It is not uncommon to judge a situation according to our biases or jump to conclusions when we feel something’s not right. In CBT, we learn to identify and correct thinking patterns that may not be helpful for us, that reduce the intensity of our difficult feelings and increase problem-solving skills.

In mental health conditions such as depression, anxiety, and trauma, negative and unhelpful thinking can present itself in ways such as:

1. Black and white thinking (judging ourselves, others or experiences as extremes, such as happy or sad, success or failure, instead of acknowledging the shades of gray in between)

2. Overgeneralization (taking one instance and imposing it on other situations)

3. Catastrophizng (blowing things out of proportion)

4. Emotional reasoning (judging a situation purely on how we feel about it)

To correct some of these thinking patterns, it is important to learn how to identify situations that might trigger them and challenge them with evidence / reality. As we learn how to identify, tackle and change these thinking patterns, we will be able to manage difficult emotions more confidently.

CBT is a collaborative, structured and homework-based approach that includes strategies such as thought record keeping and reviewing, gradual exposure to feared situations, problem-solving, role-playing, or relaxation techniques. The more you practice the skills, the more you may find yourself adapting to new behaviors and thoughts in the future

This involves looking at and often challenging and restructuring those beliefs, thoughts, and choices we make that are keeping us ‘stuck’ where we don’t want to be stuck. This results in the creation of new perspectives, and understandings, and the strength to make choices that lead to greater happiness, peace, joy, and emotional freedom.

•https://www.emdr.com/what-is-emdr/EMDR

Imagine, for a moment, the impact of a difficult, painful, and/or traumatic event on your life. The vivid memories, the overwhelming emotions, and how they might hijack your present, making it feel like you're stuck in the past. Psychological distress resulting from trauma can be overwhelming, but Eye Movement Desensitization and Reprocessing (EMDR) therapy can help.

• Understanding EMDR

EMDR is a therapy approach that was developed in the late 1980s by Francine Shapiro. It's based on the idea that our brains have a natural ability to process and heal from traumatic experiences. However, sometimes this process gets stuck, leaving individuals struggling with the emotional baggage of their past traumas.

EMDR aims to help clients unlock this natural healing process by utilizing bilateral stimulation, typically in the form of side-to-side eye movements, sounds that go back and forth between ears, or tapping on alternating sides of the body. These bilateral movements are used in conjunction with guided therapy to help clients reprocess their traumatic memories and alleviate the emotional distress associated with them.

The bilateral stimulation used by the EMDR therapist is thought to mimic the natural processing that occurs during REM (rapid eye movement) sleep. This helps the brain process traumatic memories more adaptively, detaching the emotional charge from the memories and allowing the person to move forward in life.

• Why Choose EMDR for Psychological Distress?

So, why might someone choose EMDR over other forms of therapy to address their psychological distress? Here are some compelling reasons to opt for this kind of trauma therapy:

1. Effective Trauma Resolution: EMDR has a strong track record in treating post-traumatic stress disorder (PTSD) and other trauma-related conditions. It can lead to significant improvements in a relatively short amount of time.

2. Less Reliving and More Healing: Unlike traditional talk therapies, EMDR doesn't require clients to relive their trauma in detail. Instead, it helps them process the memories without being overwhelmed by them.

3. Empowerment and Resilience: EMDR fosters a sense of empowerment as clients develop their own coping strategies and positive beliefs. This can be transformative in rebuilding self-esteem and building one’s confidence in their ability to handle difficult situations in the future.

4. Broad Applicability: EMDR is not limited to trauma counselling alone; it can be used to address various psychological distress, including anxiety, depression, phobias, and negative beliefs about oneself.

5. Customized Approach: Your EMDR therapist will tailor the treatment to your specific needs. This personalized approach ensures that you receive the most effective care for your unique experience.

6. Shorter Treatment Duration: EMDR often requires fewer sessions compared to traditional therapy, making it a more time-efficient option.

While EMDR is traditionally done in-person, there are effective adaptations for online work.

It's important to note that while EMDR is a powerful tool, it may not be suitable for everyone. It's essential to work with a trained EMDR therapist or a counsellor near you who can assess whether this approach is the right fit for your unique needs. If you are curious about EMDR, please get in touch and one of our trauma therapists can help you decide. You are not alone in this, and hope is just around the corner.

Are you experiencing uncertainty, a life transition or change in life. Maybe you are navigating grief, anxiety, depression, eating disorders, or postpartum depression. Let's collaboratively find ways to support you best. Though I offer talk therapy, I am all about acting on discoveries. Once the problem has been named and understood, I collaborate with you to come up with an effective next step. My style is direct, supportive, compassionate. reality-focused and highly practical. I am result driven and I look for immediate application while providing warm, welcoming, inclusive and encouraging space.

I approach my work with a systemic perspective. I look at the big picture to see what system you are a part of, the role you play, how the system upholds you and how it holds you back. I collaborate with you to see how the system functions, what patterns are in place and how they are sustained.

This journey you are on does not have to be taken alone; let's work together to get you at your best, living out the most of your life.

This means that we will work together to uncover, discover, or rediscover your unique and particular strengths and use them to empower and strengthen you on your life journey.

This involves looking at what you want to be different right now, exploring and discovering what you want for yourself in the future, and what steps we will take to make this happen. It also entails looking at the things in your life that you want to continue to have happen and how to have more of what you do want, and thus less of what you don’t want.

All of us have worth, and we deserve to be treated with care and respect. The humanistic approach believes that every individual can be empowered for change,. Therefore growing to become better versions of ourselves. I believe that every individual is unique with potential, and given the space for healing, exploration and nurturing, that potential can be reached.