Dr. Judith Bruce-Golding, BACP

Many people find that evidence-based techniques help them break unhelpful patterns and feel steadier day to day. One useful approach focuses on teaching practical coping skills for stress and anxiety, such as breathing exercises, activity planning and step-by-step behavioural changes to reduce avoidance. These techniques are helpful for panic, ongoing worry and social anxiety.

Another approach explores the effects of past trauma and difficult experiences on present feelings and relationships. This work combines careful listening with paced processing so people can make sense of painful memories and reduce their grip on daily life. It is often used for trauma, abuse, shame and chronic emotional pain.

Choosing the right approach is part of the work. The therapist will discuss options with each person and agree a plan based on their needs, goals and preferences. That collaborative process helps to adapt methods if something is not helpful.

Online therapy offers flexibility and makes it easier to fit sessions around work, childcare or mobility limits. Video calls let people read facial cues and share a more direct conversation, while phone sessions can be a good option when bandwidth is limited or a simpler check-in is needed. Live chat and text-based messaging can suit short check-ins, reflective writing between sessions or people who prefer not to be on camera. These options let people try different formats and find what works best for them.