Julia Kaya, BACP

Evidence-based therapeutic techniques focus on changing unhelpful patterns and building coping skills. One common approach involves learning practical strategies to reduce anxiety and panic, such as breathing techniques, graded exposure to feared situations, and step-by-step problem solving to make symptoms more manageable. These methods suit people dealing with panic, obsessive thoughts or acute anxiety.

Another approach focuses on addictive behaviours and urges by helping people recognise triggers and practise alternative responses. This work often uses structured planning, relapse prevention ideas and short experiments to test new ways of coping with cravings and compulsive patterns. It can be relevant for drug and alcohol addiction as well as process addictions like gambling or compulsive exercise.

Choosing the right way of working is a collaborative process. The therapist will explore a person’s goals, preferences and daily reality, then agree on techniques to try and review how they are working. That shared planning helps tailor sessions to what is most useful for each person.

Online therapy offers flexibility in how sessions happen. Video calls let people talk face to face when a full session is helpful. Phone sessions can be easier when bandwidth is limited or a shorter check-in is needed. Live chat and text-based messaging suit those who prefer writing or want more frequent, brief contact between calls. These options make it easier to fit therapy around work, family and other commitments.