As your session is online, be sure that you can join the Zoom call from somewhere you won’t be disturbed and where you will also be able to make yourself comfortable. Some people sit in an office chair for the first part of the session, then move to a comfier chair—or even their bed—when it’s time for the hypnosis or relaxation part.

For the best experience, you can join a Zoom call from your tablet, laptop or PC. You can also use your mobile phone. Ear buds or ear phones are helpful, but they are not essential.

You might like to take notes during your session—so a notebook and pen might be a good idea. Some people use a journal to keep notes about their week, their therapy action plan or home practice, and anything they want to remember from the session.

Because my approach is holistic and integrative, this allows me to choose from a broad range of therapies and treatments to suit your goals and preferences. Combining Cognitive Behavioural Therapy (CBT) with hypnosis, clinical hypnotherapy, relaxation, and mindfulness enhances outcomes and means we are treating the body and the mind at the same time. It’s a flexible, effective and holistic approach to your overall wellbeing and mental health that means we can help manage your sleep, pain, or stress—but we can also deal with and explore any other underlying issues or concerns that are bothering you.

This type of treatment is short-term because it gives you the tools you need to become your own therapist.

The majority of my work is online. This is because I am lucky enough to live in the Outer Hebrides in Scotland. Face-to-face therapy is available to those living on the Isle of Lewis.

There is now research showing that online therapy is just as effective as in-person therapy. A study by Stubbings et al (2013), found that ‘CBT was effective in significantly reducing symptoms of depression, anxiety, and stress and increasing quality of life in both in-person and videoconferencing conditions, with no significant differences being observed between the two.’

Indeed, it is also the case that it is more convenient and many clients feel more at ease when they can attend their session from the comfort of their own home.

Comparing In-Person to Videoconference-Based Cognitive Behavioral Therapy for Mood and Anxiety Disorders https://www.jmir.org/2013/11/e258/

Sessions are usually once a week at the same time. The number of sessions you need will depend on the issue you are seeking help with and its severity. Generally, most people will require between 6 and 12 sessions. There is no pressure to sign up for a particular number of sessions and you are welcome to ‘pay as you go’. Towards the end of treatment, sessions may be spaced out and be more infrequent e.g. once every two or three weeks as required to ensure improvements are stable and are embedded for the long-term. Check-up sessions will also be offered, if desired, just to see how you are getting on a few months after the end of treatment to help ensure you are maintaining progress.

Therapy offers insight and an opportunity to practise and rehearse new coping skills and behaviours, but it is by applying what you learn to your own life that you will make the greatest progress. An Action Plan that includes simple home tasks will help you make the changes you’d like in your life. All tasks are discussed and agreed beforehand—and will be in line with your goals and preferences—so there’s nothing at all to worry about. They can be as easy as keeping a Sleep Diary, practising a mindfulness or relaxation exercise, or listening to an audio track that’s been recorded especially for you.