Russell Wharton

Cognitive behavioural therapy looks at how thoughts, feelings and actions keep each other going. Together you notice the patterns that hold a problem in place and try out new ways of thinking and acting, often with small practical tasks between sessions. It is widely used for anxiety, low mood, stress and sleep problems.

EMDR (Eye Movement Desensitisation and Reprocessing) is a structured method for working with distressing memories. While you briefly bring a memory to mind, the therapist guides you through bilateral stimulation such as eye movements or taps, which can help the memory feel less intense. It is best known for its use after traumatic experiences.

Acceptance and commitment therapy helps you make room for difficult thoughts and feelings instead of fighting them. The focus is on what matters to you, and on taking steps in that direction even when things feel hard. It is used for stress, anxiety, low mood and long-term pain, among other things.

Trauma-focused therapy is a family of approaches designed for the effects of frightening or overwhelming experiences. Usually the work starts with feeling safer and more stable, and only then turns to the memories themselves, at a pace you can manage. It can help with flashbacks, fear, numbness and other after-effects of trauma.

Solution-focused therapy puts the emphasis on what you want rather than on the problem. It looks for what is already working, even a little, and builds on your strengths and resources. The work is often short-term and practical, with clear, small steps.