The approaches, in the room.

CBT & CBT-I

sleep · habits · panic

Cognitive behavioural therapy maps the loop between what you think, what you do, and how you feel — then interrupts it at the weakest link. CBT-I, its insomnia form, is the first-line treatment for chronic sleeplessness: two weeks of sleep records, then small, precise changes.

In the room this looks like: mapping one loop on paper, choosing one small experiment, and reviewing it together next week — not homework for its own sake.

EMDR

trauma · single events

EMDR uses structured attention while a difficult memory is held in mind, letting the nervous system finish processing what it froze. You do not have to narrate the whole story out loud for it to work — which is often the point.

In the room this looks like: short structured sets of eye movements while a memory is held lightly, with long pauses, and you in charge of the brakes.

Internal Family Systems

inner conflict · shame

IFS starts from a strange, useful premise: you are not one voice but several, and even the harshest inner critic is trying — badly — to protect something soft. The work is meeting those parts instead of fighting them.

In the room this looks like: getting curious about the voice that criticises you, instead of arguing with it — and hearing what it is afraid would happen if it went quiet.

Somatic work

the body · overwhelm

Sometimes words are not ready. Somatic work starts from the body instead — breath, tension, the places feeling actually lives — and lets language arrive later, when there is something steady to stand on.

In the room this looks like: noticing where the feeling lives — jaw, chest, hands — and working there first, before the words.

Psychodynamic

patterns · depth

The slower, deeper current. Psychodynamic work assumes the patterns hurting you now began as solutions, long ago — and that understanding them at the root changes what repeating them feels like.

In the room this looks like: noticing that the way you handle your boss is the way you handled your father, and being genuinely surprised.