Evidence-informed approaches for online therapy

Acceptance and Commitment Therapy, or ACT, focuses on clarifying what matters most to a person and taking committed action toward those values while learning to accept difficult thoughts and feelings. It can help with anxiety, depression, and major life transitions. Cognitive Behavioral Therapy, or CBT, looks at how thoughts, feelings, and actions interact and teaches practical skills to change unhelpful patterns. It is often used for anxiety, depression, anger, and stress. Emotionally-Focused Therapy emphasizes understanding emotions and improving emotional connection in relationships, useful when communication or attachment issues are central.

Choosing the right approach is part of the therapy process. The therapist works together with each person to decide which methods fit their needs, goals, and preferences. That collaborative process can include trying techniques from different models until the best mix is found.

Online therapy options include video calls, phone sessions, live chat, and text-based messaging. Video sessions let people use visual cues and practice skills in real time. Phone sessions work well when bandwidth is limited or a shorter check-in is needed. Live chat or text messaging can be useful for brief updates, skill coaching between sessions, or when writing feels easier than speaking. These options make it simpler to fit counseling into a busy schedule and to continue work when life gets unpredictable.