Working with Jack
I deliver collaborative CBT therapy, supporting you to relate your difficulties to the CBT evidence base and build an individualised treatment strategy geared at meaningful change week-to-week.
I work with young people and adults, adapting intervention to individual age and stage or neurodiversity. My approach is person-centred and often transdiagnostic, meaning we can adapt treatment around multiple presenting difficulties or goals at once (e.g., health anxiety + insomnia + panic attacks).
What treatment looks like
Clarify goals
We explore and agree upon what you want to change and how we will measure progress in a practical way.
Understand patterns
We create a shared CBT formulation together to make sense of what is keeping the difficulty going.
Practise skills
You try tools and experiments between sessions so therapy creates meaningful change week to week.
Review progress
We regularly check what is improving, what is still stuck, and adapt our plan so it stays helpful and focused.
Planned ending
We consolidate what you have learned, create a relapse prevention plan, and build confidence to continue progressing independently.
Common Difficulties CBT Can Help With
Low Mood & Depression
CBT helps you understand how low mood can lead to withdrawal and less rewarding activity. We gently rebuild momentum with small, doable steps and routines that fit your life. Over time, we test unhelpful beliefs and strengthen a steadier, kinder inner voice.
Anxiety (GAD/Social) & Panic
CBT explains anxiety as a cycle of worry, threat scanning, and safety behaviours that keep fear going. We map your patterns clearly and practise new responses in manageable steps. You learn tools that help your body settle and your confidence grow.
Social Anxiety
CBT looks at how self-focus, harsh predictions, and safety behaviours can maintain anxiety around people. We shift attention outward and run small experiments that feel achievable, not overwhelming. With practice, social situations start to feel more natural and less draining.
Panic Attacks
CBT shows panic as a false alarm that becomes scary when sensations are interpreted as dangerous. We reduce checking and safety strategies so your body can relearn that sensations pass safely. With repeated practice, panic becomes less frequent and less frightening.
OCD
CBT understands OCD as intrusive thoughts plus urges to neutralise them, which brings short relief but strengthens the cycle. We practise responding differently to uncertainty and reducing compulsions at a pace you can tolerate. Most people find this brings more freedom and trust in themselves over time.
Health Anxiety
CBT focuses on how monitoring symptoms and seeking reassurance can keep worry alive. We build a plan to reduce checking and reassurance gradually while increasing a sense of safety in your body. You learn to relate to sensations with more balance and less fear.
Phobias
CBT uses gradual, supported exposure so your brain can relearn that the situation is safer than it feels. We go step by step and stay in your window of tolerance throughout. Confidence grows through repeated experiences of coping successfully.
Trauma Reactions (CBT-Informed)
CBT helps make sense of triggers, memories, and avoidance that keep the nervous system on high alert. We build stabilisation skills first, so you feel safer and more in control. Where appropriate, we gently update unhelpful meanings that trauma can leave behind.
Stress & Burnout
CBT looks at how demands, beliefs, and depleted recovery interact to keep you running on empty. We clarify boundaries, pace, and routines that restore energy without guilt. The goal is sustainable change that protects your wellbeing long term.
Self-Esteem
CBT maps how the inner critic, comparison, and old learning can shape how you see yourself. We gather real evidence and practise a more balanced and compassionate perspective. As you act differently, confidence tends to follow.
Perfectionism
CBT understands perfectionism as a strategy to prevent failure or criticism that often increases pressure and procrastination. We adjust standards and practise flexible, good-enough behaviour safely. You can keep your strengths while feeling less trapped by them.
Sleep & Insomnia
CBT for sleep focuses on strengthening sleep drive and reducing arousal at night. We review habits, routines, and unhelpful beliefs that can keep sleep fragile. Many people see steady improvement with simple changes tracked over time.
Book your first session
50-minute online session — £60. Start with one session and decide what feels right.