CBT and EMDR Therapist

Online Remote Therapy Sessions

Recovery and Positive Mental Wellbeing

It is normal to feel down, stressed and overwhelmed at times. Life can expose us to difficult, traumatic and challenging experiences which can affect the way we feel about ourselves, others and the world around us. Sometimes we can find ourselves feeling stuck, not knowing what can help or how to get back on track to feel happier and have more fulfilling lives.

I am a CBT and EMDR therapist here to offer you a safe space to feel listened to and supported. I specialise in working with trauma and low self-esteem. My approach is intuitive, empathic, collaborative and non-judgemental. I aim to provide a space for you to feel safe and empowered to make positive changes in your life.

The hardest part is the beginning! Take your first steps towards recovery and positive mental wellbeing.

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Cognitive Behavioural Therapy (CBT)

CBT focuses on the idea that our thoughts, feelings and behaviours are all connected. When we feel anxious or low, we often find ourselves in a vicious cycle.

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Eye Movement Desensitisation and Reprocessing (EMDR)

EMDR is a therapy that helps people to recover from difficulties that have been caused by traumatic events in their lives.

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Cognitive Processing Therapy (CPT)

Cognitive Processing Therapy is an evidence-based, NICE recommended intervention for the treatment of PTSD. It has been shown to be effective in reducing PTSD symptoms related to a variety of traumatic events.

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Meet Jo

My name is Jo. I am a Cognitive Behavioural Therapist offering online therapy sessions. I have been practicing Cognitive Behavioural Therapy (CBT) since 2016 and am also trained in Eye Movement Desensitisation and Reprocessing (EMDR), Cognitive Processing Therapy for PTSD and Acceptance and Commitment Therapy (ACT).

I am originally from Cornwall and have been lucky to have lived most of my life in this beautiful part of the world. The word Sawya (pronounced Soy-ya) is the Cornish word meaning 'to heal'.

More About Jo

Jo Remote Online CBT Therapist Sawya Psychological Therapies

"It wouldn't be OTT to say that therapy with Jo has changed my life. My whole outlook has changed, I have a better understanding of my difficulties and I feel more equipped to deal with issues when they come up. I feel like I've got my life back."

Setting therapy goals gives direction and purpose to your sessions 🌱✨

It helps you track progress, stay motivated, and work towards meaningful change.

Think of it as a roadmap for your healing journey - without a final destination, we can end up getting lost 🗺️📍🧭

#therapygoals #mentalhealthrecovery #cbttherapy #emdrtherapy #sawyapsychologicaltherapies

Sometimes life feels like a game of snakes and ladders, full of unpredictability, ups and downs.

Some days you’re climbing up the ladder, some days you’re sliding down the snake.

Just make sure you keep on rolling. And if you get stuck - that is where therapists can help 🙋‍♀️🙏

#mentalhealthstruggles #anxiety #trauma #therapy #sawyapsychologicaltherapies

Suns out, beers on 🍺

Warm weather often comes with an unspoken rule: find a beer garden, grab a pint.

It’s part of our culture (speaking as a Brit!) 🇬🇧
Although this narrative is gradually shifting 🥳

It’s all good fun…until the next day when the ‘hang-xiety’ is in full swing. Which, by the way, can be amplified if you are neurodivergent or experience heightened anxiety already.

If you know you’re prone to having one too many, start with mindful drinking - actually noticing the drink, how does it taste, how do the bubbles feel, what does it smell like? It’s a great tip for slowing down and not getting too carried away in the moment!

Give it a try - let me know your mindful drinking tips in the comments!

#alcoholandanxiety #mentalhealthawareness #cbt #therapistthought #anxietysupport #mindbodyconnection #anxietyhelp

Putting yourself first can feel uncomfortable - but that doesn’t mean it’s wrong!

🧠 Just because a thought feels true doesn’t mean it is true.

✅ Self-care isn’t selfish - it’s sustainable.
✅ Guilt is a feeling, not a moral compass.
✅ Boundaries aren’t walls - they’re guidelines for safe, respectful connection.

