CFT takes an evolutionary perspective on mental health, recognising that our minds evolved in a very different environment than to the one we live in today. This mismatch can sometimes create internal conflict for us - between how we instinctively react and what we actually need to feel safe and well. Many people who struggle with self-criticism and shame have learned to be their own harshest critics, often without realising where those patterns come from. If you often feel stuck in self-criticism and shame, CFT helps you explore the roots of these experiences and offers a path toward shifting them - not by forcing positivity, but by cultivating genuine emotional safety and self-compassion. This approach focuses on helping you build a compassionate inner voice, making it easier to respond to difficult emotions with understanding and care. Over time, this can reduce feelings of shame and support more effective ways of managing emotional difficulty.

CBT focuses on the connections between your thoughts, feelings, behaviours, and underlying beliefs. It’s especially useful for identifying patterns in how you interpret situations - particularly when those interpretations lead to distress or get in the way of living the life you want. Often, we hold deep-seated beliefs about ourselves, others, or the world that have developed over time - sometimes without us even realising it. These beliefs can influence the way we think and act, and in turn, how we feel. CBT helps you become more aware of these patterns and gently challenge the ones that are unhelpful or no longer serving you. Rather than trying to "think positive" or ignore difficult feelings, CBT helps you step back from overwhelming thoughts, manage your emotional responses, and experiment with new, helpful behaviours. This can lead to meaningful shifts in how you cope with emotions and engage with daily life.

At its core, ACT is about developing psychological flexibility - the ability to stay connected to what matters most, even in the presence of difficult thoughts and feelings. Life inevitably brings challenges, and our internal experiences can sometimes pull us away from our values and the things that give life meaning. ACT helps us respond differently - so we can show up fully for the life we want to lead, even when things are hard. This approach involves making space for difficult internal experiences, rather than fighting them, often using techniques such as mindfulness. It also includes creating distance from unhelpful thoughts so they no longer have to control our actions - a process known as cognitive defusion. A key part of ACT is the gentle exploration of your core values - the deep, guiding principles that can bring purpose and direction to life. ACT supports you in taking meaningful, values-based steps that move you toward a richer, more fulfilling life.

If you’ve experienced trauma or overwhelming emotional events, EMDR helps you process those memories in a way that reduces their intensity and emotional charge. These experiences - whether they stem from single incidents or ongoing stress - can sometimes become "stuck" in the nervous system, leading to distressing symptoms like flashbacks, anxiety, or emotional numbness. EMDR works by helping the brain reprocess these memories using bilateral stimulation (such as guided eye movements, sounds, or taps), while you focus on specific aspects of the traumatic memory in a safe and supportive environment. This process doesn’t erase the memory, but it can significantly reduce its emotional impact, so it no longer feels as intrusive or overwhelming. Over time, EMDR can help you develop a greater sense of emotional safety and can support the formation of more balanced, compassionate beliefs about yourself and the world - helping you move forward without being held back by the past.