Siobhan Williams, NCPS

Evidence-based techniques focus on clear, practical steps people can use between sessions. One common approach emphasises building coping skills and problem-solving. It teaches simple strategies for managing anxiety, panic and day-to-day stress so people can practise useful skills at home and notice small improvements.

Another useful approach centres on identity and self-worth work. This involves looking at the stories people tell themselves, gently testing unhelpful beliefs, and developing kinder, more realistic ways of thinking about the self. It can help with self-esteem, body image and relationship-related worries.

Finding the right approach is part of the work. The therapist will collaborate with each person to agree what methods to try based on their goals, needs and preferences. That decision is reviewed as therapy progresses to make sure it continues to fit.

Online formats include video calls, phone sessions, live chat and text-based messaging, which allow flexible access to support. Video is useful when visual connection helps the conversation. Phone sessions can be easier when bandwidth is limited or when a shorter check-in is needed. Messaging and live chat suit people who prefer writing or need brief, ongoing contact between sessions. These options make it easier to fit therapy around work, family and health demands.