🌱 Putting yourself first is an act of courage, not selfishness. Sometimes others won’t respect that and that’s fine - do you want those types of connections in your life?

Trust me, I know from first-hand experience this is not easy, BUT if you stick to your boundaries and prioritise your needs you will reap the benefits in time!

#cbttherapy #cbttherapist #assertivenesstraining #boundarysetting #lowselfesteem #peoplepleaser #sawyapsychologicaltherapies

First therapy session? It’s normal to feel nervous! 😬😳

But just try to think of it as an informal chat - snacks optional, but honesty is encouraged!

Don’t worry - there’s no tests, no judgment and no lying on a leather sofa 🛋️

It’s just a conversation where you’re heard, not analysed.

Tears? Maybe. Blame? Not required. Relief? Very possible.

You have nothing to prove! It’s just space to talk and grow 🌳

#cbttherapist #emdrtherapist #traumatherapist #mentalhealth #firsttherapysession #sawyapsychologicaltherapies

Sometimes the most therapeutic phrase isn’t a deep insight - it’s:
“This is actually just really shit.”

In therapy, one of the most regulating things we can do is name the reality of our experience without minimising it.

Because guess what?
Emotional honesty is self-regulation.

I took this photo while visiting a friend in Switzerland last year - just three weeks after my dad passed away, following months of suffering.

It was one of the most demanding years of my life. I was trying to support him emotionally, hold space for family, and continue showing up for clients. It was a lot.

Every day, I kept going because others needed me to. And because I hold my own beliefs around weakness and strength…but that’s for another post 🙋‍♀️

But when I finally gave myself permission to acknowledge just how heavy it all was - that’s when healing began. My nervous system started to settle. My brain began to process. And slowly, something shifted.

We all arrive at that place in our own time. And that’s okay.
I haven’t reached the end yet either.

The point is - sometimes your system just needs to throw its hands up and say:
“Yeah… this is really heavy.”

Validation isn’t weakness.
It’s the foundation of change.

#traumahealing #emdrtherapist #mentalhealth #pathtohealth #sawyapsychologicaltherapies

Low self-esteem isn’t who you are — it’s something you’ve learned.

And what’s learned can be unlearned.

You deserve to feel safe in your own mind, and able to live the life you want.

#mentalhealth #anxiety #depression #selfesteem #emdrtherapy #cbt #acttherapy #sawyapsychologicaltherapies

If your therapist hasn’t mastered telepathy (yet), feedback is your magic wand 🪄

Say what’s working. Say what’s not 🗣️

We won’t turn into a puff of smoke—we�’ll actually thank you 🙏

Want more silence? Less silence? More worksheets? Fewer metaphors about waves? Let us know!

Therapy is your time 🫵🏻 That means your voice matters—not just about your struggles, but also about how therapy is going.

Speak up. Your therapist can take it—we promise 🙋‍♀️🙋

#emdrtherapy #emdrtherapist #cbttherapy #cbttherapist #sawyapsychologicaltherapies

In Acceptance and Commitment Therapy (ACT), we focus on power of“being present”.

Trauma can leave us feeling stuck—haunted by the past, overwhelmed by emotion, or disconnected from the present.

ACT doesn’t ask you to forget or “fix” the trauma. Instead, it gently helps you:

🌳 Make space for difficult thoughts and feelings, rather than fighting them
🧘‍♂️ Reconnect with the present moment, even when it’s hard
😫 Recognise that painful memories don’t define you
🧭 Move toward what matters, guided by your values—not your fear

Healing isn’t about erasing pain. It’s about learning how to carry it differently—with compassion, courage, and choice.

It takes practice and don’t get me wrong it isn’t easy, but with guidance and support it can get better.

In my practice I integrate ACT, EMDR and CBT to help people process trauma, handle difficult thoughts and emotions, and build a more meaningful life.

#acttherapy #traumahealing #traumatherapy #beingpresent #emotions #sawyapsychologicaltherapies

👋 Hello!

I’ve been quiet on here for a while so thought I’d use a square on the grid to say hi!

