Online CBT

Ready To Give CBT A Try But Wondering How It Will Actually Fit Into Your Life?

  • Do you want to make sure that the cognitive behavioural therapist you work with is a great fit before paying anything?
  • Are you concerned about how you will fit in CBT therapy sessions?
  • Are you looking for the most efficient way to receive the benefits of cognitive behavioural therapy (CBT) without the hassles?
  • Perhaps you struggle with constant worry and stress due to a hectic lifestyle that doesn’t afford you the time to engage in self-care or take a weekly trip to a therapist’s office. Or you may be trying to strike a healthy work-life balance, but you find that anxieties about juggling commitments get in the way of feeling confident or at ease. 
  • You may find yourself pestered by repetitive thoughts and unhelpful behaviors that tend to sabotage your potential for growth and healing. Perhaps you’re caught in a desperate loop of negative thinking and despite being aware of the benefits of mindfulness and meditation, you don’t have the resources or know where to start. 
  • If you could simply take more time for yourself, develop better habits, and just slow down, it’s likely that you would enjoy your time and relationships more fully. And while life’s demands may have prevented you from seeking therapy in the past, the availability of online CBT opens up an opportunity for growth and self-actualization wherever you may be in your life—and in the world.

Life Can Get In The Way of Living and Growing

Life so often drops us onto a treadmill that seems to be running at full speed. Between demanding work schedules, meeting the needs of family and friends, and ensuring that we are getting the most out of our experiences, it can feel as though a sense of balance and vigour are impossible to maintain. Symptoms of anxiety or depression take many forms—sleeplessness, difficulty focusing, and constant worry to name a few—and they quickly drain us of our zest for life.  

Life’s expectations never seem to cease, as we are caught in never-ending cycles of transition and transformation. While adjusting to a new culture, a new job, or age-old societal standards that are trying to force our way in life, it can be easy to feel overwhelmed. We often become overly preoccupied with how we appear to others, as opposed to figuring out what we really want out of our time here.  

Admittedly, it is difficult to set aside the time needed to devote to genuine self-exploration and growth. Moreover, there is a world of information out there about which tools and strategies will best aid you on the journey. Even within the field of psychotherapy, there are so many modalities, methods, and approaches to consider. 

Yet, the cognitive behavioural therapy approach provides you with an opportunity to slow down, examine, and formulate a plan that builds on your natural strengths and insights. And the accessible nature of CBT online removes the barriers that can often keep you from seeking the help you need. 

Online CBT Brings the Power Of Cognitive Therapy To You

A strive towards perfection drives so many unhealthy and counterproductive behaviours, including a lack of self-compassion behind all the worry and stress. CBT affords you the skill set needed to rewire your brain’s channels as you exercise negative thought patterns into positive, advantageous ones. 

As a culture, we are not conditioned to value the relationship between our thoughts, feelings, and actions, but cognitive behavioural therapy provides the precise opportunity for those channels to work in tandem, so that we can get the most out of life. Working from an integrated therapeutic perspective acknowledging that there is no one-size-fits-all therapy, I tailor online CBT sessions to meet the needs of each client. 

Throughout the course of therapy, you will learn a skill set that you can take anywhere and apply to any situation. Together, we will train your mind in thinking more productively and managing emotions. In our sessions, we will also explore what you experienced during the week, how you reacted to it, and where opportunities for skill-building are. 

Viewing each online CBT therapy session as a platform for exploring the “three T’s”—Tools, Topic, and Theory—I will invite you to cultivate and practice new tools together, discuss how they are applied in the specific context of a particular situation (or topic), and gain an understanding of the cognitive theory behind each tool. Following your lead, I will help you gain proficiency in techniques proven to correctly identify thoughts and feelings, reduce reactivity, and build mental resilience.    

As you become more aware of the inner monologue that has formed your beliefs and relationship to the world around you, you will see clearly where your thoughts are beneficial and where they are damaging. With CBT, you can change the tone of the messages you feed yourself on a daily basis, paving the way for more confidence, clarity, and joy. Over time, you will find that your actions are more deliberate and that your life has regained the insight, intention, and energy that once felt lost to you. 

Cognitive behavioural therapy is considered the “gold standard” of psychotherapy, and as a therapist trained in both the UK and US, I can attest to CBT’s ability to treat clients coming from a wide variety of experiences and perspectives. I have witnessed first-hand CBT’s effectiveness in helping individuals overcome anxiety, adapt to life transitions, and foster gentler, kinder relationships with themselves and the world around them. And having been among the pioneering therapists to offer counselling virtually, I have over a decade’s experience of providing CBT online. 

It’s time to learn how to be on your own side once and for all. With online CBT, the possibilities for building your confidence and making more intentional choices are endless. Let’s explore those possibilities together.  

