Cognitive Behavioural Therapy (CBT) is a psychological treatment that can help people who are experiencing psychological distress. At the heart of CBT is how we interpret events – with our thoughts (cognitions) and feelings powerfully influenced by the way we behave. Traditional CBT focuses on the search for objective truth by challenging unhelpful patterns of thinking and behaviour.

Acceptance and Commitment Therapy (ACT) is a type of CBT that focuses on the function of behaviour i.e., the effect that any behaviour has within the context of the circumstances of that behaviour. Asking, ‘Does it help?’ is more important in ACT than asking, ‘Is it true?’ If what you are doing is not giving you the life you want in the long term, then we can look at modifying the way you relate to your thoughts, feelings, and behaviours. The core concept of ACT is ‘workability.’

CBT and ACT are about change. They are active forms of therapy in which you will learn that you have a choice: to do what matters and to take committed action. This means ‘doing what it takes’ to live a rich and meaningful life while effectively handling the distress of difficult thoughts and feelings, that inevitably goes with it.

CBT SOLUTIONS can provide an opportunity to think about an alternative way of living; one in which you can factor in compassion and balance and make choices to maximise your potential: to be happy, to be honest, to be daring, to be hopeful, to be all you can be, to be yourself. To be you and living your life to the full.

Cognitive Behavioural Therapy


What is CBT?

CBT is a highly effective talking therapy which looks at how your thoughts, feelings and behaviours impact each other and maintain difficulties.

CBT is an evidence-based treatment which is recommended by the NICE guidelines (National Institute for Health and Clinical Excellence which provides standards for the NHS) for a wide range of clinical conditions.

CBT is more directive than Counselling. We will look at ‘what you want’ out of therapy and structure the sessions to help you address these goals. This is often achieved by making changes to behaviours and thinking patterns which may be unhelpful to you.

It is a collaborative therapy which means we would work together to develop new understandings of your experiences and then develop ways to help you move forward. It is a problem-solving approach and you will learn specific skills that you can use for the rest of your life.

The number of CBT sessions you require will depend on the type of difficulty you have. It is usually shorter-term (10 to 20 weekly sessions), depending on what feels right for you, with each therapy session lasting 50 minutes.

For further information about cognitive behavioural therapy please see – CBT Information Leaflet (Royal College of Psychiatrists).

What is ACT?

The aim of ACT is to increase your psychological flexibility, which means learning new psychological skills to reduce the impact of difficult thoughts and feelings. Key within ACT is clarifying what is truly important and meaningful to you i.e., your values. Values act as a compass, which is to say they suggest a direction for behaviour that can be undertaken in the present moment. We will use your values to help you to achieve your goals for therapy: to guide your actions, to inspire and motivate you to behave like the sort of person you want to be.

In ACT you will learn how to remain in contact with the present moment (to be here now) rather than ‘time travelling’ in your mind e.g., worrying about the future or stuck in the past.

In ACT you will learn to ‘watch your thinking.’ Defusion (or ‘unhooking’ from your thoughts) skills will help you to notice, acknowledge and separate yourself from your thoughts, to ‘step back’ and observe them, instead of being dominated by them.

In ACT you will learn how to open up and make room for unwanted private experiences be they thoughts, feelings, emotions, memories, urges, impulses or sensations. Acceptance techniques are active choices, which is very different to passive resignation. They can best be described as ‘a willingness’ that advocates committed action to improve a difficult situation. This attitude says, ‘I’m having really difficult thoughts, feelings and sensations AND I’m willing to take them with me so that I can move towards the things that matter to me and live the life I would prefer to have.’

For further information about Acceptance and Commitment Therapy please view Dr Russ Harris on YouTube:  Click Here.

Click Here for ACT Audio and Video recordings.

What Do CBT & ACT Help With?
  • Depression – including hopelessness, low energy, lack of motivation, poor concentration, self-harm.
  • Overthinking – including constant ruminating about the past, excessive ‘what if?’ worries about the future and re-occurring distressing thoughts.
  • Anxiety and panic attacks.
  • Obsessive Compulsive Disorder
  • Low self-esteem and a lack of self confidence
  • Social Anxiety
  • Health Anxiety
  • Pain
  • Phobias
  • PTSD/Trauma
  • Insomnia
  • Menopause
  • Perfectionism
  • Anger
  • Binge Eating
  • Stress
  • Grief and Loss
In Session

Therapy can seem daunting and so it is important that you feel supported, respected, and comfortable. My practice is about being genuine, warm, and non-judgemental, one where you feel able to make an active contribution at any time.

Using ACT & CBT our focus will be on the ‘here and now’ and understanding how your current difficulties are maintained. If past events are causing distress, we will address these (if it feels okay for you) to help us understand how the past is operating in the present. ACT & CBT don’t just treat your symptoms, they help you to understand and address the root cause of the problem.

The first 1-2 sessions of therapy are the assessment phase where we will talk about your problems and your goals for therapy. Brief questionnaires might be used as we start to build a picture of how your difficulties are impacting on your life.