I’m Jo, an accredited CBT and EMDR therapist. I currently work online supporting adults experiencing low self-esteem, low self-worth, depression and anxiety.

I support with processing trauma, improving mood, managing anxiety and getting you back to a place where you feel able to live a more fulfilling life.

You can contact me via the links in my bio 👆

Hope to hear from you soon 💬

❌ Summer won’t fix your mood.

And that’s not a failure on your part.

☀️ We’re sold the idea that sunshine, holidays, and long evenings will automatically make us feel good. But mental health doesn’t always follow the seasons. And we definitely do not forget the trauma we have experienced.

😞 If you’re struggling while everyone else seems to be thriving, you’re not alone—and there’s nothing wrong with you. Mood challenges can show up even in the brightest weather.

🫂 Support doesn’t have an off-season. Website link in bio for how to contact me or send me a DM to start your journey to recovery.

#summerblues #mentalhealthstruggles #trauma #traumahealing #emdrtherapy #sawyapsychologicaltherapies

Mindful moments 🧘‍♀️🧘🧘‍♂️

Take some time for yourself today, even if it’s just 5 minutes to enjoy a coffee ☕️

Your body and mind thank you! 💚

#sawyapsychologicaltherapies #mindfulness #mentalhealth #anxiety #stress #calm

🍃 Happiness is a fluid emotion

⚠️ The reality is that life is full of ups and downs whether we like it or not.

🙂😢😡😍 As a human being, we are meant to feel all emotions, good and bad. The human experience means we feel it all - numbness, pleasure, sadness, lust, joy, jealousy, peace, rage, whether we are able to name those emotions or not. We may have directly (or indirectly) been told not to feel this way, ‘get over it’, ‘snap out of it’ or perhaps the distress we feel is so intense we have lost touch of what is ‘us’ and how we are ‘meant’ to feel.

🧐 The goal to feel ‘happy’ is a tricky one. What do we mean by happy?

🌤️ If we break it down it might look like living a more fulfilling life, experiencing less distress and overwhelm, to feel calmer, to improve our relationships with others, to be more active or to live a healthier lifestyle.

🔍 In our early sessions we will work together to find your goals for therapy to help guide us to your final destination of ‘happiness’ including managing and tolerating life’s ups and downs!

#sawyapsychologicaltherapies #happiness #emotions #regulatingemotions #emdrtherapy #emdrtherapi̇st #mentalwellbeing #therapy

📱💻🖥️📺

How much do devices rule your world?

Have you ever noticed a negative impact on your well-being as a result of device use?

As a remote therapist, I spend the majority of my time on a laptop, and often using my phone in addition. Sometimes I feel frazzled from content overload.

We rely on our devices A LOT, the world has just evolved this way BUT our use is not always helpful and actually we’ve become anti-social as a result.

I came across this notice on a table at a cafe I visited on the weekend and ironically as I looked around, the majority of people were on their phones whilst ‘socialising’ with others.

I would love for more places to advocate a device ban and encourage more meaningful connection where we are more present.

Set yourself a challenge and put your device away and practice being more present! See how it makes you feel longer term.

There is also mounting evidence on the impact on social media and anxiety and low self-esteem.

Take a break from it and see what happens.

Let me know your tips for breaking up with your device below 💔

#anxiety #socialmediaimpact #lowselfesteem #sawyapsychologicaltherapies

👩🏼‍🏫 Cognitive Processing Therapy (CPT) was developed by Patricia Resick, a clinical psychologist, and her colleagues. CPT was created as a treatment for post-traumatic stress disorder (PTSD), particularly in response to trauma such as sexual assault and combat.

⚠️ Cognitive Processing Therapy is grounded is cognitive-behavioral therapy (CBT) principles. It is a NICE recommended, evidence based treatment for Post Traumatic Stress Disorder (PTSD).

🌎 It was developed to address how traumatic events can alter a person’s thoughts and beliefs about themselves, others, and the world.

CPT aims to help individuals:

1. Identify and challenge unhelpful thoughts
2. Understand the impact of trauma on beliefs
3. Process traumatic memories

⏱️ CPT typically involves 12 sessions and the goal is to help people regain control over their lives that may have been affected by trauma, ultimately leading to reduced PTSD symptoms and improved functioning.

