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Psychological Therapist Dumfries
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Dr Karina Woldt
Clinical Psychologist
email: Karina_woldt@hotmail.com
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Welcome to my Psychology Clinic. As a compassionate Clinical Psychologist, I help individuals achieve fulfilling lives through evidence-based techniques like CBT, Compassion Mind therapy, Mindfulness Therapy.
I specialize in helping clients struggling with anxiety, depression, trauma, low self-esteem, and relationship issues.
My warm non judgmental way of connecting with clients , and also own experience with overcoming mood issues helps me truly understand what you are going through and make you feel at ease in the therapy process. The aim of therapy is to understand yourself better, to heal and teach you coping strategies such as staying present in the moment or being less negative in the way you view yourself for example.
I offer a free introductory phone consultation.
D Clin Psych - HCPC registered
Psychological Treatments on offer in Dumfries
I offer a variety of treatment models which I have all been trained in and receive regular supervision for. Main treatment models I use are explained here: CBT, mindfulness based Therapy, Compassionate Mind therapy, trauma focussed CT and ACT.
CBT
Cognitive Behaviour Therapy
What is it and how does it work?
CBT or cognitive behavioural therapy, is a collaborative, structured talking therapy that helps people understand the connection between their thoughts, feelings and behaviour. It will help you change unhelpful thoughts and actions and feelings related to these over time.
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It is a strongly evidence based approach that provides practical, self-help strategies to challenge negative thinking, change unhelpful behaviour patterns which keep you stuck in feeling low, anxious or self-critical, Teaching relaxation techniques and problems solving techniques is also often used. CBT focuses on current problems, uses homework to make you change your patterns and involves working towards your own specific treatment goals. The model has been tested by evidence based research and that both our thoughts or cognitions ( = C) and what we do in situations (= Behaviour ) are important factors which can keep negative feeling loops going.
Thus , this treatment targets both with an aim to untangle ourselves from these negative downward loops. You will also learn to either distance yourself from difficult thoughts or challenge them and thus learn other more balanced ways of looking at the world.
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Who benefits from CBT?
This psychological treatment approach has been found highly effective in research and NICE treatment guidelines recommend it for depression, anxiety disorders, social anxiety, OCD , Trauma, health conditions and mood issues amongst other the main mood issues. If you have any queries what treatment suits you best its best to discuss in person after an initial consultation.
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TF - CBT
Trauma focused Therapy
Is an evidence-based treatment for children, adults and adolescents experiencing PTSD ( post-traumatic stress- disorder) after a traumatic event, such as an accident, abuse or natural disaster etc. It combines traditional CBT techniques, trauma effective coping strategies and helps clients process the traumatic memories over time thus reducing flashbacks nightmares and anxiety related to the trauma . It is a stage based approach starting with safety stabilisation first, then trauma processing work and after restarting prior avoided activities such as driving a car after a car accident.
This treatment is specifically designed for trauma sufferers of one or a few events trauma incidents and PTSD sufferers.
I often combine this treatment with methods of EMDR and somatic work as this tends to bring best effectiveness from research.
Compassionate Focused Therapy CFT in Dumfries
What is it?
The Compassionate Mind therapy approach is based on Paul Gilbert and Collegues' theory and research (e.g. in: Mindful Compassion, P Gilbert and Choden, 2013 or P Gilbert: The Compassionate Mind, 2009)
This approach is specifically helpful for people who are very hard on themselves, often leading to chronic depression, low self esteem, shame and self critical thinking. If you feel you are constantly dragging yourself down with negative messages, such as ( " I hate myself " I am worthless") which you cannot shift, this can often be a very helpful treatment approach. CFT helps people to be more compassionate towards themselves, helping them manage self-critical thoughts and feelings of shame that often stem from early childhood experiences. Compassionate Mind therapy will help you find the origins for these messages and than re-train your brain to be kinder to yourself through repeated compassionate mind practices. the model based on research ( see image underneath) shows that we all have tricky brains because of evolution, geared for survival and safety which can lead to us getting stuck with old unhelpful strategies and thoughts from our earlier experiences.
CFT helps clients manage self-critical thoughts and feelings of shame that often stem from early experiences. Mindfulness, visualisation, body focus work are all integrated in this treatment approach.
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Theory Behind it and what does
therapy involve:
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The fear system which has been developed for protection from danger in our brains, can be the source of painful and difficult feelings, such as anxiety, anger, shame or low mood. We all have this threat system in common as it has evolved as a protection system to keep us safe. Due to this evolution of our brain, our brain gives more priority to dealing with threats and negative thoughts than with pleasurable things. Your threat system is your basic ‘fall back system’ the easiest to get triggered in certain situations where we feel vulnerable or unsafe.
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Thus it is not your fault , if you are feeling frequently low or anxious due to what you have been through it makes probably sense and helped you keep safe in the environment you grew up in.
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Through various psychological treatment techniques including mindfulness, you will learn some helpful insights and more importantly self-compassion strategies. Thus you will through compassionate mind treatment gradually train yourself to think and feel more self-soothed and calm. This can also help you to slowly start looking at yourself from a more helpful and kind point of view.
