Therapeutic Approaches

Every individual’s experiences, challenges, and goals are unique. For this reason, therapy is not a one-size-fits-all process. Different approaches offer different ways of understanding emotions, behaviour, relationships, and personal experiences.

Our practice draws from a range of evidence-informed therapeutic approaches to support emotional wellbeing, personal growth, and meaningful change. These approaches provide practical tools, deeper insight, and supportive strategies that can help individuals better understand themselves, develop healthier coping skills, and navigate life’s challenges with greater confidence.

Rather than relying on a single method, therapy is tailored to the needs of each individual. Approaches may be used independently or integrated together depending on your goals, preferences, and the concerns you are seeking support with.

The approaches outlined below represent some of the frameworks that guide our work. This list includes, but is not limited to, the therapeutic approaches that may be incorporated into sessions. If you are interested in a specific therapeutic approach that is not listed, please feel free to reach out to discuss how we may be able to support you.

Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) is a structured, evidence-based approach that explores the connection between thoughts, emotions, and behaviours.

CBT is based on the understanding that the way we interpret situations influences how we feel and how we respond. When unhelpful thinking patterns develop, they can contribute to anxiety, low mood, stress, and behavioural challenges. CBT provides practical tools to identify and shift these patterns.

How CBT Works

CBT focuses on recognising patterns such as:

Negative or self-critical thinking
Catastrophic or “worst-case” thoughts
Avoidance behaviours
Unhelpful coping strategies

Together, we explore how these patterns developed and how they may be maintaining current difficulties.

Sessions are collaborative and goal oriented. CBT may include:

Identifying and challenging unhelpful thoughts
Developing balanced and realistic perspectives
Learning structured coping and problem-solving skills
Gradual exposure to feared situations (where appropriate)
Strengthening emotional regulation strategies

What CBT Can Support

CBT is commonly used to assist with:

Anxiety and panic
Depression
Stress and burnout
Social anxiety
Emotional regulation difficulties
Behavioural challenges in children and adolescents

It can also support confidence-building, resilience, and improved daily functioning.

A Practical, Skill-Based Approach

CBT is an active and structured therapy. You may be encouraged to practise strategies between sessions, helping you build skills that can be used independently over time.

The aim is not to “think positively,” but to develop more flexible, realistic thinking patterns and healthier behavioural responses.

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Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is an evidence-based approach that helps individuals develop psychological flexibility - the ability to stay present, open, and engaged in life, even when difficult thoughts or emotions arise.

Rather than trying to eliminate uncomfortable feelings, ACT focuses on changing your relationship with them.

How ACT Works

We all experience uncomfortable thoughts, self-doubt, and painful emotions.

Sometimes, efforts to avoid or control these experiences can unintentionally increase distress.

ACT supports you to:

Notice thoughts without becoming overwhelmed by them
Make space for difficult emotions
Reduce avoidance patterns
Clarify personal values
Take meaningful action aligned with those values

The goal is not to “feel better” all the time, but to build a life that feels meaningful, even when challenges are present.

What ACT Can Support

ACT is particularly helpful for:

Anxiety
Depression
Stress and burnout
Chronic worry
Low self-esteem
Emotional overwhelm
Adjustment to life changes

It can also support individuals managing long-term conditions, including neurodiversity-related challenges, by building resilience and self-acceptance.

A Values-Guided Approach

A central part of ACT is identifying what truly matters to you — your values — and learning how to take small, achievable steps toward living in alignment with them.

This approach encourages compassion toward yourself, flexibility in thinking, and sustainable behavioural change.

Tailored to the Individual

ACT can be adapted for adults, adolescents, and children using age-appropriate strategies and language. Sessions are collaborative, practical, and paced according to your needs.

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Mindfulness Based Therapy

Mindfulness-based therapy focuses on developing present-moment awareness with openness and curiosity. It supports individuals in noticing thoughts, emotions, and bodily sensations without judgement.

Rather than becoming caught up in worries about the past or future, mindfulness helps bring attention back to what is happening right now.

How Mindfulness Works

When we feel anxious, overwhelmed, or distressed, our minds can move quickly - often replaying past experiences or anticipating future problems.

Mindfulness helps to slow this process and create space between thoughts and reactions.

In sessions, mindfulness may involve:

Guided grounding exercises
Breath awareness techniques
Body-based awareness practices
Learning to observe thoughts without reacting to them
Developing non-judgemental self-awareness

These practices support nervous system regulation and emotional steadiness.

What Mindfulness Based Therapy Can Support

Mindfulness-based approaches are helpful for:

Anxiety and excessive worry
Stress and burnout
Emotional overwhelm
Panic symptoms
Low mood
Trauma recovery (as part of a trauma-informed plan)
Emotional regulation challenges

It can also support improved concentration and self-awareness for individuals with ADHD.

A Practical and Flexible Approach

A central part of ACT is identifying what truly matters to you — your values — and learning how to take small, achievable steps toward living in alignment with them.

This approach encourages compassion toward yourself, flexibility in thinking, and sustainable behavioural change.

