Kirsty Aitken-Hughes, BACP

Practical approaches for online therapy and change

Two evidence-based approaches often used in practical counselling are behavioural techniques and problem-focused talking. Behavioural techniques involve identifying small actions to try between sessions, which can help with anxiety, stress and motivation. Problem-focused talking looks at specific issues such as communication problems, work strain or relationship difficulties and works to find clearer ways of coping or communicating.

Another helpful method is skills-based work that teaches breathing, grounding or pacing strategies to manage strong feelings. These skills are short, repeatable steps people can use during stressful moments, and they suit concerns like compassion fatigue, postpartum mood changes and high anxiety.

Finding the right approach is part of the process. The therapist will work with each person to choose techniques that match their goals and situation, adjusting the plan as progress is made. This is a collaborative process that respects the client’s own knowledge of their life.

Online sessions offer practical flexibility. Video calls let people keep visual contact and observe non-verbal cues. Phone sessions work when bandwidth or camera use is difficult, while live chat and text messaging suit brief check-ins, journalling-style reflection or busy schedules. These options make it easier to fit therapy into work, childcare or other commitments.