Christoper Schippers-Wakeling, BACP

Evidence-based therapeutic techniques often focus on understanding patterns of thought and behaviour and on trying practical changes. For example, approaches that help identify unhelpful thinking aim to spot recurring thoughts and test them against real-life evidence to reduce anxiety and low mood. Another common technique teaches grounding and coping strategies to manage panic, dissociation or strong emotional reactions so people have tools they can use between sessions.

Choosing the right approach is part of the work. The therapist will talk with the client about their goals, preferences and what feels most helpful. Together they decide which techniques to try first and review what is working as therapy progresses, adjusting the plan where needed in a collaborative way.

Online therapy offers several practical benefits for this kind of work. Video calls allow face-to-face conversation and visual cues, while phone sessions can be useful when bandwidth is limited or a quieter, shorter check-in is needed. Live chat and text-based messaging suit people who prefer to write, want brief check-ins during a busy day, or find it easier to express themselves in text. These options make it simpler to fit therapy into work and family life and to continue between appointments when small, timely tools are needed.