PAULA'S HELPING HAND

I’m a Holistic Cognitive Behavioural Psychotherapist

passionate about helping you heal, grow, and thrive—

because you deserve to feel balanced, confident, and at peace.

About Me

I’m a Holistic CBT Therapist passionate about helping people move through anxiety, stress, and self-doubt into greater clarity, confidence, and balance. Since 2017, I’ve supported clients with a wide range of challenges, from generalised anxiety and other types of anxieties to depression, low self-esteem, and stress.

My approach is both practical and compassionate. I draw on evidence-based Cognitive Behavioural Therapy alongside Acceptance and Commitment and Mindfulness practices — blending structure with a holistic focus on mind, body, and emotions. Every session is tailored to you, creating a safe, supportive space where you can explore what’s holding you back and discover new ways forward.

At the heart of my work is the belief that therapy is not just about managing symptoms, but about reconnecting with yourself, uncovering your strengths, and building lasting change. Together, we’ll work to cultivate resilience, self-understanding, and the tools you need to create a life that feels more balanced and fulfilling.

If you’re ready to take the first step toward healing and personal growth, I’d be honoured to walk alongside you on that journey.

Book a Free 15min call

How I Can Support You

If you’ve tried to “think your way out” of anxiety, stress, or low mood, you’ll know it isn’t always easy. Third Wave Cognitive Behavioural Therapy takes a fresh approach — blending the practical tools of traditional CBT with powerful, research-backed methods like mindfulness, acceptance, and self-compassion.

Instead of only focusing on changing your thoughts, Third Wave CBT helps you change your relationship with your thoughts and feelings. You’ll learn how to:

Step back from unhelpful thinking patterns
Respond to challenges with greater calm and flexibility
Build resilience and confidence
Live in line with your values, not your fears

At its heart, Third Wave CBT isn’t about “fixing” you — it’s about giving you the tools to create a more balanced, meaningful, and fulfilling life.

What is CBT?

Cognitive Behavioural Therapy (CBT) is a practical, evidence-based approach that helps you understand the link between your thoughts, feelings, and behaviours. By working together to spot unhelpful patterns, CBT offers simple yet powerful strategies to reduce anxiety, lift low mood, and build healthier ways of coping. Recommended for issues like various anxieties, depression, stress, and low self-esteem, CBT is designed to give you the tools and confidence to make lasting positive changes in your life.

What is MBSR?

Mindfulness-Based Stress Reduction (MBSR) is an evidence-based programme that uses mindfulness, meditation, and gentle awareness practices to reduce stress and improve emotional wellbeing. It helps you slow down, tune into the present moment, and respond to life’s challenges with greater calm and balance. MBSR is particularly effective for managing stress, anxiety, and low mood, and offers practical tools you can carry into your daily life to feel more grounded and at ease.

What is ACT?

Acceptance and Commitment Therapy (ACT) is a modern approach that helps you stop fighting your thoughts and feelings and instead focus on living a life that truly matters to you. Rather than trying to eliminate difficult emotions, ACT teaches you how to make space for them, respond with self-compassion, and take meaningful steps towards your values. It’s especially supportive for anxiety, depression, and times when you feel stuck, helping you move forward with clarity and resilience.

🌿 How do I know what’s best for me?

It’s completely normal to feel unsure about which kind of support you need — especially when you’re struggling. Many people experience similar difficulties, even if they look different on the surface. Below are some of the areas I work with and how they might show up in your life.

Generalised Anxiety Disorder (GAD)

GAD involves excessive, persistent worry about everyday situations — work, health, relationships, or the future. You may feel constantly “on edge,” find it hard to relax, and notice physical symptoms like muscle tension, restlessness, or difficulty sleeping. Over time, it can feel exhausting to live in a state of constant alertness.

Social Anxiety Disorder

This is more than simple shyness. Social anxiety brings intense fear of being judged, criticised, or embarrassed in social or performance situations. You might replay conversations afterwards, avoid social events, or worry about what others think. It can limit your confidence, relationships, and opportunities.

Obsessive-Compulsive Disorder (OCD)

OCD is marked by recurring, intrusive thoughts (obsessions) and repetitive behaviours (compulsions) that temporarily reduce anxiety but keep you stuck in a cycle. For example, checking, cleaning, counting, or seeking reassurance. It’s not about being “neat” — it’s about trying to feel safe in the face of distressing uncertainty.

Health Anxiety (Hypochondria)

A persistent fear of having or developing a serious illness, even when medical reassurance has been given. You may find yourself constantly checking symptoms, seeking medical advice, or feeling trapped in worry about your health. This anxiety often comes from deep concern and uncertainty about your body and wellbeing.

Depression

More than sadness, depression can bring a sense of emptiness, low energy, hopelessness, and loss of interest in activities you once enjoyed. You might find it hard to get out of bed, concentrate, or feel motivated. Depression can affect your thoughts, sleep, and even how you experience time — but it is treatable, and you don’t have to face it alone.

Work-Related Stress & Burnout

Long-term pressure, high expectations, or lack of balance can lead to burnout — emotional exhaustion, detachment, and reduced motivation. You might feel like you’re running on autopilot, struggling to switch off, or questioning your purpose. Therapy can help you regain balance, reconnect with meaning, and restore your energy.

General Stress

Chronic stress can appear as irritability, fatigue, difficulty concentrating, or physical tension. It’s often a sign that your nervous system is in overdrive. Learning to regulate stress responses helps you feel more grounded and present, even when life is demanding.

Low Self-Esteem

When your inner critic feels louder than your inner supporter, self-doubt and comparison can take over. You might struggle to accept compliments, downplay achievements, or feel “not good enough.” Therapy can help you build a kinder relationship with yourself and recognise your inherent worth.

Living with Long-Term Health Conditions

Chronic illness can bring emotional as well as physical challenges — frustration, grief, and fear about the future. It’s normal to feel isolated or exhausted by ongoing symptoms and appointments. Therapy provides space to process these emotions and develop strategies for coping and self-compassion.

ADHD-Related Stress & Depression

ADHD can make daily life feel chaotic — leading to overwhelm, frustration, and self-criticism. When unmanaged, it can contribute to stress, anxiety, and low mood. Therapy can support you in developing structure, self-acceptance, and emotional resilience.

Post-Traumatic Stress Disorder (PTSD)

PTSD may develop after experiencing or witnessing a traumatic event. Symptoms can include flashbacks, nightmares, hypervigilance, and emotional numbness. You might avoid reminders of what happened or feel disconnected from yourself. With the right support, healing and integration are possible.

Sleep Difficulties

Trouble falling asleep, frequent waking, or restless nights can affect concentration, mood, and physical health. Sleep issues are often linked to anxiety, stress, or trauma. Therapy can help address underlying causes and restore healthier sleep patterns.

Phobias

Phobias involve an intense fear of specific objects or situations — such as flying, heights, enclosed spaces, or animals. Even the thought of facing your fear may trigger physical symptoms like a racing heart or dizziness. Evidence-based techniques can help you gradually reduce that fear and regain confidence.

Life Transitions & Adjustments

Big life changes — such as becoming a new parent, experiencing bereavement, retiring, or navigating a relationship ending — can stir a mix of emotions. Even positive changes can bring stress, identity shifts, or uncertainty. Therapy offers space to process these transitions, build resilience, and find meaning in new chapters.

✨ Whatever you’re experiencing, you don’t need to have all the answers before reaching out. In our first sessions, we’ll explore what’s happening for you and find an approach that feels supportive, empowering, and right for where you are in your life.