Adeshalewa Kolawole, BACP

Acceptance and Commitment Therapy (ACT) helps people notice difficult thoughts and feelings without getting swept away by them, then focus on actions that match their values. It can support people feeling stuck or uncertain about what matters to them. Cognitive Behavioural Therapy (CBT) looks at how thoughts, feelings and behaviours interact and uses small experiments and exercises to shift unhelpful patterns and reduce symptoms like anxiety or low mood. Client-Centred Therapy creates a non-judgemental space where the counsellor listens closely and follows the person’s pace to build self-understanding and confidence.

Finding the right approach is a collaborative process. The counsellor will talk through options and adapt techniques to match the client’s goals, preferences and day-to-day life. Together they try methods and choose what feels most useful, adjusting as progress is made.

Online formats include video calls, phone sessions, live chat and text-based messaging. Video calls are useful when visual connection matters and for deeper work, while phone sessions can be quicker and need less bandwidth. Live chat suits shorter check-ins and messaging offers flexibility to write when it fits the day. These options make it easier to fit therapy around work, study and family commitments, and to continue sessions when travel or relocation happens.