Anger is a natural emotion. It shows up when something matters: respect, fairness, safety, being heard. The problem isn’t anger itself. The problem is when anger becomes the only gear you have—when it hijacks your body, your mouth, and your relationships before you’ve had a chance to choose.

CBT for anger management (Cognitive Behavioural Therapy) helps you slow that moment down. Not to make you “nice” or a push-over—but to help you respond with more control, more clarity, and more self-respect.

This page explains what CBT for anger looks like in practice, the techniques we use, and how you can tell therapy is working.

When anger becomes a problem (signs people often notice)

You might recognise some of these:

• You replay arguments for hours (or days), getting angrier in your own head.
• You say things you don’t mean, then feel ashamed afterwards.
• You feel tense and “wired” a lot of the time—jaw clenched, shoulders up, stomach tight.
• You go from 0 to 100 quickly, especially when you feel criticised or ignored.
• You withdraw, go cold, or stonewall because exploding feels dangerous.
• Your anger is affecting work, driving, parenting, or your relationship.

If any of this fits: you’re not alone—and you don’t have to keep living on a hair trigger.

How CBT helps with anger management

CBT focuses on the chain reaction that builds anger:

Trigger → Thoughts → Body → Urges → Actions → Consequences

Anger often feels sudden, but there are usually early signals—physical cues and “hot thoughts”—that arrive before the outburst.

In CBT for anger, we learn to spot and work with each part of the pattern:

1) Notice the early warning signs

You learn your personal “tell”—the earliest hints that anger is rising:

• heat in the chest
• faster breathing
• tunnel vision
• a harsh inner voice
• a familiar thought like “They’re disrespecting me” or “This is so unfair.”

2) Calm the body first (because thinking follows physiology)

When the body is in threat mode, reasoning gets clumsy. We practise simple tools that help your nervous system step back from the ledge—breathing, grounding, muscle release, and “pause” techniques you can actually use in real life.

3) Work with “hot thoughts” (without pretending everything is fine)

CBT doesn’t ask you to lie to yourself. It helps you test whether your mind is being:

• black-and-white
• mind-reading
• catastrophising
• building a prosecution case from one piece of evidence

We shift from rigid, escalating thoughts to more balanced, useful ones. Not “I should just let it go”—but something like:

• “I feel hurt here. I can set a boundary without going nuclear.”
• “This matters. Let me choose how I respond.”

4) Choose a response that protects what matters

Anger often has a value underneath it: dignity, fairness, loyalty, safety. CBT helps you express that value with more skill—so you get the impact you want without the fallout you don’t.

What happens in CBT sessions for anger

In the first sessions, we slow things down and get specific. Not “you have anger issues”—but your anger, in your life.

We’ll map out:

• your main triggers (home, work, driving, feeling criticised, feeling ignored)
• your typical anger cycle (what happens in your body, your thoughts, your behaviour)
• what anger costs you (relationships, sleep, health, confidence)
• what you want instead (calm authority, steadiness, repair, boundaries)

Then we build a plan. CBT is practical and collaborative—more like coaching the skill of responding, less like analysing your childhood for weeks (unless that becomes relevant and helpful).

Sessions may include:

• in-session practice (so you don’t just “understand it”, you can do it)
• cognitive tools to loosen unhelpful assumptions
• behavioural experiments: small real-world tests between sessions
• communication skills: assertiveness, time-outs, repair after conflict
• self-compassion work (because shame and self-attack often keep anger burning)

You’ll leave with small, realistic practices—because change happens between sessions, in the moments that matter.

CBT anger management techniques you’ll learn

Here are the core tools we commonly use:

Grounding and breathing skills

• paced breathing (longer out-breath)
• dropping shoulders and unclenching jaw
• “name 5 things” grounding to interrupt spirals
• tension release (especially hands, jaw, shoulders)

Thought work (cognitive restructuring)

• spotting “hot thoughts” and the story your mind is telling
• identifying thinking traps (mind-reading, all-or-nothing, “should” rules)
• generating fairer, more workable perspectives

Anger “pause” plans

• a short script for time-out: “I’m getting heated. I’m taking 10 minutes and I’ll come back.”
• rules for re-engaging: when, how, and what helps you stay constructive

Problem-solving

• define the problem clearly (not the whole relationship / whole workplace)
• list options
• pick one small next step
• review what you learn

Assertiveness and boundaries

Anger often shows up when boundaries aren’t working. We practise clear requests and limits that reduce resentment:

• “When X happens, I feel Y. I need Z.”
• “I can do A. I can’t do B.”
• “I’m happy to discuss this when we can both stay respectful.”

CBT for anger at home and at work

Anger isn’t one-size-fits-all. It behaves differently in different places.

At home

We might focus on:

• cooling-down routines after work (so you don’t walk in already at 70%)
• repair conversations after conflict (because repair builds safety)
• agreed “rules of engagement” (no shouting, no insults, time-outs allowed)
• parenting triggers and pressure points

At work

We might focus on:

• micro-pauses before replying to emails or messages
• managing criticism and perceived unfairness
• meeting strategies (when you feel talked over or dismissed)
• workload boundaries (because exhaustion makes anger louder)

And we’ll keep one eye on values—the kind of person you want to be in these places. Not perfect. Just more you, with more choice.

How long does CBT for anger management take?

It depends on what’s driving the anger and what you want to change.

Some people notice early shifts in a few sessions—especially in body regulation and “pause” skills. Deeper, more lasting change usually comes from:

• practising between sessions
• testing new behaviours in real situations
• learning repair and boundary skills (not just “calm down” skills)

In other words: you’re not just learning anger control. You’re learning a steadier way to live.

When anger is linked with anxiety, stress, or low mood

Anger often travels with other states:

• anxiety (hypervigilance, threat scanning, irritability)
• burnout (short fuse, numbness, cynicism)
• low mood (frustration, shame, “what’s the point” thinking)

In CBT we treat the whole pattern, not just the outburst. If stress or anxiety is part of the maintaining loop, we’ll address it directly—without turning your anger work into a totally different therapy journey.

Why choose Openforwards in Birmingham?

We work with anger in a way that’s:

• practical (skills you can use in the moment)
• compassionate (because shame doesn’t help you change)
• collaborative (we build the plan together)
• real-life focused (home, work, driving, parenting—wherever it bites)

We offer support in Birmingham (Jewellery Quarter) and online across the UK and worldwide.

Getting started

1. Book an initial consultation
    We’ll map what’s happening, what’s maintaining it, and what you want instead.
2. Leave with a clear plan
    Not vague encouragement—practical steps you can try this week.
3. Build steadiness over time
    You’ll learn to notice earlier, regulate faster, and repair better.

You can’t always control what sparks anger. But you can learn to control what happens next.

FAQs: CBT for anger management

Is CBT effective for anger management?
 CBT is widely used for anger difficulties because it targets the key maintaining loops: threat-based thinking, body arousal, and reactive behaviours—then replaces them with practised skills and new response patterns.

Will CBT stop me feeling angry?
 Not usually—and that’s not the goal. The aim is to help you feel anger earlier, understand it better, and express it in ways that protect your relationships and self-respect.

What if I feel ashamed about my anger?
 That’s common. Shame often keeps anger cycling: you explode, then you attack yourself, then you’re more tense and reactive next time. Compassion is not a luxury add-on here—it’s part of the mechanism of change.

What if my anger feels out of control or unsafe?
 If there’s any risk of harm to yourself or others, prioritise immediate support and safety planning. A good assessment helps you get the right level of support quickly.

The post CBT for Anger Management: Compassionate, Effective Support in Birmingham appeared first on Explore our Therapy & ACT Training Birmingham Services.

Starting therapy is a bold and caring step.

It takes courage to face what’s painful and to choose a path that looks after your wellbeing.  But sometimes, the hardest part isn’t booking the first session — it’s telling your family.

You might worry they’ll misunderstand, make awkward jokes, or ask questions you’d rather not answer. You might fear they’ll see therapy as a weakness or wonder what they did wrong. These worries are common — and they make sense.

Talking about therapy can be painful.  You may feel guilty for stirring up the past, but doing so is really an act of love, connection, and change, and those are tender topics in any family.

