Approaches you can use in online sessions

CBT, or cognitive behavioral therapy, helps people identify unhelpful thoughts and test new behaviors to reduce anxiety, manage mood, and improve sleep. It uses practical exercises and small experiments to change how situations are approached.

Dialectical behavior therapy focuses on building emotion regulation, distress tolerance, and interpersonal skills. It can be useful when emotions feel overwhelming or when relationships and impulsivity are a challenge.

Finding the right approach is part of the work. The therapist will discuss goals, try strategies together, and adjust methods based on what helps most. This is a collaborative process where client feedback guides each step.

Online therapy offers flexibility through video calls, phone sessions, live chat, and text-based messaging. Video lets you use visual cues and more in-depth conversation, phone can be lower bandwidth or easier when you prefer not to use a camera, chat works for shorter check-ins, and messaging supports ongoing reflection between sessions. These options make it easier to fit therapy into busy schedules and to keep momentum between meetings.