Dr. Teresa Grear, LCSW, CSW

Therapeutic approaches you can use online

Acceptance and Commitment Therapy (ACT) helps people name their values and take small steps toward them, even with worry or fear present. It focuses on actions that match what matters most and is useful for stress, anxiety, and life transitions.

Cognitive Behavioral Therapy (CBT) looks at how thoughts and behaviors interact and teaches simple exercises to shift patterns that cause distress. It is practical for anxiety, depression, parenting stress, and coping with change.

Attachment-Based Therapy pays attention to patterns in close relationships and how early bonds affect adult behavior. This approach can help with intimacy issues, communication problems, and family of origin concerns.

Finding the right approach is part of the work. The therapist will partner with each person to select methods that fit their needs, goals, and preferences. That collaborative process can include trying different techniques and adjusting based on what helps most.

Online formats include video calls, phone sessions, live chat, or text-based messaging. Video is useful for face-to-face conversation and exercises, phone can be a simpler option when bandwidth is limited, live chat suits quick check-ins, and text messaging supports ongoing coaching between meetings. These options make scheduling easier and help therapy fit into busy family and work routines.