This approach originates from the work of Carl Rogers who believed that by the therapist actively demonstrating what he termed the three core conditions; authenticity, empathy and an unconditional positive regard then change, progression and development towards an individual's full potential will naturally occur. The therapist is neither directive nor acts as an expert on somebody else's life, instead trusting that by demonstrating the core conditions and facilitating an environment of warmth and safety together with the employment of therapeutic skills, individuals will start to find their own solutions.

Originating from two separate approaches; Cognitive Therapy and Behavioural Therapy, Cognitive Behavioural Therapy looks at the link between how our cognitions (thoughts) can affect how we feel, behave and our physiology. This approach in contrast to the above two can be quite directive and educational with the use of collaboratively agreed homework assignments to further learning in between sessions. The aim of CBT is for the client to learn a new set of skills to manage their issues enabling them to become their own therapist.

Originally based on the work of Freud and later John Bowlby, this approach looks at how our past and in particular early relationships with significant others can affect us in the present day. Sometimes we may unconsciously play out early attachment patterns which can cause difficulties in adult relationships. This therapy seeks to increase awareness and understanding of learned unhelpful ways of relating to others and identify how we can change these so we can have more satisfying, equal and healthy relationships in the present day.

ACT is a therapeutic approach which can help people to increase psychological flexibility. This is achieved by learning the skills of present moment awareness, being able to open up to difficult thoughts and feelings and to take committed action which is guided by our personal values.

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Through using an ACT approach, we can learn to accept what we cannot control and take committed actions to enrich our lives in line with our personal values.

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For example, someone with social anxiety might practice accepting their nervous feelings while still choosing to attend social events in line with their value of connection.

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ACT has been shown effective for a wide range of issues, including:

• Anxiety and depression

• Chronic pain

• Stress and burnout

• Addictions

• Relationship issues

Mindfulness-Based Cognitive Therapy (MBCT) is a therapeutic approach which combines Cognitive Behavioural Therapy (CBT) techniques with mindful practise.

Through MCBT we can learn how to notice and relate differently to our thoughts and emotions, rather than getting caught up in them.

Whilst traditional CBT focuses on changing the content of thoughts, eg; I’m a failure → ‘I’m doing my best, MCBT focuses on changing your relationship to your thoughts and learning to observe them as mental events that come and go, rather than facts or truths.

MCBT can help you to how learn to step back from your thoughts instead of getting lost in them.

Rather than trying to “fix” negative thoughts, we can practice noticing them, accepting them, and letting them pass, rather like watching clouds move across the sky.

MCBT has been shown to be effective for a range of issues including;

• Depression (especially recurrent episodes).

• Rumination and worry.

• Anxiety

• Emotional Regulation.

• Stress and Burnout

• Chronic Pain

Compassion Focused Therapy (CFT) is a therapeutic approach based on the understanding that our brains have evolved with three major emotional regulation systems:

1. Threat system – detects danger and triggers difficult feelings such as fear, anxiety, anger, or shame.

2. Drive system – motivates us to pursue goals and achievements

3. Soothing system – helps us feel safe, content, and connected

Sometimes people with high self-criticism or experiences of trauma can have an overactive threat system and an underdeveloped soothing system.

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CFT can be helpful in rebalancing these systems by cultivating compassion for oneself and others.

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CFT not about self-pity, but rather developing the wisdom, courage and compassion to reduce emotional distress.

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CFT has shown to be effective for a wide range of issues including;

• Increasing self-compassion and emotional warmth

• Reducing self-criticism, shame and inadequacy

• Regulating difficult emotions

• Improving mental well-being and resilience

• Depression

• Anxiety

• Trauma