My Approach: CBT and MBCT for Trauma, Depression and Grief

Choosing a psychologist is a personal decision. Before you book, it helps to know how someone works, who they work with, and what sessions will actually feel like. This page explains my approach, so you can decide whether it feels like the right fit for you.

Who I work with

I work with adults who are living with the effects of trauma, depression and complicated grief. Often, people come to me with more than one of these at once: a loss that was also a shock, a depression that grew out of years of stress, or old trauma that resurfaced after a new bereavement.

You might be:

• Struggling with flashbacks, anxiety or numbness after something that happened to you.

• Living with low mood, exhaustion or hopelessness, perhaps not for the first time.

• Grieving someone and finding that the pain isn't easing, or that it has turned into something heavier.

• Coping well on the outside, while feeling far from okay inside.

• Navigating family or cultural expectations that make it hard to talk about how you feel.

I see clients in person in Hong Kong and online worldwide.

The two approaches I use

Cognitive Behavioural Therapy (CBT)

CBT looks at the connections between your thoughts, feelings, body and behaviour. Together, we identify the patterns keeping you stuck, such as avoidance, self-blame or beliefs like "I'm not safe" or "It was my fault." Then we work on them in practical, manageable steps. CBT has one of the strongest evidence bases of any talking therapy for depression, trauma and prolonged grief.

Mindfulness-Based Cognitive Therapy (MBCT)

MBCT combines the understanding of CBT with mindfulness practice. It helps you notice difficult thoughts and feelings as they arise, and relate to them with more steadiness and less fear. MBCT was developed to help people with recurrent depression stay well, and it is particularly useful for rumination, overthinking and avoidance.

Why I combine them

CBT helps you understand and change what's keeping you stuck. Mindfulness helps you live with what can't simply be changed, and catch old patterns before they take hold. Trauma, depression and grief share many of the same underlying patterns, so bringing both approaches together means we can work on all of them, rather than treating one strand at a time.

What makes my approach different

Trauma-informed at every step. Safety comes first. We move at a pace your nervous system can manage, and you always stay in control of what we explore and when. Mindfulness practices are adapted for trauma, so they are grounding rather than overwhelming.

Integrated, not one-size-fits-all. I don't apply a fixed programme. Together, we build a shared understanding of your experience, and I draw on the parts of CBT and MBCT that fit what you need.

Culturally aware. Many of my clients live between cultures or carry expectations from family and community about strength, duty and privacy. These experiences are welcome in the room, and we take them into account rather than working around them.

Focused on skills that last. My aim is for you to leave therapy with tools you understand and can keep using, not just relief that fades when sessions end.

What to expect

1. An initial consultation

We start with a conversation about what brings you to therapy, what you hope will change, and whether we feel like a good fit. There's no pressure to share everything at once.

2. Assessment and understanding

Over the first sessions, we explore your experiences, current difficulties and strengths. From this, we build a shared picture, sometimes called a formulation, of how your difficulties developed and what's keeping them going.

3. A plan we agree together

We agree on goals and an approach that makes sense to you. You'll always know why we're doing what we're doing.

4. The work itself

Sessions combine conversation, practical CBT techniques and short mindfulness practices. Between sessions, you may try small exercises or practices, always agreed together and tailored to your life.

5. Reviewing and ending well

We regularly check how things are going and adjust as needed. Towards the end, we create a plan for staying well, including how to recognise early warning signs and what to do if difficulties return.

Therapy Online

I offer sessions online by secure video. Online therapy is well supported by research and can be just as effective as meeting in person for many people. It also means you can access support from home, wherever you are.

Sessions are available in Cantonese and English.

When this may not be the right fit

Therapy works best when you have enough stability to engage with it. If you are in immediate danger or crisis, please contact emergency services or a crisis line first. If another type of support would suit you better, I'll tell you honestly and help you find it.

Frequently asked questions

How many sessions will I need?

It depends on what you're working on. Some people benefit from a focused block of sessions, while others, particularly those working through complex trauma or grief, choose longer-term support. We'll review this together as we go.

Do I have to talk about my trauma in detail?

No, not before you're ready, and never without your agreement. Much of the early work focuses on building stability and coping skills.

Do I need any experience with mindfulness?

None at all. Practices are introduced gradually, are often only a few minutes long, and are always adapted to you.

Is online therapy as effective as in-person therapy?

For many people, yes. Research shows online CBT-based therapy can be as effective as face-to-face sessions, and it can be easier to fit into busy lives.

Taking the first step

Reaching out can be the hardest part. You don't need to have the right words or know exactly what's wrong. You just need to be willing to start the conversation.

Book an initial consultation to find out whether working together feels right for you.

If you are in crisis or having thoughts of ending your life, please contact local emergency services or a crisis line straight away. In Hong Kong, The Samaritans offer 24-hour support on 2896 0000. If you're elsewhere, your local emergency number or crisis line can connect you to immediate help.