Let’s explore how you can open this conversation with clarity and kindness — and how your loved ones can support you once the talking begins.

Start with your purpose and your boundaries

Before you begin, pause and take stock. What’s your reason for sharing this? Do you want emotional support, understanding, or simply to inform them? Getting clear on your purpose helps you steer the conversation when emotions get wobbly.

Then think about your boundaries. What feels private? What are you ready — and not yet ready — to share?

You might begin simply:

“I wanted to let you know I’ve started therapy. I’ve been feeling overwhelmed lately, and I want to take care of my mental health. I’m not ready to talk about details, but your support would mean a lot.”

It’s short, honest, and grounded. Boundaries like these don’t close doors; they build safe bridges for the conversation to cross.

Choose a calm moment

Every good conversation needs space to breathe. Try to pick a time when people aren’t distracted or in the middle of something stressful. You could say, “There’s something I’d like to share — is now a good time?”

If face-to-face feels too intense, start with a message and arrange a moment that suits you both. You’re allowed to go at a pace that feels safe.

Be honest and straightforward

You don’t owe anyone a long explanation. In fact, the simplest words are often the strongest.

You could say:

“I’ve booked an appointment with a therapist next week.”

Then, if it feels right, share your reason in practical terms:

“I want to learn some ways to handle stress and feel better day to day.”

And you can make a small request:

“It would help me if you could check in after sessions.”
or “I’d prefer to keep this private within the family for now.”

If it helps to normalise the idea, you can add:

“Just as I’d see a physio for a knee injury, I’m seeing someone trained to help with mental health.”

When your family doesn’t quite get it

Not every family speaks openly about emotions. Some think therapy is for people who are “really struggling.” Others believe you should “just get on with it.”

If that happens, start with empathy:

“I can see this might sound new or unusual to you.”

Then, keep it grounded and factual:

“Therapy is a place to learn practical tools and reflect. It helps people handle life better — at work, at home, in relationships.”

If stigma or criticism shows up, stay calm and steady:

“I hear your view, but I’m going ahead because it’s important for my health.”
“What would help most is encouragement, not advice on whether I should go.”

Sometimes, a small piece of information can be helpful too. Many effective approaches, such as Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT), are evidence-based and widely used.

If your family is curious about local options, you can direct them to trusted information about therapy in Birmingham, including the various formats and approaches available through qualified psychologists and counsellors.

Handling questions without oversharing

Families are naturally curious. They might ask:

• “Why do you need therapy?”
• “What do you talk about?”
• “How long will it take?”
• “How much does it cost?”

You can prepare a few responses in advance.

Keep it brief:

“I’m working on managing stress and anxiety, and it’s already helping.”

Protect your privacy:

“I appreciate you asking, but I’d rather not go into details.”

Be transparent where you choose:

“It varies for everyone. I’ll review progress as I go.”

And if they want practical info about options and costs, you can gently suggest looking up therapy in Birmingham to see what’s available locally.

Handling pushback with calm courage

If someone says, “Therapy means you’re weak,” you can respond:

“Getting help shows I care about my health, just like seeing a GP.”

If they say, “Talking will make things worse,” try:

“Bottling things up hasn’t helped. My therapist helps me pace it safely.”

If they say, “Just think positive,” you can say:

“I appreciate the thought. Therapy helps me learn practical tools for when life gets hard.”

And if the talk gets heated, you can step back:

“I value our relationship. Let’s take a breather and pick this up later.”

Remember — you don’t have to convince anyone. You’re modelling self-care in real time, and that’s quietly powerful.

How to support someone starting therapy

If you’re the one listening, here’s how to be helpful:

• Lead with belief and respect. Say, “I’m proud of you for doing this.”
• Follow their boundaries. Ask what they want to share.
• Offer practical support. A lift, a quiet evening, or help with chores can mean a lot.
• Make space for feelings. “That sounds tough — I’m here.”
• Avoid interrogation. Try “How are you feeling today?” instead of “What did you talk about?”
• Celebrate effort, not outcomes. Showing up takes courage — notice that.

If relationship patterns are part of what’s being explored, couples or family work can also help. For local options, couples therapy in Birmingham offers structured ways to build new habits of listening and understanding.

Keep the conversation alive

Talking once is a start, but it might be helpful to keep the conversation going. You can check in with small gestures — a text, a walk, a cup of tea. You don’t need to talk about therapy itself every time. Just staying connected matters.

You might share simple updates like, “I’m learning to pause before reacting,” or “I’ve been sleeping a bit better.” It reassures loved ones that therapy is practical, grounded, and part of a wider journey toward health.

When to step back

Sometimes, even after honest effort, your family may not understand. If the conversation continues to turn painful or dismissive, it’s okay to step back.

You can lean on a friend, a support group, or talk it through with your therapist. Setting limits isn’t rejection — it’s self-respect.

Final thoughts

Talking to your family about starting therapy is a courageous act. It’s also an act of love — for yourself, and for the relationships that matter most.

Start with your purpose. Be clear about your boundaries. Speak kindly and hold your ground when needed.

If your family doesn’t fully understand yet, that’s okay. Be patient.  Give them time.  Focus on your values.  You are investing in a happier and healthier future.

And when you’re ready to explore your next steps, you can find trusted, evidence-based support through therapists in Birmingham who’ll help you begin the process of building your emotional resources.

The post How to Talk to Your Family About Starting Therapy appeared first on Explore our Therapy & ACT Training Birmingham Services.

What the Research Really Tells Us

Therapy often helps — but not everyone, and sometimes not in the ways we hope.

• Lambert’s influential review suggests that approximately two-thirds of clients show improvement or recovery in psychotherapy trials, leaving a substantial minority who do not respond or who worsen. clinica.ispa.pt+2PubMed+2
• Some newer reviews estimate that around 30% of patients in clinical trials fail to respond significantly. PubMed
• Regarding deterioration: in a meta-analysis of psychotherapy for depression, the pooled “deterioration risk” was lower in therapy groups vs controls, but deterioration still occurs. ScienceDirect
• In large “real world” effectiveness reviews, psychological therapies show robust effect sizes (e.g. d ≈ 0.8–1.0 for depression, other outcomes) in pre–post designs. PMC

So yes — therapy has a strong evidence base. But it is not uniformly effective for every person or every issue.

A few caveats:

• “Improvement” is often measured via symptom scores; other domains (meaning, relationships, values) are less consistently tracked.
• Many trials are limited in follow-up, sample diversity, or methodological consistency. PMC
• What “works well” for one person may not for another — variability is the rule, not the exception.

Why Therapy Sometimes Misses the Mark

There is no single reason therapy fails. Instead, failure often points to gaps in the relationship, process, or adaptation. Here are some common pitfalls:

1. Mismatch in therapist–client fit. The relational chemistry, personality, style, or worldview may not align.
2. Protocol over presence. Therapists may stick too rigidly to method rather than responding to the client in the moment.
3. Lack of clarity or drift. Without periodic review of goals, sessions can lose direction.
4. Emotional pacing errors. Going too deep too soon, or avoiding depth too long.
5. Unrepaired ruptures. Misattunements or tensions that aren’t surfaced or resolved weaken trust.
6. Client avoidance or withholding. Clients sometimes hold back for understandable reasons (see next section).

Each one is neither moral failure nor an indictment of therapy — but a signal that the process needs recalibration.

The Hidden Half: What Clients Don’t Always Say

One of the lesser-discussed realities is that clients seldom share the full story in therapy.

• Research on disclosure and concealment in psychotherapy indicates that nondisclosure is common — often because of shame, fear, perceived boundaries, or the desire to “protect” the therapist. Taylor & Francis Online
• For example, a recent study of physical health issues (which may impact mental health) found that although clients reported moderately severe physical concerns, they discussed them in therapy in only ~12% of sessions; clients initiated most disclosures. PubMed
• Psychological inflexibility (rigid experiential avoidance) has been shown to predict client non-disclosure in outpatient therapy settings. ScienceDirect

When relevant material is withheld, therapists can only work with what’s visible — which restricts possibility. Therapy becomes partial, like diagnosing from half the symptoms.

