Ingrid Vasquez, LCSW

How therapeutic approaches work online

Emotionally-Focused Therapy centers on understanding and shifting how people experience and respond to strong emotions. In sessions, the focus is on naming emotions, noticing patterns in close relationships, and trying new ways of connecting that reduce distress. This approach is often helpful for people who want to understand why certain feelings keep returning and how to change those patterns.

Acceptance and Commitment Therapy, or ACT, helps people accept difficult thoughts and feelings while committing to actions that match their values. It uses simple exercises to clarify what matters most and then builds small habits to move toward those values. Cognitive Behavioral Therapy focuses on identifying unhelpful thought patterns and changing them through practical exercises and behavioral experiments to reduce anxiety and low mood.

Choosing an approach is a collaborative process. The therapist will talk with the client about goals, preferences, and what feels most helpful, then try methods and adjust them as needed. Together they decide which tools to use and when to pivot if something isn’t working.

Online sessions are offered by video calls, phone sessions, live chat, or text-based messaging to provide flexibility. Video is useful when visual interaction helps with emotional work. Phone sessions can fit into a busy day or when bandwidth is limited. Live chat or text messaging can be used for brief check-ins, homework support, or when writing feels easier than speaking. These options make it simpler to keep therapy consistent around work, travel, or family life.