Therapy Approaches

Choosing to start therapy is a big step. The type of therapy you have – the “approach” – shapes what we pay attention to, the kind of conversations we have, and how we work towards change.

I mainly offer two evidence-based approaches: Interpersonal Psychotherapy (IPT) and Cognitive Behavioural Therapy (CBT). Both are recommended in UK clinical guidelines and have strong research support for difficulties such as depression and anxiety.

You don’t need to know which approach you want before you get in touch. We’ll decide together what’s likely to help you most.

Interpersonal Therapy (IPT)

Interpersonal Therapy (IPT) focuses on what’s happening in your relationships and in your life right now. It helps you explore how experiences such as loss, conflict, role changes or isolation are affecting your mood – and how changes in these areas can support your recovery.

In IPT we might look at:

Grief, loss or bereavement – when someone important has died, or a relationship has ended
Ongoing conflict – tensions, arguments or “walking on eggshells” with a partner, family member, friend or at work
Life changes and role transitions – such as becoming a parent, moving country, retirement, job changes or relationship breakdown
Feeling alone or disconnected – wanting closer, more supportive relationships but not knowing how to get them

IPT is typically time-limited and structured, with a clear focus agreed between us at the start. The aim is to help you feel better and more secure in your relationships, and to give you skills you can carry into the rest of your life.

Learn more about Interpersonal Psychotherapy (IPT)

Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) focuses on the links between your thoughts, feelings, physical sensations and actions. It helps you notice unhelpful patterns that keep problems going – and test out new ways of thinking and behaving.

CBT can be particularly helpful for:

Depression and low mood
Anxiety problems such as worry, panic, social anxiety or health anxiety
Stress and burnout
Sleep difficulties
Low self-esteem and self-criticism

In CBT we work together to understand how your difficulties developed and what keeps them going now. Sessions are practical and goal-focused. You’ll usually have small “between-session tasks” – things to notice, test or practise – so that change happens in your everyday life, not just in the therapy room.

Learn more about Cognitive Behavioural Therapy (CBT)

Do I have to choose between CBT and IPT?

No. It’s my job, not yours, to think about which approach (or combination) is likely to help.

In our first meetings, I’ll ask about:

What you’re struggling with now
What’s happening in your relationships and day-to-day life
Any past experiences that still feel very present
What you’re hoping will feel different by the end of therapy

From there, I’ll explain whether CBT, IPT, or a blend of both seems the best fit, and we’ll agree this together. You’re always free to ask questions or say if something doesn’t feel right.

Evidence-based, structured therapy

Both CBT and IPT have been extensively researched and are recommended by national guidelines for difficulties such as depression and several anxiety disorders.

What that means in practice:

We work with a clear focus and shared understanding of the problem
We agree goals and regularly review progress
Therapy is usually time-limited rather than open-ended
You are actively involved both in and between sessions

My aim is to offer therapy that is not only warm and supportive, but also grounded in approaches that are shown to help.

What it’s like to work together

Regardless of the approach we use, therapy with me is:

Collaborative – we work as a team; I bring psychological expertise, you bring expertise in your own life
Respectful and non-judgemental – there is space for all of your feelings, including the ones you find hardest to share
Paced to you – we’ll move at a speed that feels manageable and safe, not overwhelming

I currently offer online therapy for adults living in the UK, so you can access support from home or another private space.

Next steps

If you’re wondering whether CBT, IPT or talking therapy in general might help, we can talk it through.

You can get in touch to ask any questions or to arrange an initial appointment, and we’ll decide together on the most helpful way forward.