It's Our Time therapy is founded on three pillars:
Our body is always telling us something.
There's no such thing as self-sabotage.
Prioritise your Future Self - they'll thank you for it.
Since 2020, I've been experimenting with different ways of supporting clients to overcome procrastination, burnout and a sense of feeling lost in their career.
Three key pillars have emerged that above all help my clients have the biggest impact, and these now form the foundation of my work.
The pillars.
Our body is always telling us something.
When we get that email ‘Urgent: please book meeting to discuss’, we could be flooded with anxiety before we’ve had time to assess the situation. Shallow breathing, tight chest, brain fog. No wonder you're reaching for your phone to escape.
It can be freeing to know we have a choice here. Learning to recognise sensations when they first show up - and having somatic tools to calm your nervous system - puts you back in control so you can focus on what matters.
We’ll work with the body's responses directly. We won’t just talk about feelings, but notice and work with what's happening physically. For people who've spent years trying to think their way out of anxiety, this can reach places that talking alone can't.
There's no such thing as self-sabotage.
When getting down to work on an important task, different parts of ourselves come online. One part projecting an image of your manager's reaction. Another part whispering 'well the dishes won't do themselves - off we go'. And another part watching your mind battling and wondering why you're not getting anything done.
We’ll work together to identify and map out all your ‘parts’ so that they can start to hear each other. Once you see how each of them is trying to help you in their own clever way (they really don't want to sabotage you - promise), you can let go of the internal conflict that takes up so much of your day.
We already spend enough energy navigating systems that weren't built for us. Let's not waste what's left fighting ourselves too.
Prioritise your Future Self - they'll thank you for it.
There's never a right time to start that side hustle, study for that qualification, or finally update your LinkedIn. If it were as easy as 'make a realistic plan and just do it', you'd be doing it already.
Instead of gritting your teeth and trying to summon willpower, we'll be developing your relationship with the person you're doing it for: Your Future Self.
That might look like: Taking the steps to AI-proof your career. Posting your thoughts and accepting the cringe. When your Future Self feels real to you, the tasks that seemed impossible before now start to feel like a priority.
Therapy that works with you.
If you’ve spent years forcing yourself through strategies that don’t work for your brain, no wonder you feel stuck.
Somatic processing for all bodies.
For some people, the question "where do you feel that in your body?" can be tough if your interoception (awareness of sensations) works a bit differently from others.
We take that into account and find ways of tuning in that work for your nervous system.
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When people are looking for strategies to manage anxiety and overwhelm, what they're really looking for is a way to calm their nervous system. Our work together taps into your most powerful resource: your mind-body connection.
Our mind and body are in a feedback loop - if we sense something is a threat, we experience a threat response. Instead of trying to convince our brain we're safe with affirmations, we can create feelings of safety in our body through exercises designed to regulate stress.
You'll be learning somatic techniques drawn from Sensorimotor Psychotherapy developed by Pat Ogden which you can use whenever you feel dysregulated or have tipped into shutdown or meltdown.
Tools to help you work with your brain.
We'll be using the creative therapeutic methods of Internal Family Systems (IFS) as well as Janina Fisher's 'parts work'.
These approaches are especially powerful for people who have experienced unresolved trauma and attachment issues.
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As children, if we went through difficult experiences without the support we needed, there can be a higher level of internal fragmentation. It stays in our system, and leaves us feeling like our brain is a tug of war.
My job is to help you understand how these parts were created to protect you - and to help them feel safe enough to ease up.
Let's say you find yourself ghosting your client. Instead of losing time on a self-blame downward spiral, you'll understand where this pattern was learned, know it makes sense, and have the compassion to do things differently.
When you just want to get sh*t done.
Plans can be overwhelming and if you throw in 'time optimism', it can erode the trust we have in ourselves.
So we focus more on building achievable and sustainable habits that challenge you but don’t push you into burnout or avoidance.
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Exploring your thoughts and feelings is one part of therapy. The other part (that often gets missed) is working out specifically what you want to do differently. We'll work together to identify realistic and tangible goals to help you follow through with your big ideas and dreamy projects you've been procrastinating on.
Our work together draws on ‘third wave’ CBT techniques such as Acceptance and Commitment Therapy. ACT is a solution-oriented therapy that doesn't stop at understanding the problem, but also emphasises taking action towards those 'important not urgent' to-dos.
You'll be taking small steps towards that Future Self that is waiting for you.
FAQs
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I would be surprised if you didn't! We are very likely going to be speaking about your life outside of work as part of our sessions. Whether that’s your relationships, any fears about the future or broader uncertainty about the world we’re living in - it’s all welcome here.
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I work with all sorts of people who describe themselves in all sorts of ways. I'm less concerned about your diagnosis and more focused on your specific challenges, what is and isn't working for you, and what you're looking to change. If the experiences you've read about on this website are hitting home, then there's a good chance our work together will help you.
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We’ll draw on a blend of approaches tailored to what you need. I am trauma-informed, which means we go at your pace with a focus on safety and grounding.
Somatic techniques: Sensorimotor Psychotherapy, breathwork (I am a qualified Breath Coach).
Parts work: Internal Family Systems (IFS), Janina Fisher's trauma-informed parts work.
Functional therapy: Acceptance and Commitment Therapy, Compassion Focused Therapy, Functional Analytic Psychotherapy.
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Yes - you don’t need to leave any part of yourself at the door. If you identify as queer or part of the LGBTQIA+ community, this often isn't a separate conversation from the work we're doing together. For me, it’s part of who I am and how I show up in the room.
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In my experience, meeting once a week maintains a strong momentum for this kind of work. It gives enough time for you to build your awareness and put some of your intentions into action, and it maintains a sense of consistency. However, if meeting every other week suits your timetable and your budget better, then we can do that (I wouldn't recommend meeting any less often than that).
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I would recommend at least 12 sessions as a starting point to see an impact on your daily life. If you haven’t had much therapy before or if we’re working with more complex trauma, then I would recommend looking at 24-36 sessions. There is, however, no set amount and I am flexible to work to your needs and your budget.
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I work online using Zoom.
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My services are for people who are 18+.
Prices and Process
£60–£65 per session, depending on how you book.
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Upon booking, you’ll receive a calendar invite with a link to join a Zoom meeting at your chosen time. This is a chance for us to start to get to know each other, and confirm whether we’d be a good fit to work together. This call is free and there's no obligation to continue.
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If we agree to work together, then I’ll send you an email with your Confirmation of Engagement Form which includes all our T&Cs - for example our 12-hour cancellation policy. You’ll also get your Client Intake Form, where you’ll have a chance to put into writing things like any accommodations that would be helpful for me to make during sessions.
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There are two options for making payment:
Book session by session - for people who want flexibility and ease of booking directly with a payment link. The cost is £65 per session.
Book a block of 4 sessions. These sessions happen weekly, on the same day and time, and once a block ends, we'll set up your next one - so your slot stays reserved for as long as we're working together. This is slightly cheaper at £240 for a 4-session block (£60 per session) as payment is taken through bank transfer.