Asma Amjad, NCPS

Acceptance and Commitment Therapy (ACT) helps people notice difficult thoughts and feelings without getting stuck in them, then pick actions that match their values. It can be useful for anxiety, stress and low mood where avoidance keeps problems steering behaviour. Cognitive Behavioural Therapy (CBT) focuses on spotting unhelpful thinking patterns and testing them with practical experiments. It often helps with worry, sleep problems, and habits linked to mood and anxiety. Client-Centred Therapy places the person’s experience at the heart of the work, using careful listening and reflection so someone can find their own solutions and build confidence.

Finding the right mix of methods is usually a collaborative process. The therapist will talk through the options, check what feels most useful, and adjust the plan as goals change. That means sessions can be short-term and goal-focused or longer and more exploratory depending on needs and preferences.

Online therapy offers practical flexibility. Video calls make it possible to see facial cues and work through exercises together. Phone sessions use less bandwidth and can fit into a busy day. Live chat and text-based messaging allow brief check-ins and written reflection between meetings. These formats make it easier to keep therapy consistent around work, childcare or travel while still using the approaches described above.