Jessica Russell, BACP

Many clients benefit from practical, evidence-based techniques that target thoughts and behaviour. Cognitive approaches focus on identifying unhelpful thinking patterns and practising different responses to reduce anxiety and panic symptoms. Behavioural techniques break problems into small, manageable tasks so progress feels achievable and steady.

Mindfulness-based strategies are also helpful for noticing strong emotions without being overwhelmed. These approaches teach simple attention and breathing exercises that can reduce reactivity and improve day-to-day coping for stress, workplace pressure and feelings of isolation.

Choosing the right approach is part of the therapeutic process. Jessica will work alongside each person to decide which techniques fit their needs and goals. This means trying ideas, seeing what helps, and adjusting the plan as therapy progresses.

Online therapy offers flexibility for people with busy lives. Video calls allow face-to-face conversation when visual cues matter, while phone sessions use less bandwidth and can be easier to fit into a lunch break. Live chat and text messaging suit shorter check-ins, messaging between sessions, or people who prefer typing to speaking. These options make it easier to use therapy in a way that suits daily routines and practical constraints.