Sílvia Oliveira

At this point, you certainly have some questions about practical matters. What approach do I use? How does a therapy session with me actually work? How long will you need to be in therapy for? You can find answers to these questions, and more, below.

➡️ What approach do you use?

My practice is integrative and informed by evidence-based therapies, mostly Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT). Recently, I’ve been developing my skills in Compassion-Focused Therapy (CFT) and Dialectical Behavior Therapy (DBT), and so I also integrate some concepts and strategies of these into my work. All these approaches are structured and practical, meaning that we will try to develop actionable tools and strategies that you can apply to your life daily.

Approaches and strategies aside, my main focus is on making therapy a relaxed space where you can feel comfortable, express yourself, and make sense of the challenges you are facing.

➡️ What topics can you help me with?

Most of my practice is dedicated to adult ADHD (Attention-Deficit/Hyperactivity Disorder), from diagnosing it to structuring effective interventions to help you better manage its symptoms.

Many clients come to me suspecting ADHD after years of feeling like (or being told that) they’re “not quite reaching their potential”. You might notice ongoing difficulties with focus, organization, time management, or follow-through; perhaps you start things with enthusiasm but struggle to finish them, feel easily distracted, or constantly overwhelmed by everyday responsibilities.

You may also experience restlessness, impulsivity, emotional ups and downs, or a persistent sense of frustration and self-criticism. Sometimes ADHD can also show up as chronic procrastination, burnout, or feeling like you have to work twice as hard just to keep up.

If any of this feels familiar, an assessment can help bring clarity and direction, whether that leads to a diagnosis or simply a better understanding of how your mind works and how to support it more effectively.

I also work quite extensively with:

• anxiety (overthinking, constant worry, difficulty switching off, and feeling on edge much of the time)

• stress and burnout (feeling overwhelmed, drained, or stuck in a cycle of low motivation, poor focus, and constant fatigue; not deriving the same motivation or fulfillment from work that you used to, and feeling disconnected from it)

• relationships (improving communication, setting boundaries, understanding recurring patterns, or navigating the path toward building a relationship)

• self-confidence and self-esteem (working through self-doubt, harsh self-criticism, and learning to build a more stable, compassionate sense of self)

➡️ What can I expect from my first session?

In our first session, we’ll take some time to understand what’s bringing you in and what you’d like to get out of therapy. This usually includes:

• Exploring your current struggles in more detail and what led you to seek support at this point; • Looking at what you’ve already tried to do to tackle these struggles, including what has or hasn’t been helpful: • Discussing any previous experience you may have had with therapy; • Clarifying your expectations and the kind of changes you’d like to see in your life; • I’ll also walk you through how my approach works and how I think it can support you.

➡️ How does therapy usually work in terms of frequency and duration?

In the beginning, we usually aim to meet weekly, or at least fortnightly (every other week).

Weekly sessions are generally recommended, as they help us build momentum, develop the therapeutic relationship more effectively, and tend to support more consistent progress. That said, I understand that life doesn’t always allow for a weekly commitment, and meeting every other week is absolutely okay.

There’s no set duration for therapy, as it depends on your goals and what you’d like to work through. We’ll regularly check in on how things are progressing and decide together what feels most helpful. When you feel you’ve gotten what you needed from therapy, we can explore whether it’s the right time to step away.

If you’ve made it this far, chances are something here resonated! Feel free to reach out, I’d be really glad to hear from you.

PSYCHOLOGYST Private practice, online ADN Saúde, Portugal

PSYCHOLOGYST (TRAINEE) University Health Centre (CSU) | University of Aveiro, Portugal

University Degrees (University of Aveiro, Portugal)

2013 - 2015 | Master's degree in Health Psychology and Neuropsychological Rehabilitation 2013- 2014 | Specialization in Clinical and Health Psychology 2010-2013 | Bachelor's degree in Psychology

Trainings & Certifications

Adult ADHD, Diagnostic and Intervention - Rita da Gama Ferreira, Psychologist
ACT for Beginners - Psychwire (Russ Harris) Trauma-Focused ACT - Psychwire (Russ Harris) ACT for ADHD - Psychwire (Russ Harris) ACT for Depression and Anxiety Disorders - Psychwire (Russ Harris) ACT for Perfectionism and People Pleasing - Psychwire (Russ Harris) DBT Skills - Psychwire (Marsha Linehan) Emotional Distress Management - National Institute for the Clinical Application of Behavioral Medicine Applying Attachment Theory in Clinical Practice - Linda Cundy, PESI UK Intervention with LGBTQ Individuals - OPP Intervention in Domestic Violence Situations - OPP Intervention with Refugees and Asylum Seekers - OPP Psycho-oncology: assessment and intervention - Cognos