# Explore Integrative Psychotherapy > Psychotherapy with Harriett ## Posts - [Don’t Let Panic Attacks Control You](https://exploreintegrativepsychotherapy.com/?p=37226): If you’ve ever had a panic attack, you’ll know how convincing it feels. Your heart pounds, your chest tightens, your breathing shifts, and your mind races to the worst possible conclusion. Many people are certain they are about to die, collapse, or lose control. And yet — if you’re reading this — you have survived every single one you’ve had. That doesn’t minimise how frightening they are. Panic is overwhelming. When your nervous system is in full alarm mode, rational thinking becomes very hard. But the fact that your body has repeatedly come through these episodes tells us something important: […] - [Mental Health News Roundup 2025](https://exploreintegrativepsychotherapy.com/?p=37219): A staggering one billion people worldwide live with a mental health condition. That’s one in eight of us. And we simply don’t have the resources to cope. I don’t support the use of AI as a replacement for therapy. But when demand so vastly outstrips supply, it’s hard to argue against reinforcements in the form of anything that genuinely helps. I have used AI myself and felt supported. I don’t hide the fact that I live with OCD, and there are times when I hit a wall. In those moments, ChatGPT has allowed me to vent and reminded me of […] - [Are you SAD this Xmas? Understanding Seasonal Affective Disorder](https://exploreintegrativepsychotherapy.com/?p=37203): For many people, Christmas is wrapped up in images of sparkle, laughter, connection, and comfort. But for some, this season feels very different: heavier, quieter, lonelier, or simply harder to get through. If your mood dips as winter draws in, your energy fades, or the simplest tasks feel harder than usual, you aren’t weak or “spoiling the season.” You may be experiencing something very real: Seasonal Affective Disorder (SAD). What is SAD? Seasonal Affective Disorder is a form of depression that follows a seasonal pattern, most commonly beginning in late autumn or early winter and easing in spring. It isn’t […] - [AI Therapy: Can Chatbots Support Mental Health?](https://exploreintegrativepsychotherapy.com/?p=37168): As tools like ChatGPT and Claude become more woven into daily life, many people are quietly asking a new question: can AI help with emotional wellbeing, and should it ever replace therapy? With millions of users turning to AI every day, it’s clear these platforms are becoming a source of support as well as information. Below, I explore what the research actually shows, where AI can be helpful, where it can fall short, and how to know when a human therapist is the safer choice What People Are Using AI For (and What the Research Says) Large language models (LLMs) […] - [Why it’s okay to take medications for mental health](https://exploreintegrativepsychotherapy.com/?p=37142): doAfter years of work as both a medical journalist and psychotherapist, I’m convinced that medications can play a valuable role in treatment. I didn’t always feel this way. The evidence never felt watertight, and I doubted whether pharmaceutical companies could be trusted—I still do. For example, antidepressants such as SSRIs were sold on the idea that depression is caused by low serotonin, and that the drugs restore balance. In truth, this has never been proven. That doesn’t mean antidepressants don’t help, but their effects are likely due to more complex brain adaptations and psychological changes, not just “topping up” serotonin. […] - [Does My Teen Need Therapy?](https://exploreintegrativepsychotherapy.com/?p=36773): Worried your teen might need therapy? Learn the key signs to look for, when to seek help, and how to support your child through the ups and downs of adolescence - [Feeling Stuck in Therapy? Why Progress Takes Time—and Effort](https://exploreintegrativepsychotherapy.com/?p=36703): Starting psychotherapy can feel like a brave first step toward change—especially when you’re struggling with something as painful and persistent as OCD, intrusive thoughts, or low self-esteem. Often, there’s a strong and understandable hope: that therapy will bring relief, clarity, or even resolution. And while psychotherapy can be life-changing, the reality of the process is often more complex and slower than many expect. It’s not uncommon for people to start feeling stuck in therapy. They may question why they’re not “better” yet, wonder why their intrusive thoughts still come, or feel disheartened that certain patterns haven’t disappeared. Sometimes, this sense […] - [When Friendships Fracture: Why They Break Down and How to Heal Them](https://exploreintegrativepsychotherapy.com/?p=36694): In the therapy room, conversations about friendship come up more often than you might expect. People often assume therapy is where we talk about parents, partners, or