EMDR and CBT Therapist

Online Remote Therapy Sessions

Recovery and Positive Mental Wellbeing

It’s completely normal to feel down, stressed, or overwhelmed at times. Life can bring difficult, traumatic, and challenging experiences that shape how we see and interact with ourselves, others, and the world around us. Sometimes we may feel stuck and unsure of what might help or how to move forward towards a happier, more fulfilling life.

I offer a safe, supportive space where you can feel heard and understood. I specialise in working with trauma and low self-esteem, using an intuitive, empathetic, collaborative, and non-judgemental approach. My goal is to help you feel safe, empowered, and ready to create positive change in your life.

Taking the first step can be the hardest part, but it’s also the most important. Contact me if you'd like to book an intro call and begin your journey toward recovery and improved wellbeing.

View My Services

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

"I’ve had a very good experience of therapy with Jo, she’s very kind and calm and helped me work through stress and anxiety."

When we’re healing, we’re not changing into anything or anyone. We’re coming home to ourselves, taking off the mask that once kept us safe. We can only do this when we feel safe enough to express who we really are 🧡

#healingfromtrauma #traumatherapy #traumatherapist #sawyapsychologicaltherapies

Feeling truly honoured as I reflect on the last 10 years of being a therapist. ✨

Supporting so many incredible people on their healing journeys has been one of the greatest privileges of my career.

Feedback like this - along with the powerful moments shared in the therapy room - remind me why all the studying, self-development, self-reflection and ongoing professional growth matter. But it’s also the simple, human things that make the biggest difference: showing up with compassion, building trust, and empowering clients to take ownership of their own recovery.

And above all, none of this is possible without the bravery of the people who sit across from me. The courage it takes to face your story, to show up when it’s hard, to choose healing again and again, and trusting the process that transformation will happen.

Grateful, always. 💚

#emdrtherapist #cbttherapist #mentalhealthrecovery #traumatherapy #sawyapsychologicaltherapies

Anxiety isn’t just in the mind - it’s speaking from the nervous system: heart rate changes, muscle tension increases, gut sensations, shallow breathing…the list goes on.

The nervous system speaks in sensations long before thoughts appear.

These aren’t signs of danger. They’re signs of a system trying to find safety.

If you’ve been experiencing tightness, heaviness, restlessness, or that “on edge” feeling, your nervous system may be signalling a need for support, rest, or gentle regulation.

When we learn to co-regulate, ground, and soothe, the body responds.

Awareness is the first step toward change.

#nervoussystemregulation #nervoussystemhealing #imbalance #traumarecovery emdrtherapy

Control the controllables.

#sawyapsychologicaltherapies #nervoussystemhealing #nervoussystemregulation #anxietytherapy

Lately I’ve been practicing something that doesn’t come naturally to me: trusting the process.

Letting go of the urge to worry about every possible future outcome and instead bringing my attention back to what’s happening in the here and now.

I won’t pretend it’s easy and it defo takes practice, patience, and a few gentle reminders to myself each day. But slowly, I’m noticing something changing.

The more I lean into trust rather than fear, the more grounded and steady I feel. Not because everything is perfect, but because I’m choosing not to live in the “what ifs.”

Worry still shows up (obviously - it’s part of being human!), but I’m learning that I don’t have to follow it down every path. I can pause, take a breath and return to the moment I’m actually in.

And bit by bit, trusting the process feels a little less scary and slighter more comfortable.

#anxiety #anxietyrelief #cbttherapy #acttherapy #mindfulness #sawyapsychologicaltherapies

Everything we need is on our doorstep 🙏

#emdrtherapy #traumatherapy #ptsd #ptsdrecovery #anxietytherapy #natureheals #goodforthesoul☀️ #sawyapsychologicaltherapies

Trauma often lives in the body long after the event has passed. It can show up as tension, exhaustion, or emotional overwhelm. I know how it feels to live in a constant state of threat.

We need to feel safe in order to let go.

EMDR therapy helps the brain and body reprocess difficult memories, releasing what’s been held and creating space for calm, balance, and safety.