Integrated Into Therapy

Mindfulness is often combined with approaches such as CBT, ACT, somatic strategies, and emotional regulation skill development to strengthen overall wellbeing.

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Internal Family Systems (IFS)

Internal Family Systems (IFS) is a compassionate, evidence-informed approach that explores the different “parts” within each of us.

At times, we may notice conflicting feelings — one part of us wanting change, while another part feels afraid. IFS helps us understand these internal experiences not as flaws, but as protective responses that developed to help us cope.

The goal is not to eliminate parts of ourselves, but to build understanding and internal balance.

How IFS Works

Sessions may involve:

Identifying and understanding different internal parts
Exploring how these parts interact
Reducing internal conflict
Strengthening self-awareness and self-compassion
Supporting healing from past experiences

The process is paced carefully and grounded in emotional safety.

What IFS Can Support

IFS can be helpful for:

Trauma and complex trauma
Anxiety
Depression
Emotional regulation challenges
Self-criticism
Relationship difficulties
Identity exploration

It is particularly supportive for individuals who feel “stuck” in repeating emotional patterns.

Understanding "Parts"

IFS is based on the idea that we all have different parts that carry various emotions, roles, and experiences.

For example:

A protective part that avoids risk
A critical part that pushes for perfection
A vulnerable part that holds past hurt
A part that feels overwhelmed or anxious

These parts often developed to keep us safe during difficult experiences. In therapy, we gently explore these parts with curiosity and compassion.

A Compassion Focussed Approach

IFS emphasises that all parts have positive intentions, even if their strategies are no longer helpful. Therapy focuses on developing a stronger sense of calm, clarity, and confidence in navigating internal experiences.

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Somatic Approaches

Somatic approaches recognise the important connection between the mind and the body. When we experience stress, trauma, or overwhelming emotions, these experiences can also be held within the body and nervous system.

Somatic therapy focuses on increasing awareness of physical sensations and supporting the body’s natural ability to regulate and recover.

How Somatic Therapy Works

In therapy, somatic strategies may include:

Developing awareness of physical sensations
Grounding and stabilisation techniques
Breath and nervous system regulation practices
Learning to recognise early signs of stress or overwhelm
Gentle body-based exercises to support emotional processing

These techniques help build a greater sense of safety within the body.

What Somatic Approaches Can Support

Somatic strategies can be helpful for:

Trauma and post-traumatic stress
Anxiety and panic
Chronic stress or burnout
Emotional overwhelm
Difficulties with emotional regulation
Feeling disconnected from the body or emotions

These approaches are often integrated with other therapies to support holistic wellbeing.

Understanding the Mind-Body Connections

Emotional experiences are not only processed through thoughts and feelings, but also through bodily responses such as muscle tension, changes in breathing, or a heightened stress response.

Somatic approaches help individuals become more aware of these signals and learn ways to respond with greater calm and regulation.

A Gentle and Trauma Informed Approach

Somatic work is always introduced gradually and at a pace that feels safe. The focus is on building awareness, strengthening coping resources, and supporting the nervous system to move toward greater balance and stability.

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Circle of Security

Circle of Security is a relationship-based approach that supports parents and caregivers in strengthening their connection with their child.

It focuses on understanding children’s emotional needs and helping caregivers respond in ways that support secure attachment, emotional development, and confidence.

When Circle of Security Can Help

This approach may be helpful for families experiencing:

Behavioural challenges in young children
Separation anxiety
Emotional regulation difficulties
Attachment or relationship concerns
Parenting stress or uncertainty

Understanding the "Circle"

Children naturally move between two key needs:

Exploring the world around them
Returning to a trusted adult for comfort, reassurance, and support

The Circle of Security model helps parents recognise these needs and respond in ways that help children feel both safe and supported while developing independence.

How Cricle of Security Supports Families

Through this approach, parents and caregivers can learn to:

Better understand their child’s emotional signals
Respond to behaviour with curiosity rather than frustration
Support their child during moments of distress
Strengthen emotional connection and trust
Build their child’s confidence and resilience

The focus is on supporting the relationship between caregiver and child, rather than focusing solely on behaviour.

A Supportive and Non-Judgemental Approach

Parenting can be challenging, and many caregivers feel unsure about how best to respond in difficult moments. Circle of Security provides a supportive framework that helps parents understand their child’s needs while strengthening the parent–child relationship.

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Play Based Therapy

Play is a natural way for children to express themselves, explore emotions, and make sense of their experiences. Play-based therapy uses this natural form of communication to help children process feelings, build coping skills, and develop emotional understanding.

For many children, it can be easier to express thoughts and emotions through play rather than through conversation alone.

How Play Based Therapy Works

During sessions, children may use activities such as:

Creative play
Drawing or art activities
Storytelling
Games
Role play

These activities create opportunities for children to communicate feelings, explore challenges, and develop new ways of responding to difficult situations.

The therapist gently guides the process while creating a safe and supportive environment where the child feels comfortable to express themselves.

