Jay Nicol, BACP

Jay draws on evidence-based therapeutic techniques that focus on practical change and emotional understanding. One common approach is behavioural work that looks at avoiding or safety behaviours and introduces gradual, manageable changes to reduce panic and anxiety. This helps people practise new responses a little at a time to regain confidence.

Another approach emphasises understanding and shifting unhelpful self-talk and core beliefs that feed low self-esteem and depression. Sessions explore the thoughts that keep someone stuck and test small experiments to notice different outcomes. These methods are useful for guilt, shame and improving self-love.

Choosing the right approach is part of the process. Jay works collaboratively to identify which methods fit a person’s goals, needs and preferences. She discusses options in early sessions and adapts the plan as progress is made.

Online therapy offers practical flexibility. Video calls work well for in-depth conversations and seeing non-verbal cues, while phone sessions can be a good choice when bandwidth is limited or a simpler check-in is needed. Live chat and text-based messaging suit shorter, more frequent check-ins or when written reflection helps. These options make it easier to fit therapy into a busy life and to keep momentum between sessions.