By James Seal, Mental Health Counsellor
Looking at your phone, wondering if you should take the plunge? You’ve been struggling for weeks, maybe months. Friends say “you should talk to someone,” but the thought of sitting in a waiting room makes your stomach knot. Maybe online therapy could work? But then again, how does online therapy work? Is it really effective? Or just a watered-down version of the real thing?
I get these questions a lot. As a mental health counsellor who’s worked both in traditional face-to-face settings and online platforms, I’ve seen how therapy has evolved. The short answer? Online therapy absolutely works for many people. But it might not be right for everyone.
Let’s cut through the confusion and look at what online therapy really offers, especially approaches based on cognitive behavioural therapy, so you can decide if it’s right for you.
Online therapy (sometimes called teletherapy, e-therapy, or virtual therapy) is mental health support delivered through digital platforms. This might mean:
The core of therapy remains the same: a professional helping you work through challenges using evidence-based approaches. The difference is simply the delivery method.
Many people ask “how does online therapy work?” expecting it to be dramatically different from traditional therapy. The truth is, the fundamental process remains pretty similar.
You’ll still have an initial assessment where your therapist gets to know you and your goals.
You’ll still work together to develop strategies for managing your challenges. And you’ll still build a therapeutic relationship based on trust and understanding.
The main differences are practical ones:
Online therapy works by using secure platforms that protect your privacy while allowing meaningful therapeutic work to happen. The technology simply creates a bridge between you and the professional support you need.
When people ask about effective online therapy, I often point them toward cognitive behavioural therapy (CBT) approaches. There’s a reason for this.
Cognitive behavioural therapy is one of the most researched and validated therapeutic approaches available. It focuses on identifying unhelpful thought patterns and behaviours, then actively working to change them. Its structured, skills-based nature makes it particularly well-suited to online delivery.
The core premise of cognitive behavioural therapy is actually pretty simple and makes so much sense when you think about it. Our thoughts shape our feelings, and those feelings drive our behaviors. It’s like a domino effect in your mind. When you learn to recognize and reshape those distorted thinking patterns (we all have them!), you can transform how you feel and act in your daily life.
Online platforms have welcomed CBT because:
So many online therapy platforms have built their entire approach around cognitive behavioural therapy principles. It’s like they’ve created a comfortable space where you can find not just supportive therapists but also helpful digital tools, friendly worksheets, and modules based on CBT techniques.
Many people naturally wonder “is online therapy effective?” or “does online therapy work as well as meeting someone in person?” These are such natural questions to ask.
The research has been really encouraging. Several studies have found that online CBT can be just as effective as face-to-face therapy for many common mental health challenges we all might face, including:
An analysis published in the NIH found that online cognitive behavioural therapy worked just as well as in-person therapy for treating anxiety disorders. Another comprehensive review published by VeryWell discovered similar results for depression treatment.
But research statistics only tell part of the story. The real effectiveness of online therapy often comes down to what feels right for you as an individual and what works with your unique circumstances. It’s completely human to need something that fits your personal situation.
Online therapy isn’t going to be perfect for everyone, but I’ve seen it work wonders for certain people in particular situations. Let me share who might find it especially helpful:
If you’re dealing with physical challenges, chronic pain, or any condition that makes getting around a struggle, online therapy can be great. It removes those exhausting hurdles of travel and means you can connect with support right from your comfortable space at home.
I’ve worked with many clients who previously missed sessions because travel was just too much, but now they rarely miss our online appointments.
Living somewhere without many mental health professionals nearby can feel isolating when you’re looking for support. Online therapy opens up a whole world of help that might not otherwise be available to you. This is particularly valuable if you need specialised approaches that local providers just don’t offer.
Juggling kids, irregular work hours, or a million other responsibilities? I get it – fitting therapy into an already packed calendar can feel impossible. Many online platforms offer evening and weekend sessions that traditional practices don’t, making it so much easier to prioritise your mental health without sacrificing other important parts of your life.
The thought of traveling to an unfamiliar office, sitting in a waiting room with strangers, and then opening up to someone new can be truly overwhelming. If that sounds familiar, online therapy might be your gentle first step into getting support. You can ease into the therapeutic relationship from the safety of your own space, which I’ve seen work beautifully for many nervous first-timers.
Sometimes, the person who really understands your specific challenges doesn’t practice anywhere near you. Online therapy breaks down those geographical barriers and lets you connect with the right specialist for your needs, regardless of where either of you are located. Finding the perfect therapeutic fit is important, and online options make that so much more possible.
Online therapy is amazing for so many people, but we should also discuss the times when sitting across from someone in a cozy office might actually work better for you:
If you’re going through severe depression with thoughts of hurting yourself, experiencing psychosis, or just need someone keeping a closer eye on you, having a therapist right there in the room with you is kind of like having a safety net. They can connect you with other helpful people right away if needed, which is something that’s trickier to do through a screen.
