Juanita Gamache, LCMHC, LPC

Approaches that translate well to online care

Acceptance and Commitment Therapy (ACT) helps people notice what matters and then take actions aligned with those values. It uses mindfulness and simple exercises to reduce getting stuck in worry or avoidance, which can help with anxiety, depression, or coping with change.

Cognitive Behavioral Therapy (CBT) focuses on identifying unhelpful thoughts and testing them with practical experiments. It often involves short between-session tasks such as tracking moods or trying a new behavior to see what shifts. This approach is useful for depression, anxiety, and problem patterns in relationships.

Attachment-Based Therapy looks at how early relationship patterns show up now, especially in intimacy and communication. Sessions can help people name those patterns and practice new ways of relating that feel safer and more effective.

Finding the right approach is part of the work. The therapist will collaborate with each person to pick or blend methods based on goals, needs, and preferences. That means trying options, checking what helps, and adjusting the plan together.

Online therapy makes those methods accessible through video calls, phone sessions, live chat, or text-based messaging. Video lets visual cues guide conversations, phone calls can be easier when bandwidth is limited, live chat can be a quick check-in, and text messaging supports brief updates between sessions. These options offer flexibility to fit therapy into busy lives and different routines.