Unwanted thoughts, images or urges can feel frightening, especially when they seem important, dangerous or completely out of character. If you find yourself checking, seeking reassurance, avoiding situations, mentally reviewing or carrying out rituals to feel okay again, you're not alone — and this is something CBT can help with.
Checking — locks, appliances, messages, your own body or memory, sometimes over and over
Reassurance-seeking — asking others, or yourself, the same question repeatedly
Mental reviewing and rumination — replaying events or thoughts to try to reach certainty
Avoidance — of people, places, objects or situations that trigger the thoughts
Compulsions and rituals — actions, ordering or counting done in a particular way to reduce anxiety
Checking, reassurance and rituals often bring a short burst of relief — which is exactly why they're hard to stop. Each time we act to gain certainty, the brain learns that the thought was dangerous enough to need a response, and the cycle strengthens. Understanding your own version of this pattern is usually the first step towards change.
We look closely at your individual pattern — the triggers, the thoughts, and what you do in response — and build a shared understanding of what's keeping it going. From there, we work gradually and collaboratively on responding differently, at a pace that feels manageable, so the cycle has room to weaken.
Sessions are online, one to one, wherever you are in the UK. We start with a free 15-minute consultation to talk about what's going on and see whether working together feels right. From there, early sessions focus on understanding your pattern in detail, before moving into the practical, paced work of responding differently — reviewing progress together as we go.
The introductory call is free, informal and 15 minutes long. We'll talk about what's bringing you here, and I'll be honest about whether I'm the right person to help.
This page is for general information and isn't a substitute for individual clinical assessment. If you're experiencing thoughts of harming yourself or others, please contact your GP, NHS 111, or the Samaritans on 116 123.