Heather McQuay, MD, LCSW-C

Therapeutic approaches you can use online

Heather often uses cognitive behavioral therapy, which focuses on identifying unhelpful thinking and testing new behaviors to reduce symptoms like anxiety and depression. CBT gives clear tools and homework you can practice between sessions to change patterns that cause distress.

She also draws on Acceptance and Commitment Therapy, which helps people notice what matters to them and take committed steps toward those values even when feelings are difficult. ACT is useful for coping with chronic stress, grief, or ongoing mood challenges. In addition, elements of dialectical behavior therapy are used to teach emotion regulation and interpersonal skills for better day-to-day coping.

Finding the right approach is a collaborative process. Heather will talk with each person about their goals and preferences, then try methods that suit those needs. She adjusts pacing and tools over time so the work stays relevant and doable.

Online sessions are offered by video calls, phone sessions, live chat, and text-based messaging to increase flexibility. Video sessions allow face-to-face conversation and screen sharing for worksheets, phone sessions can be a simpler check-in when bandwidth is limited, and chat or messaging can work for brief updates or ongoing coaching-style support. These options help people fit therapy into busy schedules and maintain continuity during life changes.