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Approaches that translate well to online therapy

Acceptance and Commitment Therapy, or ACT, focuses on helping people notice difficult thoughts and feelings without being driven by them. It supports values-based action so people can make meaningful changes even when emotions are strong. Cognitive Behavioural Therapy, CBT, looks at patterns of thinking and behaviour and introduces practical exercises to reduce anxiety, improve sleep and lift mood. Attachment-Based Therapy pays attention to how early relationships shape current patterns and can help people improve trust and closeness in important relationships.

Deciding which approach to use is part of the work. The therapist will work collaboratively to match methods to a person's goals, preferences and the issues they bring. That might mean using ACT ideas in one session and CBT techniques in the next, depending on what helps most.

Online formats include video calls, phone sessions, live chat and text-based messaging. Video is useful for lengthier conversations and exercises that benefit from visual connection. Phone sessions can be easier when bandwidth is limited or for people who prefer not to be on camera. Live chat and text messaging suit brief check-ins, written reflection between sessions or a faster way to fit support into a busy day. These options increase flexibility and help make regular therapy more accessible.