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Acceptance and Commitment Therapy (ACT) is an evidence-based approach to psychological wellbeing that helps people develop greater flexibility in responding to life’s challenges. Rather than trying to eliminate difficult thoughts or emotions, ACT teaches skills to accept internal experiences with openness while choosing actions that align with your personal values.

The goal of ACT is not to feel good all the time, but to observe what patterns contribute to emotional struggle and suffering, in order to build a rich, meaningful life by focusing on what truly matters—even when uncomfortable thoughts, feelings, or circumstances are present. Through practices such as mindfulness, acceptance, cognitive defusion (learning to step back from unhelpful thoughts), and values-based action, ACT helps people respond more effectively to stress, build resilience, and create lasting behavioural change.

CFT is a type of therapy that aims to improve one’s relationship with oneself and is particularly helpful for people with a history of developmental and other trauma, or people who find they are hard on themselves and highly critical of themselves. CFT recognises that shame and self-criticism are deeply rooted emotional experiences that often arise when a person’s threat system has been over-activated (often through chronic stress or trauma). It also helps to develop self-soothing and emotion regulation skills. CFT aims to help people shift into a more soothing, safeness-focused mindset which is considered a key process in healing.

Schema Therapy integrates ‘here and now’ CBT-based coping skills, with attachment theory, deeper emotion-focused work, and psychodynamic approaches. It is particularly suited to individuals with a history of complex developmental trauma because it addresses how unmet developmental needs can create persistent, maladaptive patterns. A schema is a stable, enduring pattern that develops during childhood or adolescence and is elaborated on throughout life. A schema becomes a theme, and a lens, through which a person views and experiences their world. Schemas are common in survivors of complex trauma (and in non-clinical populations) and are formed when developmental needs of children and young people (including core emotional and attachment needs for safety, acceptance, autonomy, competence) are not met, and then the schema prevents similar needs from being fulfilled in adulthood. Schema therapy emphasises emotion-focused techniques (for example, imagery, experiential work) rather than pure cognitive or behavioural approaches. The therapeutic relationship offers “limited reparenting” – providing the safety, validation, and secure attachment the individual’s nervous system didn’t receive in key periods of personality development. Schema Therapy can help some individuals to tolerate and process difficult emotions more effectively, and it can build capacity to regulate (rather than suppress or escape) emotions. Schema Therapy is also well suited to helping individuals with intimate partner relationship patterns. It helps to provide an understanding of how early attachment wounds shape partner selection and relational dynamics, including addressing schemas and underlying modes that emerge when under stress, and which often lead to relationship dysfunction, boundary violations, or finding it difficult to leave harmful relationships. Overall, Schema Therapy is an evidence-based transdiagnostic approach that has been developed for complex PTSD, emotional dysregulation, and personality patterns. It is an approach that addresses underlying patterns (rather than just symptoms), and it can help individuals to recognise how childhood patterns unconsciously influence adult relationship choices and other thinking, emotional and behavioural patterns.

EMDR is an evidence-based psychotherapy that facilitates the brain’s natural capacity to

process traumatic memories, using Bilateral Stimulation that activate both brain hemispheres

during memory processing, and allows the nervous system to “digest” traumatic material at a

manageable pace. EMDR is effective for treating trauma because it works with the implicit

(body-based/somatic and emotional) memory systems where trauma is often encoded. EMDR

is based on the Adaptive Information Processing (AIP) Model, which posits that traumatic

memories become “stuck” in their original form – unprocessed, fragmented, and disconnected

from current safety. EMDR can help facilitate reprocessing so traumatic material becomes

integrated into adaptive memory networks, hopefully resulting in a “here and now” felt sense

of safety. The goal of EMDR is that the individual can then access their traumatic memories

and stay within a “window of tolerance” (for example, remain calm, contained, present and

alert when in contact with a memory) without the original distress and dysregulation into

hyperarousal (for example, anxious, panicked, angry, rage symptoms) or hypoarousal (for

example, spacey, detached, numbed off, dissociated) states.

Cognitive Behavioral Therapy (CBT) is an evidence-based approach that focuses on the connection between our thoughts, emotions, and behaviors. CBT helps identify unhelpful or inaccurate thinking patterns that can contribute to emotional distress and teaches practical strategies to challenge these patterns and develop healthier ways of thinking and responding.

By learning new coping skills, problem-solving techniques, and more balanced thinking habits, people can reduce the impact of anxiety, depression, stress, and other challenges. CBT is goal-oriented, practical, and skill-based, providing tools that can be applied in everyday life to improve emotional wellbeing and build lasting resilience.

Gottman-informed Couples & Relationship Therapy is based on decades of research into what helps relationships thrive. Drawing on the work of the Gottman Method, this approach helps couples and individuals strengthen communication, deepen friendship and emotional connection, navigate conflict more effectively, and build lasting trust.

Rather than focusing only on resolving problems, Gottman-informed therapy emphasizes developing practical skills that support healthy, resilient relationships. These include improving communication, managing conflict respectfully, increasing understanding of each other’s needs, fostering intimacy, and creating shared meaning. By identifying both relationship strengths and areas for growth, couples can move away from unhelpful patterns and build a stronger, more satisfying partnership.

Cognitive Behavioral Therapy for Eating Disorders (CBT-E) is an evidence-based, transdiagnostic treatment designed to address the underlying processes that maintain eating disorders, regardless of the specific diagnosis. Rather than focusing solely on eating behaviors, CBT-E helps individuals understand and change the thoughts, beliefs, and patterns that contribute to difficulties with food, body image, and self-worth.

CBT-E supports people in developing a more balanced relationship with eating, reducing behaviors such as restriction, binge eating, purging, or compulsive exercise, and addressing perfectionism, low self-esteem, and rigid thinking where relevant. Through practical strategies, self-monitoring, and collaborative goal setting, individuals build healthier habits, improve emotional coping, and work toward lasting recovery and greater psychological wellbeing.