Sergio Rebelo

Experience and approach:

The therapeutic space is quite unique. At times, it can feel like the world is shifting; other times, it may seem like nothing is happening. How this space is used varies for each client—some prefer a self-led approach, while others need more direction. As an integrative therapist, I adapt to different styles and personalities to meet your needs.

 

 

 

Over time, I’ve developed a framework that helps clients navigate therapy more effectively:

 

 

 

1. Discovery

 

 

 

In the initial stages of therapy, we focus on understanding what has brought you here and beginning to explore the issue together. Unless urgent intervention is needed—such as in cases of panic attacks, abusive dynamics, or other crises—the early phase is about ‘getting to know’ the problem.

 

 

 

The first three sessions are typically structured as an assessment period for both myself and you as the client. During this time, we aim to build a comprehensive understanding of your concerns, which may include:

 

 

 

> What the issue is and when the it began.

 

 

 

> Past experiences related to the problem.

 

 

 

> A genogram of the family structure to explore relationships and dynamics.

 

 

 

> A sexual inventory if the issues are around sex and intimacy. 

 

 

 

This period is also an opportunity for us to get to know each other. Building a strong therapeutic connection is essential for meaningful change. As we work together, you may begin to feel a sense of safety and understanding that helps you move forward. If, for any reason, you don’t feel that connection, we can explore that together. You may also come to realise that therapy with me—or therapy in general—may not feel like the right fit for you.

 

 

 

Either way, this initial phase allows you to leave with more clarity about yourself, your needs, and your personal style, providing a foundation for whatever steps you choose to take next.

 

 

 

2. Understanding

 

 

 

After this initial period, we begin to develop a clearer picture of what’s going on. This involves understanding your past experiences, identifying triggers, and speculating how they connect to your current situation. In therapy talk, this process is called a formulation—a way of mapping out your experiences, behaviours, thoughts, and emotions to make sense of what’s happening.

 

 

 

This stage can also include psychoeducation, where I share information and tools to help you better understand your challenges. For example, we might talk about how stress affects the body or explore strategies to manage certain triggers. Formulation helps to bring clarity and a sense of empowerment, giving us a foundation to work from as we move forward together.

 

 

 

3. Unearthing

 

 

 

This stage involves diving deeper into the root causes of the challenges we’ve identified. It’s about uncovering the thoughts, feelings, memories, or beliefs that may be buried beneath the surface but are influencing your current patterns and experiences. Together, we create a safe and supportive space to explore these deeper layers at a pace that feels comfortable for you.
As part of this process, I often use Internal Family Systems (IFS), a therapeutic approach that helps us connect with the different “parts” of yourself. These parts may represent conflicting emotions, behaviours, or beliefs. By getting to know these parts, we can uncover their motives and intentions, often finding that they hold protective roles or unresolved pain. From there, we work together to understand what they need to feel supported, which can lead to profound insights and inner healing.

 

 

 

This stage can sometimes feel intense, as it may bring up emotions or awareness you haven’t connected with before. However, it can also be deeply liberating. By unearthing and understanding these underlying aspects of yourself, you gain a fuller picture of your inner world. This allows you to process unresolved emotions, challenge unhelpful beliefs, and begin breaking free from patterns that no longer serve you.

 

 

 

4. Integration

 

 

 

Once we’ve unearthed and explored deeper insights, the next step is to integrate this understanding into your everyday life. Integration is about connecting the dots—bridging the gap between the insights gained in therapy and the actions you take in your day-to-day world.
At this stage, we focus on building healthier patterns and behaviours that align with your goals and values. This might involve practising new skills, developing emotional regulation strategies, or finding ways to respond differently to triggers. Integration is where you start to see how the work we’ve done together translates into real, meaningful change. It’s not just about understanding but also about actively shaping your life in a way that feels more fulfilling and aligned with who you are.

 

 

 

5. Sustainability

 

 

 

In the sustainability stage, we focus on maintaining the progress you’ve made and equipping you with the tools to continue your growth independently. This stage is about building resilience and creating systems of support that help you handle future challenges.
We’ll review what has worked for you, refine your strategies, and ensure you feel confident in managing life’s ups and downs on your own. Sustainability also includes recognising the value of self-care and fostering a mindset that prioritises your well-being.
The goal is for you to leave therapy feeling empowered, self-sufficient, and equipped with a deeper understanding of yourself and the skills needed to navigate whatever comes your way. This stage is about ensuring the changes you’ve made are lasting and that you feel ready to continue your journey without needing to rely on therapy as frequently.