Our approach
You don’t need to know which type of therapy you need. Our psychologists will work with you to understand what is going on, and together you’ll consider what is most likely to help.
Your initial assessment is about building a shared picture of what has brought you here, how things developed and what keeps them going. Psychologists call this a formulation.
From that understanding, your psychologist will suggest approaches that are likely to be useful and talk them through with you. You agree the plan together.
Therapy is regularly reviewed, so it stays focused on what matters to you and can adapt as things change.
These are the main evidence-based therapies our psychologists use, explained in plain English. In practice, therapy often draws on more than one.
Looks at the links between thoughts, feelings, body sensations and what we do, and how these can keep difficulties going.
CBT is a practical, structured approach. Together you look at the patterns that keep a difficulty going, such as particular ways of thinking or avoiding things, and try out different ways of responding. It is one of the most widely researched therapies, particularly for anxiety and low mood.
Builds skills for managing intense emotions, distress and relationships.
DBT combines acceptance with change. It focuses on practical skills for noticing and managing intense emotions, tolerating distress without making things worse, and handling relationships. Elements of DBT can be used flexibly within individual therapy.
Helps you relate differently to difficult thoughts and feelings, and move towards what matters to you.
Rather than trying to get rid of difficult thoughts and feelings, ACT helps you notice them, make room for them and loosen their grip, so you can put more energy into the things that matter to you.
Particularly helpful when shame and self-criticism are part of the picture.
CFT looks at how our threat, drive and soothing systems shape the way we feel. It can be especially useful when someone is very self-critical or carries a lot of shame, helping to develop a kinder, steadier way of relating to yourself.
A structured, evidence-based therapy for post-traumatic stress.
PE is a trauma-focused therapy that helps people gradually and safely approach memories and situations they have been avoiding since a traumatic experience, so that they become less overwhelming over time.
A form of CBT adapted for the effects of traumatic experiences.
TF-CBT helps people make sense of a traumatic experience and its impact, working on the memories, meanings and patterns of avoidance that can keep trauma-related difficulties going.
A structured therapy that helps the brain process distressing memories.
EMDR uses bilateral stimulation, such as guided eye movements or tapping, while you bring a distressing memory to mind. It aims to help the memory feel less vivid and distressing. EMDR is recommended in clinical guidance for post-traumatic stress and can be delivered online.
Strengthens the ability to make sense of your own and other people’s minds.
MBT focuses on understanding what is going on in your own mind and in other people’s, especially when emotions run high. It can be helpful when relationships feel confusing or intense.
Considers the relationships, families and wider contexts that shape our lives.
A systemic approach thinks about people in the context of their relationships, families, cultures and circumstances. At Elementa it informs individual therapy; we do not offer family therapy as a standalone service.
Looks at relationship patterns that began earlier in life and how they show up now.
CAT is a time-limited therapy that maps out recurring patterns in how we relate to ourselves and others, where they may have come from, and how to step out of them. Some of our psychologists have additional training in CAT.
That’s exactly what the introductory call is for. Tell us a little about what’s going on and we’ll talk through the options with you, with no obligation to continue.