Therapy is all about opening up in a space where you feel safe. If you’re at home and the walls are paper-thin, or you’ve got family members popping in without knocking, it’s hard to really share what’s on your mind. It’s like trying to have a heart-to-heart in a crowded coffee shop – not impossible, but definitely not ideal!
Not everyone is best friends with their computer. If your internet keeps cutting out (so frustrating!), or technology just isn’t your thing, or maybe you don’t have the right devices, online therapy can feel more stressful than helpful.
Some therapy styles, like cognitive behavioural therapy, work beautifully online – they’re adaptable like that! But others really shine when you’re physically in the room together. Some approaches rely on picking up tiny facial expressions or body language, or might involve physical activities that just don’t translate as well through a screen.
Is There Any Free Online Therapy?
People often ask “is there any free online therapy?” The answer is yes, but with qualifications.
Here are some genuinely free options we have here in the UK:
I do want to be honest with you, though – most of these free services have their limits, whether it’s how long they can see you for or who they can help. Many have quite significant waiting lists or specific requirements about who can access them.
Some of the online platforms might tempt you with free trials or initial chats, but ongoing professional therapy – the kind that really helps you grow and heal – typically comes with a cost, whether through private health insurance, paying directly, or those monthly subscription models.
If money’s tight right now, here are some avenues worth exploring:
Remember, investing in your mental wellbeing is like putting money in a savings account that pays interest in every area of your life – your work feels more manageable, your relationships become more fulfilling, and you might even see fewer of those physical health issues that stress can bring on. It’s one of the most important investments you’ll ever make.
Is Online Therapy Confidential?
Online therapy follows the same ethical and legal guidelines as traditional in-person sessions. Licensed therapists like myself are bound by professional standards and privacy laws – that’s just part of our commitment to you.
That said, there are a few extra things to think about when we’re connecting through screens:
Don’t hesitate to ask any therapist you’re considering about their specific confidentiality approach. You deserve to know about their data storage practices and what happens if your internet drops out right when you’re sharing something really personal.
If you’re thinking about trying an online platform that offers cognitive behavioural therapy, I’d love to walk you through what typically happens – it’s not as intimidating as it might sound!
You’ll complete questionnaires about your symptoms and challenges. Your therapist will help you identify specific, measurable goals for therapy.
You’ll learn the core cognitive behavioural therapy principle: how thoughts, feelings, and behaviours connect. This awareness is the foundation for change.
Through discussions and exercises, you’ll recognise unhelpful thought patterns like catastrophising, black-and-white thinking, or mind-reading that contribute to your distress.
You’ll learn techniques to question negative automatic thoughts and develop more balanced, realistic perspectives. This isn’t about “positive thinking” but about accurate thinking.
CBT involves taking action. You might start with small challenges that gradually build your confidence in handling difficult situations.
Online CBT platforms are often amazing at providing structured exercises, worksheets, and modules you can work through between sessions.
Many online platforms include tools to track your symptoms and improvement over time, providing concrete evidence of your progress.
If you do decide online therapy is right for you, these tips can help maximise what you get out of it:
Designate a private, comfortable space for sessions where you won’t be interrupted or overheard. Even a car can work in a pinch!
Turn off notifications, close other browser tabs, and let others in your household know you need privacy.
Check your camera, microphone, and internet connection before sessions to avoid technical frustrations.
Take a few minutes before each session to reflect on what you want to discuss. Some clients find keeping a simple journal between sessions helps them identify patterns or questions.
The old saying “therapy works if you do” applies online too. Your therapist can only help with what you share, so try to be honest even about uncomfortable topics.
Cognitive behavioural therapy is particularly effective when you apply skills between sessions. If your therapist suggests exercises or practices, giving them a genuine try can accelerate your progress.
If something isn’t working for you in the online format, let your therapist know. Most are open to adjusting their approach to better meet your needs.
At Talk and Love, we’re big believers in making therapy accessible for everyone. While exploring options for our readers, I stumbled upon Online-Therapy.com and was really impressed by their CBT programme.
I know how tough it can be to take that first step. But I’ve seen so many people transform their relationships after getting the right support. The beauty of platforms like Online-Therapy.com is that you can work through exercises at your own pace, then chat with a real therapist who guides you through the process.
Whether you’re struggling with relationship wobbles or just want to get your head in a better place, online therapy might be worth a go. And remember asking for help isn’t weakness – it’s actually pretty brave.
Check out Online-Therapy.com today and see if their approach might be right for you. Everyone deserves access to tools that can help them build healthier, happier relationships.
About the author: I’m James Seal, a mental health counsellor specialising in relationship challenges. At Talk and Love, we’re all about helping you build healthier connections – both with yourself and others.
Dec 04’2021
Dec 04’2021
Dec 04’2021
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