My approaches
There are many different models of treatment in therapy. Psychologists are trained in different modalities and specialise in the models they prefer to work with. In my practice, I draw on different treatment modalities that will be tailored to your needs and goals. I might combine strategies from any of these models as they give me more tools to support you.
Common aspects of all of the approaches I use are that they are all evidence-based and active forms of psychotherapy. The treatment might involve reading suggestions, experiments and action plans for you to try between sessions.
ACT
Acceptance and Commitment Therapy (ACT) is an approach that aims to help individuals develop psychological flexibility, self-compassion, reduce judgment, and increase the ability to live a life that is more aligned with their values.
It is based on the principle that people are not “broken” and need to be fixed; Sometimes they just get stuck in patterns of behaviour and thinking that perpetuate the problems. Suffering is seen as a normal part of the human experience, and trying to control, suppress, or avoid unpleasant thoughts, emotions, and sensations can, in fact, intensify them and create more suffering.
You don't have to like what's happening to you to learn to accept it. You also don't have to suppress negative or difficult experiences. With the help of ACT, you can learn to change how you relate to these experiences and focus your energy on what is truly important to you and is within your control.
ACT is an evidence-based approach that was created in the early 1980s by American psychologist Steven C. Hayes. There is an immense amount of research indicating its effectiveness in treating many psychological problems.
We as a culture seem to be dedicated to the idea that ‘negative’ human emotions need to be fixed, managed, or changed—not experienced as part of a whole life. We are treating our own lives as problems to be solved as if we can sort through our experiences for the ones we like and throw out the rest.
CBT
Cognitive Behavioural Therapy (CBT) was developed by American psychologist Aaron Beck in the 1960s. It is a psychotherapeutic approach that aims to explore the connection between thoughts, emotions, and behaviours. It is based on the theory that our thoughts and beliefs impact how we feel and how we behave.
CBT aims to help the person identify irrational thought patterns that are causing emotional discomfort and/or problematic behaviours, and develop skills to change patterns that might be causing or maintain the difficulties.
Some CBT strategies include cognitive restructuring, behavioural activation, exposure and response prevention, and problem-solving.
FAP
Functional Analytic Psychotherapy (FAP) is a type of therapy that is based on behavioural therapy. The foundation of this approach lies in the belief that our behaviours are shaped by the environment around us. Change can occur through the modification of our interpersonal interactions. FAP is also influenced by the principles of mindfulness and acceptance-based therapeutic approaches.
FAP aims to improve the quality of interpersonal relationships. The therapist helps the client recognize and understand their behaviour patterns around others and how these patterns contribute to their overall functioning and impact the people around them.
CFT
Compassion-focused therapy (CFT) was developed by British psychologist Paul Gilbert in the first decade of the 21st century. It is a type of psychotherapy that combines cognitive behavioural therapy (CBT), evolutionary psychology, neuropsychological models of compassion, and principles from Eastern philosophy to help individuals develop compassion for themselves and others.
CFT is beneficial for those who are highly self-critical and who experience persistent feelings of shame and guilt.
REBT
Rational Emotive Behavioural Therapy (REBT) was developed by American psychologist Albert Ellis in the 1950s. Ellis believed that most people are unaware that many of their thoughts about themselves and about how life should be are irrational and negatively affect the way they behave in relationships and important situations. According to Ellis, these thoughts lead people to suffer negative emotions and engage in self-destructive behaviours.
The therapist works with the client to identify the core beliefs and cognitive errors that are contributing to their negative emotions and behaviours, help them to challenge those beliefs and develop more positive and accurate ones and practice acceptance.
Some of REBT's main concepts are:
- Self-acceptance: it’s nice to have people’s love and approval. But even without it, you can still accept and enjoy yourself;
- Fallibility: we are all fallible human beings. It is preferable to do things well, but it’s human to make mistakes. There is no need for shame or guilt;
- Realism: people are going to act the way they want, not the way you want. Others are also worthy of acceptance, even when their behaviour involves something that you don’t like;
- Frustration tolerance: learn to develop more tolerance and resilience when facing difficult events.