If you’ve been feeling stuck, your body might be asking for healing, not just talking.

📩 Get in touch to learn how EMDR can support your recovery and help you feel at home in your body again.

#sawyapsychologicaltherapies #trauma #traumatherapy #traumatherapist #selfesteem #exhaustion #anxiety #threat #senseofsafety

What do we mean by ‘Window of Tolerance’ ?

Your window of tolerance is the zone where your body and mind can handle stress without feeling overwhelmed or shut down.

When you’re inside the window, you can think clearly.

When stress pushes you outside it, you might:

⚡️ feel on edge, anxious or angry

❄️ feel flat, numb or disconnected

The goal isn’t to stay calm all the time - that’s not realistic! But we can notice when we’ve been pushed out and use tools to come back in.

Ways to get back inside the window:

🫁 Slow, deep breathing (in through your nose, out through your mouth).

🚶 Move your body - walk, stretch, or quick workout.

💬 Reach out - talk to a mate, therapist, or support line.

🌲 Step outside - fresh air and daylight help reset your nervous system.

Small actions can help us feel more in control and bring us back to a state of feeling calm.

#trauma #traumarecovery #traumatherapy #traumatherapist #emdrtherapy #emdrtherapist #traumafocusedtherapy #sawyapsychologicaltherapies

Moral injury isn’t a stand alone diagnosis in the DSM-V or ICD-11, but that doesn’t mean it isn’t real.

It describes the deep psychological distress that can arise when our actions, or the actions of others, violate our core moral beliefs.

While it’s not a formal diagnosis, moral injury can show up like trauma - with guilt, shame, anger, and disconnection.

The good news is that approaches like trauma-focused CBT (TF-CBT) can help.

If you think this could benefit your or a loved on, please reach out to discuss.

#trauma #traumatherapy #traumatherapist #anxiety #guilt #shame #depression #ptsd #ptsdrecovery #sawyapsychologicaltherapies

✨Did you know I offer one-off clarity sessions?

These are for anyone that might be ‘therapy-curious’ but not quite ready or able to commit to therapy right now.

These sessions offer a gentle space to explore what’s going on for you right now, to help you gain some clarity, and see if therapy feels right for you.

There’s no obligation to continue or re-book - sometimes we just need a space to explore and make sense of things without committing to action just yet.

📲 Get in touch if you’d like to know more!

#therapycurious #explore #feelingstuck #feelingstuckinlife #cbttherapy #emdrtherapy #anxiety #lowmood #depression #trauma #mentalhealth

The first session can often feel like the hardest.

It’s completely normal to feel anxious - you’re meeting someone new, not sure what to expect, and wondering “What will she ask me?” or even, “Can I actually be helped?”.

These thoughts and feelings are very common. But once you take that first step, you’ll often find the process isn’t as daunting as it seems.

As long as you’re open and willing to engage in the process, meaningful change can begin right from the very first session.

I currently have availability for new clients - please reach out if you’d like an informal 15 minute chat to see if we might be a good fit.

DM or follow the link in my bio 📧

#cbttherapy #emdrtherapy #depression #anxiety #lowselfesteem #traumatherapy #traumatherapist #sawyapsychologicaltherapies

Next year I am running the @londonmarathon in support of @combatstress

My super talented friend has donated some awesome photos of Cornwall that you can receive when you donate!

💙 Donate £5 → receive 1 digital print of your choice
💙 Donate £10 → receive 3 digital prints
💙 Donate £20 → receive the full collection (all 8 prints!)

Each print is high-quality and perfect as a screen background, digital artwork, or even to print and frame!

Just leave a comment on your donation of which prints you would like and your email address (no1-8) and I’ll send them across! Feel free to message me privately if you’d prefer not to publicly post your email address ☺️

Thank you for supporting me reaching my target and supporting @combatstress vital work for veterans mental health.

October is Depression Awareness Month.

Depression is a common mental health disorder and can affect anyone. It’s not a sign of weakness.

