Justin Cantalini, LCMHC

How evidence-based methods translate to online therapy

Justin uses evidence-based therapeutic techniques that focus on changing unhelpful patterns and building coping skills. One common approach he uses teaches practical tools to manage anxiety and stress, like breathing strategies, step-by-step exposures to feared situations, and organizing thoughts to reduce overwhelm. These techniques help with panic, social anxiety, and day-to-day stress.

Another approach targets trauma and attachment-related concerns by helping people process difficult memories and understand how early relationships affect current behavior. Work in this area often involves pacing the conversation, developing safety skills, and practicing new ways of relating to others to reduce shame and improve connection.

Choosing the right approach is a shared process. The therapist and client assess needs, try methods that fit the client’s goals, and adjust the plan over time. That collaborative process helps find what feels most useful.

Online formats include video calls, phone sessions, live chat, and text-based messaging. Video sessions allow face-to-face conversations when bandwidth allows, phone sessions can be easier when visual focus isn’t needed, and chat or messaging fit people who prefer shorter check-ins or written reflection. These options make it easier to fit therapy into a busy life and to keep continuity when schedules change.