In one to one sessions, we use a variety of methods to help you achieve your goals and overcome any challenges you may be facing. You will discover tools that you can use to improve your everyday life. We will address any unhelpful attitudes or emotions, for example any anxiety, low self-esteem, feeling overwhelmed and stressed, and unhelpful behaviours such as procrastination, sleep disturbance or unhealthy eating.
You will become able to identify non-constructive attitudes and transform them into their constructive counterparts. This will help you to manage unhelpful emotions and stressful situations. By the end you will be able to apply these tools on your own to overcome new challenges in your daily life.
Our approach draws mainly from the well-established Cognitive Therapy and Rational Emotive Behaviour Therapy. These are integrated with mindfulness and the latest findings from cognitive psychology and neuroscience.
Locations & fees
What is Rational Emotive Behaviour Therapy?
Rational Emotive Behaviour Therapy (REBT) is a practical, goal-directed approach to facing life’s challenges and achieving goals, by promoting a helpful attitude to life. It is often described as a “short-term therapy with long lasting results”, as once the approach has been learnt, it can be applied to many new situations, allowing people to use it throughout their life.
REBT is a type of Cognitive Behaviour Therapy that has been in development since the 1970s and it has gained strong empirical support since then (1). It provides a framework for people to rationally and constructively think about their problem and respond in a way that is specific to the problem. It does so by recognising weaknesses and difficulties as well as strengths and positive events, and helps us to make the most of both. While past experiences are important, the focus of CBT is on the present: what matters is what we can do now to live a more constructive life.
One of our clients, C.A. says ‘tiny changes in the way I think made a huge impact in my life. I can apply this to everything and it has become a tool I use every day’
(1) David, D., Cotet, C., Matu, S., Mogoase, C., & Stefan, S. (2017). 50 years of rational-emotive and cognitive-behavioral therapy: A systematic review and meta-analysis. Journal of Clinical Psychology, (May 2017), 304–318. http://doi.org/10.1002/jclp.22514
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What do you mean by evidence-based?
Humans are sufficiently complex and varied that no single study can ‘prove’ or ‘disprove’ the effectiveness of a therapeutic technique. Evidence for a technique needs to be built up over time to allow us to see its long-term effects and to minimise the placebo effect seen with new techniques. To add to this, peer review publications as well as the mainstream media, are more interested in talking about new controversial results about a technique rather than results that confirm our current knowledge. The best that can be done is to keep up with the latest research, identifying the best techniques from the available evidence. Dr Cristina Cioffi uses her decade’s worth of experience in psychological research and combines it with the client’s preferences to identify what is likely to work for each individual client.
We aim to work with the best empirical evidence available for every specific case and combine this with the needs and the preferences of each of our clients.
Are online sessions as effective as those in person?
Preliminary research shows that online interventions are highly effective or as effective as face to face intervention (1). Having said that, we all have our own preferences. Some of our clients have started out sceptical about online sessions. If you are unsure, our suggestion is that you give it one go and see how it feels for you.
(1) Hedman, E., Ljótsson, B., Kaldo, V., Hesser, H., El Alaoui, S., Kraepelien, M., … Lindefors, N. (2014). Effectiveness of Internet-based cognitive behaviour therapy for depression in routine psychiatric care. Journal of Affective Disorders, 155(1), 49–58. http://doi.org/10.1016/j.jad.2013.10.023
Lappalainen, P., Granlund, A., Siltanen, S., Ahonen, S., Vitikainen, M., Tolvanen, A., & Lappalainen, R. (2014). ACT Internet-based vs face-to-face? A randomized controlled trial of two ways to deliver Acceptance and Commitment Therapy for depressive symptoms: An 18-month follow-up. Behaviour Research and Therapy, 61, 43–54. http://doi.org/10.1016/j.brat.2014.07.006
I don’t have any real problems, can I still benefit from one-to-one sessions?
Yes. Our sessions are development-focused: the objective is to help you get more out of your life in a range of areas. There are various aspects of our approach to life that can be enhanced with the right toolbox. Our aim is to share tools that not only allow us to survive, but thrive.
How many sessions do I have to commit to?
You don’t have to commit to a number of sessions. You only have to commit to the first one! We usually estimate a number of sessions in our first meeting. Work towards change begins immediately and considerable progress is typically seen in 6-8 sessions but this number varies incredibly from person to person as it depends on personal goals, availability and individual preferences. We review progress constantly to make sure that what we are doing is effective, and update the number of sessions accordingly.
How much do you charge for one-to-one sessions?
We charge £90/session.
What is Cognitive Behaviour Therapy?
Cognitive Behaviour therapy is an umbrella term that refers to a series of evidence-based, goal-directed and collaborative therapeutic approaches. CBT is based on the principle that the way we feel and, consequently, our way of living, are largely influenced by the beliefs that we hold about ourselves, others and events. While past experiences are important, the focus of CBT is on the present: what matters is what we can do now to live a more constructive life.
CBT works on identifying unhelpful beliefs, transforming them into helpful counterparts and bringing the behaviours in line with these new helpful beliefs. This will, in turn, lead to healthier emotions.
The CBT approach was first put forward in the 60s and 70s by Aaron Beck (Cognitive Therapy) and Albert Ellis (Rational Emotive Behaviour Therapy), and since then has been refined and extended as empirical support has accumulated. CBT has now a strong empirical support showing lasting results (1).
(1) Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioural therapy: a review of meta-analyses. Cognitive Therapy Research, 36(5), 427–440. http://doi.org/10.1007/s10608-012-9476-1.