Therapy Isn’t Like TV — A Practical Guide
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Quick note about me
I’m Ellen Whyte, BSc Psych (Hons), MCouns (Dist). I’ve been helping clients in 20+ countries for ten years. I specialise in anxiety, depression and burnout; PTSD & complex trauma (CPTSD); abuse recovery; work stress and life transitions; and relationship and family issues.
Therapy: focused, practical, and tailored to you
Most people I work with want clear, practical change - not an indefinite commitment. I’m an eclectic practitioner, which means I use whatever evidence-based approaches fit your needs. The two I use most are:
- Cognitive Behavioural Therapy (CBT) — for spotting and changing unhelpful thinking and behaviour (useful for anxiety, depression, PTSD).
- Solution-Focused Therapy — for setting goals, using your strengths, and making practical changes (great for workplace or life transition issues).
How long does therapy take?
It depends on the problem you bring and the work you’re willing to do between sessions (yes, there’s usually homework). Typical patterns I see are:
- Anxiety, depression, burnout: about 8–12 sessions to learn techniques and see real change.
- Workplace issues or short-term problems: usually 2–3 sessions to assess context, get practical steps in place, then pop back as needed.
- Clients stuck in dangerous or abusive situations: ongoing monthly or as-needed support — therapy here is about safety and steadying you while life stays unsafe.
Typical Examples
Tony's anxiety & trauma
Tony comes to therapy with panic attacks that flare up under work pressure. Medication helps a bit, but not enough.
At first, he thinks his anxiety is all about deadlines and office stress. But as we work together, it becomes clear that his reactions are rooted in an abusive childhood. Unless we address that, the CBT tools won’t fully stick.
We start by stabilising the panic, then move on to the old family patterns that keep getting triggered. Over roughly 8–12 sessions, Tony learns to manage his anxiety and rewire the thinking that kept him stuck. It’s coherent, structured work — and that’s why it works.
Most of the Tonys I see do their 8–12 sessions, get their anxiety under control, and then go live their lives. Occasionally, they check in years later if something new crops up. That’s exactly how therapy should work.
Kim's workplace politics
Kim is a senior manager navigating subtle sabotage at work. She doesn’t want HR involved, but she needs to talk it through in confidence.
In our sessions, we look at what’s really happening, separate evidence from emotion, and build a practical strategy. After two or three focused sessions, Kim has clarity, an action plan, and the confidence to use it.
Now she drops in occasionally, typically before major projects or when office politics heat up, to get perspective and recalibrate.
What to expect in your first sessions
We start by getting a clear picture of what’s happening for you: symptoms, history, and what you want to change. For short-term work that’s usually enough to create a plan. For trauma or complicated situations we set a longer roadmap together and agree checkpoints.
If you’re only after a confidential space to talk about difficult people at work, two or three sessions is often enough to get you set up and able to manage on your own. If you want ongoing support (monthly check-ins, or sessions when things get rough), that’s fine too.
Is therapy “for life”?
No. For many people it’s a time-limited, goal-focused process. For others — especially those living with long-term danger or chronic abuse — therapy becomes a regular, stabilising support. Both are valid.
Want to try it?
If you’re curious, book a free 15-minute chat. It’s confidential and low pressure — we’ll see if we’re a good fit and discuss the most useful next step for you.
Contact me: ellen.whyte@gmail.com · WhatsApp +44 7514 408143 · www.ellentherapist.com
