Jason Stary, LCPC

Therapeutic approaches and how they work online

Acceptance and Commitment Therapy (ACT) helps people clarify what matters most to them and take small steps toward those values despite uncomfortable feelings. It focuses on noticing thoughts without getting stuck and practicing actions that match personal goals. Cognitive Behavioral Therapy (CBT) breaks down thoughts, feelings, and behaviors to find practical changes that reduce anxiety and depressive patterns. It uses experiments and short exercises to test new ways of thinking and acting. Dialectical Behavior Therapy (DBT) skills support emotion regulation and distress tolerance through concrete practices people can use in stressful moments.

Finding the right mix of approaches is part of the process. The therapist collaborates with each person to pick methods that fit their goals, daily life, and preferences, and adjusts the plan as needed. Sessions typically include skill teaching, practice, and follow-up ideas to try between appointments.

Online therapy using video calls, phone, live chat, or text-based messaging makes it easier to fit sessions into a busy life. Video calls work well for full conversations and skills practice, phone sessions can be useful when bandwidth is limited, and messaging or live chat supports brief check-ins or continued skill coaching between meetings. These options give flexibility for different rhythms and needs while keeping therapy focused and practical.