Approaches that translate well to online therapy

Client-centered therapy focuses on understanding each person’s concerns and building a trusting relationship. It starts by listening and letting the person guide what matters most, which helps tailor goals and pace for their life. Cognitive behavioral therapy, or CBT, zeroes in on thoughts and behaviors that keep problems going and teaches practical techniques to change them, useful for anxiety, depression, and ADHD-related challenges. Dialectical behavior therapy, or DBT, teaches emotion regulation, distress tolerance, and interpersonal effectiveness skills that can reduce reactivity and support steadier daily functioning.

Finding the right mix of methods is part of the work. The therapist will collaborate with the person to decide which approaches to try first, adjust strategies based on what helps, and combine skills in ways that match the client's goals and preferences. This shared decision-making helps make sessions feel relevant and realistic.

Online formats include video calls, phone sessions, live chat, and text-based messaging. Video lets people use visual cues and longer conversation for skill practice. Phone sessions can be easier when bandwidth is limited or for shorter check-ins. Live chat and text messaging offer quick check-ins or ongoing coaching-style support between sessions. These options make it possible to fit therapy around work, caregiving, and travel while keeping continuity of care.