Dana Peterson, LCSW, CSW

Evidence-based techniques adapted for online care

Evidence-based therapeutic techniques focus on clear, practical steps you can use between sessions. One common approach helps people learn concrete coping skills for anxiety and stress, such as breath work, grounding, and step-by-step plans to reduce overwhelm. These skills are aimed at reducing daily distress and improving functioning at home or work.

Another useful approach addresses relationship patterns and communication problems. It looks at how reactions and expectations keep creating conflict, then teaches new ways to speak and set boundaries that lead to better interactions. This work is often action-oriented and involves practicing short exercises during sessions.

Finding the best approach is part of the process. The therapist will work with each client to choose which techniques fit their goals and preferences. That collaborative plan can be adjusted as needs change, so the focus stays practical and relevant.

Online sessions use video calls, phone sessions, live chat, or text-based messaging to make therapy fit into a busy life. Video lets people work face to face from different places, phone calls use less bandwidth, live chat can be a quick check-in, and messaging supports ongoing, short reflections between meetings. These options help people keep momentum and access care when schedules or travel make in-person visits hard.