Mix ‘N’ Match your Wellbeing

A recent study says that, when it comes to enhancing our wellbeing, a multimodal approach works best. A worldwide group of researchers led by an Australian team gathered up all the info to assess the best way to build ourselves up*.

“During stressful and uncertain periods in our lives, pro-actively working on our mental health is crucial to help mitigate the risk of mental and physical illness,” said lead author (and co-lead of the SAHMRI Wellbeing and Resilience Centre) Joep van Agteren.

“Our research suggests there are numerous approaches people should experiment with to determine what works for them,” he said.

When it comes to wellbeing, there is no one-size-fits-all solution. Which is why How To Be offers more than one model in its training, workshops and one-to-one sessions. In fact, it contains an array of approaches.

Rational Emotive Behaviour Therapy (REBT)

Developed by psychologist Albert Ellis in the 1950s, REBT is known as the first form of cognitive behaviour therapy (CBT). Not only is it a form of psychotherapy, but it is also a coaching tool. It’s also considered a school of thought, so it’s a great way of looking at life in general in a more calm and constructive way. Its philosophy is that it’s not the events in life that disturb you but what you tell yourself about those events that disturbs you. Change your thoughts and you change your reaction.

Cognitive Behaviour Therapy (CBT)

Developed in the 1960s by psychiatrist Aaron T. Beck, CBT aims to improve your mental health by challenging and changing your cognitive distortions and behaviours. It helps you reduce your disturbing emotional symptoms through improving emotional regulation and by developing personal coping strategies that can help you solve your current problems. Mainly used to treat anxiety and depression, it can be used on other mental and physical health problems and is also a coaching tool.

Positive Psychology

This is the scientific study of what makes life worth living (not just as individuals, but as organisations and societies too). Pioneered by psychologist Martin Seligman, it aims to improve your quality of life through the use of evidence-based interventions that increase happiness, hope and life satisfaction, build more resilience, focus on your strengths and use them to your advantage, and more besides. A valuable toolkit in and of itself, positive psychology also dovetails rather nicely with REBT and CBT.

Acceptance and Commitment Therapy (ACT)

Known as a ‘third wave’ form of CBT, ACT uses acceptance and mindfulness strategies to increase psychological wellbeing and flexibility. This approach was once known as comprehensive distancing. Developed in the early 80s by psychologist Steven C. Hayes, ACT does not try to eliminate difficult feelings, instead it helps you to be present with whatever challenges life brings you. It also focusses on what you value in life and helps you move towards those values.

Compassion Focussed Therapy (CFT)

Developed by psychologist Paul Gilbert, CFT integrates techniques from CBT, REBT, evolutionary psychology, social psychology, developmental psychology, Buddhist psychology and neuroscience. A key concept is ‘compassionate mind training,’ which helps you develop and experience inner warmth, wellbeing, safeness and self-soothing through building compassion not only for the self but also for others.


A form of meditation, a form of psychotherapy and a coaching tool, mindfulness can also be used alongside REBT and CBT and is an active element of ACT and CFT. Mindfulness is the practice of focussing on the present moment, of fully attending to what you are doing and the space you are moving through. Being present in the moment sounds simple but our minds like to hijack us. Pesky! With training, however, the benefits of mindful practices to our mental and physical wellbeing are multitudinous.


Hypnotherapy is one of the oldest forms of healing and was even practised in temples in Ancient Greece and Ancient Egypt. Hypnosis is a trancelike state, very similar to daydreaming, or losing yourself in a really good book. In this altered state of consciousness your unconscious mind is very receptive to positive suggestions that can help you achieve your goals. Hypnotherapy is an evidence-based practice recognised by the British Medical Association (BMA) and the NHS.

Nutritional Therapy

Nutrition is a series of biochemical and physiological processes. It is a science. Nutritional therapy is the use of food, diets, supplements, assessments, counselling and more to help people reach their health goals. These could range from weight management to symptom support, from optimal sports function to supporting a healthy pregnancy. Nutritional therapy uses evidence-based interventions to help optimise your health and wellness.

Wellbeing. We’ve got it covered.

*Joep van Agteren & Matthew Iasiello et al. A Systematic Review and Meta-Analysis of Psychological Interventions to Improve Mental Wellbeing.