As a therapist, I see every day how much relief comes from simply being listened to without judgement.

Can we start prioritising understanding over assumptions 🙏

Let’s keep the conversation going. Being able to talk openly helps break the stigma and can save lives 💛

#depressionawareness #mentalhealthsupport #depression #breakthestigma💚 #fightthestigma #suicideawarenessprevention #sawyapsychologicaltherapies

I’ve been reflecting on what’s important to me recently and listening to what my mind and body needs.

Achievement is important of course - it gives us motivation, goals to work towards and in some ways can bring a sense of belonging.

BUT how much time are you focusing on “what’s next?”, “was it good enough?”, “could I do more?” etc, and as a result missing out on the present?

Life is happening now. Focus on what brings you joy 🌈 (and don’t forget the simple things 🙃).

#beingpresent #livinginlinewithvalues #valuesdrivenlife #acttherapy #mindfulness #restandrelaxation #sawyapsychologicaltherapies

Boundaries are a way of honouring your needs, values, and energy. Without them we can experience feelings of worthlessness, frustration, helplessness and anxiety and fall into patterns of people pleasing behaviour which is so tiring 😴

It isn’t about pushing people away, it’s about making space for healthier connections whilst staying true to yourself.

Assertiveness is the tool that helps you express those boundaries clearly and calmly 🤝

It’s okay to say no, to ask for what you need, and to take up space 💛

Practice the use of ‘I’ statements - “I need, I feel”. For example “I know I said I’d meet up tonight but I feel drained and I need some time to rest”.

It might feel uncomfortable, others might not respond in a way we are used to but the more you practice, the more natural it feels and the healthier your relationships become 🫂

Stay true to your values, others might not always respect your boundaries. Expressing what you need or want might not come easily. Talking to a therapist can help you gain perspective and practice in a setting that feels safe and secure.

#assertiveness #assertivenesstraining #keepingboundaries #healthyboundariesmatter #selfesteem #anxiety #anxietysupport #anxietyrelief #sawyapsychologicaltherapies

I am honoured every day to witness the courage of my clients and the trust they place in me.

Each client’s story is unique, powerful, and sacred. I am so grateful to be trusted to hold them.

The heart of my work is listening, holding space, and honouring each and every story told.

🙏🫶

#emdrtherapi̇st #emdrtherapy #cbttherapist #cbttherapy #selfesteem #depression #anxiety #trauma #panic #mentalhealthawareness #mentalhealthmatters #sawyapsychologicaltherapies

Progress doesn’t come from avoiding discomfort - it comes from leaning into it.

Facing difficult emotions and experiences is how we learn, grow, and create meaningful change in our lives.

CBT can teach us to notice, name and make sense of our emotions.

How can we change something we’re avoiding?

#cbttherapist #cbttherapy #emotions #emotionalavoidance #avoidance #anxiety #trauma #mentalhealth

✨ Worry is your brain’s way of problem-solving - helping us find solutions to potential problems and making us feel more prepared.

🤧 But if you’re someone who tends to worry too much or overthink, it might feel like you have an “allergy” to uncertainty.

📏 This isn’t about being spontaneous vs. rigid – it’s about needing certainty to feel ready and to help us believe we can cope.

👉 Choosing the same meal “just in case”
👉 Over-preparing at work
👉 Planning every detail

These strategies can feel helpful… but how do you feel if you don’t do them?

🔮 The problem is that life is uncertain - as much as we try we cannot be prepared and ready for every eventuality all of the time.

For people who struggle with worry, uncertainty often feels like a threat. The brain quickly jumps to catastrophic “what ifs” that feel overwhelming and unmanageable 🤯😩😳🫨

To add to the mix, the volume of the worry can turn up if you’ve experienced trauma in your life.

💭 Do you find it hard to switch off or manage worry?

CBT can help you change your relationship with uncertainty.

📲 Get in touch to find out more.

#cbttherapy #gad #worryawareness #tolerateinguncertainty #uncertainty #anxiety #trauma #mentalhealthsupport

🤨 A common misconception: therapists are here to give advice.

