You may understand that something needs to change and still find yourself responding in familiar ways. Perhaps you replay conversations, avoid situations that matter to you or criticise yourself whenever you fall short of your own expectations.
At The Tuesday Chapter, cognitive behavioural therapy offers a practical way to explore these patterns. Stephen Knox provides individual CBT therapy for adults in person in East Kilbride or Glasgow, or online across Scotland. We work together to understand your experience and choose changes that are relevant to your life.
CBT explores the relationship between your thoughts, emotions, physical sensations and actions. What you do to cope can bring immediate relief while sometimes maintaining a difficulty over time. Understanding that pattern helps us identify where a different response might be useful.
We look at the meaning you give to situations and test interpretations against evidence. Your history matters where it helps explain present difficulties. Practical work can include activity planning, examining self-critical thinking, problem-solving and carefully agreed behavioural experiments.
Imagine you stay quiet in meetings because you predict that asking a question will make you look incapable. Your heart races, you rehearse what to say and then decide against speaking. You leave relieved, but still convinced that speaking would have gone badly.
In therapy, we could make that prediction specific: “If I ask one relevant question, someone will criticise me.” Together we would choose a manageable meeting and agree what evidence to observe. Afterwards, we would review what actually happened, including any difficulty, rather than automatically treating discomfort as failure.
The experiment is a way to learn. Even if the reaction is mixed, we can examine whether you coped better than expected and decide what to try next.
Early sessions explore what brings you to therapy and what you would like to be different. We develop a shared understanding of the difficulty, then agree priorities for the work. A session might include reviewing the week, exploring one recent situation and practising a useful response.
Between sessions, you may choose a small task that builds on the conversation. It should fit your circumstances and energy. We review what you learned, including obstacles, and adapt the plan together.
“Tuesday is evidence” reflects our interest in what experience can teach us. An anxious prediction may feel convincing before an event. Afterwards, there is an opportunity to consider what happened, how you responded and what you learned. Some fears reflect real difficulties; therapy also makes room for practical action and support.
Our aim is to help you develop skills you can carry into everyday life, with greater clarity about the choices available to you.
for fifty minutes
You can enquire without a diagnosis. We can explore the difficulty and whether CBT is a suitable approach.
Written exercises can be useful, but we discuss how to make the work accessible and relevant to you.
This depends on your needs and goals. We discuss a plan and review it as therapy progresses.
Counselling is often used as a broad term for talking therapy. CBT is a structured approach within it: we talk through your experience and also agree practical work to try between sessions.
Sessions are £50 and last 50 minutes, in person in East Kilbride or online. The introductory call is free.
If you are considering therapy in East Kilbride or online across Scotland, you can begin with a free 15-minute introductory call. We can discuss what brings you here, answer your questions and consider whether working together feels right. There is no obligation to book a session.