personal struggles — and it is. But it’s also a place where people grieve the slow fade of a close friend, process hurt over feeling sidelined, or unpack confusion about a friendship that used to feel easy and nourishing but now leaves them anxious or unseen. Friendships are one of the most meaningful — and most misunderstood — parts of our emotional lives. When they break down, the loss can feel deeply personal […] - [Healing Starts with a Choice: How Taking Responsibility Unlocks Real Change in Therapy](https://exploreintegrativepsychotherapy.com/?p=36683): Many people begin therapy for change when they’re overwhelmed, stuck, or emotionally drained. There’s often a quiet hope that talking to a therapist might bring relief or a solution — almost like a mental health “reset button.” But real emotional healing doesn’t come from someone fixing things for you. It starts when you choose to feel better — and take steps toward change, with support beside you. This article explores how making the active decision to heal and taking personal responsibility — with the guidance of a therapist — can lead to lasting transformation. Choosing to Feel Better: The First […] - [The Power of Pleasure: How Enjoyable Activities Improve Mental Health & Negative Thinking](https://exploreintegrativepsychotherapy.com/?p=36659): If you find yourself trapped in a cycle of negative thoughts, replaying past mistakes, worrying endlessly about the future, or fixated on how you look, for example, you’re not alone. The human brain has a negative bias, meaning it naturally focuses more on threats, worries, and unpleasant experiences than positive ones. While this bias may have helped our ancestors survive, in modern life, it can lead to overwhelming rumination and emotional distress. When negativity takes over, it can feel impossible to break free. However, there is a way to shift your focus and create space for relief: engaging in activities […] - [Thought Defusion: A Powerful Tool for Managing Intrusive Thoughts](https://exploreintegrativepsychotherapy.com/?p=36650): Intrusive thoughts—unwanted, distressing, and often repetitive—are a common experience. These thoughts can range from imagining worst-case scenarios to sudden fears about harm or embarrassment. While fleeting for some, others find these thoughts difficult to shake, leading to anxiety, low mood, or even avoidance behaviors. As a psychotherapist, I’ve worked with many clients who feel trapped by their own minds, believing they must either suppress these thoughts or suffer from them endlessly. But there’s another way: thought defusion. Rooted in Acceptance and Commitment Therapy (ACT), thought defusion is a powerful technique that helps individuals create psychological distance from their intrusive thoughts. […] - [How To Manage Mood Dips](https://exploreintegrativepsychotherapy.com/?p=36621): How to manage mood dips - [Navigating Christmas Isolation](https://exploreintegrativepsychotherapy.com/?p=36608): The Christmas period is often portrayed as a time of joy, togetherness, and celebration, but for many, it’s just not the case. A number of my clients have shared concerns about loneliness during this time. Some worry because their housemates will be away, others are avoiding family due to strained relationships, and some struggle with mental health issues that make the festive season particularly challenging. The societal emphasis on connection and family can amplify these feelings of isolation. In this article, I’m going to offer practical strategies to manage loneliness and build a meaningful holiday experience, even when faced with […] - [Body Image Issues](https://exploreintegrativepsychotherapy.com/?p=36575): Thinking about how we look affects how we feel. If we’re happy with the way we look, invariably we feel content. Conversely, being dissatisfied with our bodies and faces, brings us down.  Prevalence It’s an issue I see all the time in therapy and this is echoed in a 2019 global survey by YouGov which found that 61% of adults across several countries reported feeling negatively about their body image.  The Mental Health Foundation in the UK reported in 2019 that one in five adults (20%) had experienced shame about their body in the past year, and 34% had felt […] - [Insecure Attachment Styles and Their Impact on Online Dating](https://exploreintegrativepsychotherapy.com/?p=36562): More people than ever are mingling with a myriad of potential new romantic partners through online dating. Fun for some but anxiety-provoking for others, especially for those with insecure attachment styles. To better understand this, first we’ll take a look at the four attachment styles and how they are formed. This will provide you with clues about your own attachment style and later help you to understand how you can work on forming better relationships in the present. This article will also include a special focus on anxious attachment and look at a client in my practice struggling with this […] - [Intrusive Thoughts That Highjack Your Life](https://exploreintegrativepsychotherapy.com/?p=36550): We all have thousands of daily thoughts. Most are meaningless and fleeting and we move past them without a second thought, quite literally. But for some, these thoughts get sticky and frequent, difficult to manage and the cause of much distress. Left unattended, intrusive thoughts can interfere with concentration and focus, making it difficult to complete tasks at work or school. This decreased productivity can then take its toll on the thinker’s mental health and lead to difficult emotions such as frustration, guilt, shame, anxiety and depression.  