Online CBT to help you think and feel differently
When your thoughts keep dragging you down, it can feel impossible to see things any other way. Online CBT gives you practical tools to notice those thoughts, question them and change the habits they feed, all with a qualified therapist by video, from home.
- Qualified, vetted therapists
- Evening & weekend sessions
- Talk from home
Practical therapy, wherever you are
Online CBT is cognitive behavioural therapy delivered by secure video call instead of in a therapy room. You get the same structured, one-to-one sessions with a qualified therapist, just without the travel or the waiting room.
CBT was developed by the psychiatrist Aaron Beck in the 1960s. It looks at the link between what you think, how you feel and what you do, and helps you change the patterns that keep you stuck. It focuses mainly on the here and now rather than going over the past in detail.
It's one of the most widely researched talking therapies, which is a big part of why it's so popular. It's also practical: you leave sessions with things to try, and over time you learn to become your own therapist.
The cycle of thoughts, feelings and behaviours
CBT sees these three as tightly linked. Change one and the others often follow.
Thoughts
Automatic thoughts pop up without us choosing them, like "I'll mess this up" or "they don't like me". CBT helps you catch them and ask whether they're really true.
Feelings
Those thoughts shape how you feel, both emotionally and physically. A harsh thought can bring a rush of anxiety, shame or a heavy, flat mood.
Behaviours
We then act on those feelings, perhaps by avoiding things, withdrawing or overworking. That can seem to confirm the original thought, so the cycle carries on.
Breaking the cycle
By testing thoughts and trying out new behaviours, you start to build a different, more balanced cycle that supports how you want to feel.
How online CBT can help you
CBT is well researched for both depression and anxiety, and studies suggest online CBT can work as well as face-to-face sessions for many people. With anxiety, it helps you question the what-ifs and gradually face what you've been avoiding. With depression, it helps you notice self-critical thinking and rebuild routines that bring some energy back.
Sessions are structured and collaborative. You'll agree goals together, and there's usually a small task to try between sessions. If you'd like to understand the basics first, our What is CBT? page explains it in plain terms.
Starting is simpler than you think
Reaching out is often the hardest part. From there, we'll guide you through each step.
Get in touch
Fill in our short contact form and tell us the best time to call. Share as much or as little as you like.
We'll call you
We'll ring at the time you chose for a relaxed, no-pressure chat about what's going on and what you'd like help with.
Start your sessions
We'll match you with a therapist who suits you and send a secure video link. Then you just log on.
Questions about online CBT
Research suggests online CBT can work as well as in-person sessions for many common problems, including anxiety and depression. What matters most is a good working relationship with your therapist and being able to practise the skills between sessions.
It's practical, structured and usually shorter term than some other therapies. It's also backed by a large body of research, and it gives you skills you can keep using on your own.
Many people have somewhere between six and twenty sessions, depending on what they're working on. You and your therapist will review progress regularly, and you're never locked in.
Usually, yes, but it's nothing like school. It might be noting down thoughts when you feel anxious or trying a small new activity. It's agreed with you and helps you put what you learn into practice.
Send us a message and we'll call you back at a time that suits you. We'll then match you with a qualified CBT therapist who fits your needs, with sessions available seven days a week.
You'll find our current prices on our fees page. Sessions last 50 minutes.
Find your online CBT therapist
Send us a message and we'll get back to you within 24 hours to arrange a call at a time that suits you.
Opening hours
- Monday – Friday9:00 – 20:00
- Saturday10:00 – 15:00
- Sunday10:00 – 15:00
We can't offer crisis support. If you're in danger or feel unable to keep yourself safe, call 999 or go to A&E. You can call Samaritans free, day or night, on 116 123, or NHS 111 (option 2 for mental health). See our crisis support page for more.