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Who might benefit?
Anyone with very negative self-critical thinking leading to emotional coping issues including often an element of shame and guilt. Examples for whom this may be helpful: those grappling with complex trauma such as childhood abuse, emotional, physical or sexual abuse , clients who self harm, those with eating disorders, personality disorders and many more. Also beneficial very low self-esteem & social anxiety which is of long standing nature.
MBCT
Mindfulness Based CognitiveTherapies
What is Mindfulness and how does it work?
Mindfulness therapy is a therapeutic approach integrating mindful practices, like meditation, breath focus and body scans, to help individual focus on the present moment without judgment. It teaches you to observe your body, thoughts and feelings with curiosity and acceptance. Through this it reduces thought rumination, distress and getting stuck with negative thought patterns.
How can Mindfulness change this? Mindfulness teaches us to gently and kindly focus our mind on one thing at a time such as our breath and our body. It also shows us to be more kind and compassionate with ourselves and more accepting of what thoughts and feelings show up. Thus transforming over time inner mindsets and reducing stress and stuckness.
Due to this, we will learn to feel calmer and more at ease with ourselves. Research has shown that regular mindful practice leads to a more calm, positive mind and benefits general wellbeing ( see M.Williams & D. Penman, 2011, in Finding peace in a frantic World; see self-help books, 2013).
Who benefits from Mindfulness or MBSR:
Clients with chronic relapsing depression, anxiety stress, a mixture of health and mood issues and many more ( eg. fibromyalgia) . If you want to find out more about this treatment approach and if this would suit you just contact Dr Karina Woldt, Clinical Psychologist Dumfries on the number above.
How can this Improve our mood?
Mindfulness teaches us to gently and kindly focus our mind on one thing at a time such as our breath and our body. It also shows us to be more kind and compassionate with ourselves and more accepting of what thoughts and feelings show up transforming inner mindsets and reducing stress and stuckness.
Thus over time we can feel calmer and more at ease with ourselves. Research has shown that regular mindful practice leads to a more calm, positive mind and benefits general wellbeing (see M.Williams & D. Penman, 2011, in Finding peace in a frantic World; see self-help books, 2013).
Who benefits from Mindfulness or MBSR?
Clients with chronic relapsing depression, anxiety stress, a mixture of health and mood issues and many more ( e.g. fibromyalgia) . If you want to find out more about this treatment approach and if this would suit you just contact Dr Karina Woldt, Clinical Psychologist Dumfries on the number above.
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Mindfulness based stress reduction
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Our mindfulness trained clinical Psychologist offers MBSR in group format roughly once to twice a year an 8 week Mindfulness Based Stress reduction Course following the principles of mindfulness and of John Kabatt Zinn and Mark Williams. These are small group based coping skills courses which can be helpful if you are stressed out, have recurring depression, but are currently less severely symptomatic or have chronic health issues such as pain management issues or fatigue.
The core skill that you will learn as with individual Mindfulness therapy is a way of paying attention, on purpose and non-judgementally, to what goes on in the present moment in your body, mind, and the world around you.
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Most people completing MBSR programmes report that they gain lasting benefits, such as:
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more energy and enthusiasm
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a greater capacity for relaxation
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enhanced self-confidence
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an increased ability to handle stressful situation
ACT: Acceptance and Commitment Therapy
What is it?
The main aim of ACT is not like in so many other therapies getting rid of the difficulty or focussing on complete symptom reduction. ACT comes from the therapeutic knowledge and research experience that by wanting to avoid difficult thoughts and feelings, they tend to often get bigger and we can get stuck with them - the paradox of "secondary suffering". Thus ACT's main aim is to refocus back on what is really important to you in life- your main values. The aim is to create a meaningful rich life that is worth living, rather than focussing on symptom reduction per se. As Russ Harris puts it in the "Happiness Trap" self help book more in self help book section.
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Acceptance and Commitment Therapy, known as ‘ACT’ is a mindfulness-based behavioural therapy that challenges the ground rules of most Western psychology. In that it proposes negative feelings and thoughts are normal part of normal human life. However, those that get entangled in their negative thoughts and mood often are tend to try and avoid negative thoughts the most thus getting "fused" with these tricky experiences.
Try the following experiment try for 2 minutes not to think of a bright pink Hippo. How often did you think of one? Make a line each time. Now do the same by simply letting your thoughts be and pass by. Did you notice a difference?
Treatment here follows an eclectic mix of metaphor, paradox, and mindfulness skills, along with a wide range of exercises and values-guided interventions and changes helping you to a more enriched life. The aim to get you back on track to follow in life what you value the most, which ultimately improves mood and quality of life. It also works using mindfulness techniques discussed above
Who does ACT work benefit?
ACT has proven to be effective with a diverse range ofclinical conditions; depression, anxiety , OCD, workplace stress, chronic fatigue and other health conditions. For further reading see Russ Harris the Happiness Trap ( see self help books)
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"You don't have to be perfect or life to anyone else's expectations. All you have to do is accept yourself as you are and be your wonderful unique self" acceptance quote