Perhaps you are considering online cognitive behavioural therapy, but you have some concerns…


Is online CBT as effective as in-person therapy?

Absolutely. Many studies show that online therapy is just as effective as having face-to-face sessions.[1] In my own experience as a therapist, I have found online CBT sessions to in fact be more effective for treating clients. 
The accessible nature of online counselling creates a feeling of flexibility and likely a stronger sense of control over the therapeutic process. I also find that removing a commute from the equation helps clients to transition in and out of the tranquil therapeutic mindset more easily. Instead of hopping in a car after sessions and fighting through traffic to get to the next destination, you’ll remain in the safe, comfortable space of your home. 

What should I look for in an online CBT therapist? 

If you think you could benefit from cognitive behavioural therapy, you will first want to find a highly trained and experienced therapist who is licensed in your area. I am a fully accredited CBT therapist in the UK and maintain equally rigorous credentials in the US as a compassion-focused counsellor and board-certified life coach. 
And while many mental health professionals made the transition to online therapy during the COVID-19 pandemic, I have conducted virtual sessions for years. As such, I am familiar with the technology and the snafus that typically come up during online sessions. Instead of being focused on troubleshooting a problem or feeling overwhelmed with connection issues, I will come to therapy prepared to focus on you. 

What logistical considerations do I need to make for online CBT with you?

Online CBT sessions last 50 to 60 minutes. In order to participate, you will need an internet connection and a device through which we can talk. Most online therapy takes place on secure, HIPAA-compliant platforms—such as Zoom, Web-Ex, or—to ensure that confidentiality is maintained. If there is an app that you prefer, please let me know, and we can discuss options.

Recent Posts

Recent Posts
  • post-pandemic-pressure photo of person feeling pressured

    Have you heard of Post-Pandemic Pressure related to Performance and Perfection? In my CBT practice and in my own life, I am witnessing numerous examples of this enormous post-pandemic pressure to put the pandemic behind us and get back to ‘normal’ as soon as humanly possible.  Post-Pandemic Pressure is Real  The pressure to pretend that the pandemic never happened is very real. It is like a kind of collective denial. I find it really strange that people aren’t talking about post-pandemic pressure and post-pandemic anxiety which are both totally normal responses to having lived through a once in a hundred years global pandemic. If only it were that simple. Pretend it is gone and it is gone. This doesn’t work and makes things worse. Unfortunately, the intense pressure to be post-pandemic (already!) is itself causing a lot of unnecessary suffering and ironically will get in the way of helping people to move past the pandemic in a healthy, natural and life affirming way.  As I often say to clients who receive CBT from me, awareness is everything because without it, we are doomed to stay on autopilot. Cognitive Behavior Therapy can help cultivate this awareness and CBT provides many helpful tools to manage Post-Pandemic Pressure. Post-Pandemic Pressure is an Anxiety about Performance and Perfectionism As more and more people get vaccinated against Covid-19, there seems to be an unspoken expectation to get back to ‘normal’ as things were before the pandemic, as quickly and as intensely as possible. Perform your roles and responsibilities as if the pandemic never happened and do it perfectly.  Get the body back to perfect (when was it perfect)? Get the house looking perfect. Enjoy everything and everyone now and document it on social media (perfectly) Now pressure to perform and / or be perfect is nothing new BUT since vaccination has begun the pressure to be doing well (even better than before Covid-19) is very real and very unhelpful.  We cannot get back the time we lost by trying to squeeze in 2 years of experience in the next few months. If we are honest with ourselves, most of us were exhausted and overwhelmed way before the pandemic.  Now we have been through a traumatic and life changing event. We are in various stages of grief. Healing cannot be rushed and pain cannot simply be forgotten. This was never true before Covid-19 and this is certainly not true now.  We Need Slow to Be The New Normal It feels to me like there is an ultimate FOMO pressure – the message being, “Hurry up and try to live the best version of yourself ever right now and make sure that you don’t get left behind. Hurry back to work. Hurry to book your holidays. Hurry to see everyone you haven’t seen.”  “Oh and do make sure that you are doing Post Pandemic as well as those around you because we all know that we have to be post pandemic fit and post pandemic insta-worthy and post pandemic amazing.”  I don’t know about you but just the thought of all that is exhausting. We need more than ever to go slow with ourselves and each other.  It is as if we are supposed to immediately resume our former lives and pretend the pandemic didn’t happen. Who decided this anyway? No room for feelings. No room for silence. No room to think about things. No place to say to a friend or a family member, or a boss, or a colleague – “Hey I’m not quite there yet. Please give me some time. I need to get used to this.“ No room to say – “I am still scared. I still feel quite anxious, even though I am vaccinated.” And most certainly no space to share, “I have new trauma and anxiety and fears to deal with now because of the pandemic and my old issues from before Covid-19 hit are also returning with a vengeance.” We need to go slow. Really slow.  Using CBT to handle 4 kinds of Post Pandemic Pressure CBT for Post-Pandemic Work Pressure Many employers after having record years due to their employees working crazy hours and delivering above and beyond are infantilizing their staff with unrealistic demands that people return to the office 5 days a week from June. How ridiculous! CBT Teaches us that what we do or don’t do affects how we think and feel. Taking action early can be very helpful. It is natural to be wondering what my work week will look like and will I have to go to the office every day. The truth is that many employers are trying to figure this out right now. They have never been through a pandemic before either.  As best as you can, let everyone at your workplace know your thoughts and feelings of what would help you and what you need professionally post pandemic. Encourage all of your colleagues to also speak up and make their feelings heard. Remind your employer about any milestones you achieved this year while working remotely during a pandemic!   CBT for Post-Pandemic Family PressureUnderstandably, after not seeing family members for over a year, there is a lot of pressure to meet again and make amazing memories. And then there is a lot of pressure to hug, kiss, touch, take photos, again make more memories and of course document it in a fabulous insta-worthy way.  All of this pressure to reclaim time is only fueling old family dynamics and pressures that existed way before the pandemic. It is normal to have conflicted and complicated feelings about seeing family members after such a long period of isolation. This has nothing to do with love, and everything to do with real understandable pandemic after effects.  CBT Teaches us that how we think affects how we feel and what we do or don’t do. It is natural to have many thoughts and feelings about seeing family again for the first time. Prevent any unnecessary pressure by sharing your […]