💭 Cognitive Processing Therapy is particularly effective for those who have experienced various types of trauma, such as:

* Sexual assault
* Combat exposure (e.g., military veterans)
* Childhood abuse or neglect
* Car accidents
* Natural disasters
* Physical assault
* Witnessing violence or death

📧 Contact me to book an assessment if you think that CPT may be beneficial for you.

#cpttherapy #cognitiveprocessingtherapy #cbt #ptsd #ptsdtherapy #evidencebasedpractice

EMDR (eye movement desensitisation and reprocessing) is an evidence based psychological therapy.

EMDR can be used for

🫤 depression
😧 anxiety
👎 low self-esteem
‼️ trauma
⚠️ PTSD
🕷️ phobias

If you think EMDR could be useful for you, please get in touch. You can book a free 15 minute consultation via my website (link in bio).

#emdr #emdrtherapy #eyemovementdesensitizationandreprocessing #depression #anxiety #ptsd #trauma

I offer sliding scale costing for low-income individuals, students, NHS and armed forces (current serving and ex).

Please contact me to discuss.

Or click the link in my bio and book in for a 15 minute free consultation.

#emdr #emdrtherapy #cbttherapy #lowincome #student #armedforcesmentalhealth #militaryveteran

Your therapist is not judging your tears - they’re honoured that they are holding the space for them.

Many of us have been taught to ‘push through’, ‘stop it’, ‘move on’ and end up numbing, avoiding or distracting ourselves the moment we feel vulnerable.

Emotions like sadness, guilt, anger or fear are all part of being a human. Just as feeling, happy, content, excited and joy are. We can’t push them away - they’re messages to us that we shouldn’t ignore. When we try to ignore or suppress them they get buried in our bodies and show up one way or another - skin issues, hair problems, sexual difficulties, eating habits, digestive problems - the list goes on.

These aren’t things to be ashamed or scared of. Sometimes we just need to learn how to understand ourselves better so we can manage in a different way that serves us better.

Therapy is about making way for the tears. It’s about understanding our emotions and how we cope. It’s about learning more about ourselves.

Crying in therapy isn’t something to apologise for, it’s a sign you’re connecting with your truth and feeling what’s been waiting to be felt.

When we start to feel emotions instead of fighting them, we start to move through them.

So if tears come, let them come. Some days they will but somedays they won’t. And that’s OK. There are no rules here.

#sawyapsychologicaltherapies #anxiety #depression #trauma #traumahealing #traumarecovery #emdr #emdrtherapy #emdrtherapist #cbt #cbttherapy

💫 I’m excited to share that my new website is now live!

Sawya (Soy-ya) is the Cornish word meaning to heal. The name is inspired by the beautiful calming landscape of Cornwall.

👀 I have an offer for EMDR for new clients (if clinically appropriate, please contact me for more details)

💻 https://www.sawyapsychologicaltherapies.com (link also in bio!)

⏱️ Availability is limited so if you cannot see a slot to suit you please reach out!

Huge thank you to @sophjh.co.uk for her IT wizardry and skills! 🙏

#sawyapsychologicaltherapies #emdrtherapy #cbttherapy #selfesteem #trauma #traumahealing #mentalhealth #depression

Don’t be afraid to talk.

It’s ok to be vulnerable.

Therapy provides a safe space for you.

Getting started it the hardest part, but it might just be the best thing you ever do for yourself.

#psychologicaltherapy #sawyapsychologicaltherapies #cbt #cbttherapy #emdr #emdrtherapy #mentalhealth

🧠 The CBT model

🤓 CBT theory suggests that it’s not situations themselves that affect how you feel BUT the way you interpret those situations that has an impact.

🚫 We find ourselves facing all sorts of stressors and difficult situations in our day to day lives. Some of these situations may be more triggering for us than others. Let’s use a social situation as an example. Your friend invites you to a social gathering where there will be lots of new people attending.

