DR JESS RAYNER
CLINICAL PSYCHOLOGIST
I work with a range of different therapy approaches which I often integrate. Every person is unique in what they bring to work on in therapy, so we will discuss what sort of therapy might be most useful during our initial session/s.
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The work that we do generally begins with some time spent creating a shared understanding of what is happening for you and what has led you to your current situation - many people find that this in itself is helpful and offers some new perspectives and relief. The therapy approaches I use include practical skills and strategies, such as mindfulness, breathwork, journalling and self-reflection, visualisation, goal setting and ways to regulate emotions and the nervous system. An important factor in whether therapy works or not is the relationship between the therapist and the client, so I place an emphasis on creating a comfortable space to connect and build trust and safety. Below is information on some of the approaches I commonly offer.
I see therapy as a collaboration between two people and believe that we all have within us what we need to heal and thrive, but sometimes we need support, guidance, and some new perspectives, to tap into this.​
EMDR
EMDR is an effective therapy for treating trauma and has also been shown to help with anxiety, grief, and phobias. It taps into the body's natural healing abilities. When we experience trauma or distress, our brain and body hold onto these events differently, preventing full processing and meaning that it continues to affect us. ​EMDR involves spending time learning ways to manage difficult thoughts and feelings, then focuses on re-processing specific memories or events. It helps the brain make connections within its memory networks, allowing it to process difficult memories more naturally. The therapy uses side-to-side (bilateral) stimulation (like tapping, sound, or eye movements) combined with guided recall of memories, to help to file them away neatly. While it doesn’t erase memories, EMDR helps separate the raw emotional responses from them, so they can be seen as past events with less impact on your current life.
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ACCEPTANCE & COMMITMENT THERAPY
​This approach recognises how easily we can lose sight of what truly matters when difficult thoughts and emotions take over. Acceptance and Commitment Therapy (ACT) helps you manage these experiences without letting them dictate your actions. Through mindfulness and acceptance, ACT encourages you to observe your thoughts and feelings without being controlled by them, allowing you to focus on doing things that are important to you. This empowers you to take meaningful steps toward a more authentic and fulfilling life, even in the face of challenges.
COMPASSION FOCUSED THERAPY
This approach aims to improve well-being and reduce suffering by developing compassionate responses to ourselves and others, including our inner experiences.
When we face distress or difficult life events, our minds can enter a state of threat, leading to relentless self-criticism, physical tension, and feelings of shame, guilt, anger, or anxiety. These can weigh heavily on our daily lives. Compassion-Focused Therapy (CFT) helps us find balance, soothe ourselves and ease that sense of threat. It uses things like mindfulness, meditation, visualisation and breath work as part of this process, as well as changing the way we speak to ourselves.
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The benefits of compassion are not new, they have been recognised in cultures worldwide for centuries. Today, modern psychology, neuroscience, and human development theories support their positive impact on the nervous system and overall quality of life.
COGNITIVE BEHAVIOURAL THERAPY
Although I tend to draw more from other approaches, I do use CBT and weave it into my work creatively.
This therapy approach emphasises that how we think about situations affects the way we feel and behave. CBT looks at identifying the connections between your thoughts, emotions, behaviours and physical sensations to uncover patterns that might be keeping your difficulties going. CBT focuses on supporting you to understand your experiences and teaches you skills and strategies to help change thinking and behaviour.