DR JESS RAYNER
CLINICAL PSYCHOLOGIST
EMDR THERAPIST
THERAPY APPROACHES
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 is helpful and offers new perspectives and relief. The therapy approaches I use include practical skills and strategies, such as meditation, breathwork, journalling and self-reflection, visualisation, goal setting and other ways to regulate emotions and the nervous system. I see emotional struggles as shaped by both your unique experiences and the wider world we are navigating. Therapy offers space to understand your story in the context of the times we’re living through.Below is information on some of the approaches I commonly offer.
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EMDR
EMDR is an effective therapy for treating trauma and has also been shown to help with anxiety, grief, chronic pain, and phobias. When we experience traumatic or highly distressing situations, our brain and body hold onto these events differently, meaning that they continue to effect us. In EMDR we spend some time building skills to manage difficult thoughts and feelings, then focus on reprocessing specific memories using side-to-side (bilateral) stimulation, such as eye movements, tapping or sounds. This helps the brain integrate memories more adaptively, reducing their emotional intensity so they feel like events from the past and don't impact you so much now.
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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.
INTERNAL FAMILY SYSTEMS (IFS) INFORMED WORK
I sometimes integrate IFS-informed “parts” work. This is approach understands the mind as made up of different parts, each with its own feelings, roles and protective strategies. Rather than trying to get rid of difficult thoughts or emotions, we gently build curiosity and understanding towards them. You can expect a collaborative process that often involves guided visualisation to explore your inner world where we noticing, mapping and building relationships with different parts of you. This approach supports healing, integration and lasting change.
COGNITIVE BEHAVIOURAL THERAPY
Although I tend to draw more from other approaches, I am trained in and do use CBT alongside these.​ 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.