And it doesn’t end there. The terror of the intrusive thoughts impacts behaviour, and […] - [Are you lonesome tonight?](https://exploreintegrativepsychotherapy.com/?p=36527): Elvis sang about missing his love but it’s likely that we all feel loneliness from time to time. In fact, it seems we’re going through a loneliness epidemic right now. It’s not difficult to see why, with family structures morphing to smaller units, people moving further away from family and friends for work or education, the growth of social media and remote working, to name a few. The US Surgeon General, Dr Vivek Murthy declared it an epidemic last year after a cross-country listening tour helped him to understand its prevalence. He said that: “People began to tell me they […] - [How therapists stay healthy](https://exploreintegrativepsychotherapy.com/?p=36508): I sometimes get asked how I can be okay when I spend so much time listening to other people’s problems and traumatic experiences. The truth is, we are human too (shock, I know) and sometimes, we do get sad and are affected by our patients. We do our jobs because we care about people and so it would be odd if we didn’t feel sad about things that our patients endure. But at the same time, it feels good to listen, to hold a space for people and to hopefully be a catalyst for their change to a better place. […] - [Mind Over Malady: How Therapy Can Ease Health Anxiety and Restore Peace of Mind](https://exploreintegrativepsychotherapy.com/?p=36494): As a psychotherapist, I’ve witnessed firsthand the profound impact of health anxiety on individuals’ lives. Health anxiety, also known as illness anxiety disorder or hypochondriasis, is a complex condition characterised by excessive worry about having a serious illness, despite minimal or no symptoms. In this article, we’ll delve into the challenges faced by those grappling with health anxiety and explore how therapy serves as a guiding light, offering solace and support on the journey to recovery. Understanding Health Anxiety Health anxiety is more than just being concerned about one’s health; it’s a pervasive and consuming fear of being seriously ill, […] - [Is it Depression or OCD? The importance of correct diagnosis on recovery](https://exploreintegrativepsychotherapy.com/?p=36480): As a psychotherapist, I’m not typically focussed on diagnosing patients but there are times when it’s important that there is a shared understanding of symptoms so that we can better treat the condition. Depression and Obsessive Compulsive Disorder (OCD) share some symptoms but look beneath the surface and there are some distinct differences. Getting it right can make all the difference to recovery, as we’ll explore below. Understanding OCD and Depression Before dissecting the intricacies of misdiagnosis, let’s establish a foundation for understanding OCD and depression individually. OCD is characterized by intrusive, distressing thoughts (obsessions) and repetitive behaviors or mental […] - [Growing resilient minds: CBT for Teens](https://exploreintegrativepsychotherapy.com/?p=36470): Growing up is hard to do. The end of childhood happens with a kick of hormones, around the ages of 9-14 in most children. The rapid physical and emotional changes during this period can lead to a sense of confusion and self-discovery and an intense awareness about how they look compared to others, which for some leads to insecurity and self-doubt. And then there is a cascade of other teenage challenges to navigate: academic pressures, social dynamics, the quest for identity, the demands of school, peer relationships, and societal expectations. Changes in their circadian rhythm can also lead to a […] - [The Transformative Power of CBT](https://exploreintegrativepsychotherapy.com/?p=36457): Life today is complicated. There’s a lot of uncertainty, terror, economic challenges, and changes in technology. That’s not to say this hasn’t always been the case and historically, man has lived through worse. Nevertheless, it’s not uncommon to find ourselves entangled in knots of uncertainty, self-doubt, and persistent challenges. As a psychotherapist, I’ve witnessed the transformative power of