cbt Therapy
Cognitive Behavioural Therapy
Cognitive Behavioural Therapy (CBT) is an evidence-based psychological therapy that helps people understand how their thoughts, feelings and behaviours interact with each other. Sometimes these patterns can develop in ways that unintentionally keep us stuck in cycles of anxiety, low mood, low self-esteem, depression or emotional distress. CBT is widely recommended across multiple NICE (National Institute for Health and Care Excellence) guidelines as a first-line or key treatment for a range of mental health difficulties.
Rather than focusing only on the past, CBT is often focused on understanding what is happening in the present and learning skills that can help you respond differently to difficult situations. By recognising how thoughts influence emotions and behaviour, many people begin to feel more in control of their reactions and more able to move forward with their lives.
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I provide online Cognitive Behavioural Therapy sessions. I offer a free 15 minute phone consultation for you to ask me any questions, discuss your needs and help us decide if I might be an appropriate therapist for you to book an assessment with.
I have known Romina for 20 years and would have no hesitation in recommending her as a private therapist. In her NHS work I found her competent and skilled with good common sense.
She consistently demonstrated kindness, compassion and humour.
She is trustworthy and hard-working, and genuinely motivated to help people and deliver effective therapy.
Adrian Sellers
I have known Romina for many years, observing her work within the mental health team in the NHS. I have always been deeply moved by her natural ability in identifying the psychological causes for people's suffering, and her warmth and down to earth approach in supporting those people to look at those causes. I have recommended many people to her private practice, knowing that they will all have the benefit of her profound experience.
Carey Sumpter
Romina is an exceptionally skilled and compassionate therapist whose experience really shows in her work. She brings warmth, professionalism, and integrity to everything she does, and creates a safe, thoughtful therapeutic space. Her dedication and genuine care are clear, and she consistently works to a very high standard. I wouldn’t hesitate recommending her to anyone looking for high-quality psychological therapy.
Charlotte U
What Can Cognitive Behavioural Therapy Help With?
Cognitive Behavioural Therapy is widely used to support people experiencing a range of mental health difficulties. Many people seek CBT professionals when they feel stuck in repetitive patterns of worry, overthinking or self-criticism that are affecting their wellbeing and daily life.
CBT can be helpful for difficulties such as anxiety, panic attacks, depression, excessive worry, social anxiety, health anxiety, OCD, low self-esteem, stress, trauma, overwhelming feelings, negative thoughts, unhelpful behaviours, phobias and intrusive thoughts. It can also support people who feel overwhelmed, struggle with confidence or find themselves repeatedly avoiding situations that feel difficult or threatening.
How long does CBT therapy take?
The number of sessions varies depending on your individual needs. Many people attend therapy for around 12–20 sessions, although this can vary. We regularly review progress together to ensure therapy is working at the right pace for you.
Online Cognitive Behavioural Therapy Across the UK
I offer secure online CBT therapy UK sessions to adults across the UK using video sessions via Zoom. Many people find that online therapy works just as effectively as face-to-face sessions and it allows therapy to fit more easily around work, family and daily commitments.
Online therapy also allows you to access support from the comfort and privacy of your own environment. I work with adults experiencing a wide range of difficulties including anxiety, low mood, trauma, intrusive thoughts and stress.
WHAT IS EMDR?
EMDR (Eye Movement Desensitisation and Reprocessing) was originally developed by Clinical Psychologist Francine Shapiro in 1987 for PTSD, and is now recognised as an effective therapy for a wide range of difficulties linked to traumatic or distressing experiences.
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People often come to EMDR because they’re experiencing:​
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intrusive memories, flashbacks or distressing images
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anxiety, panic, phobias or health anxiety
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low mood or feeling overwhelmed
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low self-esteem, shame and self-criticism
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OCD and intrusive thoughts (including when EMDR is part of a broader plan)
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grief and loss
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the impact of bullying, emotional neglect, or difficult early experiences
HOW EMDR WORKS
I often explain this using the idea of two memory “filing cabinets”.
