Emma Evans, BACP, NCPS

Acceptance and Commitment Therapy (ACT) focuses on helping people notice their thoughts and feelings without getting stuck in them, then choose actions that match their values. It can help with anxiety, depression and motivation by building small, value‑driven steps. Cognitive Behavioural Therapy (CBT) looks at the links between thoughts, feelings and behaviours and teaches practical skills to change unhelpful patterns; it is often used for low mood, anxiety and some stress responses. Attachment‑based work looks at how early relationships shape current patterns and helps people understand and change ways of relating that cause pain.

Deciding which approach to use is a collaborative process. The therapist will talk through goals, preferences and what has helped or not helped before. Together they will try approaches that fit the person’s needs and adjust the plan as progress unfolds.

Online therapy offers flexibility and a variety of ways to connect. Video calls allow face‑to‑face conversation and visual cues, while phone sessions can be useful when bandwidth is limited or a quick check‑in is needed. Live chat and text‑based messaging suit shorter updates, people who prefer writing, or those who want more frequent, brief contact between sessions. These options make it easier to fit therapy around work, travel and daily life while keeping the focus on steady, practical progress.