Therapy
Therapeutic approach
The main therapeutic approach I use is Rational Emotive Behavioural Therapy (REBT), a practical, action-oriented form of cognitive behavioural therapy (CBT).
REBT looks beneath everyday thoughts to examine the personal rules we hold about ourselves, other people and life. Some of the rules develop through family, culture or past experiences, without us consciously choosing them. Rigid beliefs such as “I must always get things right” or “I need everyone’s approval” can create emotional distress and get in the way of the life we want to lead. These beliefs can be questioned and changed.
This capacity for change is central to REBT’s principle of emotional responsibility: recognising that much of our emotional distress is shaped by the beliefs we hold about what happens to us. Taking responsibility for your emotional responses means recognising your capacity to influence them. You may not be able to change what has happened, but you can work on the beliefs and responses that shape what you do next.
At the start of therapy, we agree a clear, specific and achievable therapeutic goal based on your current difficulties and what you want to change. This goal gives our work direction and provides a focus for reviewing your progress.
This work requires openness, commitment and a willingness to challenge familiar ways of thinking. Together, we examine the patterns of thinking, feeling and behaving that stand in your way. I offer a safe space, gentle challenge and practical tools to help you turn understanding into action, both during and between sessions.
Our work together focuses on helping you achieve your therapeutic goal. Along the way, you’ll learn an approach you can continue to apply independently, helping you respond to future emotional difficulties with greater confidence and resilience.
My areas of specialty
Life can feel overwhelming at times. Maybe you are feeling anxious, stuck, powerless or that you’re never good enough. I am here to provide a safe space and help you develop more constructive ways of thinking and responding.
Some of the areas I can help you with:
Anxiety, stress and burnout
Some thoughts and beliefs you may recognise:
- “Things must go the way I’ve planned. I wouldn’t be able to cope otherwise.”
- “What if people notice I’m anxious. They’ll think I’m incompetent.”
- “I’d rather resign than present in public.”
- “If I fail this exam, my life is ruined.”
When worries take over or external demands feel relentless, everyday life can become exhausting. You may feel pressure to stay in control; fear making mistakes or doubt your ability to cope. Together, we’ll explore these pressures, challenge rigid expectations and develop practical ways to approach uncertainty, manage demands and recognise your limits.
Low self-esteem and self-confidence
Some thoughts and beliefs you may recognise:
- “I messed up that presentation. It is unacceptable. I should always be on top of everything.”
- “I’m not enough. I’m too much.”
- “I must hide that I haven’t understood everything people said in meetings. I’ve lived in the UK for years. By now, I should be fluent. People will think I’m so stupid.”
- “I can’t ask her out. What if she rejects me? It’d be the most awful thing ever.”
Feeling inadequate or fearing judgement can hold you back in relationships, work and everyday decisions. You might dismiss your achievements, strive for perfection or avoid opportunities because the possibility of rejection feels daunting. We’ll explore the beliefs behind these patterns, helping you judge yourself less harshly and build confidence through manageable, meaningful steps.
Depression and low mood
Some thoughts and beliefs you may recognise:
- “I shouldn’t have lost my job. Why did it happen to me? The world is such an awful place.”
- “I can’t live without him in my life. Just the thought is unbearable!”
- “Look at what they’ve achieved at my age. They have it all and I’m such a failure.”
- “After all this time, I should have close friends and feel that I belong in this country. Why do I still feel so lonely.”
When life feels heavy, it can be difficult to find motivation, connection or hope. Loss, disappointment and comparisons with others may leave you feeling stuck or questioning your worth. Together, we’ll explore what you’re experiencing, address beliefs that fuel hopelessness and identify manageable steps towards a more engaged, fulfilling life.
Trauma and post-traumatic stress disorder (PTSD)
Some thoughts and beliefs you may recognise:
- “Other people went through the same experience and seem to be coping. I should be able to cope too. There must be something wrong with me.”
- “Why did I survive when others didn’t? I don’t deserve to be alive.”
- “I should have done more to help those people. I was such a coward.”
- “I must stay on guard at all times. If I let myself relax, something terrible will happen again.”
After a traumatic experience, you may struggle with fear, guilt, shame or questions about how you responded or survived. There is no single way to react to trauma. Working at your pace, we’ll explore its impact, gently address harsh judgements about yourself and support your recovery, helping you move beyond survival and reclaim your life.
Sleep difficulties and insomnia
Some thoughts and beliefs you may recognise:
- “I must fall asleep as soon as possible. If I don’t get eight hours of uninterrupted sleep, I won’t be able to cope tomorrow.”
- “I must have a deep and restful sleep; I can’t tolerate not feeling refreshed.”
- “I need complete silence and a pitch-black room. If conditions aren’t perfect, there’s no way I’ll sleep.”
Struggling to sleep can become even more distressing when bedtime brings pressure to get enough rest or fear about the next day. We’ll explore the worries, expectations and habits surrounding sleep, helping you ease the struggle, develop more flexible expectations and build confidence in coping after a difficult night’s rest.
Panic attacks and panic disorder
Some thoughts and beliefs you may recognise:
- “I must never feel those terrifying sensations again. I felt like I was dying, and I couldn’t bear to go through that again.”
- “I must not lose control when I have a panic attack. It would be too shameful.”
- “I must avoid anywhere I might have a panic attack. I couldn’t cope if I couldn’t escape.”
Panic attacks can feel overwhelming, and fear of another episode may begin to shape where you go and what you do. Together, we’ll explore how you interpret and respond to these sensations, address fears about losing control or being judged, and work towards approaching everyday situations with greater confidence and flexibility.
What to expect in therapy?
In our first session, we explore your current concerns and relevant history, identify what you would most like to change, and agree on your priorities and goals. I explain how CBT–REBT works and what we can each bring to the process. We also discuss confidentiality, practical arrangements and cancellation policies, with time for any questions you may have.
Your therapeutic goal provides a guiding thread throughout therapy, helping us shape our work around what you most want to achieve. We take time to make it specific and achievable and regularly review your progress towards it. We also discuss the likely length of our work, recognising that this will depend on your needs, goal and progress.
Sessions are collaborative, structured and practical.
At the start, we agree an agenda for the session, reflect on what has happened since we last met, and review your progress. Together, we explore how your beliefs and responses may be contributing to your difficulties and practise alternative ways of thinking and acting.
Towards the end of each session, we agree on practical activities to try before we meet again. These are tailored to your goals and circumstances, helping you apply what you learn to everyday challenges, relationships and decisions.
I offer guidance, explain ideas and ask questions to help you examine beliefs that may be getting in your way. We agree together how I can best support you, including how comfortable you feel with gentle, constructive challenge. Throughout our work, we review the support you need and adapt my role to reflect your growing emotional resilience.
As we approach the end of therapy, we review what you have learned and plan how you can maintain your progress and use the new skills to respond to future challenges with greater confidence and consistency.
If you’re considering counselling, I offer a free 20-minute initial consultation to explore what brings you here, answer your questions and discuss whether my approach feels right for you.
Information & fees
I provide individual counselling sessions to adult clients (18+).
I work with you remotely through online video calls.
I offer a free 20-minute phone consultation to new clients to discuss why you are seeking support and how I might be able to help you.
After that, my fees are £75 for each 55-minute CBT-REBT session.
Sessions usually take place on a weekly basis, at the same time and day each week. Fortnightly sessions are possible in some cases, but I would usually recommend beginning with weekly sessions.
I speak English and French fluently and conversational Italian.