Janice Stack, BACP

Acceptance and Commitment Therapy (ACT) helps people identify what matters to them and take small meaningful actions even when thoughts or feelings are difficult. It is useful for anxiety, low mood and motivation problems by shifting attention toward values and practical steps. Cognitive Behavioural Therapy (CBT) focuses on spotting unhelpful thoughts and testing new behaviours to reduce distress. It often involves homework tasks such as behaviour experiments and thought records which translate well to online work. Attachment-Based Therapy looks at patterns from close relationships and how they affect current connections and emotions; it can help when relationship habits or early experiences cause repeated problems.

Finding the right approach is part of the work and is decided together. The therapist will discuss goals, preferences and what has or hasn’t worked before. This means the plan can adapt over time - blending techniques or changing emphasis as progress is made.

Online sessions are offered by video call, phone, live chat and text-based messaging to give flexibility. Video is good when interaction and visual cues help the work. Phone sessions often suit people with lower bandwidth or who prefer not to be on camera. Live chat and messaging can be used for brief check-ins, shorter reviews or ongoing support between longer sessions. These options make it easier to fit counselling around work, family and travel commitments while keeping the focus on practical change.