Dale Connelly, BACP

Evidence-based approaches can be adapted well to remote work. One approach focuses on practical coping techniques to manage anxiety and panic. It teaches breathing, grounding and step-by-step behaviour changes to reduce acute symptoms and make day-to-day life easier. Another approach emphasises working on self-esteem and mood by identifying unhelpful thinking patterns and testing different ways of thinking and behaving in real situations to improve confidence and reduce depressive symptoms.

Finding the right method is part of the work. The therapist will talk with each person about their goals, needs and preferences and then suggest approaches that seem likely to help. That choice is reviewed over time so methods can change if something else would be a better fit. This collaborative process aims to match techniques to what the person actually wants to achieve.

Online sessions make it easier to fit therapy into a busy life. Video calls allow face-to-face conversation when that matters, phone sessions work well when bandwidth is limited, live chat gives a quicker way to process thoughts in the moment, and text messaging can be useful for short check-ins or keeping momentum between formal appointments. These options increase flexibility and help people access support from wherever they are.