What you and your therapist can do:

• Periodically (explicitly) ask: “Is there something I’m not hearing?”
• Normalise that some thoughts or memories feel “too difficult to say.”
• Foster an environment that tolerates messy, conflicted, or ambivalent truths.
• Use check-in verbs (“How are we doing?”) and agenda-setting to invite hidden content.

When Therapists Play It Too Safe

Therapists are human, too — and they carry fears. One under-discussed cause of why therapy doesn’t work is therapist over-caution.

• Some therapists delay or avoid challenging interventions (e.g. exposure work for anxiety, confrontation of avoidance, emotional deepening) in the hope of preventing distress.
• This fear of “doing harm” can lead to safe-but-stagnant therapy — a kind of relational numbing.
• But for change to happen, some risk is necessary. Clients often bring in pain, avoidance, vulnerability — therapy must be willing to explore it, not shy away.

This is also a developmental task: therapists must grow psychological flexibility — the ability to risk discomfort in the service of values.

Good supervision, reflective practice, and continuing professional development (CPD) are essential. Therapists who name their fears, track their outcomes, and lean into difficult work tend to support more transformative change.

The Uncomfortable Truth: Therapy Is Not Medicine

Here’s a distinction worth emphasising:

Therapy is not medicine. It’s a working relationship in which both people take responsibility for change.

Medicine often implies passive receipt: you take a pill, the body—or brain—does the rest. Therapy is more like a co-created conversation, experiment, and action plan. It requires engagement, disclosure, adaptation, and risk from both parties.

• Client’s responsibility: honesty, effort, experimentation outside sessions, and communicating when things feel off.
• Therapist’s responsibility: to listen deeply, guide safely, challenge kindly, and stay responsive rather than rigid.

When therapy succeeds, it is not because one side “did their job”—it’s because both engaged in a creative, evolving partnership.

Common Fears about Therapy

Here are questions many people wrestle with.

What You Can Do to Increase the Odds of Therapy working

You have agency. The following practices can help nudge therapy into a more alive, effective space.

1. Choose a therapist intentionally. Interview, look for relational fit, check their ability to name doubt, not just credentials.
2. Set shared goals and benchmarks. Ask: What will count as “better”?
3. Bring your rough edges. Therapy works best with real, messy life — not just curated stories.
4. Be your own quality control. If something feels off, name it. Don’t wait.
5. Expect discomfort. The edge of growth is awkward.
6. Review and adapt. If you’re stalled, pause and reflect with the therapist.
7. Consider formal feedback tools. Methods like FIT (Feedback Informed Treatment) or routine outcome monitoring help therapists notice when things go off track. Wikipedia+2PubMed+2

What to Do If Therapy Feels Stuck

If after several months you feel little change, you don’t have to resign yourself. Use this as an opportunity:

• Ask directly: “Are we taking risks? What is being avoided?”
• Reassess whether you feel safe and seen — and challenged.
• Open a conversation about what’s missing or hidden.
• If necessary, try a new therapist or approach — it’s not failure, but recalibration.
• Sometimes pausing (stepping back, letting things breathe) helps new energy enter later.

When Things Go Wrong: A Note on Deterioration

Deterioration is rare but real. In trials, some patients worsen or report increased symptoms.
Lambert and colleagues estimate around 5–10% in adult trials might leave worse off. researchinpsychotherapy.org+2clinica.ispa.pt+2

In a meta-analysis of depression therapies, the risk of deterioration was lower in therapy vs control, but the fact remains that harm is possible. ScienceDirect

Thus, risk matters. That’s why supervision, outcome tracking, feedback, and safety practices are critical in every therapy practice.

What to Carry Forward: A “Therapy Reality Snapshot”

• Therapy doesn’t guarantee success — 20–30% of clients may see little change; 5–10% may deteriorate in some form
• Non-disclosure is common — clients often withhold significant parts of their lives, limiting what’s possible
• Therapists sometimes err on the side of safety — delaying needed risk out of fear, which can stall progress
• Therapy is a co-creation, not a prescription — both client and therapist hold responsibility
• Active strategies can improve odds — feedback systems, goal reviews, speaking up, choosing fit

Final Reflections: Why therapy doesn’t always work and what to do about it

Therapy doesn’t always work — but that doesn’t mean it’s broken. It means it is fragile. Complex. Alive.

Failures often stem from fear (on one or both sides), hidden content, or lost rhythm. But those are cracks that can be repaired. They are not irreparable.

You don’t have to settle for “therapy didn’t help.” You can insist on accountability, bravery, and partnership — in both directions.

If you want to talk about how therapy might work better for you, or explore different approaches or therapists, I’d be glad to help. We can figure out the way forward together.

Want to know more about Therapy?

Our FREE Booklet will tell you almost everything you wanted to know about therapy.

Learn More

References

Barkham, M., Lutz, W., Lambert, M. J., & Saxon, D. (2021). The efficacy and effectiveness of psychological therapies. In M. Barkham, W. Lutz, & L. Castonguay (Eds.), Bergin and Garfield’s Handbook of Psychotherapy and Behavior Change (7th ed., pp. 23–61). Wiley.

Cuijpers, P., Karyotaki, E., Reijnders, M., & Purgato, M. (2018). The effects of psychotherapies for adult depression are overestimated: A meta-meta-analysis. World Psychiatry, 17(3), 316–329. https://doi.org/10.1002/wps.20584

Hansen, N. B., Lambert, M. J., & Forman, E. M. (2002). The psychotherapy dose–response effect and its implications for treatment delivery services. Clinical Psychology: Science and Practice, 9(3), 329–343. https://doi.org/10.1093/clipsy.9.3.329

Hill, C. E., Knox, S., Pinto-Coelho, K. G., & Lindsay, J. J. (2018). Clients’ concealment and disclosure in psychotherapy: An integrative review. Psychotherapy Research, 28(5), 691–705. https://doi.org/10.1080/10503307.2017.1380867

Lambert, M. J. (2013). Bergin and Garfield’s Handbook of Psychotherapy and Behavior Change (6th ed.). Wiley.

Rozental, A., Kottorp, A., Boettcher, J., Andersson, G., & Carlbring, P. (2019). Negative effects of psychological treatments: An exploratory factor analysis of the Negative Effects Questionnaire for monitoring and reporting adverse and unwanted events. PLOS ONE, 14(1), e0210217. https://doi.org/10.1371/journal.pone.0210217

Swift, J. K., & Greenberg, R. P. (2012). Premature discontinuation in adult psychotherapy: A meta-analysis. Journal of Consulting and Clinical Psychology, 80(4), 547–559. https://doi.org/10.1037/a0028226

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If you feel stuck or discouraged, you’re not alone. Many people ask, “Why isn’t therapy helping my anxiety?” The truth is, therapy can work, but sometimes it takes the right conditions, approach, and patience.

This guide will help you explore:

• Why therapy might not seem to be working
• How to spot signs of hidden progress
• What to do if you feel stuck with your therapist
• The different therapies that can help with anxiety
• When to consider a new approach without giving up hope

Why Therapy Might Not Help Anxiety Right Away

Several factors can make therapy feel slow or ineffective. None of them mean you’re beyond help.

1. The fit isn’t quite right

The relationship with your therapist is crucial. If you don’t feel safe, understood, or hopeful, it’s hard to practise new skills. Sometimes, it’s simply a matter of finding the right match.

2. The approach may not be the best match

There are many effective therapies for anxiety — CBT, ACT, EMDR, CFT and counselling. If one doesn’t suit you, another might.

3. Expectations are unclear

If you’re expecting therapy to erase anxiety, you may miss smaller but important signs of change, such as better sleep, less avoidance, or more energy.

4. Skills need practice between sessions

Sessions plant the seed; daily life waters it. Without practising skills between sessions, progress can stall.

5. Life stress is high

When work, relationships, or health challenges are overwhelming, therapy can feel slower. In these moments, supportive routines and self-care are key.

Signs Therapy May Be Helping (Even If It Doesn’t Feel Like It)

Progress with anxiety is often subtle. You may be improving if:

• You notice anxious thoughts sooner and get less swept away
• Panic still happens, but symptoms pass faster
• You’re facing things you used to avoid
• Sleep, appetite, or energy are steadier
• You’re less critical of yourself when anxiety shows up

These are meaningful steps, even if anxiety hasn’t disappeared.