But that is not actually how therapy goes.

Advice is quick, surface-level, and usually forgettable.

Therapy is a slower, gradual process. It’s not a quick fix. I can’t give you a quick “try this technique” in the last 5 minutes of your session.

Therapy helps you uncover what feels right for you and for your life.

My job isn’t to hand you answers - it’s to help you find your own.

#cbttherapist #cbttherapy #emdrtherapy #emdrtherapist #therapymyths #guideddiscovery #selfworth #therapyjourney #mentalhealthstruggles

Trigger Discrimination is an intervention used in Trauma Focused CBT (TF-CBT).

With the support of your therapist you can learn to notice:

🫣 This situation is similar, but not the same.
🫡 This person is not that person.
🤨 This feeling is familiar, but not current.
🤔 I can pause before I react.

It’s not about denying the past - it’s about not letting the trauma rule your present.

⛔️ Trigger discrimination helps you tell the difference between what was dangerous then and what feels dangerous now.

And like most things in trauma work, it can take time - but it is possible 🙏

#traumafocusedcbt #tfcbt #triggerdiscrimination #traumatherapy #trauma #ptsd #cbt #cbttherapy #cbttherapist #anxiety #anxietytherapy #sawyapsychologicaltherapies

Comparison is wired into us - it helped our ancestors survive, find their place in the group, and learn from others.

But in today’s world, constant comparison can leave us feeling “not enough”.

We may fall into the thinking trap of “compare and despair” - which can be a downward spiral into rumination, affecting our view of ourselves.

Notice it, distance from it, and refocus on the present.

Stay in your own lane!

It’s human to compare - just don’t let it define your worth. ✨

#cognitivedistortions #cbttherapist #cbttherapy #acttherapy #depression #selfworth #selfesteem #worry #comparison #mindfulness #sawyapsychologicaltherapies

When we feel anxious, the part of our brain designed to protect us - the threat brain - takes over. It’s quick, emotional, and focused on keeping us safe 👷👷‍♀️

In these moments, the rational brain (the part that helps us think clearly and calmly) can feel switched off.

That’s why we might know something isn’t dangerous, but still feel overwhelmed - it’s how the brain responds to threat. And often why when we are explaining our anxieties in therapist it can feel ‘silly’ - because it feels irrational.

In therapy, we can learn to notice when this is happening and gently reconnect with the rational part of the brain using grounding, breathing, and alternative thinking skills.

It takes practice, but over time, it gets easier to respond with more clarity and feeling calmer and more in control. 🌿

Self-reflection is so important in the journey of growth.

Gratitude for each one of you that keeps showing up.

#therapist #emdrtherapist #cbttherapist #growth #selfreflections #recovery #mentalhealthhelp #anxiety #depression #traumahealing #sawyapsychologicaltherapies

CBT isn’t just tools and worksheets. It’s a way of understanding - and that takes skill, curiosity, and connection.

CBT was never meant to be a rigid therapy. It came from exploration. Aaron Beck developed it after noticing that many “irrational” beliefs were actually learned, protective responses to real experiences.

When we reduce CBT to “thought challenging,” we risk dismissing what once helped someone survive. And that can feel hugely invalidating.

Instead of asking:
💬 “What’s the evidence for that thought?”

Try:
💬 “When did expecting the worst start to feel safer?”
💬 “How did that belief help you cope back then?”
💬 “When did you learn that being accepted meant always trying harder?”

These are still CBT questions - but they’re more human and more trauma-informed.

CBT works - but only when it’s used with flexibility and respect for the person in front of you.

Let’s keep using evidence-based methods - and let’s deliver them in a way that honours both the science and the individual story.

#fidelitywithflexibility #cbttherapist #cbttherapy #evidencebasedtreatment #curiousity #aaronbeck #patientled #traumainformedpractice

Traditional CBT studies developing protocols were primarily based on neurotypical participants that do not specifically include or account for autistic individuals.

