Megan Fernandes, BACP

Acceptance and Commitment Therapy, or ACT, helps people notice painful thoughts without getting stuck in them and to act in line with what matters to them. It is often used for depression, anxiety and life changes. Cognitive Behavioural Therapy, CBT, looks at the links between thoughts, feelings and behaviour and teaches clearer ways to respond to unhelpful thinking. It can help with low mood, worry and sleep problems. Attachment-based work focuses on relationships and patterns formed early in life, helping people understand how these patterns affect current bonds and intimacy.

Finding the right approach is part of the work. The therapist will listen to what you want to change and suggest approaches that fit your goals and preferences. You and the therapist can try different tools together and pick what feels most useful as you go along.

Online therapy makes sessions more flexible. Video calls allow face-to-face conversation across distance. Phone sessions need less bandwidth and can be easier if you prefer not to be on camera. Live chat or text-based messaging supports shorter check-ins, written reflections or ongoing coaching between sessions. These options help people fit therapy around work, caregiving or travel while keeping focus on practical change.