Practical Ways to Get More from Therapy

If therapy feels stuck, try these small but effective changes:

• Set clear, flexible goals – e.g. “I want to drive on the motorway again”
• Bring real-life examples into session to practise with
• Practise little and often (five minutes a day beats one big effort at the weekend)
• Track tiny changes in mood or behaviour to notice progress
• Collaborate openly – ask your therapist for adjustments if needed

When to Speak Up or Change Approach

You may want to review things with your therapist if:

• You feel stuck after 4–6 sessions
• You don’t feel understood or clear on the plan
• You’re doing home practice but don’t see how it fits your life

A good therapist will welcome your honesty. Sometimes small adjustments help; other times, it may mean changing approach or therapist.

👉 If you’re in Birmingham or the West Midlands, explore therapy with us at Openforwards. We’ll help you find the right fit.

Therapies That Can Help When Anxiety Feels Stuck

Different people respond to different approaches. Common therapies for anxiety include:

• Cognitive Behavioural Therapy (CBT): Change thought–feeling–action patterns and gradually face fears.
• Acceptance and Commitment Therapy (ACT): Build flexibility to handle anxious thoughts and move towards your values.
• EMDR: Helpful if anxiety is linked to trauma or distressing memories.
• Compassion Focused Therapy (CFT): Reduce self-criticism and build a kinder inner voice.
• Systemic Family Therapy: Improve communication at home to create calm.

What If Therapy Makes Anxiety Feel Worse?

This can happen. When you face fears or talk about painful topics, anxiety often rises before it falls.

Ways to handle it:

• Slow the pace or break tasks into smaller steps
• Use grounding techniques like paced breathing or noticing five things around you
• Balance challenge with care through rest, movement, and supportive routines

If anxiety feels overwhelming, tell your therapist so you can adjust together.

How Long Should You Try Therapy Before Deciding?

Four to eight sessions is often enough to spot early signs of fit. By then, you’d ideally notice:

• Clear goals and a shared plan
• New skills you can use
• A sense of being understood and hopeful
• Small positive changes outside sessions

If not, it may be time to change therapist or approach — without losing what you’ve already learned.

Finding Hope When Therapy Feels Stuck

Feeling discouraged doesn’t mean therapy is failing. Progress is rarely a straight line. With the right fit, therapy can make a big difference to anxiety — even if it takes a little time.

👉 If you’re ready to explore therapy in Birmingham that truly fits you, get in touch with us at Openforwards. We’ll help you find an approach that supports you best.

The post What to Do If Therapy Isn’t Helping Your Anxiety: Hopeful Next Steps appeared first on Explore our Therapy & ACT Training Birmingham Services.

If you’re looking for therapy in Birmingham, you’re not short of options. The city is home to dozens of highly qualified and experienced therapists, each offering a range of approaches, including CBT, ACT, EMDR, and psychodynamic therapy. But with so much choice, how do you decide who to work with?

To help, we’ve compiled a list of 10 respected therapy practices and therapists in Birmingham. These are organisations and individuals known for their professional standards, clinical expertise, and commitment to client wellbeing.

And yes—we’ve included ourselves. Not because we’re biased (okay, maybe a little), but because we believe in transparency and standing by the quality of what we offer.

1. Openforwards Therapy & Coaching

Location: Jewellery Quarter, Birmingham
Specialisms: Anxiety, OCD, trauma, depression, relationship issues
Approach: ACT, CBT, EMDR, CFT, systemic family therapy

Why It Stands Out:
Openforwards is a team-based practice that integrates evidence-based therapy with a warm, personal approach. Whether you’re seeking support for emotional distress or relationship difficulties, our therapists help you move from feeling overwhelmed to becoming emotionally strong and resourceful. We also offer professional training for other therapists, giving us deep insight into the process of change.

2. Think Psychology

Specialisms: CBT, Mindfulness-based CBT
Why It’s Included: Offers evidence-based psychological interventions.

3. St. Martin’s Counselling and Psychotherapy

Specialisms: Affordable therapy options with qualified and trainee counsellors
Why It’s Included: Longstanding and trusted charity-based service with ethical values.

4. Sarah Benkwitz

Specialisms: Compassion Focused Therapy, ACT & EMDR
Why It’s Included: Known for ADHD /Autism support & Therapy for Therapists.

5. Farishta Jalal

Specialisms: CBT & EMDR
Why It’s Included: Personalized Psychological Care for Neurodivergent and Neurotypical Adults.

6. Kay’s Counselling

Specialisms: Individual and couples counselling, trauma, grief
Why It’s Included: Offers therapy with warmth and accessibility in the Jewellery Quarter.

7. Living Well UK

Specialisms: Free and low-cost mental health support
Why It’s Included: A trusted non-profit providing access to a wide range of services.

8. Elizabeth Doggart Associates Ltd

Specialisms: CBT, EMDR and Integrative Counselling
Why It’s Included: Strong clinical background with excellent reviews and outcomes.

9. Birmingham Healthy Minds – NHS Talking Therapies

Specialisms: CBT and IPT for Depression
Why It’s Included: Free and brief therapy at the point of delivery for anxiety and depression.

10. Natasha Williams

Specialisms: Pregnancy loss or birth trauma after fertility treatment
Why It’s Included: Uses CBT & EMDR to talk about their issues of infertility, pregnancy loss and trauma. 

Choosing What’s Right for You

The best therapy is not about who ranks first—it’s about who feels like the right fit. Whether you’re looking for short-term support or longer-term psychotherapy, Birmingham has an incredible pool of practitioners. We hope this list gives you a useful starting point.

If you’d like to explore whether working with Openforwards could help you, we offer a free initial consultation to help you make an informed decision.

👉 Explore our services or contact us today.

The post Top 10 Therapy Practices in Birmingham appeared first on Explore our Therapy & ACT Training Birmingham Services.

I’ll describe the key differences in this article to help you decide.

What is Counselling?

Counselling happens when you talk to a trained professional.  They create a safe place for you to explore your thoughts, feelings and behaviours.  It aims to help you better understand your experiences and habits.

A counsellor doesn’t give you advice or tell you their opinion.  They are trained to listen closely, hearing what you say verbally and non-verbally.  For example, they pay attention to what you say, tone of voice, body language, and facial expressions to understand your feelings.

Instead of dictating solutions, they guide you in identifying your own, empowering you to take control of your mental and emotional well-being. 

Counselling is typically more open-ended and flexible than other forms of therapy, although an organisation may be limited by funding or need to keep waiting lists down.  In these circumstances, you may only get six sessions. 

Counselling sessions may cover many topics, including relationships, work-related stress, grief, or self-esteem.  The counsellor often acts as a facilitator, helping you explore your thoughts and emotions deeply, but without directing the conversation or offering specific strategies for change.

Key Features of Counselling:

• Person-Centred: Focuses on you and your experiences, allowing you to set the agenda.
• Exploratory: Encourages deep exploration of emotions, relationships, and past experiences.
• Supportive Environment: Provides a non-judgmental, empathetic space for self-expression.
• Flexible: Can address various issues, from everyday stresses to deep-seated emotional challenges.

What is Cognitive Behavioural Therapy (CBT)?

Cognitive Behavioural Therapy (CBT) is an umbrella term for multiple therapies, including:

• Cognitive Therapy
• Behavioural Activation
• Cognitive Analytic Therapy
• Dialectical Behaviour Therapy
• Meta-Cognitive Therapy
• Mindfulness-based Cognitive Therapy
• Compassion Focused Therapy
• Acceptance and Commitment Therapy

While similar, they also have specific differences.  Cognitive Therapy is often confused with the umbrella term.  While it has dominated CBT provision, studies show it is no more effective than other therapies within the CBT school of psychology.

Cognitive Behaviour Therapies are a structured, goal-oriented form of therapy focusing on the connection between thoughts, feelings, and behaviours. Unlike counselling, CBT is more guided and involves working on specific problems to change unhelpful thought patterns and behaviours.

