and engaging in behavioural exercises.

Most clients I see have already engaged in CBT in some form throughout their therapeutic experiences and are looking for something more somatic based this time around.

Although CBT is not the first tool I will go to in supporting someone, it is worth mentioning as it is one that is often incorporated to supplement other approaches.

EMDR is a unique therapeutic approach designed to help you process and heal from traumatic experiences.

During an EMDR session, you'll focus on a distressing memory while following a series of guided eye movements or other forms of bilateral stimulation, like tapping. This process helps your brain reprocess the traumatic memory, reducing its emotional impact and helping you to integrate it in a healthier way.

EMDR can be particularly effective for post-traumatic stress disorder (PTSD) & Complex PTSD, but it's also used for anxiety, depression, and other emotional difficulties. It's different from traditional talk therapy because it focuses more on the memory processing rather than extensive discussion of the traumatic event.

Many people find that EMDR helps them achieve significant relief in a relatively short period of time.

Internal Family Systems therapy is a unique approach that helps you understand, accept and heal the different parts of yourself. Imagine that your mind is like a family, with each part representing different emotions, thoughts, or behaviours.

In IFS, you'll work to get to know these parts, which can include protective parts that have adapted over time to support you & try to keep you safe, and vulnerable parts that carry pain or trauma. The goal is to help these parts work together harmoniously and to develop a compassionate relationship with your inner self.

IFS is particularly useful for addressing complex emotional issues, trauma, and internal conflicts. By understanding and healing these internal parts, you can achieve greater emotional balance and self-acceptance. This therapy empowers you to become more self-aware and compassionate toward yourself, leading to profound personal growth and healing.

Polyvagal Informed Therapy is an approach that helps you understand and work with your body's nervous system and develop skills to enhance your emotional resilience & overall wellbeing. This therapy is based on the polyvagal theory, which explains how our autonomic nervous system influences our emotions and reactions.

In sessions, you'll learn about your body's different states: the safe and social state, the fight-or-flight state, and the shutdown state. By understanding these states, you can recognize how your body responds to stress and develop strategies to move towards a more regulated and calm state.

Polyvagal Informed Therapy often includes techniques like deep breathing, mindfulness, and grounding exercises to help you feel safer and more connected. This approach is especially helpful for people dealing with trauma, anxiety, and stress, as it provides tools to manage these experiences by working directly with the body's natural responses.

Relational Psychodynamic Psychotherapy is an approach that focuses on understanding the deep-rooted patterns in your relationships and how they affect your emotional well-being. This therapy is based on the idea that our early experiences with caregivers shape our current relationships and self-perceptions.

In sessions, you'll explore your past and present relationships, aiming to uncover unconscious patterns and conflicts. The therapeutic relationship itself is a key component, as it provides a safe space to experience and understand these dynamics in real-time. By examining how you relate to others and your therapist, you can gain insights into your behavior, emotions, and thoughts.

This approach helps you develop healthier relationships, improve self-awareness, and resolve internal conflicts. Relational Psychodynamic Psychotherapy is especially effective for those struggling with relationship issues, emotional difficulties, and long-standing psychological challenges. Through this therapy, you can work towards greater emotional freedom and more fulfilling connections with others.

Schema Therapy is an integrative therapeutic approach designed to help you understand and change deep-seated patterns, or "schemas," that negatively impact your life. These schemas are formed from early experiences and influence how you perceive yourself, others, and the world.

In Schema Therapy, you'll work with a therapist to identify these schemas and understand how they affect your thoughts, emotions, and behaviours. You'll engage in various techniques, such as cognitive restructuring, experiential exercises, and behavioural strategies, to challenge and change maladaptive schemas. By addressing these deep-rooted patterns, Schema Therapy helps you develop healthier ways of thinking, feeling, and relating to others, leading to lasting emotional and psychological change.

Narrative Therapy is a therapeutic approach that helps you reshape the stories you tell about your life. It operates on the idea that we all create personal narratives based on our experiences, and these stories can influence our identities and behaviours.

In Narrative Therapy, we will work to explore and deconstruct these narratives, focusing on the parts of your story that might be limiting or negative. Together, we'll identify strengths, values, and alternative stories that highlight your capabilities and resilience. This process is designed to empower you to see your life from a new perspective and make meaningful changes.

Narrative Therapy is particularly effective for addressing issues like depression, anxiety, trauma, and relationship problems. By re-authoring your personal story, you can develop a stronger sense of agency, self-worth, and hope for the future. This approach emphasizes collaboration and respect, making you the expert of your own life and fostering a sense of empowerment and transformation.

The Wheel of Consent is a therapeutic tool that helps you understand and navigate the dynamics of giving and receiving in relationships. In therapy, this approach focuses on clarifying boundaries, intentions, and consent to foster healthier interactions.

The Wheel of Consent identifies four distinct roles: giving, receiving, taking, and allowing. By exploring these roles, you can gain insights into your own needs, desires, and boundaries, and learn to communicate them more effectively. This process helps you develop a deeper sense of self-awareness and empowerment, leading to more authentic and consensual connections with others.

Therapy using The Wheel of Consent can be particularly beneficial for addressing issues related to boundaries, communication, and relational dynamics, promoting a greater sense of trust, respect, and mutual understanding in your relationships.