Pamela Bell, NCPS

Practical therapeutic approaches for online care

Evidence-based techniques often involve focusing on thoughts and behaviours to reduce anxiety and low mood. One common approach helps identify unhelpful thinking patterns and then tests them with small, doable actions to reduce panic, worry and avoidance. This approach suits people wanting clear steps to feel steadier day to day.

Another useful method centres on building emotional awareness and stronger relationships with oneself. It supports people working through grief, attachment concerns, shame or low self-worth by gently exploring feelings and practising new, kinder responses to hard moments.

Deciding which approach to use is a collaborative process. The therapist will work with the client to choose methods that match their goals, pace and preferences, and will adjust the plan as things change. This helps ensure the sessions feel relevant and useful rather than one-size-fits-all.

Online therapy offers practical flexibility. Video calls allow face-to-face conversation and non-verbal cues. Phone sessions can be easier when video is difficult or when bandwidth is limited. Live chat and text messaging suit quick check-ins, brief reflections or people who prefer writing over speaking. These options make it easier to fit therapy around work, childcare and other commitments while still getting professional support.