Kevin O'Donnell, BACP

Evidence-based therapeutic techniques focus on changing patterns that keep problems going. One common approach is practical skills work that teaches coping strategies for anxiety and stress, such as breathing exercises, activity scheduling and step-by-step goal setting. This helps when worry or low mood make day-to-day tasks feel overwhelming.

Another useful approach is trauma-informed support that helps people process distressing experiences at a careful pace and learn safer ways to manage triggers and flashbacks. That kind of work often combines grounding techniques and gradual exposure to reduce avoidance and build confidence.

Choosing the right approach is a collaborative process. The therapist will work with each person to review needs, goals and preferences, then try methods that suit those aims. Plans are reviewed and adapted as progress is made.

Online therapy offers flexibility through video calls, phone sessions, live chat and text-based messaging. Video works well for face-to-face conversation, phone can be easier when bandwidth is limited, and text options are useful for brief check-ins or journalling between meetings. These formats make it simpler to fit therapy around work, family or travel commitments, and let people keep continuity of care if they move or travel.