Jill Miller, LICSW, MD, LCSW

Using skills-based therapy online to manage mood and behavior

Client-centered therapy focuses on listening and building a trusting relationship. The therapist follows your lead, reflects what you say, and helps you set goals that matter to you. This approach is useful when you need space to talk and to feel understood before trying new strategies.

Cognitive behavioral therapy, or CBT, looks at the link between thoughts, feelings, and actions. It breaks problems into small parts and teaches concrete exercises to change unhelpful thinking and behavior. CBT is often used for anxiety, depression, panic, and many stress-related concerns.

Dialectical behavior therapy, or DBT, teaches skills for managing strong emotions, improving relationships, and tolerating distress. It includes practical tools for impulse control, emotion regulation, and communication, which can help with mood instability, anger, and addiction-related behaviors.

Finding the right approach is part of the work. The therapist will collaborate with each person to try methods that fit their goals and preferences. That often means testing one approach, adjusting over time, and mixing techniques that prove helpful.

Online therapy offers flexibility through video calls, phone sessions, live chat, or text-based messaging. Video lets you have more of a face-to-face conversation. Phone sessions can be easier when bandwidth is limited or when you prefer not to be on camera. Live chat and messaging are useful for shorter check-ins, brief coaching, or keeping momentum between sessions. These options make it easier to fit work on stress, mood, addiction, or coping skills into a busy life.