Avoidance
Putting off a difficult conversation or staying away from a feared situation can feel safer in the moment. We can explore what you fear might happen and consider gradual steps at a pace we agree together.
CBT & Therapy
What is CBT, and what could it involve?
When things feel difficult, knowing where to turn can make the next step feel more manageable. Contact Farhana to discuss current availability, ask questions and explore whether CBT could be suitable for you.
Online CBT can be discussed for adults in Birmingham, Solihull, the West Midlands and surrounding areas, with suitability and practical arrangements agreed directly. Please ask about current in-person availability.
Understanding the connections
What is CBT?
Cognitive Behavioural Therapy, or CBT, is a practical, collaborative talking therapy. It explores how the way we think, feel and respond can influence one another.
Thoughts
The meaning we give a situation, including predictions and assumptions.
“What if I say the wrong thing?”
Feelings
The emotions we notice, such as anxiety, sadness, frustration or shame.
Feeling worried before a conversation.
Physical sensations
How our body responds, such as tension, warmth or a racing heart.
Noticing a tight stomach or tense shoulders.
Behaviours
What we do, or avoid doing, in response to the experience.
Putting off the conversation or seeking reassurance.
Seeing the pattern
Avoiding a conversation may bring relief at first, while leaving the worry untested and making the next attempt feel harder. We explore these patterns with curiosity, without blame.
Exploring a different response
Together, we might look at a prediction, try a manageable step or notice what happens when you respond differently. We review what you learn and adapt the approach to your circumstances.
Understanding what keeps you stuck
The ways we cope often have understandable reasons behind them.
Looking at a pattern is about understanding it, not blaming yourself.
Reassurance and checking
Repeatedly checking or asking for reassurance may settle a worry briefly, only for doubt to return. We can look at this cycle and try different ways of responding to uncertainty.
Withdrawal
When you feel low, pulling back from people or activities can be understandable. We can explore what has become difficult and consider small ways to reconnect with things that matter to you.
At your pace, together
How we work together
Understand your experience
We begin with what has brought you to therapy, how it affects your life and what you would like help with. You do not need a perfectly formed explanation.
Agree a focus
Together we make sense of the patterns and agree what to work on. The assessment also gives us space to discuss whether CBT may be suitable for your needs.
Try manageable changes
We explore practical approaches you can try between sessions, review what you notice and adapt the work together. Your perspective stays at the centre.
The number of sessions depends on your needs and goals. We discuss a possible plan and review it together; therapy cannot promise a particular outcome.
Support that fits your life
Online therapy
Video sessions from a private, comfortable place convenient to you. We will agree the practical arrangements before your appointment.
In-person therapy
Please get in touch to discuss current in-person availability and practical arrangements.
A clear place to start
Contact Farhana to ask about current availability. Calls and appointments are arranged directly; sending an enquiry does not reserve a session.
Free introductory call
15 minutes · Free
A no-obligation conversation to ask questions and explore possible next steps.
Request a free callInitial CBT assessment
£70 · 50 minutes
Time to understand your experience and consider whether CBT may be a suitable approach.
Ask about an assessmentOngoing CBT sessions
£70 · 50 minutes
Individual sessions to explore patterns, practise approaches and review the work together.
View fees and detailsYou can get in touch before things feel overwhelming.
You do not need a diagnosis or a fully formed explanation. Ask about current availability and explore what support might be appropriate for you.