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In everyday life, your brain processes experiences and files them away so they feel like the past. But when something is traumatic or overwhelming, the brain can switch into a survival response (fight/flight/freeze). When that happens, the experience may not get processed in the usual way. It can remain “stuck”, and then get triggered in the present by reminders—through emotions, body sensations, thoughts, and images.
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EMDR uses bilateral stimulation (often eye movements or tapping) to help restart the brain’s natural processing system, so the memory can be “date stamped” and stored in a way that feels more distant, like a faded photo rather than something happening right now. You won’t forget what happened, but it can feel less intense and less intrusive, so you have more choice and freedom.
WHAT TO EXPECT
1) Assessment and understanding what’s going on
We build a shared picture of what you’re struggling with, what may have contributed to it, and what is keeping it going now.
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2) Preparation and stabilisation (skills first)
Before any reprocessing, I help you develop coping strategies so you feel ready and able to stay grounded. This part matters. It helps EMDR feel safer, more contained, and manageable.
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3) Reprocessing at your pace
When you feel ready, we work through specific memories in a planned way. I’ll guide the process, and we’ll keep it within your “window of tolerance” so you can leave sessions feeling able to return to daily life.
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4) Review and moving forward
As things settle, we focus on strengthening new learning, building confidence, and supporting you to maintain progress.
CLIENT FEEDBACK
My therapy sessions with Romina have been incredible. I instantly felt at ease during my first session. Romina created a very safe space to open up in. She has provided me with solid techniques that I will continue to use in life.
I will be forever grateful for the help and support Romina gave me during our sessions and cannot recommend her enough. Thanks so much once again.
From start to finish Romina has been fantastic and quite honestly life changing for me. We started with CBT and some EDMR, I was scared at first, but as soon as we began, I realised there was nothing to be worried about. I was able to be completely honest, vulnerable and always felt safe within our sessions. I've learnt so much, not only about myself, but how to help anxiety and cope with other things throughout the rest of my life. From our very first session, I already was seeing positive changes in myself, I really couldn't believe it. My only regret would be not picking up the phone sooner and making my first appointment.
Having suffered recurring bouts of anxiety with occasional panic attacks, I decided it was time to seek therapy. I was familiar with the Person-centred therapy model but had never had a course of CBT.

I found it to be very helpful. Romina's empathy and listening skills made me feel truly heard, whilst she helped me identify my recurring problems, their trigger, and guided me through means of addressing them. In around twenty sessions of an hour, and three sessions of EMDR, I have come out equipped with the tools to identify and manage anxiety symptoms as they arise, instead of wishing them to go away and making them worse in the process. I have also learnt to address problems with clarity and method. I made notes in a small book that I now shall continue to carry around until I no longer need to refer to it.
My therapy with Romina has changed my life. I am no longer anxious, which feels amazing. I have been anxious all my life and never thought I would be free from the holds of anxiety.
Romina teaches you to be your own therapist, which gives you confidence and freedom. Romina is very understanding and caring, allowing you to open up. Romina always ensured that you were happy with the session and the plan.
I had both cognitive behavioural therapy and eye movement desensitisation therapy which were brilliant. I really recommend Romina as a therapist.
From start to finish Romina has been fantastic and quite honestly life changing for me. We started with CBT and some EDMR, I was scared at first, but as soon as we began, I realised there was nothing to be worried about. I was able to be completely honest, vulnerable and always felt safe within our sessions. I've learnt so much, not only about myself, but how to help anxiety and cope with other things throughout the rest of my life. From our very first session, I already was seeing positive changes in myself, I really couldn't believe it. My only regret would be not picking up the phone sooner and making my first appointment.
Working with Romina was a priceless experience for me. We firstly dealt with my depression and different ways I could process my emotions and different triggering situations. We focused on systems to help me better navigate my life along with mindfulness practices which help to keep me centred and greatly reduce my anxiety levels.
During the process we discovered that actually a lot of the confusion and frustration in life stems from me having ADHD which I had never considered. I have now been diagnosed and understanding the ADHD way of thinking makes it feel much more comfortable to be ME.