CBT & ACT both require your active participation during and between sessions. Firstly, as we understand how they makes sense of the difficulties you have and then by discussing whether there might be other ways of looking at them. We will think about alternatives, how you can try things out and gradually test out these new ideas by practicing new ways of thinking and behaving in your everyday life. Your involvement and feedback will be hugely important. By putting what you have learned into practise and discussing your observations you will learn how to manage your difficulties in a different way. You will learn how to help yourself.

Towards the end of therapy, we will specifically review your progress and goals. We will also work out a relapse prevention plan to avoid problems becoming major difficulties again.

Dr Lorraine Osborne

Dr Lorraine Osborne

I am accredited with both the BABCP (British Association for Behavioural & Cognitive Psychotherapies) and the BACP (British Association for Counselling & Psychotherapy). The BABCP is the lead organisation for the theory, practice, and development of Cognitive Behavioural Therapy in the UK.  It signals the gold standard of expertise of a CBT Therapist and the CBT quality.  Accreditation with the BABCP demonstrates that, as a CBT therapist, I have met the stringent criteria around qualifications and clinical experience. As a BABCP accredited CBT therapist, I adhere to their ethical framework. My practice receives regular supervision, and I am required to undertake ongoing training as a mandatory part of my continuing professional development.

I have worked as a therapist in Primary Care for over fifteen years; firstly, for MIND and then for the NHS prior to working in private practice. I work with adults and children (11+) with a range of mental health difficulties.

I have a background in scientific research and as a schoolteacher. I hold a PhD in Psychopharmacology, an MA in Integrative Counselling, and a Post Graduate Diploma in Cognitive Behavioural Therapy.

In line with the ‘open source’ ACT training pathway, I have undertaken significant ACT training, most notably with Dr Russ Harris, which has included ACT for: Depression and Anxiety Disorders, Self-Harming and Suicidality, Grief and Loss, Worrying, Ruminating and Obsessing, Perfectionism and People Pleasing and Trauma Focused ACT.

I am here to help and look forward to hearing from you.


BABCP & BACP Accredited.

Registered provider for BUPA, AXA, AVIVA and Vitality Healthcare.

Cognitive Behavioural Therapy in Northumberland:

Monday & Tuesday  9.30am to 6pm
Wednesday  9.30am to 3pm
The Lamp House, 5-6 Benton Terrace, Sandyford Road, Jesmond, Newcastle upon Tyne, NE2 1QU
(See Map)

Online Therapy – via Zoom or Telephone.

Book An Appointment

Please contact me directly so that we can arrange a time for an initial assessment session.
You can decide then whether you would like to invest in a course of treatment targeted to your specific difficulties.

Contact Me


I would wholeheartedly recommend Lorraine as a CBT practitioner. When we first met I had very limited knowledge of what CBT really was and the role it could play in addressing my feelings of anxiety and panic. But the sessions we had have truly helped me understand more, about myself, than I realised was possible. Lorraine is an exceptional listener, gifted in empathy and understanding but also challenging and the provider of what I can honestly say has been an exceptionally rewarding service. The benefit to me has been beyond words.


I have been seeing Lorraine since June 2023. I had got to the point where I was struggling and needed some help, not something I thought I would ever say. It was the moment I spoke to Lorraine on the phone, weeks before our initial consultation, that I knew things were going to get better. The sessions vary with a good structure but not to detract from what is happening in your life. It always feels like you are the focus. We have worked together on a lot, and I am now able to manage much better.


I started seeing Lorraine as I was struggling with many personal issues and just couldn’t see the wood for the trees. I have anxiety and it was getting worse. It was almost unmanageable at times, and I found it was affecting every area of my life. I’d had some struggles adjusting after a relocation and some complex family relationships and I was really struggling to cope. I had tried many different therapies before throughout my adult life, including CBT and hadn’t really enjoyed CBT before so I was apprehensive about trying ACT. However, I decided to have a session and it was the best decision I could have made. Lorraine instantly put me at ease and was very welcoming. I felt nothing shocked Lorraine and I could say anything without judgement. The sessions were unlike the CBT I had had previously and whilst the sessions were semi structured, they were patient lead and I felt every session I achieved something, which I hadn’t felt in previous therapies. I found strategies that helped me cope, I gained a better insight into my own needs and values and realized I could trust myself to make decisions. I’ve always felt I had to get rid of my anxiety, I felt great frustration at myself for feeling that way, but Lorraine made me see that anxiety is a natural human emotion and that I could manage it effectively. In turn, I was able to enjoy life more, communicate more effectively with my husband and family and become more assertive and confident. I would highly recommend Lorraine. I am so glad I gave ACT a try, it has been transformative for me, and I would not hesitate to contact Lorraine again should I feel I need any further help.


Following a very stressful time in my life, which included a distressing break up and health issues, I started CBT sessions with Lorraine.
Lorraine has been instrumental in my positive recovery forwards. Her professional style is kind, non-judgemental, and understanding. Importantly, she has educated me on techniques I can use when I am struggling and ruminating in daily life.
We’ve covered a range of themes around ACT, self-compassion, binge eating, sleep anxiety, and perfectionism. Without these sessions my mental health would be extremely low and I’m so grateful to have had the time with Lorraine – a true support system. If you’re struggling, I couldn’t recommend Lorraine enough!

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