Cognitive Therapy is based on the principle that our thoughts influence our feelings and behaviours. By identifying and challenging negative or irrational thoughts, CBT helps individuals develop healthier thinking patterns, which can lead to more positive emotions and actions. Cognitive Therapy is commonly used to treat conditions like anxiety, depression, phobias, and obsessive-compulsive disorder (OCD), among others.

Key Features of CBT:

• Structured Approach: Sessions are typically planned with specific goals in mind.
• Problem-Focused: Targets specific issues such as anxiety, depression, or behavioural problems.
• Short-Term: Usually involves a limited number of sessions (typically 6-20).
• Skills-Based: Teaches practical skills for managing symptoms and preventing relapse.

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Comparing Counselling and CBT: Which is Right for You?

Both counselling and CBT can be incredibly beneficial, but they serve different purposes and suit various needs.

1. Approach:

   – Counselling is more exploratory and flexible, ideal for individuals who need a supportive environment to talk through various issues without a specific focus on changing behaviours.

   – Conversely, CBT is more structured and goal-oriented, making it a good choice for those who want to tackle specific issues with practical strategies.

2. Duration:

   – Counselling can be open-ended and continue as long as you find it helpful.

   – CBT is typically time-limited, with a clear endpoint that is often defined at the beginning of therapy.

3. Focus:

   – Counselling focuses on understanding and expressing feelings, exploring relationships, and gaining insight into past experiences.

   – CBT focuses on changing negative thought patterns and behaviours, providing tools to manage specific psychological problems.

4. Techniques:

   – Counselling uses active listening, empathy, and reflective questioning techniques.

   – CBT employs techniques like cognitive restructuring, acceptance, exposure therapy, and behavioural change methods such as experiments.

When to Choose Counselling

Counselling may be the right choice if you are dealing with general life stresses or relationship issues or need a safe space to explore your feelings. It’s also suitable if you’re looking for a therapeutic relationship that can evolve without a specific end goal.

When to Choose CBT

CBT is often the preferred approach for those dealing with specific mental health conditions like anxiety, depression, PTSD, or OCD. If you want a therapy that is more structured and focuses on tangible outcomes, CBT may be the better option.

In Summary

Understanding the difference between counselling and CBT is crucial in choosing the right therapy for your needs. While counselling offers a more open-ended exploration of emotions and experiences, CBT provides a structured, goal-oriented approach to overcoming specific challenges. Both are valuable mental health tools, and the right choice depends on your needs and preferences.

If you’re still unsure which therapy is right for you, consider speaking with a mental health professional who can guide you toward the best option based on your unique circumstances. Remember, seeking help is a positive first step towards better mental health.

Want to know more about Therapy?

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The post Understanding the Difference Between Counselling and CBT appeared first on Explore our Therapy & ACT Training Birmingham Services.

How does EMDR therapy work?

Ever heard of EMDR? Are you wondering how EMDR works?  

EMDR is the superhero of therapies, swooping in to help those grappling with trauma. But how does it work?

You see, our brains are a bit like computers – they store memories, good and bad. Trauma can make some memories feel stuck on repeat.

That’s where EMDR steps in. Imagine having a tool that could gently guide these distressing memories out from their hiding places into the light.

In this article, we’ll explore what happens during an EMDR session and who stands to benefit most from this therapy approach.

Ready to delve deeper? 

Understanding EMDR Therapy

Eye Movement Desensitization and Reprocessing, or EMDR therapy, is a unique approach to psychological healing. It was developed by psychologist Francine Shapiro in the late 1980s after she noticed her own stress levels decreasing when her eyes moved back and forth rapidly.

This observation led to an exploration of how eye movements could be used therapeutically for those dealing with traumatic experiences. Over time, it has become a widely accepted form of therapy with organisations such as the World Health Organisation acknowledging its efficacy.

The crux of EMDR lies in its ability to help individuals process distressing memories more effectively. Unlike other forms of psychotherapy that focus on changing emotions, behaviours or thoughts resulting from distressing experiences, EMDR seeks to change how the memory itself is stored inside the brain – making it less potent and harmful.

The Origins Of EMDR: A Groundbreaking Discovery

Dr Shapiro’s discovery wasn’t planned but came about through personal experimentation. She found rapid eye movement decreased negative emotions tied up with her own troubling thoughts. Learn more about Dr Shapiro’s discovery here.

A Unique Approach To Trauma Treatment

Rather than delving deeply into past events like some therapies do, or ignoring them altogether like others might suggest you should try doing – EMDR stands alone because it acknowledges trauma without forcing you to dwell upon each detail. This makes treatment less confronting while still acknowledging painful past events which need addressing. More details on this unique approach can be found here.

The EMDR Process

EMDR is an eight-phase treatment, which includes having you recall distressing images while receiving one of several types of bilateral sensory input such as side-to-side eye movements. During this intervention, you “process” the memory in a way that leads to a peaceful resolution. 

A Therapy Backed By Evidence

Over 25 controlled studies have been conducted, revealing some fascinating findings.

Who Can Benefit from EMDR?

The benefits of Eye Movement Desensitization and Reprocessing (EMDR) therapy are far-reaching, but it can be particularly impactful for certain groups. Here we’ll delve into some specifics.

Victims of Violent Crimes

Violent crimes leave deep psychological scars that can take years to heal. For victims struggling with recurring nightmares or feelings of helplessness, EMDR therapy offers a lifeline. By helping individuals process their trauma in a safe environment, EMDR can significantly reduce symptoms like flashbacks and panic attacks.

Survivors of Accidents or Animal Attacks

Sudden accidents or animal attacks often result in Post Traumatic Stress Disorder (PTSD). Survivors might find themselves replaying the incident over and over again, unable to break free from these intrusive thoughts. With its unique approach towards reprocessing traumatic memories, EMDR has been found effective at lessening the grip such events hold on survivors’ lives.

Overcoming Domestic and Sexual Abuse with EMDR

No form of abuse should ever be minimized – whether physical violence at home or sexual assault – each leaves profound mental wounds alongside any physical ones. As per statistics provided by Openforwards, one out of every five women aged 16-59 will experience some form of sexual violence during their lifetime. In such instances where traditional talk therapies may be difficult for people due to deeply entrenched shame or guilt associated with the event(s), therapists have found EMDR to be a game-changer. It enables survivors to reframe their experiences, promoting healing and growth.

EMDR is not limited to these groups alone; it can help anyone suffering from the lingering effects of trauma. Do not see seeking assistance as a demonstration of frailty, but rather an indication of power. So if you’re struggling with unresolved traumatic memories, why wait? Book your consultation at Openforwards today.

The Role of Memory in Trauma and EMDR

Memories, especially those associated with trauma, play a crucial role in our lives. Memories can affect the way we interpret our environment and form how we act to future occurrences. But what happens when these memories become too overwhelming? That’s where Eye Movement Desensitization and Reprocessing (EMDR) comes into play.

Traumatic memories are stored differently than regular ones. They’re often fragmented, disconnected from time or place, making them feel fresh each time they resurface (Openforwards). This fragmentation is what makes traumatic experiences so challenging to move past.

Memory Processing During EMDR

In an EMDR session, therapists guide clients through recalling their traumatic experience while using bilateral stimulation—usually rapid eye movements—to activate both sides of the brain simultaneously. This process helps shift the memory from being isolated within your mind’s emotional centres to more cognitive areas.

But it isn’t just about moving things around in your brain; it’s also about changing how you relate to that memory emotionally. As part of this therapy approach at Openforwards, you’ll be asked questions designed not only to stimulate recall but also to encourage new perspectives on old wounds.

Rewiring Memories With Bilateral Stimulation

This type of rewiring allows for a less intense emotional response when remembering traumas – imagine turning down the volume knob on fear or distress signals linked with specific memories. Over time, these changes can help decrease the emotional intensity and distress associated with traumatic memories.

By reshaping how we process our most painful recollections, EMDR enables individuals to reduce their psychological distress significantly. It’s not about forgetting or erasing your past; it’s about learning to live without being haunted by it.

The Process of EMDR Therapy

EMDR therapy, or Eye Movement Desensitization and Reprocessing, is a process that can seem complex but holds transformative potential for individuals struggling with traumatic memories. Let’s delve into this fascinating technique.

