Cognitive Behavioral Therapy (CBT) is an effective, evidence-based treatment that helps people manage difficult thoughts, emotions, and behaviours. Whether you’re struggling with anxiety, depression, stress, or other challenges, CBT can provide you with practical skills to take control of your mental well-being.

What is CBT?
CBT is based on the idea that our thoughts, feelings, and behaviours are connected. Sometimes, negative thinking patterns can keep us stuck in cycles of distress. CBT helps you recognise these unhelpful patterns and change them.

How CBT Works
During therapy, you’ll work collaboratively with your psychologist to:

• Identify unhelpful thought patterns and replace them with more balanced thinking
• Learn coping strategies to manage emotions and stress
• Develop practical skills to change behaviours that may be limiting
• Build long-term resilience and confidence in handling life’s challenges

Key CBT Techniques You’ll Learn

• Changing Negative Thinking – Learn to recognise and challenge unhelpful thoughts that affect your emotions and decisions.
• Behavioral Activation – Engage in activities that boost your mood and motivation, even when you don’t feel like it.
• Mindfulness & Relaxation – Techniques to help you stay present, reduce stress, and improve emotional balance.

Acceptance and Commitment Therapy (ACT) can help you break free from the struggle, find meaning, and live a life guided by your values.

What is ACT?
ACT is a modern, evidence-based therapy that helps you develop psychological flexibility—the ability to stay present, be more accepting of your thoughts and feelings, and take action toward what truly matters to you.
Unlike traditional approaches that focus on eliminating distress, ACT teaches you how to make space for difficult emotions while still moving forward in life.

What Conditions Can ACT Help With?

• ACT has been shown to be highly effective for:
• Anxiety (including panic attacks, social anxiety, and phobias)
• Depression and mood difficulties
• Stress and burnout
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)

How ACT Works
ACT helps you shift from fighting your thoughts and feelings to accepting them with openness and curiosity. Through guided exercises and strategies, you’ll learn to:

• Recognise and detach from unhelpful thoughts (so they no longer control you)
• Make room for difficult emotions instead of avoiding them (so they lose their power over you)
• Clarify your core values (what truly matters in your life)
• Take meaningful action (even when fear or doubt arises)

Key ACT Techniques You’ll Learn

• Acceptance – Instead of struggling against difficult emotions, learn to make space for them.
• Cognitive Defusion – Techniques to reduce the impact of negative thoughts, so they no longer dominate your choices.
• Values-Based Living – Clarify what truly matters to you and align your actions with your values.
• Mindfulness & Present-Moment Awareness – Learn to stay grounded and fully engaged in life, even during difficult times.
• Committed Action – Take steps toward your goals, even in the presence of fear, doubt, or discomfort.

Both CBT and ACT have been shown to be effective in treating:

• Perfectionism and self-criticism
• Low self-esteem and identity struggles
• Adjustment disorders
• Anxiety (including panic attacks, phobias, and social anxiety)
• Depression and low mood
• Stress and burnout
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Sleep difficulties (such as insomnia)
• Many other emotional and behavioural challenges

Mindfulness is the practice of bringing your full attention to the present moment with openness and without judgment. It can help reduce stress, improve emotional regulation, and enhance overall well-being. By focusing on the here and now — whether through breathing exercises, meditation, or mindful awareness in daily activities — mindfulness allows you to cultivate greater self-awareness and resilience. As part of therapy, mindfulness techniques can support mental health by helping you manage anxiety, depression, and stress more effectively.