Cognitive Behavioural Therapy (CBT) is an evidence-based approach that focuses on the relationship between our thoughts, emotions, and behaviours. It is based on the idea that the way we think influences how we feel and how we act.

CBT helps identify unhelpful thinking patterns and behaviours, and replace them with more balanced and constructive ones.

Techniques Used in CBT

CBT uses practical and structured tools, such as:

• Cognitive restructuring
  Identifying and challenging negative or distorted thoughts, and learning to reframe them in a more realistic and supportive way.

• Behavioural activation
  Encouraging small, meaningful actions to improve mood and break cycles of avoidance or inactivity.

• Exposure techniques
  Gradually facing fears in a safe and controlled way to reduce anxiety and build confidence.

• Self-awareness exercises
  Developing a better understanding of your thoughts, emotional responses, and behavioural patterns.

• Goal setting and practical strategies
  Creating clear, achievable steps to support change in everyday life.

  The Palo Alto Approach

  The Palo Alto approach offers a fresh and practical way of understanding the difficulties we face in life.
  Rather than focusing only on the past, it looks at what is happening here and now, and how certain patterns may be keeping you stuck.

  Developed in the 20th century by a group of researchers and therapists at the Mental Research Institute in California, this approach is based on a simple yet powerful idea:
  sometimes, the solutions we try to apply can unintentionally maintain the problem.

  By gently exploring these patterns together, we can identify what is not working and introduce small, meaningful changes that can lead to lasting transformation.

  This approach is:

  • practical and focused

  • collaborative

  • oriented towards change

  It helps you step out of repetitive cycles, gain a new perspective, and move forward with greater clarity and ease.

  Presence Meditation and Regulation of Mental Activity

  Presence meditation is grounded in evidence-based approaches such as mindfulness-based interventions, widely used in clinical settings to support emotional regulation and mental health.

  This practice consists of intentionally directing attention to the present moment—through the breath, bodily sensations, or immediate experience—while adopting a non-judgmental and observant stance.

  🔬 Working with the Mind

  From a psychological perspective, the mind tends to engage in automatic patterns such as rumination, anticipation, and cognitive reactivity, which are often associated with anxiety and stress.

  Presence meditation helps to:

  • increase attentional control

  • reduce cognitive reactivity

  • develop metacognitive awareness (observing thoughts as mental events rather than facts)

  This shift allows for a more adaptive response to internal experiences, rather than automatic or habitual reactions.

  ⚙️ Mechanisms and Techniques

  The practice typically involves:

  • focused attention (e.g. on the breath)

  • open monitoring (observing thoughts and sensations as they arise)

  • attention redirection when the mind wanders

  These techniques are associated with improved emotional regulation and decreased activation of stress-related processes.

  🌱 Therapeutic Benefits

  Research has shown that this approach can contribute to:

  • reduction in anxiety and stress-related symptoms

  • improved emotional regulation

  • increased cognitive flexibility

  • enhanced self-awareness

  🧑‍⚕️ My Approach

  I integrate presence-based practices within a structured therapeutic framework, adapting the techniques to each individual’s needs and capacity.

  The aim is to support greater awareness of mental processes, foster regulation, and facilitate more balanced and intentional responses in daily life.