Activating Traumatic Memories

To start the EMDR session, therapists help patients bring their traumatic memories from the recesses of long-term memory to short-term memory. It’s not as daunting as it appears – just bringing to the surface what has been tucked away.

This activation step might involve recalling specific details about the event or revisiting feelings associated with it. By bringing these aspects to mind in a safe space, they become less intimidating and more manageable. Learn more here.

The Role of Rapid Eye Movements

Once these memories are activated, therapists use rapid back-and-forth finger movements which patients are asked to track with their eyes while focusing on distressing thoughts. These eye movements mimic those during REM sleep – when our brains naturally work through troubling issues.

Fascinatingly enough, statistics show that around 5 out of 7 people respond positively, experiencing decreased anxiety after engaging in this part of treatment. It may sound peculiar at first glance; who knew tracking fingers could have such an impact? However, research indicates significant benefits.

How EMDR Changes Perception of Trauma

To change the way you perceive traumatic memories. But how does it do this?

The working memory – the area of the brain that stores data for a short time – is fundamental to EMDR therapy’s purpose of altering how traumatic memories are perceived. Think of it as an artist’s sketchpad where initial drafts are drawn before they’re etched into more permanent forms.

In trauma, distressing events get imprinted on this sketchpad like vivid ink stains rather than fleeting pencil lines. These images become emotionally charged snapshots causing feelings such as fear or sadness every time we recall them.

The Role of Rapid Eye Movements

This is where EMDR comes in with its star player: rapid eye movements. During an EMDR session, therapists guide patients’ eyes to move back and forth rapidly while recalling their traumatic experiences.

You might be thinking, “What have my eyeballs got to do with my memories?” Well, these quick movements mimic what happens during REM sleep – our most dream-filled slumber stage when our brains process daily events.

This processing lets us file away less emotional versions of these events into long-term storage. In essence, turning those ink-stained traumas into fainter pencil sketches easier to handle and let go of.

A New Perspective on Old Memories

By stimulating this same process awake through guided eye movement exercises, EMDR helps shift the intensity associated with disturbing memories from ‘vivid colour’ down to ‘greyscale’.

One study found that EMDR not only reduced emotional distress but also increased vividness and clarity of positive memories. So, it’s like having a pair of rose-tinted glasses for your past – highlighting the good while dimming down the bad.

Moving Towards Healing

This shift in perception isn’t just psychological wizardry; it has real-world impacts too. People often report feeling less anxiety or fear related to their traumatic events post-EMDR therapy.

Positive Outcomes of EMDR Therapy

The world of psychology and therapy can often feel overwhelming, but it’s also filled with opportunities for positive change. Eye Movement Desensitization and Reprocessing (EMDR) therapy presents a potential avenue of positive alteration in the domain of psychology and psychotherapy.

Emotional Benefits of EMDR

This powerful approach is not just about helping people manage symptoms; it’s about transforming lives. After undergoing EMDR treatment, many individuals report feeling less powerless over their past experiences. They find that they’re able to view traumatic events from a distance, rather than being stuck inside them.

In essence, they move from being victims to survivors – a shift that brings feelings of empowerment and self-worth. These emotional benefits are key aspects behind why so many therapists recommend this type of intervention when working with trauma.

Physical and Mental Health Improvements

Beyond these significant emotional shifts, there are more tangible outcomes as well: reduced anxiety levels and improved sleep patterns among others. Many clients notice a decrease in physical symptoms related to stress or trauma after undergoing EMDR sessions.

But perhaps most notably, clients often experience an increased ability to enjoy life once again. Freed from the grip of paralysing memories or flashbacks, those who have undergone EMDR can engage more fully with family activities or pursue personal interests without fear overshadowing every moment – making each day brighter than before.

EMDR has deep and diverse impacts, establishing it as a precious asset in the mental health field. If you’re intrigued by this method or have any questions, feel free to contact us at Openforwards. We’re here to assist if ever needed.

Get in Touch for EMDR Consultation

If you’re finding that memories of traumatic events are causing disruption to your life, EMDR therapy could be the answer. This therapeutic approach can offer a way to cope better by changing how your brain processes these challenging memories.

We at Openforwards are experienced professionals who provide this unique form of therapy. Our goal is not only to assist you in understanding what’s happening inside your mind but also to give practical strategies that let you regain control over those disturbing thoughts.

You may ask yourself, “How does it work?” The essence of EMDR lies within its ability to use rapid eye movements similar to those during REM sleep. These movements can stimulate the processing system in our brains, allowing us to reframe distressing experiences into less threatening ones. In fact, research suggests that approximately 70% of individuals show more than half reduction symptoms after 3 sessions.

The Process of EMDR Therapy

To start with an EMDR consultation, we will initially discuss your past experiences – giving an overview of trauma or upsetting events which may have caused emotional turmoil.

In the next step, we build up your resources ensuring you have the strategies in place to help you feel safe.  After embedding those skills, we can shift to the reprocessing stage where you remember these distressing incidents as vividly as possible.  We guide through specific eye movements designed to trigger information processing mechanisms within the brain leading to a desensitisation event, thereby reducing its impact upon current life circumstances. As strange as this process sounds – it works. Studies indicate that up to 90% of soldiers who underwent treatment showed marked improvement in post-traumatic stress disorder symptoms following twelve sessions.

Beyond Just A Session: Your Mental Health Journey

Attending to one’s psychological well-being is a course of action, not an endpoint. We believe in supporting you throughout this process, offering ongoing help even after the sessions have concluded.

But remember, every individual’s experience with EMDR therapy can be different and unique to them. The effectiveness might vary based on personal circumstances and the type of trauma involved. But what remains constant is our commitment towards providing compassionate therapeutic services designed for improving mental well-being.

Let’s get started then, tackling those painful memories that have been causing you trouble.

FAQs in Relation to How Does Emdr Work?

What exactly happens during EMDR?

In EMDR, therapists help you recall traumatic memories while directing your eyes to move back and forth. This process reduces the emotional intensity of these memories.

What is the process of EMDR step by step?

The therapist first gets a detailed history and embeds some self-care and emotional regulation skills.  Then, they guide you through recalling distressing events while creating rapid eye movements. Finally, negative thoughts are replaced with positive ones.

What happens to the brain during EMDR?

During EMDR, brain waves shift as distressing memories become less emotionally charged in working memory thanks to bilateral stimulation (eye movement).

What is controversial about EMDR as a treatment?

Critics question if it’s actually eye movements that make this therapy effective or simply exposure and cognitive processing which occur naturally in most therapies.

EMDR works, it’s that simple!

EMDR therapy is a unique approach that reaches into the hidden corners of our minds and brings relief from trauma.

How does EMDR work? It taps into how we store memories and uses rapid eye movements to process distressing experiences. We’ve learned about who benefits most – victims of violent crimes, and survivors of accidents or abuse can find solace through this method.

This is not just theory but practice too; activating traumatic memories during an EMDR session leads to tangible emotional and mental health improvements.

The takeaway? EMDR shifts perceptions around trauma, empowering individuals on their path to healing. So if you’re considering therapies for trauma recovery… don’t overlook the power of EMDR!

The post How does EMDR Therapy work? appeared first on Explore our Therapy & ACT Training Birmingham Services.

If there is one thing therapists don’t do very well, it’s explaining how therapy works. 

In this article, I will tell you exactly how therapy works.  I’ll talk about what happens in a therapy session, what to expect when you attend your first appointment, and how to measure whether it’s helping.

By the end of this article; you’ll have a clear picture of what a therapist does so you can decide if it’s something you want to do.

What happens in the first session?

The first appointment can be one of the most nerve-racking sessions.  If you’ve not been to see a therapist before, you don’t know what to expect.  Will I have to talk about my childhood?  Will it make me cry?  What if my therapist thinks I am being silly and wasting their time?

If these questions pop into your mind, rest assured many other people have had the same worries.  When you don’t know what to expect, your mind naturally thinks of the things you’d be most concerned about. 

When you meet with one of our therapists for the first time, they’ll focus on making you feel welcome and comfortable.  It’s our job to put you at ease so you can begin to talk about your struggles. 

