Michelle Perkins, LCSW, LISW

How evidence-based approaches translate to online care

Client-Centered Therapy focuses on listening and building a respectful relationship so people feel heard and understood; it helps with motivation and finding goals that matter. Cognitive Behavioral Therapy (CBT) looks at how thoughts affect feelings and behavior and teaches practical ways to change those patterns, useful for anxiety, depression, sleep, and coping with life changes. Dialectical Behavior Therapy (DBT) offers concrete skills for managing strong emotions and handling crisis moments, including distress tolerance and emotion regulation techniques.

Choosing an approach is a collaborative process. The therapist will work with each person to identify goals and try methods that match those goals and preferences. Over time the plan can be adjusted based on what helps most, with mutual feedback guiding the path forward.

Online therapy formats include video calls, phone sessions, live chat, and text-based messaging to make meetings more flexible. Video is helpful for face-to-face conversation and skill demonstrations. Phone sessions can be easier when bandwidth is limited or a quieter check-in is needed. Live chat and text messaging work well for shorter updates, coaching-style exchanges, or people who prefer writing. These options let people fit sessions into work breaks, care routines, or busy days while keeping therapy consistent and practical.