Evidence-based approaches and online care

Jan uses practical, evidence-based techniques focused on clear goals and manageable steps. One common approach is structured problem solving, where the work breaks down issues into specific challenges and tests small changes to see what helps. This is useful for stress, workplace difficulties, and daily routines that feel overwhelming.

Another frequently used method focuses on building self-esteem and self-love through behavior changes and repeated practice. Sessions include exercises to notice unhelpful self-talk, try new behaviors, and reinforce small successes. That approach often helps with anxiety, motivation, and confidence struggles.

Choosing the right approach is a collaborative process. Jan will discuss options and tailor methods to your concerns, goals, and what fits your life. She partners with each person to decide which techniques to try and adjusts them over time based on progress.

Online therapy offers flexible ways to connect, including video calls, phone sessions, live chat, and text messaging. Video lets you work face-to-face when visual cues matter, phone sessions use less bandwidth, live chat can be a shorter check-in, and text messaging supports ongoing reflections between meetings. These options make it easier to fit counseling into work, family, and daily life while keeping the focus on steady progress.