  • Picture Showing Person Reading about 5 Reasons CBT is a Great Therapy

    If you’re considering in person or online therapy, you may feel overwhelmed by the many different options and types available. Perhaps you’ve tried to learn about the various approaches but feel overwhelmed. You’re not sure which approach will best address your own situation and concerns. Perhaps CBT (Cognitive Behavioural Therapy) is one of the options you’ve seen during your search. But it is kind of a mouthful, and you’re not sure what it entails and most importantly, if it can help you.  If this sounds familiar, keep reading! Having been trained in CBT and many other approaches, I will do my best to help you understand the 5 reasons why CBT is a great therapy approach (and life changing)! 1. CBT is Backed by Science As science has made new discoveries about the human brain and body, therapeutic models for mental health treatment have developed alongside it. CBT is one of these. CBT works by addressing the neurological pathways in your brain. It also addresses how your thoughts and emotions manifest themselves in your body and vice versa as well as the impact your actions have on your brain, body and life.  Think of how your muscles grow stronger when you use them and weaker when you don’t. The pathways in the brain are kind of like this. When you accept certain negative emotions and thoughts without challenging them, the corresponding neural pathways will remain strong.  The opposite is true, though. You can learn to challenge these negative beliefs and replace them with more realistic, supportive, helpful beliefs and actions. With time, the new neural pathways will become stronger than the old ones. This phenomenon is scientifically proven and offers a breakthrough in mental health counseling approaches.  2. CBT Offers Something Different and Special CBT is not the same as “traditional” therapy. In the early decades of psychotherapy, counselors spent a lot of time helping clients analyze their past. The goal was to understand how one’s childhood environment, parental relationships, and so forth led to emotional issues in adulthood. As you can guess, this process can be very time-consuming (and expensive). And even though clients can, and do, find powerful insights into their behavior and emotions with this approach, achieving change doesn’t always follow. It is kind of like the difference between understanding why a fire started versus learning how to put out and prevent fires. Insight without action is meaningless.  CBT helps you understand how to put out the fires in your life as well as prevent them in the first place.  CBT, thankfully, does not require a lengthy analysis of your past or even present. CBT gets to work in helping you make changes from the very first session. You can definitely start to experience breakthroughs and see your own growth within a few sessions. 3. CBT Focuses on the Present and Future  One of the many beautiful things about CBT is that it focuses on your present and future. Yes, it can be helpful to understand your past and family history.  But what’s most important is to move forward by proactively addressing those challenges getting in the way of a productive, happy life here and now (and moving forward). Often times the difference between a life well lived and a life full of struggle is the ability to learn skills to cope with life’s challenges and how to embrace the beautiful gifts life can also offer us as well.   CBT teaches you to look forward and take control of your future with confidence based on solid tried and tested tools that rewire the brain and body for good.  4. CBT Gives You Lifelong Skills My CBT therapy sessions are designed to help you build skills that you can carry with you for the rest of your life. Once you’ve learned these skills, you can use them on your own throughout your life. You won’t require a therapist to help you put them into place. Because of this, you can always draw upon your CBT knowledge when you go through unexpected difficulties and challenges. You’ll be able to adapt to new situations. It really is empowering to learn how to work with our thoughts, emotions and bodies. I like to think of CBT as a kind of manual for how to manage our lives better.  Because CBT addresses how thoughts and behaviors interact with your body, you’ll also have an arsenal of physiological body based techniques to draw upon. 5. CBT is Equally Effective Online or In Person Research has shown many times that CBT therapy sessions are just as effective online as they are in person. This has been vital during the pandemic, but it also means that you can conveniently seek Cognitive Behavior Therapy no matter your location, schedule, and outside obligations. In fact, many people prefer online CBT sessions because of this very flexibility. Being able to work with an online therapist from the comfort of your own home or another place of your choosing gives you freedom and privacy.  In my experience, having online therapy can also boost your confidence when CBT is coming to an end. Knowing that you made changes in your own space (as opposed to a counselor’s office) is very empowering. ***As a licensed mental health counselor and an accredited psychotherapist  who specializes in CBT, I’ve seen firsthand how powerful it is. If you’re looking for a therapeutic approach that is effective and action-focused, based on the latest neuroscience and nature science, please reach out to me at my Honolulu clinic or my London clinic. to learn more. I also offer a free online CBT test drive session to give you a no pressure and no cost opportunity to see if CBT sessions could be helpful for you. 

