Lillie Carter, BACP

Many of the techniques used focus on practical, evidence-based actions. One common approach helps people identify thought and behaviour patterns that keep anxiety or low mood active, then practises small changes to shift those patterns. This helps when worry, low mood or unhelpful habits get in the way of daily life.

Another useful method centres on building and practising coping skills. That can include breathing and grounding exercises, structuring routines, and rehearsing communication steps for difficult conversations. These tools are aimed at improving day-to-day functioning during stress, relationship strain or life changes.

Finding the right combination of approaches is part of the work. The therapist will discuss goals, preferences and what feels most helpful, and then try methods together to see what fits. This is a collaborative process where adjustments are made as things change.

Online formats include video calls, phone sessions, live chat and text-based messaging. Video is good for face-to-face conversation and visual cues, while phone sessions use less bandwidth and can fit into a shorter break. Live chat and messaging suit brief check-ins, written reflection, or when typing feels easier than speaking. These options make it simpler to fit therapy around work, family life and other commitments.