counselling tools we use
Cognitive Behavioural Therapy (CBT)
CBT explores how our thoughts, emotions, behaviours, and bodily sensations occur within an environment or situation. One aspect of your life through this lens influences the others.
Through this understanding we can challenge negative thoughts, develop coping mechanisms, reframe thoughts and behaviours, and promote wellbeing and resilience.
Acceptance and Commitment Therapy (ACT)
ACT helps you build mental resilience by combining mindfulness, acceptance, and behaviour-change strategies. It teaches you how to be present in the moment, accept difficult thoughts and emotions without letting them control you, and take meaningful action aligned with your values.
Metaphor, paradox, and experiential exercises help you adapt, grow, and make choices that support your wellbeing, moving you towards a fulfilling and value-driven life.
Feminist Approaches
This perspective acknowledges how societal constructs—such as gender roles, power dynamics, and cultural expectations—shape mental health and well-being. It recognises the impact of intersectionality, understanding that factors like race, class, ability, and sexuality intersect to influence lived experiences.
This approach explores how systemic influences contribute to challenges, instead of classifying psychological distress as an individual issue. It focuses on empowerment, strengths-building, and advocating for social change, helping individuals reclaim their voice and navigate life with greater confidence and resilience.
Family Systems
We are all part of a family system, meaning that when one person is affected, it can impact the entire family. Understanding yourself within this system can provide valuable insight into your emotions, behaviours, and relationships.
Patterns such as intergenerational trauma, anxiety, emotional connectedness or disconnection, and birth order dynamics all play a role in shaping who we are. One key aspect of growth is achieving healthy differentiation of self—the ability to maintain your identity while staying connected to others.
Developing this balance allows you to manage conflict effectively, stay calm under pressure, and build resilience, all of which contribute to overall well-being.
Expressive Therapies
Traditional, evidence-based approaches like CBT don’t work for everyone—because we’re all wired differently. That’s why incorporating expressive tools can be so powerful in deepening understanding, promoting healing, and creating a sense of safety. Resilient Growth Minds use writing-based tools like journaling or writing letters and guided visualisation using colour and objects to explore emotions, process trauma, and bring clarity to complex feelings, or grow self-awareness.
These expressive techniques allow for healing conversations in a non-confrontational, safe space, making it easier to process difficult experiences at your own pace.
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