For example; Dugas’ CBT protocol for Worry (developed in the 1990s and 2000s - and still taught in university today as the ‘gold standard’) did not include participants that were assessed for autism.

Why does this matter?

So many autistic clients come to therapy struggling with a belief they cannot change or ‘be fixed’. That therapists in the past were attempting to ‘treat’ intolerance of uncertainty, which, by the way, is a core diagnostic feature in autism and attempting ‘treat’ this can cause significant distress.

Adapted CBT is needed. As is more awareness of and confidence in working with neurodiversity.

Finally! Research is developing and including the neurodiverse population…let’s hope things improve.

#cbtadaptations #neurodiverse #neurodiversementalhealth #anxiety #depression #understandingautism #understandingadhd #sawyapsychologicaltherapies

A common misconception about therapy is that it’s only for people with serious mental illness or when things are really bad.

In reality, therapy can benefit anyone - not just when we are in crisis.

However, readiness for change is an important factor in therapy and we all reach that point at different times.

Just like the gym isn’t only for bodybuilders, therapy isn’t only for severe problems. It’s also preventive, supportive, and focuses on growth.

#therapy #trainingthebrain #trainingthemind #reducethestigma #reducethestigmaofmentalhealth #depression #anxiety #sawyapsychologicaltherapies

Another week feeling proud of my clients and their progress.

I’m honoured and grateful to know that I am part of their journey through life.

#anxiety #depression #selfesteem #trauma #beliefs #selfimage #emdrtherapy #cbttherapy #acttherapy #sawyapsychologicaltherapies

🌊 Emotions are like waves. They are fluid, rising, peaking and then passing.

Sometimes they crash over your more intensely than other. You don’t need to fight them - just ride them.

✨ Acceptance and Commitment Therapy (ACT) can help us cope with our emotions:

😵‍💫 Notice it – “I’m feeling anxious.”
🤐 Allow it – Let the feeling be there without struggle.
⚓️ Anchor yourself – Breathe, ground, bring yourself back to the present.
🏄 Ride it out – Emotions pass. They are part of the human experience. Draw on compassion and be kind to yourself.

#sawyapsychologicaltherapies #anxiety #mentalhealth #depression #traumahealing #acceptanceandcommitmenttherapy #acttherapy #grounding #emotionalregulation #emotions

Grateful for every single client being vulnerable and sharing their story with me 🙏

You’re doing amazingly well!

Even therapists need a therapist - and not just because the BABCP say so.

Supervision is a vital part of our clinical work on many levels. It develops our learning, helps us practice our skills, gives us a space to explore our own emotional reactions in sessions and gives us a space to reflect.

I have availability for CBT therapists and PWPs who may be seeking supervision privately, whether it’s 30 minutes, 45 minutes or 1 hour - we can be flexible.

My approach is laid back yet professional. I encourage laughter, reflection and growth. I have supported therapists at different levels of experience and expertise and I will tailor supervision depending on what you need and what works best for you.

Link in bio for details!

#cbtsupervision #cbttherapist #traineetherapist #cbttrainee #supervision #clinicalsupervision #sawyapsychologicaltherapies

A little bit about me 👋

I am a military spouse and I’m proud to be part of the military community.

I am also a committee member for the British Association of Behavioural and Cognitive Psychotherapists (BABCP) Armed Forces specialist interest group. We organise training and CPD events for CBT therapists (get in touch if you’d like to know more!).

In addition, I am a volunteer therapist for the UK based charity @theicaruscharity

Next year, I will be running the @londonmarathon in a charity place representing and raising money for @combatstress 🙀 (marathon training tips welcome!!).

I understand the highs and the lows of being part of the armed forces community and the positives and also negatives this can bring.

If you’re looking for a therapist who understands the unique challenges of military life - whether you’re currently serving, a veteran, or a family member - I’d love to hear from you. Feel free to reach out to book an initial assessment or just a chat about how therapy might help.

In Cognitive Processing Therapy (CPT), a stuck point is a thought or belief that hinders recovery from trauma.

