Lorraine Hutchinson, BACP

Evidence-based therapeutic techniques focus on changing patterns of thinking and behaviour that sustain problems. One common approach helps people recognise unhelpful thoughts and try alternative ways of thinking to reduce anxiety and low mood. This is useful for stress, social anxiety and depressive thoughts.

Another approach emphasises learning practical skills and small experiments to test change between sessions. That kind of work is helpful for building self-esteem, improving communication and coping with life changes. Both approaches are practical and suited to short exercises and check-ins used in online therapy.

Finding the right approach is part of the work. The therapist will discuss goals and preferences and together decide which techniques to try. This is a collaborative process that can be adjusted as progress is observed and needs change.

Online formats include video calls, phone sessions, live chat and text-based messaging. Video sessions let people read facial cues and share a more conversational therapy experience, while phone calls can be a good low-bandwidth option. Live chat or text sessions suit shorter check-ins or when written reflection feels easier. These options make it simpler to fit therapy around work, family or other commitments and increase flexibility for different routines.