Daniel Bernhardt, LPC

Evidence-based approaches you can use online

Acceptance and Commitment Therapy (ACT) helps people notice difficult thoughts and feelings without letting them dictate actions, then choose behaviors that match personal values. It can be useful for anxiety, depression, parenting stress, and life changes. Cognitive Behavioral Therapy (CBT) focuses on identifying and shifting unhelpful thoughts and habits so day-to-day functioning improves; it often helps with sleep, eating concerns, mood, and anxiety. Dialectical Behavior Therapy (DBT) offers practical emotion regulation, distress tolerance, and interpersonal skills for moments when feelings feel overwhelming or relationships become reactive.

Finding the right approach is a collaborative process. The therapist will work with the person to choose which methods fit their goals and comfort level, and will adjust tools as progress is made. That way therapy centers on what matters most to the client rather than on a single technique.

Online sessions are offered by video, phone, live chat, or text-based messaging to match different needs. Video calls let people use face-to-face conversation and visual cues. Phone sessions work well when bandwidth is limited or when someone prefers not to be on camera. Live chat and text are useful for brief check-ins, skill coaching between sessions, and ongoing encouragement. These options make it easier to fit therapy into a busy life and to practice new skills in real time.