Cognitive Behavioral Therapy (CBT) in helping individuals break free from these entanglements and discover a path towards personal growth and fulfillment. Understanding Cognitive Behavioral Therapy (CBT) At its core, CBT is a therapeutic approach grounded in the belief that our thoughts, feelings, […] - [What is Dialectical Behavioural Therapy and how it differs from CBT?](https://exploreintegrativepsychotherapy.com/?p=36432): Dialectical Behavioural Therapy (DBT) is a type of psychotherapy that was originally developed to treat individuals with Borderline Personality Disorder (BPD) now also referred to as Emotionally Unstable Personality Disorder or EUPD. Over time, its effectiveness has been recognized in helping people with a range of mental health conditions and emotional states, including trauma, PTSD, ADHD, eating disorders, suicidal thoughts and those struggling with conflict in relationships. In this article, we will explore how DBT works, which patients can benefit from it, the number of sessions typically required for positive outcomes and how it differs from Cognitive Behavioural Therapy (CBT). […] - [What is Psychodynamic Therapy?](https://exploreintegrativepsychotherapy.com/?p=36331): Psychodynamic therapy helps you understand how your current feelings and behaviour are shaped by your past experiences and your unconscious mind and impulses. Rooted in the theories of Sigmund Freud, psychodynamic therapy delves into the intricate layers of the unconscious mind to unravel the complexities of human behaviour. This article will explore how psychodynamic therapy works, its key principles, and the individuals who may benefit most. Understanding Psychodynamic Therapy The relationship with your therapist is key to this therapeutic approach. Having an accepting and trusting relationship with them encourages you to talk freely and openly about topics like your childhood and your […] - [Cognitive Behavioural Therapy (CBT): the link between thoughts, feelings and behaviours](https://exploreintegrativepsychotherapy.com/?p=36312): Anyone seeking therapy via their GP is typically referred for cognitive behavioural therapy. The reason is simple: there is a lot more evidence supporting CBT as working effectively for many common conditions –  depression, anxiety, phobias, anger, low self-esteem, and so on – and less evidence supporting other types of talking therapies. However, it’s important to note that CBT is the most researched form of psychotherapy and was shown to be more effective at treating depression than medication. Consequently, the UK government decided to fund training and better access to CBT. What is Cognitive Behavioural Therapy?   Cognitive Behavioural Therapy […] - [Benefits of Integrative Psychotherapy](https://exploreintegrativepsychotherapy.com/?p=35731): Finding the right therapeutic approach is crucial. While each therapy modality has its own merits, integrative psychotherapy offers a unique and comprehensive approach that combines the strengths of multiple therapeutic modalities. This article explores the benefits of integrative therapy compared to the use of a single therapy. Integrative therapy, as the name suggests, integrates different therapeutic approaches, such as cognitive-behavioral therapy (CBT), psychodynamic therapy and person-centered therapy. By drawing from various theories and techniques, an integrative therapist can tailor the treatment to the individual’s specific needs, making it a bespoke approach. Flexibility One of the primary advantages of integrative therapy […] - [Therapy for Young People: Addressing the Unique Needs of Adolescents](https://exploreintegrativepsychotherapy.com/?p=35539): Therapy can be an invaluable tool for young people aged 12 and above, helping them navigate the challenges and complexities of adolescence. However, it’s important to recognize that therapy for young people differs from that of adults. In this article, we will explore how therapy works for young people, why children require a different style of therapy, and the importance of understanding brain development in this age group. The Unique Needs of Young People Adolescence is a period of rapid growth and change, both physically and emotionally. Young people often face a multitude of challenges, such as academic pressure, peer […] - [Understanding Psychotherapy: A Path to Mental Health and Well-being](https://exploreintegrativepsychotherapy.com/?p=12): What is Psychotherapy? Psychotherapy, also known as talk therapy or counseling, is a form of treatment that focuses on helping individuals improve their mental health and well-being. It involves a collaborative process between a trained therapist and a client, where they work together to explore and address emotional and psychological issues. The Benefits of Psychotherapy Psychotherapy can be beneficial for individuals experiencing a wide range of mental health