❓We then interpret this situation and our brains generate thoughts about this situation. Using the same example, we may experience thoughts such as ‘I won’t know anyone, no one will talk to me, what if I look like a loser, what if I say or do something embarrassing, I don’t have anything interesting to say anyway’.

🙀 Feelings are directly influenced by our thoughts. So in this example you might experience emotions such as anxiety, fear, nervousness, apprehension, irritation or sadness.

🍺🚬😶‍🌫️ We behave according to how we feel. If we are feeling anxious or sad our behaviours help us to find a way to cope. Sometimes these behaviours seem to help us manage but actually can be unhelpful in the long run. For example, using the social situation above you might cope by drinking or smoking more, you might try and avoid the situation or withdraw from others by not answering calls or responding to texts. We all cope in different ways.

⭐️ We are all unique and our experiences are all different. CBT helps us to build a deeper understanding of our difficulties, what lead us to feel this way and what is keeping our problem going.

📧 Please reach out if you feel that CBT may be able to help you and we can work together to support you on your road to positive mental health.

#cbtmodel #cbttherapy #mentalhealth #anxiety #depression #sawyapsychologicaltherapies #militaryspouse #militaryspousementalhealth #militarywomen #militaryspouseuk #armywife #rafwife #navywife #armedforcesmentalhealth

What does self-care mean to you?

Taking time away from others? Or the opposite, being amongst other people?

A walk in nature, a yoga class, a swim?

Something simple like making your self a nice lunch?

Self-care means something different to us all.

One thing that should be consistent is showing ourselves compassion.

You deserve kindness, it takes practice, but you are worth the investment in you.

If you’re struggling to find compassion, if you’re feeling self-critical or maybe you’re just feeling stuck and maybe need some guidance please reach out. I’m here to help and guide you towards living a more fulfilling life.

sawyapsychologicaltherapies@outlook.com

#selfcare #compassion #kindness #cbttherapy #emdrtherapy #lookingafteryourmentalhealth #lookingafteryou

The ancient philosopher Socrates 🏛️

Socrates used questions to help another person move toward self-realisation, rather than simply teaching them specific beliefs 👨‍🏫

Socratic questioning has been termed ‘the cornerstone of CBT’. Socrates emphasised the importance of reflecting on our thoughts when he said “An unexamined life is not worth living” 🌱

Socratic questioning is a powerful tool for introspection and self-discovery. In CBT, the therapist and client work together to identify negative thoughts and irrational beliefs and through Socratic questioning, the therapist and client explore different perspectives, clarify thoughts and feelings, and generate new insights which can aid in recovery from mental health disorders ⚖️

If you are struggling with anxiety or depression, feel free to reach out me via my website (in bio) or by emailing me at sawyapsychologicaltherapies@outlook.com 📧

Together, we can start to examine your thoughts and beliefs and help you make lasting changes in your life 🌅

#mentalhealth #cbttherapy #socraticquestioning #anxiety #depression #sawyapsychologicaltherapies

𝕋𝕒𝕜𝕖 𝕥𝕚𝕞𝕖 𝕗𝕠𝕣 𝕪𝕠𝕦 ☕️

No excuses. Our lives are so busy. Working, parenting, running the home, planning, budgeting…the list goes on. If we don’t take time to fill our cup we are at greater risk of burn out, anxiety and depression. Worry is a major player in this!

Find what you enjoy 💚

That can often be the hard part.

What do you enjoy? 🤔

You might have lost touch with this part of yourself, life takes over and we forget how to have fun and how to switch off.

Whether it’s trying new hobbie, taking a new class, being in nature or even something simple like cooking your favourite meal or having a long bath - schedule it in!! ⏱️

Look after yourself. You deserve it 🫶

#taketimeforyou #lookafteryourself #selfcare #fillyourcup #burnout #anxiety #stress #cbt #sawyapsychologicaltherapies

⭐️ A daily reminder ⭐️

#mentalhealthawareness #takecareofyourself #sawyapsychologicaltherapies

It’s #mentalhealthawarenessweek 🌷🪷

Mental health affects us all, we may struggle with our own and many of us will have experience of supporting our friends/families/partners throughout our lives. We may have grown up with parents suffering with their own mental health or maybe siblings we have supported through the years.

