Noush Navazani

My therapeutic approach

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Integrative simply means I tailor therapy to you. No single model fits every person or every season of life. You might want concrete tools to steady anxious thoughts and sensations. Or you may feel ready to look beneath repeated patterns—perfectionism, people-pleasing, detaching, chasing approval—to understand the needs and beliefs that keep them going. In practice, our work may:

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• Clarify what’s happening (and when), so you can spot triggers sooner and respond more flexibly.

• Strengthen practical coping—sleep, boundaries, communication, self-soothing—so daily life feels more manageable.

• Gently explore earlier experiences that shaped present-day patterns, validating what made sense then and updating what you need now.

• Build a steadier, kinder inner voice that helps you act in line with your values, even under stress.

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Together, we’ll co-create a focus for therapy. For some, that sits neatly within Anxiety Therapy or Individual Therapy. For others, the work is best framed through Schema Therapy when longstanding patterns and unmet needs are front and centre.

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Who I work with

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I support adults and couples from diverse backgrounds. Common themes include:

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• Anxiety and overthinking (worry, panic, health anxiety, social anxiety, performance anxiety)

• Relationship patterns (push–pull dynamics, fear of closeness, fear of loss, rebuilding trust)

• Perfectionism and burnout (people-pleasing, high standards, harsh self-criticism)

• Low mood and self-worth (feeling stuck, flat or not “good enough”)

• Life transitions (break-ups, career change, parenthood, relocation, bereavement)

• Impact of earlier experiences (trauma-aware, working safely with the echoes of the past)

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Some clients come with a clear goal: “I want to stop spiralling at night.” Others arrive with a felt sense that something isn’t working anymore. Either way, we’ll start where you are.

Methods I draw on

Is an integrative therapist, I weave together approaches to meet your needs:

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• CBT (Cognitive Behavioural Therapy): practical strategies to shift unhelpful thought–feeling–behaviour cycles, pace worry, experiment with new actions and gather evidence for change.

• Schema Therapy: a structured, compassionate way to understand deeper “schemas” (core beliefs and unmet needs) and the “modes” (parts or states) we flip into under stress. We get curious about the child behind your patterns, and practise healthier responses now.

• Attachment- and compassion-informed work: noticing how relationship expectations were learned and can be updated; strengthening a kinder inner stance.

• Mindfulness and nervous system skills: grounding, breath and body-based exercises to widen your window of tolerance, used carefully and collaboratively.

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For anxiety-focused work, we might keep a clearer CBT frame. For longstanding patterns, Schema Therapy can be especially helpful. Many people benefit from a blend across time.

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Couples Therapy: patterns between us

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When we’re distressed, even the most loving couples can get pulled into fast, repeating cycles—criticise–defend, pursue–withdraw, shut down–flare up. In Couples Therapy, I help you slow the pattern, hear what’s underneath it, and practise new ways of reaching for and responding to each other. We pace the work to keep the room safe, respectful and practical. Whether you’re rebuilding after a rupture or wanting to deepen connection, the focus is on understanding the cycle, not blaming either person.

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What sessions are like

Free 30-minute consultation: A relaxed video or phone call to explore what you’re hoping for, how I work and whether we feel like a good fit. I’ll offer initial impressions and options. There’s no pressure to decide on the spot.

First 1–2 sessions: We map what’s going on—triggers, patterns, strengths—and agree a starting focus. If helpful, we’ll create a simple formulation (a shared map) to guide our work.

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During therapy: Sessions are collaborative and paced with care. You can expect reflection, gentle challenge when it serves you, and practical ideas to test between sessions. Many clients find brief between-session practices—such as a thought record, values check-in, boundary script or soothing routine—cement change. These are always optional and tailored to your bandwidth.

Length and frequency: Some people benefit from brief, focused work (e.g., 6–12 sessions). Others prefer open-ended therapy, especially when patterns are longstanding. We review regularly and adjust as we go.

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Format: I work online and in London; we’ll discuss current availability in your consultation. Sessions are confidential and conducted in line with professional ethical standards.

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Research and writing: The Child Behind Your Patterns

My doctoral research deepens the clinical thread I care most about: how earlier experiences shape the patterns we later live out—and how compassionate, evidence-informed therapy can help us update them. That thread runs through my book, The Child Behind Your Patterns, which offers accessible ideas and exercises for recognising modes, meeting unmet needs more safely, and practising steadier choices. It isn’t a replacement for therapy, but many clients find it a helpful companion alongside our work.

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Values and inclusivity

Therapy works best in a space that feels safe, curious and respectful of your whole context. I’m committed to inclusive, culturally sensitive practice and welcome clients of all identities, backgrounds and relationship structures. We’ll explore how culture, family, community, work and health shape your experience, and adapt the work accordingly. If something doesn’t land for you, I want to hear it—we’ll adjust together.

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Is therapy right for you? An honest view

Therapy isn’t magic, and it isn’t a race. It’s a collaborative process that pairs good information and practical skills with a relationship where you can try things differently. Many people notice steadier sleep, clearer boundaries, more flexible thinking and gentler self-talk as therapy beds in. For deeper patterns, change often looks like making different choices sooner, with more self-compassion. There will be weeks that feel lighter and weeks that feel wobbly; both are part of the work. If you’re in immediate crisis or need urgent support, specialist crisis services are the right first step. We can still talk about longer-term support when things are safer.

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How I can help right now

• If anxiety is dominating your days, we can focus our work as Anxiety Therapy, combining CBT tools with nervous system skills to steady your week.

• If you want a private, steady space to reflect and grow, Individual Therapy can help you clarify values, strengthen boundaries and soften self-criticism.

• If old patterns are running the show, Schema Therapy offers a clear, compassionate map for change—honouring where you’ve been and practising new ways forward.

• If you and your partner feel stuck in cycles, Couples Therapy can help you slow the pattern and rebuild safer connection.

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Next steps

If something here resonates, the simplest next step is to book a free 30-minute consultation. We’ll explore your hopes, I’ll share how I’d approach them, and you can decide—without pressure—whether it feels right to begin. If I’m not the best fit, I’ll signpost you to other options where possible. My aim is that you leave the call with more clarity, whether or not we work together.