concerns, including depression, anxiety, stress, trauma, and relationship issues. It provides a safe and supportive environment for individuals to express their thoughts and feelings, gain insight into their experiences, and develop coping […] - [How Therapy Can Help Manage Anxiety: A Holistic Approach](https://exploreintegrativepsychotherapy.com/?p=34414): Understanding Anxiety Anxiety is a common mental health condition that affects millions of people worldwide. It is characterized by excessive worrying, fear, and uneasiness, which can interfere with daily life and overall well-being. While medication can provide temporary relief, therapy offers a more comprehensive and long-term solution by addressing the root causes of anxiety. A Holistic Approach to Therapy When it comes to managing anxiety, therapists take a holistic approach, considering a patient’s life history and current circumstances. This approach involves combining psychodynamic and cognitive-behavioral therapy techniques to provide a well-rounded treatment plan. 1. Exploring Life History Psychodynamic therapy focuses […] - [Exploring the Different Types of Psychotherapy](https://exploreintegrativepsychotherapy.com/?p=210): Introduction Psychotherapy is a broad term that encompasses various therapeutic approaches aimed at helping individuals improve their mental health and well-being. In this blog post, we will explore some of the different types of psychotherapy modalities commonly used by mental health professionals. Cognitive Behavioral Therapy (CBT) Cognitive Behavioral Therapy, or CBT, is a widely practiced form of psychotherapy that focuses on the relationship between thoughts, feelings, and behaviors. It helps individuals identify and challenge negative thought patterns and develop healthier coping mechanisms. CBT is often used to treat anxiety disorders, depression, and other mental health conditions. Existential Therapy Existential therapy […] - [The Benefits of Psychotherapy](https://exploreintegrativepsychotherapy.com/?p=41): Psychotherapy, also known as talk therapy, is a form of treatment that involves a trained therapist helping individuals navigate through their emotional and psychological challenges. It provides a safe and confidential space for individuals to explore their thoughts, feelings, and behaviors. Psychotherapy encompasses various approaches, including cognitive-behavioral therapy, psychodynamic therapy, and humanistic therapy. Each approach focuses on different aspects of the individual’s experience and aims to promote healing and personal growth. The Benefits of Psychotherapy 1. Improved Mental Health: Psychotherapy can help individuals manage and overcome mental health conditions such as depression, anxiety, and post-traumatic stress disorder. Through regular sessions […] ## Pages - [Journalism](https://exploreintegrativepsychotherapy.com/?page_id=36798): Harriett Seager – Portfolio Medical journalist of 25+ years. Editor & Writer Website Articles Zest Magazine (click on images for full articles) Community Practitioner - [Services](https://exploreintegrativepsychotherapy.com/?page_id=35553): How I Can Help You It provide potential clients with a clear understanding of what to expect from working with … - [Help Now](https://exploreintegrativepsychotherapy.com/?page_id=34819): How I Can Help You It provide potential clients with a clear understanding of what to expect from working with … - [About](https://exploreintegrativepsychotherapy.com/?page_id=34639): Harriett Seager, Integrative Psychotherapist and Counsellor - [Contact](https://exploreintegrativepsychotherapy.com/?page_id=34423): Get In Touch The experiences of past clients who have gone through a coaching program and achieved measurable success in … - [Common conditions](https://exploreintegrativepsychotherapy.com/?page_id=249): Overview of common mental health conditions - [Home](https://exploreintegrativepsychotherapy.com/): Integrative Psychotherapist ready to work with you to explore what's holding you back from a happier life - [Privacy Policy](https://exploreintegrativepsychotherapy.com/?page_id=3): Your privacy is very important to me and you can be confident that your personal information will be kept safe and secure and will only be used for the purpose it was given to me. I adhere to current data protection legislation, including the General Data Protection Regulation (EU/2016/679) (the GDPR), the Data Protection Act 2018 and the Privacy and Electronic Communications (EC Directive) Regulations 2003. This privacy notice tells you what I will do with your personal information from initial point of contact through to after your therapy has ended, including: • Why I am able to process your […] - [Articles on psychotherapy & mental health](https://exploreintegrativepsychotherapy.com/?page_id=34273): Psychotherapy and mental health articles [comment]: # (Generated by Hostinger Tools Plugin)