You understand the pattern. But understanding it has not been enough to change it.
You may be thoughtful, capable and highly self-aware. Other people may rely on you, trust your judgement or see you as someone who copes well.
Underneath, you may be living with persistent overthinking, exhaustion, self-doubt, shame or a sense that you must keep getting everything right.
You might repeatedly review conversations, feel responsible for other people’s feelings, struggle to rest without guilt, or find yourself over-preparing and over-explaining. You may know why these patterns developed but still feel unable to step outside them.
I offer focused, formulation-led CBT and EMDR therapy for adults who want to understand what is maintaining these patterns and create meaningful, sustainable change.
Therapy is available online across the UK, Europe, Worldwide (excl. US & Canada) and in person in Norwich, NR1 in my private clinic space
[START WITH A CLARITY & DIRECTION ASSESSMENT]
Who I work with
I work particularly with thoughtful, highly responsible adults, including therapists, healthcare professionals, leaders, helpers and people who are usually the one holding everything together.
You may be experiencing:
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obsessive doubt, rumination or OCD
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over-responsibility and fear of getting something wrong
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perfectionism, people-pleasing or chronic self-criticism
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burnout, emotional exhaustion or difficulty resting
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shame or a persistent sense of not being good enough
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trauma, emotional neglect or difficult attachment experiences
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neurodivergent overwhelm, masking or sensory difficulties
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a complicated relationship with food, control or your body
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insight that has not yet translated into emotional or behavioural change
You do not need a formal diagnosis or a perfectly organised explanation of what is wrong. We will begin by making sense of the different pieces together.
The Good Person Trap®
Many of the people I work with have learned that being good, helpful, capable or responsible is connected to feeling safe, accepted or worthy.
Caring is not the problem. The difficulty begins when goodness becomes something you feel you must continually prove.
You may find yourself:
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anticipating everybody else’s needs
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trying to prevent harm, disappointment or conflict
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explaining yourself until you cannot be misunderstood
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carrying more than your fair share
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feeling morally uncomfortable when you say no
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believing that rest must be earned
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judging ordinary mistakes as evidence that you are selfish, careless or inadequate
I call this The Good Person Trap®.
Our work is not about making you care less. It is about helping you retain your values without being governed by fear, compulsion or chronic self-abandonment.
How I work
My approach is warm, active and collaborative. I bring structure and clinical thinking into the room rather than expecting you to work everything out alone.
Therapy begins with a shared psychological formulation: an understanding of how your current difficulties may have developed, what keeps them going and where change may be possible.
Depending on your needs, our work may draw upon:
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Cognitive Behavioural Therapy
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EMDR
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Exposure and Response Prevention for OCD
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Inference-Based CBT
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compassion-focused approaches
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attachment-focused EMDR
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parts-informed work
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somatic and body-based regulation
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sensory and neurodivergence-informed adaptations
We will not use every approach simply because it is available. The work will be guided by your formulation, goals, preferences and capacity.
Some phases may involve deeper processing. At other times, we may focus on stabilisation, practical changes, developing resources or consolidating what has shifted.
Therapy that respects your nervous system and autonomy
You will not be expected to disclose everything immediately or process traumatic experiences before you are ready.
We can adapt how we work around communication preferences, sensory needs, executive functioning, processing time and the demands of everyday life.
My practice is LGBTQIA+ affirming, neurodivergence-informed and culturally responsive. We can talk openly about identity, difference, power and how your wider context affects your wellbeing.
Therapy should offer enough safety to be honest and enough thoughtful challenge for something to change.
Focused rather than automatically open-ended
I do not assume that therapy should continue indefinitely.
Some people benefit from a focused period of weekly or fortnightly work. Others may need preparatory sessions followed by an EMDR intensive. We will review what is changing, whether the approach remains useful and when it may be appropriate to pause or finish.
The aim is not dependency. It is greater freedom, clarity and capacity in your own life.
Starting therapy
Your first step is a 90-minute Clarity & Direction Assessment. This allows us to explore what is happening, begin developing a psychological formulation and consider which kind of support is most likely to help.
Afterwards, you will receive a personalised written summary containing my initial understanding, recommendations and possible next steps.
There is no obligation to continue into therapy with me. Occasionally, I may recommend another professional or service if I believe they would be better placed to meet your needs.
Practical details
Clarity & Direction Assessment
90 minutes: £195
Includes a personalised written summary and recommendations.
Ongoing one-to-one therapy
50 minutes: £125
Available online across the UK, Europe & Worldwide (excl. US & Canada) or in person at:
Becky Grace Therapy
125 Ber Street
Norwich
NR1 3EY
My practice is self-funding, and I do not currently work through private health insurers.
Ready to begin?
You do not need to know whether you need CBT, EMDR or another approach before contacting me. The Clarity & Direction Assessment is designed to help us work that out together.