Online CBT Therapy with a twist…
Therapy based on CBT, ACT, Mindfulness - and lots of humanity
For thoughtful, sensitive, wild-at-heart people with low self-esteem, anxiety, OCD, and everything in-between (including autistic/ADHD folks)
Affirming. Inclusive. Trauma-Informed. Anti-Oppressive.
Maybe your life looks great, but inside you feel inadequate and like you'll be ‘found out’. Anxiety, intrusive thoughts, overwhelm; feeling stuck, not good enough; overpreparing, procrastinating, checking - it may all actually be a fear of failure.
My approach? Challenge what's unhelpful while honouring your experiences and unique brain - so you unhook from the "there's something wrong with me" loop and be truly yourself.
Fear of failure → enough as YOU are
Online CBT therapy can help with…
Overthinking, comparing, intrusive thoughts
Your brain won’t let you fall asleep as you replay all the things that went wrong in the past and might go wrong in the future, or get stuck in ‘what if’ loops or intrusive thoughts you can’t shake… all the while comparing (and despairing) when you see how well others seem to be doing (I promise, they’re not).
Feeling not good enough… or too much
No matter how well things are going, your brain focuses on the stuff that you should have done better. And when you get anxious, worry, or just try to… be yourself, sometimes it feels like you’re too much. You feel inadequate, like a failure.
Overplanning, procrastinating, checking, limiting yourself
You’re desperate to prove yourself - so you either overplan to make sure you’re prepared for everything, or procrastinate or avoid stuff because if you fail, you’ll be found out. Or maybe you check, recheck, and seek reassurance to feel certain. You also never really get to be yourself, because what if you let your guard down, and you’re rejected?
Overwhelm, shame, anxiety, guilt, exhaustion
When you constantly live to prove yourself, to meet others’ expectations, to make everyone happy, to fit into a mold… how else could you be feeling?
Feeling stuck
Because you’re not living for yourself, and as yourself, not really - so you either don’t really know what makes you happy in the first place, or how to get there.
Hi, I’m Carina (she/her): Senior BABCP-accredited CBT therapist, mindfulness teacher, and imperfect human
My road to being a therapist took me from being a quiet, good at school kid who always felt a bit different to an adult whose self-doubt was getting in the way of a life well lived. Turns out, I was (and sometimes still am) an anxious overachiever.
Therapy and mindfulness turned things around for me. I learned to own who I am, flaws and all, and that doing so not only doesn’t keep you from getting where you want to be, but it helps you get there authentically.
That’s why I named my practice “Project Even Keel” - because the common thread in all my work is helping people find their version of an even keel - that is, being able to handle the difficult stuff without being thrown around or off-course.
So, here I am, offering online CBT therapy, with over 10 years of experience and 4 degrees, including as NHS senior clinician and university clinical supervisor. My main training is in CBT, but I'm the therapist for those who've tried CBT and it hasn't worked - as my blend of CBT is actually more Acceptance and Commitment Therapy (ACT) and mindfulness.
One thing about me? I don't do polished - expect humanity, authenticity, and a silly sense of humour.
Come as you are, stay for the realness. The whole of you is welcome here - no need to censor or explain yourself.
Online CBT Therapy in which…
We'll work with the daily struggles - overwhelm, anxiety, sticky thoughts, lack of fulfillment, feeling stuck - but also what’s underneath - the expectations, the fear of failure, vulnerability, or being found out. The fear that being yourself won't be good enough.
Not in a "how does that make you feel?" way, or like there's something wrong with you that needs fixing. Instead, we'll honor your experiences, your mind, and your body - so the authentic you can emerge and express itself however it wants.
The result? Less noise. More peace. More capacity to handle whatever life throws at you and move towards the life you actually want - on your terms, no one else's.
How we'll do it: Evidence-based, skills-based therapy (ACT, CBT, Mindfulness) - we'll both explore deeply and use active interventions to get you to a place where you don't just survive, but really live your life.
Go for the weekly option, or the more concentrated, accelerated option of intensives.
Unpopular opinion: You don’t need to fix, change, or get rid of all that’s difficult
Maybe you’ve read self-help books, tried affirmations, dopamine detoxes, “growth mindset” hacks. Maybe you’ve even been to therapy before - only to leave feeling like the unspoken message was that something about you needed to be fixed.
But what if it’s not about fixing (and maybe sometimes invalidating) your thoughts and feelings, like all these approaches have done? What if it’s about creating a different relationship to them altogether - one that honours your unique experiences, mind, and body, while moving you forward to where you want to be?
What if you learned to move forward with what really matters to you even when your mind is shouting 'but what if?' - because let's face it, it probably will be (mine definitely is). And that's okay. Because maybe the goal isn't to feel confident all the time, but to do what matters even when you don't.
That’s what I invite you to do with me.
I also offer…
Dog Phobia Treatment
I’m a CBT therapist (trained in exposure therapy), which happens to be the gold-standard evidence-based treatment for phobias. I’m also passionate about dog body language and behaviour, having gone through a journey of understanding my sweet and loving but reactive dog, and having close family members with dog phobia.
So, I’m about as specialist as can be when it comes to helping you overcome your fear in a gentle, practical and realistic way - so you can stop avoiding the park or your friend who has a dog and living fully even if there are dogs around (even if you don’t end up a dog lover!)
CBT Clinical Supervision
If you're looking for a clinical supervisor who’s experienced and knows her stuff, but is first of all human, I might be your person.
I’m accredited by the BABCP (British Association for Behavioural and Cognitive Psychotherapies) as a CBT Clinical Supervisor, I supervise on one of London’s biggest and most reputable CBT courses and also in my other job as Senior CBT Therapist in the NHS. I also don’t take myself too seriously.
Bespoke Workshops & Consultancy for Organisations
Not another wellbeing initiative - but actually useful, engaging, practical custom workshops and consultancy that blend (neuro)science, mindfulness, and silly humour that keep people not just awake, but maybe a little intrigued.
From someone who’s not just a therapist and mindfulness teacher, but has also worked in a start-up and moved to California for 3 months to be in a super reputable start-up accelerator, and worked in under-funded and over-pressured national mental health services for years.
Book an Appointment
Book a free 15 min consultation to see if we click... or, feel free to book straight into a session.
If you feel more comfortable reaching out in writing first, or you can’t find availability for your desired service / it’s not listed at all, please do contact me as I may be able to work things around.
Watch my FREE workshop on OCD and fear of failure
A free workshop for anxious high-achievers with OCD who are terrified of messing up, and don’t know how to start getting unstuck