Mental health affects us all.

Mental health awareness week fights to reduce the stigma 💪

I am a CBT and EMDR therapist here to support you.

My specialist interest is working with veterans and the armed forces community but I also work with people from lots of different backgrounds.

Reach out to me today if you are ready to start your journey to positive well-being.

📧 sawyapsychologicaltherapies@outlook.com

#mentalhealthawarenessweek #cbttherapist #emdrtherapist #veteransuk #armedforces #armedforcescommunity #militaryspouse #militaryspouses #mentalwellbeing #sawyapsychologicaltherapies

Choosing the right therapist for you is so important.

Without a strong therapeutic relationship where you feel listened to, safe, held and supported you may not thrive as well as you could 🌻

Make sure therapy suits you, not that you suit your therapist 🙏

Sometimes it takes a bit of searching. It’s like meeting new friends and finding your people - you have to be selective and it has to serve you 💪

Don’t hesitate to contact me for a free 15 minute call to see if we could be a good fit 📞

sawyapsychologicaltherapies@outlook.com or DM

#cbttherapy #emdrtherapy #sawyapsychologicaltherapies #therapy #mentalheslth #depression #anxiety #trauma #ptsd #wellbeing #mentalhealthsupport #cbt #emdr

Hi there 👋 thought I should put a face to the name! I’m Jo and I’m the founder of Sawya Psychological Therapies.

📚I’ve been working with Cognitive Behavioural Therapy (CBT) since 2016 and completed my Postgraduate Diploma in CBT in 2021 at the University of Exeter. I am accredited by the British Association for Behavioural and Cognitive Psychotherapies (BABCP).

🧠 I completed my Eye Movement Desensitisation and Reprocessing (EMDR) training in 2023 and I am a member of the EMDR Association UK.

📖 I have also completed training in Acceptance and Commitment Therapy (ACT) at Cardiff University, and I recently completed training in Cognitive Processing Therapy for PTSD.

⭐️ Alongside Sawya Psychological Therapies, I also work as a senior therapist and clinical supervisor in NHS Talking Therapies. My previous experience is in HMP services, substance misuse services and private healthcare services.

📍I currently offer online remote therapy 💻

🧍‍♀️🧍🧍‍♂️I work with adults with a range of different issues related to depression, low self-esteem, PTSD and trauma as well as different anxiety disorders such as OCD and social anxiety.

📧 Feel free to send me a direct message on here or send me an email at sawyapsychologicaltherapies@outlook.com if you have any enquiries.

#cbttherapy #cbttherapist #emdrtherapy #emdrtherapist #acttherapy #remotetherapy #onlinecbt #remoteemdr #mentalhealthrecovery #mentalhealthawareness #mentalhealth #anxiety #depression #ptsdrecovery #ptsduk #ptsd #depressionsupport #gettingbackontrack

Introducing Sawya Psychological Therapies ⭐️

Sawya (pronounced Soy-ya) is the Cornish word meaning ‘to heal’ 🍃

#sawyapsychologicaltherapies #psychologicaltherapy #onlinetherapy #onlinetherapysessions #remotecbt #remoteemdrtherapy #anxiety #depression #mentalhealth #mentalhealthrecovery #mentalillness #mentalwellness

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CBT and EMDR Therapist

Online Remote Therapy Sessions

Recovery and Positive Mental Wellbeing

Cognitive Behavioural Therapy (CBT)

Eye Movement Desensitisation and Reprocessing (EMDR)

Cognitive Processing Therapy (CPT)

Meet Jo

​"It wouldn't be OTT to say that therapy with Jo has changed my life. My whole outlook has changed, I have a better understanding of my difficulties and I feel more equipped to deal with issues when they come up. I feel like I've got my life back."

​

Sawya Psychological Therapies

Get in Touch

"It wouldn't be OTT to say that therapy with Jo has changed my life. My whole outlook has changed, I have a better understanding of my difficulties and I feel more equipped to deal with issues when they come up. I feel like I've got my life back."