The first appointment is a consultation to help you identify what’s happening and tell you how we can help.  Your therapist will ask you questions about the issue, e.g., when and where it happens most often, how long it has impacted you, and whether it has improved or gotten worse.     

Getting to know you

They’ll also want to know more about you, e.g., what you do to occupy yourself, how you socialise or have fun, and what life is like at home.  It’s important to get a sense of you as a whole person, not just what’s bothering you.  We want to find out what makes you tick and learn about your current context because everyone is different. 

And finally, your therapist will ask you about your hopes and goals.  As well as understanding what’s bothering you, knowing where you want to get to is helpful.  For example, what you want to change, what you want for your life and how you want to be different. 

If you’re not sure, that’s OK.  Your therapist will help you clarify what you want to accomplish.  Many people want to feel better, less anxious or stressed, and more confident.  We’ll help you turn these feeling-type goals into ‘actionable’ ones.  That way, we can establish more tangible forms of measuring your improvements.  What you do influences how you feel, so therapy is about learning to do things differently so you can improve your mental health, relationships and lifestyle. 

You don’t have to tell your therapist everything.

Just because you’re sitting down with a therapist doesn’t mean you need to tell them everything.  You get to choose.  Sure, it’s helpful to share relevant information that will help them help you, and you can take your time.  You don’t need to share every painful detail as soon as you meet them.  In fact, it’s wise to take your time and see how you feel talking to them before you get into the more complex topics.

What else happens in the first appointment?

Your therapist will happily answer any questions about their knowledge and experience, how they intend to help you and what happens to your information. 

I recommend researching beforehand to see if a therapist is a good fit.  You can read about our therapists on our website, or we’d be happy to schedule a call so you can ask them some questions.

However, you may think of some other questions in your consultation, and it’s OK to ask.  All information is confidential unless the law requires us to share your information, which we discuss in another article. 

At the end of the consultation, you can decide if you want to schedule further sessions.  Typically, people need 10-20 sessions.  Some need less, and others need more; it really depends on several factors, which we discuss in another article about how therapy works.

Is it just talking?

While television gives you the impression you’ll lie on a couch and talk about your childhood, therapy is very different in reality.  You’ll sit opposite your therapist, and you make a plan each session to change something important.  For example, to tackle your anxiety so you can travel or practice what to say in a difficult conversation. 

Good therapy is more doing than talking.  In other words, you and your therapist focus on doing something that gives you a new way strategy.  You learn it first in the session and practice it outside the session to get better at it.

Jim Lucas

How are therapy and counselling different?

To be honest, there isn’t much that’s different.  Counsellors and therapists learn different systems and procedures for easing suffering.  Some focus more on your relationship, listening and allowing you to reflect on your experiences.  Others spend more time teaching you skills.  And some do both.  

The most important thing to consider is ensuring you feel listened to, supported, and challenged where appropriate.  Skilled therapists know when to listen, sit silently, or speak up to take the lead. 

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What coping strategies will I learn?

Your therapist will describe how they work and what interventions they think will help.  This will depend on the type of problem and what you want to achieve.  It might include one or some of the following skills:

• Mindfulness skills to reduce over-thinking.
• Perspective-taking skills to improve self-care.
• Acceptance skills to manage your emotions.
• Self-compassion to reduce self-criticism.
• Cognitive skills to take the power out of troubling thoughts.
• Values exploration exercises to identify what you want from life.
• Planning and problem-solving skills to overcome procrastination.
• Assertiveness to improve communication.

You’ll learn some of these skills as you move through your sessions.  You may already be good at some of these skills, so we needn’t spend too much time on it. 

How do you measure improvements?

Great question.  You want to know if your investment of time and money has been worth it. 

We like to take our time identifying specific goals you want to achieve.  For example, improve communication in your relationship so you can be closer.  How do you measure that?

The better your goals, the more likely you’ll get what you want.  It helps to set approach goals rather than avoid ones.  To be less anxious is an avoid goal.  So, we’d explore what being less anxious would allow you to do.  For example, you might say, “If I were less anxious, then I’d go more places on my own.”  Now, there is something you can measure. 

Similarly, you might say, “If I were more secure, I’d be honest with my partner.”  Again, there is something you can measure. 

“That what you measure, you can improve.” 

Peter Drucker

You can measure actions, but tracking your feelings is much more complicated.  Emotions move and shift, thoughts roll into one another, and physical discomfort comes and goes.  Plus, measuring things you can’t control is not very helpful.  In reality, the only thing you can control is what you do, so that’s how you can measure improvements in therapy.

So, hopefully, that gives you a better understanding of what happens in therapy.  It’s both talking and doing.  It’s working together to tackle the problems you care about so you can commit to leading a life that matters to you and your loved ones.

If you have any other questions about how therapy works, please get in touch.

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The post How does therapy work? appeared first on Explore our Therapy & ACT Training Birmingham Services.

Are you looking for reassurance that your private therapy conversations stay that way? 

Are you merely curious about how we record, store or share your information? 

In this article, I’ll tell you how confidentiality works in counselling, showing you what to expect and addressing any concerns.

For all psychologists, therapists and counsellors, our professional codes stipulate that we need to keep up-to-date and accurate records of your treatment.  As well as storing your contact information, we also keep session notes and questionnaires you complete. 

How do we store your information?

We store your information digitally using high-grade encrypted software that complies with recommended security standards.  Your information is stored in the Cloud, not on local computers, giving you additional protection.  We only use approved systems for keeping your data because we can’t be sure that generic systems are secure. 

Our emails and documents are sent securely from our practice management systems or organisational email accounts.  We do not use personal accounts for correspondence. 

We use third-party apps to provide additional services for conducting video sessions or sending newsletters.  Again, your information is kept secure.  Video sessions are conducted using high-security encryption that is HIPAA Compliant.  Basically, it means that we follow legal requirements for healthcare organisations to protect your information.

GDPR and UK Data Protection laws guide us on how to look after your information.  We are registered as a Data Controller with the Information Commissioners Office (ICO), a legal requirement for any person or organisation that processes personal information.

Breaching Confidentiality

All your information remains private and confidential; we do not discuss you with anyone or share your information.  There are several exceptions, including the risk of harm, child protection, vulnerable adults, the Terrorism Act, Drug Trafficking, Money Laundering, Court Orders and Public Interest. 

1. Risk of Harm: If you tell us an intention or plan to cause harm to yourself or others, we have a duty to take steps to prevent that harm. This might involve informing relevant authorities, mental health services, or others at risk.
2. Child Protection: If your therapist believes a child is at risk of harm or abuse, they are legally obligated to report this to the appropriate child protection services. This is in line with the Children Act 1989 and 2004.
3. Vulnerable Adults: Similar to child protection, if a therapist believes a vulnerable adult is at risk of harm or abuse, they must report this to the relevant authorities.
4. Terrorism Act 2000: Therapists are legally required to disclose any information they receive about acts of terrorism or potential acts of terrorism.
5. Drug Trafficking: Under the Drug Trafficking Act 1994, therapists must report any knowledge or suspicion of drug trafficking.
6. Money Laundering: The Proceeds of Crime Act 2002 requires professionals, including therapists, to report suspicions of money laundering.
7. Court Orders: Therapists may be required to disclose information if they receive a court order. This could be in the context of criminal investigations, custody battles, or other legal proceedings.
8. Public Interest: In rare cases, there might be an overwhelming public interest in disclosing information, even if it breaches confidentiality. This would be in situations where the wider public is at risk.

Discussing work with a supervisor

All therapists discuss their cases with a supervisor or expert clinician.  It’s important to ensure you get the best possible interventions and care.  However, we only discuss the work, not your personal information, and supervisors are bound by the laws and codes of conduct as therapists.

If you have an insurer or third party paying for your sessions, we only share the bare minimum of information.  They may request updates on your treatment, which are brief summaries. 

How long do we keep your information?

We are required to keep your information for seven years.  After that, we delete it.  You can request a copy of your data.  However, we cannot delete it before the seven-year period has ended.

We have a quiet, professional, comfortable space to work together undisturbed to ensure privacy during sessions.  When working online, your therapist will ensure they are in a private location, and we advise you to do the same.

Do we talk to your GP?

