Jane Wharmby, BACP

Therapeutic approaches you can use online

Acceptance and Commitment Therapy, or ACT, helps people clarify what matters to them and take small actions that match their values. It is useful for anxiety, low mood and coping with life changes because it focuses on doing what matters even when feelings are difficult. Cognitive Behavioural Therapy, CBT, looks at the links between thoughts, feelings and behaviours and teaches simple tools to change unhelpful patterns. It is commonly used for anxiety, depression and stress management. Client-Centred Therapy concentrates on listening, empathy and helping a person feel heard so they can find their own solutions; this approach supports self-esteem and emotional recovery.

Choosing the right approach is a shared process. The therapist will talk with the client about their goals and preferences and try methods that fit those needs. Sessions can mix elements of different approaches so the work stays practical and relevant as progress is made.

Online sessions use video calls, phone sessions, live chat or text-based messaging to suit different needs. Video works well for a fuller conversation and visual contact. Phone can be simpler when bandwidth is limited or a shorter check-in is needed. Live chat and messaging are useful for brief updates, reflective notes or when writing helps someone express themselves. These options make therapy more flexible and easier to fit around work, family or mobility concerns.