Scientific Evidence for my Therapies and Modalities
Person-Centred (Client-Centred) Talk Therapy
Person-centred therapy, rooted in Carl Rogers's work, has a substantial evidence base. Meta-analyses and systematic reviews show it is effective for reducing psychological distress, including anxiety, depression, and interpersonal difficulties. The quality of the therapeutic relationship—empathy, unconditional positive regard, and congruence—is consistently linked to positive outcomes. Studies indicate that person-centred therapy is as effective as cognitive-behavioural therapy (CBT) for many conditions, and clients often value the relational qualities central to this approach.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4454449/
https://rcps-cr.org/openjournal/index.php/RCPs/libraryFiles/downloadPublic/2
Art Therapy
Art therapy is supported by randomised controlled trials and meta-analyses showing benefits for mood disorders, anxiety, depression, and emotion regulation. Art therapy helps with self-expression, self-awareness, and personal development, and has been found to reduce anxiety and depression in both clinical and non-clinical populations. For example, a meta-analysis of 19 RCTs found that art therapy significantly reduced anxiety, depression, and stress while promoting positive coping styles.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8397377/
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.811515/full
https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1128252/full
Mindfulness and Meditation
Mindfulness meditation is strongly supported by research. Systematic reviews and meta-analyses of over 200 studies confirm that mindfulness-based interventions reduce stress, anxiety, and depression, and can improve physical health outcomes such as pain and fatigue. Mindfulness-based cognitive therapy (MBCT) and mindfulness-based stress reduction (MBSR) are particularly effective for preventing relapse in depression and managing chronic pain.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3679190/
https://www.jmir.org/2023/1/e39128/
Breathwork
Meta-analyses and large randomized controlled trials demonstrate that breathwork interventions (such as coherent breathing and yogic breathing) are effective in reducing stress, anxiety, and depressive symptoms. Breathwork is shown to be safe, accessible, and effective for improving mental health and is recommended as an adjunctive tool for stress resilience and emotional regulation.
https://www.nature.com/articles/s41598-022-27247-y
Parts Work / Internal Family Systems (IFS) Therapy
IFS is an evidence-based model of psychotherapy, with studies showing significant reductions in PTSD, depression, dissociation, and affect dysregulation. Clients report increased self-compassion and emotional awareness after IFS therapy. Research supports IFS as a promising approach for trauma and complex emotional difficulties, with growing empirical support for its effectiveness.
https://www.ebsco.com/research-starters/consumer-health/internal-family-systems-model-ifs
https://pubmed.ncbi.nlm.nih.gov/38934934/
https://www.jrheum.org/content/40/11/1831
Dreamwork
Working with dreams is acknowledged in psychotherapy, particularly in psychoanalytic and integrative approaches. Research indicates that dreamwork can contribute significantly to treatment success, especially when integrated into broader therapeutic frameworks.
https://www.bps.org.uk/psychologist/dreamwork-dream-groups-and-psychotherapy
https://www.nature.com/articles/s41598-024-58170-z
https://pubmed.ncbi.nlm.nih.gov/37104805/
Movement and Dance Therapy
Dance movement therapy (DMT) and other movement-based therapies have demonstrated positive effects on psychological well-being, reducing depression and anxiety, and improving quality of life and interpersonal skills. These effects are supported by meta-analyses and randomized controlled trials. DMT is especially beneficial for individuals who have difficulty with conventional language-based therapies, offering a creative, embodied approach to healing.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6710484/
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.01687/full
Yoga
On the mental health front, yoga is well-established as a tool for reducing stress, anxiety, and depression. It activates the parasympathetic nervous system, helping to regulate stress hormones and foster a sense of calm and well-being. Yoga also supports emotional regulation, increases mindfulness, and can enhance self-esteem and resilience. MRI studies indicate that regular yoga practitioners may have increased brain volume in regions associated with memory and learning, suggesting cognitive benefits as well.
Yoga’s accessibility and adaptability suit people of all ages and fitness levels. Health professionals increasingly recommend it as a complementary therapy for a wide range of physical and psychological conditions.
https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety
https://pmc.ncbi.nlm.nih.gov/articles/PMC3193654/
https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat
https://blog.yogaalliance.org/2023/05/01/how-yoga-benefits-mental-health/
https://r.yogaalliance.org/About_Yoga/Scientific_Research_on_Yoga
Transpersonal Approaches
Transpersonal therapy, which integrates spirituality, meaning-making, and mind-body-spirit practices, is increasingly validated by research. Studies show that spirituality and transpersonal trust are associated with lower depression and psychosomatic symptoms, and higher resilience and life competence. Holistic therapy, which addresses mind, body, and spirit, is supported by research showing improvements in depression, anxiety, trauma, chronic pain, and overall well-being.