Therapy Insights: Articles

Psychotherapy Strategies for Individuals, Couples, and Families.

Our Latest Articles.

Psychotherapy insights on how to make unconscious behaviours conscious

How to Overcome People Pleasing

In this article, Tom Skotidas discusses the the behavioural pattern of People Pleasing. He shares insights on its origins, the unconscious hold it has on people, and strategies to overcome this pattern.

More Notes on Couples Therapy.

More Notes on Couples Therapy.

In this article, Tom Skotidas builds on his initial set of notes on couples therapy. He highlights 3 key strategies in couples counselling, Incident Analysis, Letting Go of Right, and Simulated Scenarios, to enable couples to transform their relational communication and deepen their connection. This approach to relationship therapy focuses on realistic and experiential methods to resolve conflicts and strengthen bonds between partners.

Psychotherapy insights on how to make unconscious behaviours conscious

To Thrive, Make the Unconscious Conscious

In this article, Tom Skotidas discusses the hidden impact of childhood survival strategies on adult behaviours. He explains how these unconscious habits, rooted in early experiences of suppressing emotions or adapting to stress, shape our lives. Drawing on modern research, Skotidas offers practical steps to understand and transform the unseen forces that guide our decisions and relationships.

Psychotherapy Insights on Couples Therapy.

Notes on Couples Therapy.

In this article, Tom Skotidas explores the transformative effects of couples therapy, focusing on the power of emotional expression to bridge communication gaps in relationships. He highlights key strategies in couples counselling, such as role reversal and the Cycle of Emotions, to facilitate deeper connection.

Psychotherapy Insights on How to Manage Rumination

Brief Therapy Strategies to Manage Rumination

In this article, Tom Skotidas explores rumination, the cycle of overthinking about our past mistakes and experiences. You will gain insights into the hidden emotions play in sustaining this cycle and learn strategies to help you break free from rumination and meet your best self.

Psychotherapy Insights on Emotions

Understand Your Emotions to Understand Yourself.

In this article, Tom Skotidas presents his model of emotions, distinguishing between primary and secondary emotions and their impact on our lives. You will gain insights into how to leverage both types of emotions to regulate your behaviour, improve your relationships, and meet your best self.

Psychotherapy Insights on How to Overcome Procrastination

The Thing About Procrastination

In this article, Tom Skotidas uncovers the complexities of procrastination, tracing its roots to underlying fear and existential conflicts. You will gain insights into identifying these foundational causes and applying strategies to confront and navigate through them, enabling you to pursue actions more aligned to your core values.

Psychotherapy Insights on How to Cross Your Moat

How to Cross Your Moat

In this article, Tom Skotidas explores “Moats,” the gaps between your current self and your best self, created by avoidant behaviours. You will gain insights into identifying the cognitive and emotional patterns that hold you back, and learn strategies that can help you move closer to your goals and meeting your best self.

Psychotherapy Insights on Core Values

Why Core Values Are Critical to Meeting Your Best Self

In this article, Tom Skotidas explores the concept of Core Values, the foundational beliefs that dictate how we choose to show up in life. You will learn how core values can guide you toward actions and decisions that help you find meaning and meet your best self.

Psychotherapy Insights on How to Overcome a Difficult Work Relationship

Brief Therapy Strategies to Overcome a Difficult Relationship

In this article, Tom Skotidas introduces Chairwork, a technique for overcoming difficult relationships. You will discover how to engage in experiential dialogue with key figures in your personal or work life, allowing you to express yourself authentically, gain new perspectives, and meet your best self.

Psychotherapy Insights on How to Overcome Imposter Syndrome

Brief Therapy Strategies to Overcome Imposter Syndrome

In this article, Tom Skotidas addresses the challenge of Imposter Syndrome, where individuals doubt their accomplishments and fear being exposed as a fraud. You will discover evidence-based tactics for managing these feelings, build resilience. and meet your best self.

Psychotherapy Insights on The Miracle Question - a Solution-Focused Brief Therapy Intervention

The Miracle Question: A Brief Therapy Tactic to Help You Thrive

In this article, Tom Skotidas introduces the Miracle Question technique from Solution-Focused Brief Therapy (SFBT). You will explore the transformative power of envisaging your ideal future in detail, focusing on how you think, feel, and act once your challenges are resolved.

Psychotherapy Insights on How to Reduce Your Anxiety or Panic Attack

A Brief, Evidence-Based Tactic to Reduce Your Anxiety or Panic Attack

In this article, Tom Skotidas introduces the Diving Reflex, an evidence-based method to manage anxiety and panic symptoms. You will learn how this physiological response, triggered by cold water immersion, can help regulate your heart rate and oxygen consumption, offering immediate relief from anxiety and panic attacks.

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