Key Features of Stuck Points are:

🛑 Rigid, often extreme beliefs (e.g., all-or-nothing thinking).
🛑 These beliefs are not fully accurate, even if they feel true to the person.
🛑 They are often overgeneralisations or misinterpretations of the trauma - either at the time or afterwards.
🛑 They tend to impede progress toward recovery and reinforce symptoms of PTSD (e.g., avoidance, guilt, shame, anger).

Stuck points usually occur in one or more of these areas:

🛟 Safety (e.g., “I can never be safe again.”)
🙅‍♀️ Trust (e.g., “I can’t trust anyone.”)
🤚 Power/control (e.g., “I should have stopped it.”)
😔 Esteem (e.g., “I’m worthless.”)
🫂 Intimacy (e.g., “I can’t ever get close to anyone again.”)

For example:

After a trauma such as death in combat or sexual assault, someone might think:

“It’s my fault it happened because I didn’t fight back.”

This is a stuck point because it:
🤔 Assumes full responsibility
☄️ Ignores the context of the trauma
😳 Contributes to self-blame and shame.

How CPT Addresses Stuck Points:
✏️ Clients identify stuck points through worksheets and discussion.
🗣️ They then challenge and modify these thoughts using Socratic questioning and evidence-based strategies.
🥅 The goal is to develop more balanced, flexible, and realistic beliefs.

If you’re curious whether CPT can help you process your trauma so you can move towards recovery, drop me a DM or contact me via my website (link in bio).

#cognitiveprocessingtherapy #cpt #ptsd #ptsdrecovery #esteem #guilt #shame #blame #anxiety #depression #sawyapsychologicaltherapies

Our confidence and perceived ability is influenced by our self-esteem.

Have you ever had some positive feedback and thought ‘they’re just being nice’ or maybe you’ve achieved something you thought was beyond your capabilities and maybe put it down to luck or other factors aside from your own ability?

We can attribute this to imposter syndrome.

Want to stop doubting yourself and improve your confidence and self-belief? Drop me a message today to start your journey - you’ve got this!

#selfesteem #improveconfidence #cbttherapy #emdrtherapy #mentalhealth #depression #anxiety

Intrusive thoughts are normal! They are not a reflection of who you are.

In ACT, we learn to notice these thoughts without judgment, make space for discomfort, and gently refocus on our values.

The goal isn’t to control the mind, but to change our relationship with it 🫶

#intrusivethoughts #acttherapy #acceptanceandcommitmenttherapy #anxiety #sawyapsychologicaltherapies

I don’t like talking politics at the best of times, but this week has been interesting…

Please look after yourself.

We’re here if you need us.

#mentalhealthawareness #anxiety #worry #mediaanxiety #sawyapsychologicaltherapies

This week has been triggering for many. Social media has it’s benefits, but also comes with negatives too including;

🧠 Cognitive overload
😵‍💫 Reduced attention span
😴 Poor sleep
😑 Emotional drain

Sound familiar? Try these helpful changes;

⏰ Set intentional time limits or use app blockers
🛏️ Avoid social media 1–2 hours before bed and leave your phone outside of your bedroom
📚 Use focused, long-form content instead of endless short scrolls
🚨 Take digital detox breaks (even just 24–48 hours can help reset)

Find what works for you, test it out and see how you feel!

#socialmediaoverload #socialmediaanxiety #mentalhealthawareness #cbttherapy #depression #anxiety #sawyapsychologicaltherapies

I’ve mentioned before, running is my therapy 🏃🏼‍♀️🏃‍♂️

This morning I ran. It was 5.30am, I wanted to stay in bed, the run was hard 😑😵‍💫

I was thinking - why am I doing this?! 🤔

The answer is - progress and growth isn’t easy. If I don’t test myself, how will I improve and learn?

Some runs are easier than others. Some therapy sessions are harder than others.

The point is, don’t give up when it gets tough!

Growth happens when we are challenged in the right way 💪

#therapy #mentalhealthsupport #cbttherapy #emdr #emdrtherapy #anxiety #selfesteem #depression #sawyapsychologicaltherapies

Often, we spend our lives trying to meet others expectations, fit into roles, or adapt who we think we should be.

