Steps 2 Wellbeing

Text size: Increase text size Decrease text size Reset High contrast mode

Getting Help

Step 3 Support

If it is deemed that lighter touch support is inappropriate for your needs, or if the support we are offering needs to be intensified you will be offered step 3, or high-intensity support. Step 3 support is delivered by our team of therapists, including cognitive behavioural therapists and counsellors. The type of support you are offered will be dependant on your condition and needs. Find out more about our team here.

Cognitive Behavioural Therapy

Cognitive Behavioural Therapy (CBT) is a structured form of talking therapy. It has shown to be effective for a wide range of problems, including helping people who suffer from mild to moderate depression and anxiety based disorders. It is recommended by the Department of Health and the National Institute of Clinical Excellence (NICE).

CBT helps you to address how your problems affect you in the here and now. By understanding how your thoughts, feelings and behaviour interact and giving you the tools to constructively address your problems, without detrimental behaviour changes that may worsen the problem.

We deliver CBT at a wide variety of locations across Dorset and in Southampton City, and aim to see you at a location convenient for you. Sometimes sessions can also be delivered though our video-conferencing software. Sessions may take place weekly, fortnightly or less frequently as necessary. When you start CBT we will discuss with you how many appointments are likely to be needed to address your presenting issues. The Steps to Wellbeing Services offer CBT as a time limited therapy, usually 10-12 sessions.

When you start CBT, you will be asked about your current problems and the impact they are having on your life. You will also be asked about your goals for therapy and what they hope to be able to help you with. This will help you and your therapist to develop a shared understanding of your problems, and then form a treatment plan to help you alleviate your distress and achieve your goals. The two key areas your therapist will work on with you are:

a) to help recognise and modify unhelpful thinking patterns and beliefs and

b) to recognise and change unhelpful behavioural patterns.

CBT is a very collaborative process and requires you to work hard to overcome your issues. Similarly to physiotherapy, where you may be given exercises between appointments to help progress, in CBT there is an expectation that you will take away new ideas and learning from your sessions and put these into practice before your next session.


Counselling is another form of talking therapy, which is helpful if your problems are more about relationships, or about adjusting to difficult events in your life. Counselling sessions will be delivered a a on-to-one therapy, or within a group. During your sessions you will be given the opportunity to talk through both present and past issues. Counselling aims to give you time and space to talk about your troubles and explore difficult feelings, to help you bring about effective change in your life or improve your wellbeing.

The Steps to Wellbeing Services offer counselling as a short-term therapy (usually up to eight sessions). Your counsellor will do their best to help you look at your problems and to find the right course of action for you: either to help you solve your problems or to help you find ways of coping better day-to-day.

Steps to Wellbeing Services also offer several more specialised types of counselling. These include:

Dynamic Interpersonal Therapy (DIT)-(also known as psychoanalytic psychotherapy) a form of therapy developed for treating depression through an exploration of past experiences that affect present feelings and behaviour.

Interpersonal Psychotherapy (IPT)- focusses on conflict, relationship problems, and life changes, grief or loss that affect how you feel about yourself. By looking at the current difficulties that these pose IPT aims to improve psychological symptoms that result from them.

Counselling for Depression (CfD)- person-centred counselling which helps you to develop an understanding of your emotional processes in order to overcome depression.

Couple Counselling for Depression (CCfD)- developed for people suffering from depression, where depression is the closely linked to relationship problems.


EMDR (Eye Movement Desensitisation and Reprocessing) is a psychotherapy that enables people to heal from the symptoms of emotional distress that are the result of disturbing life experiences through following a programme of directed eye movements.

Studies have shown that EMDR produces reliable and fast results, helping people heal from psychological traumas in a similar way to the body recovering from physical trauma.

EMDR is recommended for the treatment of PTSD by the World Health Organisation and Nice.

"With the help of my therapist I managed to overcome my trauma"

Feedback from a woman whose baby died in her arms when she was feeding him, following 6 sessions of EMDR.


Mindfulness is based on being more present in the moment. Learning mindfulness techniques can improve clarity, insight and understanding of how we relate to life- giving us the tools to recognise and positively and calmly respond to life's pressures as well as signs of depression, anxiety and stress.

Courses for mindfulness are run both in person and through our online webinars, and Steps2Wellbeing offer courses aimed at people who have suffered from depression, and for helping people cope with stress. Between sessions you will be asked to practice the techniques you have been taught.