I would highly recommend Romina's services.
Cognitive Behavioural Therapy (CBT) is a structured psychological therapy that helps people understand the relationship between their thoughts, emotions and behaviours. By identifying unhelpful patterns and learning new strategies, CBT can help reduce emotional distress and improve coping.
CBT psychotherapy is a structured and collaborative therapy. At the start of therapy we identify your goals and work together to develop an understanding of the difficulties you are experiencing, the patterns that may be maintaining them and what has happened in the past that might have contributed to them.
Once we have a clearer picture of what is happening, we focus on learning practical strategies to help change these patterns and achieve your goals. This might include identifying unhelpful thinking styles, exploring more balanced ways of interpreting situations, and gradually facing situations that may have previously felt overwhelming.
CBT often involves practising these skills between sessions so that you can apply what you learn in therapy to your everyday life to achieve your goals. The aim is to help you develop tools that you can continue using long after therapy has finished.
If we identify that upsetting thoughts, feelings and behaviours are a result of past trauma, it may be appropriate to do some trauma processing in relation to these past experiences.CBT support focuses on the relationship between three key elements: thoughts, feelings and behaviours. These elements constantly influence each other and can sometimes form cycles that reinforce emotional distress.
For example, a person might experience an anxious thought, which then creates feelings of fear. In response, they may avoid certain situations or behaviours that feel threatening. Although avoidance may provide short-term relief, it can reinforce the belief that the situation is dangerous and keep the cycle going.
A CBT therapist helps you recognise these patterns and explore alternative perspectives and behaviours that can interrupt the cycle. Over time, this can lead to a reduction in anxiety or depression and a greater sense of confidence in managing difficult situations.
In CBT we also look at what might have happened in the past that has influenced and contributed to unhelpful core beliefs we might have about ourselves now, that show up in the unhelpful patterns in the present. For example, for someone who frequently thinks they are worthless, it is useful to understand that this core belief may have developed as a result of childhood bullying or neglect. This can help us see that instead of the belief being a ‘fact’, it is the result of past trauma. We can then work together to build self esteem and more helpful core beliefs such as I’m valued or I am good enough.CBT is widely recognised as one of the most effective cognitive treatments for anxiety. It helps people understand how anxious thoughts and avoidance behaviours develop and teaches practical strategies to manage them.
CBT can be used on its own or alongside other psychological therapies depending on your needs. For example, some people benefit from combining CBT with EMDR therapy if their current difficulties are connected to past traumatic experiences.
In these situations, CBT can help develop coping strategies and stabilisation skills, while EMDR may help process underlying memories that continue to influence current thoughts and feelings. We can explore together which approach or combination of approaches may be most helpful for you.
CBT often involves practising strategies between sessions which are based on achieving your goals. This might include small exercises or reflections designed to help you apply what you learn in therapy to real-life situations.
When people search for “psychotherapy vs CBT”, they are often trying to understand the difference between general talking therapy and a more structured approach. Psychotherapy is a broad term used to describe therapies that support emotional wellbeing, while CBT (Cognitive Behavioural Therapy) focuses specifically on identifying and changing unhelpful patterns of thoughts, feelings and behaviours.
Similarly, when considering “CBT vs EMDR”, the two therapies work in different ways. CBT focuses on understanding unhelpful patterns and developing practical skills to manage thoughts, feelings and behaviours, while EMDR helps the brain process trauma, distressing or traumatic memories that may still be affecting you in the present.Yes, Trauma-Focused CBT (TF-CBT) can be used to treat PTSD and I am trained in this treatment. In my experience EMDR is a more effective and efficient treatment for PTSD, however, if you would prefer Trauma-Focused CBT this is something I can provide. If we are working together I am happy to discuss the difference in the two types of trauma therapy.
Both TF-CBT and EMDR are recommended by the National Institute for Health and Care Excellence, (NICE) for PTSD.Are you looking for a CBT therapist online? As a private CBT therapist, my online CBT therapy sessions take place via Zoom. This allows you to access therapy from anywhere in the UK while remaining in a comfortable and private space.