Healing and growth only begins when we reconnect with who we truly are. Beyond the masks.

This is your gentle reminder: becoming yourself isn’t selfish. It’s important! 💛

#assertivness #growth #healing #mentalhealth #depression #perfectionism #anxiety #emdrtherapy #cbttherapy #sawyapsychologicaltherapies

You may have seen the recent article by The Guardian reporting that more than half of the top trending videos on TikTok offering mental health advice are incorrect ❌

There is a huge amount of misinformation on social media regarding mental health including misused language, ‘quick-fix solutions’ and false advice 😵

Never mind the fact that it’s unclear whether the creators are actually accredited and licensed therapists or if they have done an online 2-day CBT course and now claiming to be therapists 🤓

I’ve had clients asking me about terms I’ve never come across in my 10 year career as a therapist and frequently hear buzz words that are thrown around *cringing inside!!

Not everything you see will be false, but just remember - don’t believe everything you hear/read/watch!! 🧐🤨

#cbttherapist #accreditedtherapist #babcp #mentalhealth #mentalhealthawareness #sawyapsychologicaltherapies

Ever made a decision in the heat of the moment and later thought… “yep, that was a bad idea”? 😅

Strong emotional reactions can feel huge and can colour your experience. For example, if you’re angry all you can think about is the source of the anger, or maybe look for more reasons to be angry - leading to rumination for some. In this moment we are temporarily unable to process new information unless it ‘fits’ with our current mood.

💡 Try not to make decisions at the peak of the wave.

🏄 Ride it out, take a breath, connect with compassion, then choose your next move.

#emotionalawareness #emotionalregulation #mentalhealthawareness #cbttherapy #acttherapy #anxiety #anger #sawyapsychologicaltherapies

The most annoying saying ever.

If it was that easy, we would all just turn the worry off!

Our anxious brain pretends it’s “just planning ahead,” but really it’s dragging you through every worst-case scenario.

If we’ve experienced trauma or difficult events, our brain has learned that we need to be prepared - always!

Your anxious brain tries to solve future problems that haven’t happened (and may never happen).

It feels productive (and sometimes it can be), but it’s usually just exhausting.

Worry loves “what ifs.”

CBT helps you learn how to challenge them, manage uncertainty, and come back to the now.

You don’t have to believe everything your anxious brain says.

#cbttherapy #uncertainty #managinguncertainty #emdrtherapy #gad #worry #anxiety #sawyapsychologicaltherapies

🤨 Sometimes we can find ourselves caught in the same thoughts, patterns, or emotions - and no matter what we try, nothing shifts.

That’s where therapy can help 🙋‍♀️🙋

☄️ Therapy gives us space to:

• Understand what’s keeping us stuck
• Challenge unhelpful thinking patterns
• Learn tools to manage overwhelm, self-doubt, or fear
• Reconnect with our values and what really matters
• Take small, manageable steps forward

🧶 Being stuck doesn’t mean you’re failing - it just means something needs a bit of time for space and untangling.

See links in my bio for how to contact me and book an initial appointment. No pressure - just space to explore and understand.

#cbttherapy #emdrtherapy #feelingstuck #emotionalawareness #mentalhealthaware #anxietyandtrauma #sawyapsychologicaltherapies

EMDR (Eye Movement Desensitisation and Reprocessing) therapy helps your brain process traumatic memories by using guided eye movements.

It helps reduce the emotional intensity of those memories - so they don’t control your life anymore.

Ever heard of EMDR? Or maybe you’ve tried it? Let me know how you found it.

If you’re curious how EMDR could help you - please get in touch.

#emdrtherapy #emdrtherapi̇st #trauma #traumahealing #memories #mentalhealth #sawyapsychologicaltherapies

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

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EMDR and CBT 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

"I’ve had a very good experience of therapy with Jo, she’s very kind and calm and helped me work through stress and anxiety."

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Sawya Psychological Therapies

Get in Touch