We do not request GP details, and we do not contact them routinely.  If you are prescribed psycho-active medication such as SSRIs, benzodiazepines or anti-psychotics, then we would require your GP information.  We do ask for an emergency contact, such as a family member or friend, that we can contact should the need arise.

As you can tell, we implement several measures to protect your information and maintain confidentiality.  We only share information under exceptional circumstances, which, in our experience, rarely happens. 

If you have any questions about confidentiality, please get in touch.

Want to know more about Therapy?

Our FREE Booklet will tell you almost everything you wanted to know about therapy.

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The post Is therapy confidential? appeared first on Explore our Therapy & ACT Training Birmingham Services.

Have you ever stared into a messy room, unsure where to begin tidying? That’s what searching for therapy can feel like. It can be daunting to decide on the best approach, but one that will help you take the first steps forward to mental decluttering.

The question, ‘What is the best therapy for me?’ may be ringing in your mind, echoing unanswered. You may know about different types of therapies – Psychotherapy, Cognitive-Behavioural Therapy or even EMDR – but which one suits you?

In this article, we’ll explore how personalised therapy matters and why understanding your needs will set you on a course towards mental wellness.

I’ll tell you about the various therapies we offer and the factors you’ll want to consider before selecting the right therapy or therapist for you.

Let’s get started.

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Understanding the Importance of Personalised Therapy

Your mental health journey is as unique as you are. That’s why personalised therapy can be a game changer. It’s not just about tackling symptoms but understanding your needs and personality.

The beauty of personalised therapy lies in its flexibility. Rather than a blanket approach, personalised therapy offers tailored interventions that suit your individual situation. This bespoke nature allows for targeted interventions that address specific issues.  For example, if you are suffering from anxiety, we’ll look at your personal context, understand who and what is important and select some goals you care about.  We’ll teach you the best strategies to break the vicious cycles that keep your problems going so you can reach your short and long-term goals.   

Different therapies work better for different people because we all process experiences uniquely. Hence, finding something tailored specifically towards you; your thoughts, emotions, and behaviours all play into finding the right fit.

Tailoring Your Journey Towards Mental Wellness

Mental wellness isn’t achieved overnight; patience is key. Personalised therapy respects this by considering where you’re starting from and pacing treatment accordingly – no rush.  While we aim to help you quickly improve your mental health, relationships and habits, we’ll give you all the time you need.  There are no time limits. 

A critical aspect of this personalisation involves building trust with your therapist, who guides you through the ups and downs at a comfortable pace while always aiming towards progress.  We know from research this approach increases the likelihood of a successful therapeutic outcome.

Understanding Your Needs for Therapy

It’s helpful to think about why now.  What has prompted you to seek therapy at this time?  Why is it important to get help?  Understanding your motivations for therapy and making change is a helpful first step.  

Secondly, it’s important to think about what you’re hoping for.  What do you want to improve?  By exploring these questions, you and your therapist can design a roadmap to help you reach your goals.   

If you’re grappling with specific issues like anxiety, OCD, depression, stress or low self-esteem, therapies such as Cognitive-Behavioural Therapy (CBT), Acceptance and Commitment Therapy and Compassion Focused Therapy can change your life. 

If you suffer from nightmares and feel easily startled or frightened to go outside, you may be suffering from trauma.  Rising quickly to anger or struggling with guilt and shame are also possible indicators of post-traumatic stress.  In these circumstances, we often recommend EMDR, a slightly unusual yet highly effective treatment for letting go of upsetting memories. 

We offer couples counselling for relationship problems and family therapy for parents and children, and our Autism therapy service can support you with helpful coping skills to improve your mental health, well-being and communication.   

No matter why you’re considering therapy, the key thing is that it feels right for you. After all, this process involves delving into some of life’s biggest questions about who you are and how you want to live your life.

Different Types of Therapies

Not all therapies are the same. Let me tell you what they mean so you can understand your options.

Psychotherapy

Psychotherapy, or talk therapy, is an umbrella term for therapies involving conversations with a trained professional. It helps people understand their feelings and how they affect their behaviour.  Ultimately, it exists to help you change patterns in your habits to improve your mental health and relationships.

Cognitive-Behavioural Therapy (CBT)

In traditional CBT, you learn to spot thought patterns, assess their helpfulness or accuracy and construct new ones based on the evidence and what is more helpful. You learn to test your assumptions through experimentation, build up pleasurable activity and confront your fears through carefully designed exposure and response prevention exercises. 

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy helps you to build psychological flexibility.  People with high psychological flexibility have better mental health, well-being and relationships.  You can build it by learning to be mindful of the present moment, open and accepting of your emotions and committed to leading a life you want.   

Eye Movement Desensitization & Reprocessing (EMDR)

The National Institute for Health Care Excellence (NICE) supports using EMDR in treating Post Traumatic Stress. This therapy focuses on making you feel safe, teaching you settling or stabilising methods, and confronting your memories.  Unusually, you don’t need to tell your therapist about your memories, but you do need to recall them.  Disturbing and traumatic memories can get stuck in the wrong part of your memory storage and EMDR unpacks it so you can file it away like other memories.

Compassion Focused Therapy (CFT)

Compassion-Focused Therapy, or CFT, teaches you to let go of self-criticism, treat yourself kindly and sensitively and act with courage.  Like CBT and ACT, CFT effectively improves your mental health.   

What else should you consider When Choosing a Therapy?

Choosing the right therapy isn’t always straightforward.  Now that I’ve told you about some different therapies and how to explore your needs, let’s consider some other helpful factors. 

Your Personal Preferences

You might be more comfortable with certain types of therapies because they align better with your personality or beliefs.  Do you like to challenge your thinking? Then, CBT will be helpful.  

Would you prefer to recognise and learn from your emotions while finding more purpose and meaning?  Then, I recommend Acceptance and Commitment Therapy.  

If you tend to be very harsh with yourself, expecting perfection and trying to do everything yourself, I’d recommend Compassion Focused Therapy.

If you suffering from nightmares and a fear of being hurt, I’d recommend EMDR.  And, if you want to work through conflicts and communication difficulties with your partner, then I would, of course, recommend Couples Counselling.    

Think about the Person as well as the type of Therapy. 

Firstly, what qualities are essential to you in a therapist?  Would you prefer someone direct and challenging?  Or would you like someone empathic and supportive?  You can have both; it’s not one or the other.  It’s hard to get a feel for a person before you meet them, so we’d be happy to set up a call so you can have a brief chat.  However, it’s helpful to consider the personal qualities and style you want in a therapist.

Is there gender or age important?  Do you want someone from a similar ethnic, religious or cultural background?  What about any other aspects of their identity?  

Our list of therapists on our website provides detailed profiles so you can get an idea about their style before meeting them.

Practicalities Matters

Last but not least, practical factors also play into this decision, such as location (if opting for face-to-face), cost per session or whether they’re registered with professional bodies like BACP.  Are you looking for in-person or online?  What day or time can you do?  We have many different therapists to choose from, and we’ll do our best to match you up with someone you want at the most convenient time.   

Online vs. In-Person Therapy

Online therapy offers convenience, accessibility, and flexibility. You can have sessions from the comfort of your home at a time that works for you. This is particularly useful for those with busy schedules or mobility issues. Online therapy is just as effective as face-to-face.

In contrast, in-person therapy allows for richer communication – subtle body language cues aren’t lost over video calls. Some people also find they prefer the routine of going to a physical location each week because it helps them mentally prepare for their session.

Online: Offers convenience and ease of access anywhere with an internet connection.

In-Person: Allows deeper non-verbal communication during sessions and gives you a place to escape home life.

Five Ways to Choose the Right Therapy for You

Hopefully, that gives you a better understanding of the type of therapy that’s right for you.  

1. Start with what you want or need.  Why are you looking for therapy now?  What are you hoping to gain?
2. Choose one of our evidence-based therapies: CBT, ACT, CFT, EMDR, Couples Counseling, Family Therapy or Autism Interventions.
3. Think about your personal preference for in-person or online sessions.
4. Identify any personal qualities important in a therapist.
5. Give us a call or complete our contact form to book a consultation or speak to a therapist.

If you have any other questions about deciding on the best therapy for you, please get in touch. 

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