Yvette White, BACP

How therapeutic approaches translate to online sessions

Acceptance and Commitment Therapy helps people notice difficult thoughts and feelings without getting stuck in them, and then take small steps that match their values. This approach can be useful for anxiety, depression and coping with life changes. Cognitive Behavioural Therapy focuses on practical changes to thoughts and behaviours, using short experiments and techniques that can be practised between sessions to reduce symptoms and improve routines. Emotionally-Focused Therapy centres on understanding emotions in relationships and improving emotional connection, which can help with intimacy-related concerns and communication problems.

Choosing the right approach is part of the work together. The therapist will discuss goals and preferences and try ways of working that fit each person. They adapt methods over time, reviewing what helps and changing direction if needed, so the process feels collaborative rather than fixed.

Online therapy offers flexibility through video calls, phone sessions, live chat and text-based messaging. Video is good for face-to-face conversation and non-verbal cues, phone sessions can be simpler when bandwidth is limited, and messaging is useful for brief check-ins or when someone prefers to write. These options make it easier to fit therapy around work, caring responsibilities and everyday life while keeping the focus on practical progress.