Flashbacks, nightmares or feeling on guard after something frightening.

After something frightening or overwhelming, it's normal to feel shaken. Sometimes the memory stays stuck, and your mind and body react as if the danger is still happening.

You might notice

• Flashbacks, nightmares or upsetting memories that pop up
• Feeling jumpy, on edge or always on guard
• Avoiding reminders, places or conversations

How therapy helps

Trauma-focused CBT helps you make sense of what happened at a pace that feels safe, so the memory loses its grip and starts to feel like the past.

“It still feels like it's happening.”

Intrusive thoughts, and urges to check, clean or repeat things.

OCD involves unwanted, distressing thoughts (obsessions) and things you feel you have to do to ease the worry (compulsions). It isn't about being tidy, and it can be exhausting and hard to talk about.

You might notice

• Intrusive thoughts that feel out of character
• Checking, cleaning, counting or asking for reassurance
• Feeling something bad will happen if you don't

How therapy helps

CBT for OCD helps you face fears in small, manageable steps and resist the urge to put things right, so the cycle slowly loosens.

“I have to check it, just once more.”

Worry about illness or symptoms that's hard to switch off.

Health anxiety is a constant worry about having or developing a serious illness, which keeps coming back even after reassurance.

You might notice

• Checking your body or searching symptoms online
• Reassurance from doctors that doesn't last
• Avoiding health information or appointments altogether

How therapy helps

CBT helps you spot the worry cycle, cut back on checking and reassurance, and feel more able to live with uncertainty.

“What if this means something serious?”

Dreading being judged, watched or put on the spot.

Social anxiety is more than shyness. It's an intense fear of being judged, embarrassed or watched, which can make everyday situations feel hard.

You might notice

• Dreading meetings, phone calls or eating in front of others
• Replaying conversations afterwards
• Blushing, shaking or your mind going blank

How therapy helps

CBT helps you test out the worries, let go of the things you do to hide, and shift your focus outwards, so confidence can grow.

“Everyone will notice I'm nervous.”

Feeling flat, or not quite yourself for a while.

Low mood is feeling down, flat or uninterested for a while. It can affect your sleep, energy and appetite, and how you see yourself.

You might notice

• Less interest in things you used to enjoy
• Feeling tired and wanting to withdraw
• Harsh thoughts about yourself or the future

How therapy helps

CBT helps you take small, doable steps back towards what matters to you, and work with the thinking patterns that keep you stuck.

“I just feel flat, all the time.”

Running on empty at work, at home, or both.

Burnout happens when pressure goes on for a long time without enough recovery. You can end up drained, detached and running on empty.

You might notice

• Exhausted even after rest
• Irritable, short-tempered or cynical
• Finding it hard to switch off

How therapy helps

Together you'll look at demands, boundaries and the unwritten rules you live by, like 'I must never let anyone down', and build recovery back into your week.

“I'm running on empty.”

Conflict, distance, breakups, repeating patterns.

Relationships with partners, family or friends can be a source of comfort, and of stress. Patterns can repeat even when you try to change them.

You might notice

• Having the same arguments again and again
• Struggling to say what you need
• Feeling lonely, even when you're with others

How therapy helps

Therapy helps you understand your patterns and triggers, say what you need more clearly and set healthier boundaries.

“We keep having the same argument.”

Losing someone or something, and carrying it.

Grief is a natural response to losing someone or something important. There's no right way to grieve and no set timeline.

You might notice

• Waves of sadness, anger or guilt
• Feeling numb or disconnected
• Struggling to get through the day

How therapy helps

Therapy gives you space to talk about who or what you've lost, make sense of your feelings and find a way to carry the loss alongside living.

“I don't know how to carry this.”

A harsh inner voice. Never feeling like enough.

Low self-esteem is a deep sense of not being good enough. A critical inner voice can shape your choices and hold you back.

You might notice

• Putting yourself down or comparing yourself to others
• Fear of failing or making mistakes
• Putting everyone else's needs first

How therapy helps

CBT helps you notice the inner critic, weigh up the evidence and build a fairer, kinder view of yourself.

“Why am I never enough?”

New job, new baby, moving on. Even good change unsettles.

A new job, a new baby, moving home, a breakup or retirement can unsettle your routine and sense of who you are, even when the change is a good one.

You might notice

• Feeling unsettled, lost or overwhelmed
• Worrying about what comes next
• Missing how things used to be

How therapy helps

Therapy helps you get clear on what matters to you now and take small, practical steps forward.

“Everything's changing at once.”