Michelle Upton, LICSW

Therapeutic approaches and online options

Client-centered therapy focuses on listening and building a trusting connection so people can set their own goals and try changes that feel right. It helps with low mood, stress, parenting strain, and decision-making by centering the person's experience and choices.

Cognitive behavioral therapy, or CBT, looks at how thoughts, feelings, and behaviors interact and teaches practical skills to change unhelpful patterns. It is useful for anxiety, depression, and coping with life changes because it breaks big problems into small steps.

Dialectical behavior therapy, or DBT, offers concrete skills for regulating emotions, tolerating distress, and improving communication. Those tools can be helpful when emotions feel overwhelming or when relationships are strained.

Finding the right approach is a collaborative process. The therapist will talk with the person about their goals, try methods that fit their needs, and adjust the plan if something does not feel helpful. Clients are invited to give feedback so work stays practical and relevant.

Online therapy here uses video calls, phone sessions, live chat, or text-based messaging to make care more flexible. Video lets people work face-to-face when convenient, phone works well when bandwidth is limited, chat or text can be used for brief check-ins or when a shorter touchpoint is needed, and all formats make it easier to fit sessions around work and caregiving schedules.