What Play Based Therapy Can Support

Play-based therapy can help children experiencing:

Anxiety or worries
Emotional regulation difficulties
Behavioural challenges
Social or friendship difficulties
Family changes or transitions
Grief and loss
Trauma or stressful experiences

Through play, children can develop stronger emotional awareness, problem-solving skills, and confidence.

Supporting Emotional Development

Play-based therapy focuses on helping children:

Understand and express their emotions
Build resilience and coping skills
Strengthen self-confidence
Develop healthy ways of responding to challenges

Where appropriate, parents or caregivers may also be involved in supporting strategies at home.

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Psychoeducation

Psychoeducation focuses on helping individuals better understand their thoughts, emotions, behaviours, and mental health experiences. Gaining knowledge about how the mind and body respond to stress, emotions, and life events can make challenges feel more manageable and less confusing.

By understanding what is happening internally, people are often better equipped to respond in healthier and more supportive ways.

Building Understanding

Psychoeducation may involve learning about:

How thoughts, emotions, and behaviours interact
The body’s stress and nervous system responses
Anxiety, depression, and other emotional experiences
Trauma and its effects on the mind and body
Emotional development in children and adolescents
Neurodiversity, including ADHD and Autism

Understanding these processes can reduce self-blame and help individuals recognise that many emotional responses are normal reactions to difficult experiences.

Supporting Skill Development

Psychoeducation is often integrated with other therapeutic approaches and can help individuals:

Recognise emotional triggers and patterns
Understand their reactions to stress
Develop self-awareness
Learn strategies for managing emotions and behaviour
Strengthen coping and resilience

Knowledge and insight can be powerful tools for creating meaningful change.

Tailored to Individual Needs

Psychoeducation is adapted to suit each person’s age, experiences, and goals.

Information is shared in a practical and accessible way so it can be applied to everyday life.

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Emotional Regulation Skill Development

Emotional regulation refers to the ability to recognise, understand, and manage emotional responses in healthy and constructive ways. When emotions feel overwhelming, it can be difficult to think clearly, communicate effectively, or respond to situations calmly.

Therapy can support individuals in developing practical skills to better understand and regulate their emotional experiences.

How Somatic Therapy Works

In therapy, somatic strategies may include:

Developing awareness of physical sensations
Grounding and stabilisation techniques
Breath and nervous system regulation practices
Learning to recognise early signs of stress or overwhelm
Gentle body-based exercises to support emotional processing

These techniques help build a greater sense of safety within the body.

Understanding Emotional Resposnes

Emotions are a natural and important part of human experience. However, when emotional reactions become intense, frequent, or difficult to manage, they can impact relationships, decision-making, and overall wellbeing.

Emotional regulation work focuses on helping individuals:

Recognise and name emotions
Identify emotional triggers
Understand how emotions affect thoughts and behaviour
Notice early signs of emotional escalation

Developing this awareness is often the first step toward responding more effectively to challenging situations.

Building Practical Skills

Therapy may include learning strategies such as:

Grounding and calming techniques
Mindfulness and breathing exercises
Distress tolerance strategies
Identifying and expressing emotions in healthy ways
Problem-solving and coping strategies
Developing healthy routines and self-care practices

These tools can help individuals feel more in control of their emotional responses.

Supporting Children, Adolescents, and Adults

Emotional regulation skills can be beneficial across all stages of life. For children and adolescents, therapy may focus on learning to recognise and communicate emotions, manage frustration, and develop healthy coping strategies.

For adults, emotional regulation work may involve strengthening self-awareness, managing stress, and responding more calmly during difficult situations.

A Supportive and Individualised Approach

Emotional regulation strategies are introduced gradually and adapted to suit each individual’s needs, strengths, and goals. Over time, these skills can support greater confidence, resilience, and emotional balance.

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Psychotherapy

Psychotherapy is a collaborative process that supports individuals in exploring their thoughts, emotions, experiences, and patterns of behaviour in greater depth. It provides a safe and confidential space to reflect on challenges, develop insight, and work toward meaningful change.

Through this process, individuals can gain a deeper understanding of themselves and the factors that may be influencing their current experiences.

Exploring Patterns and Experiences

At times, past experiences, relationships, or long-standing patterns can shape how we respond to situations in the present. Psychotherapy helps bring awareness to these patterns and explores how they may be impacting emotional wellbeing, relationships, and daily life.

This process may involve:

Reflecting on personal experiences and life events
Exploring emotional responses and behavioural patterns
Increasing self-awareness and insight
Understanding how past experiences influence present challenges

Supporting Personal Growth and Healing

Psychotherapy can support individuals who are experiencing:

Anxiety or depression
Relationship difficulties
Life transitions or identity exploration
Trauma and unresolved experiences
Emotional overwhelm or stress

By creating space for reflection and understanding, psychotherapy can help individuals develop healthier ways of coping and relating to themselves and others.

A Collaborative and Individualised Process

Psychotherapy is tailored to each person’s needs, goals, and pace. The therapeutic relationship itself plays an important role, providing a supportive and respectful environment where individuals feel heard and understood.

Different therapeutic approaches may be integrated depending on what best supports each individual’s wellbeing.

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