  • As COVID restrictions begin to ease in the United States and the United Kingdom, you may be uncertain on how to respond. After spending over a year in lockdown, isolated from friends and family, you’re not even sure what normal is anymore.

  • Do you know your inner critic? Did you know that every person has their own inner critic? It’s often the most constant of companions, no matter how much you want it to leave.

  • What are Feelings Feelings just are. Like the weather. Feelings come and Feelings go. Some feelings are pleasant. Some feelings are neutral. Other feelings are awful. BUT Feelings don’t stay the same. And as human beings we all experience a wide variety of feelings including anxiety, anger, sadness, overwhelm, depression, joy, gratitude, calm, peace and so many more.  We try so hard to grasp on to the feelings we like and do everything we can to avoid the feelings we want to avoid. This is the problem. Not feelings. Sounds simple, but if that were the case, why do most of us struggle with our feelings so much? I believe there are two reasons here. The first is because of what I call Fear of Feelings. The second is because of our Feeling Rules. In case you are wondering, a feeling can be an emotion, a physical sensation or a combination of both either in response to a specific situation OR without any obvious link. Fear of Feelings We often believe that if we express a feeling it says something about us – that we are weak, can’t cope, are bad etc. Most people are not taught to understand their feelings. Like I said before Feelings are just a natural part of being human. Feeling Rules  What rules were you taught growing up about feelings? This may be at home or at school. In some groups the message is, no feelings are allowed at all. Keep them to yourself. In other families / groups, the message is, you are allowed to feel happy but all other feelings are off limits. The rule could be the opposite, that it is arrogant to feel happy and that any good feelings should be suppressed. It could also be that only sadness is allowed but not anger, or only sadness but directed at members outside of the group. With all of the implicit rules around feelings, it is no wonder that we struggle with them. Take a moment and consider this: What feelings were allowed growing up? What feelings weren’t? Were feelings allowed to be expressed towards member of your family or your group at school? If so, which feelings? If not, what were the messages for people who broke the rules? Separating My Feelings from Your Feelings What are my feelings and what are your feelings? Feelings often create conflict. The truth is that we are the only ones that know what our feelings feel like, we are the only ones who experience our lives from the inside out. As such, we are the only ones who are responsible for our feelings. No one else. And we are not in any way responsible for holding another person’s feelings either. When we do this we can stop minimizing our feelings with regard to others (‘It’s okay, don’t worry about it, I don’t mind’) Or Maximize the importance of others feelings (I am so sorry I hurt you – it is all my fault). We only have to experience and manage our own feelings. This is plenty. You will know you are doing this because it will be easier. There is clarity in only managing one’s own emotions (and thoughts and behaviours for that matter too – but that’s for another post). One Last Thought – CBT can help! You can think of feelings as something neutral. Like a mobile phone case. If I have a 4.7 inch mobile phone and you have a 6.1 inch mobile phone we need different cases. Our needs are just different. There is no right or wrong. Just what is right for you and what is right for me. If you tell me that I need the same size case for my phone as you do for yours (just because it is right for you) it doesn’t mean it will be a good fit for me. So if you tried in this instance to tell me this, I am likely to say, without much emotion, that isn’t the right case for my phone. In the same way, my emotions are mine and your emotions are yours. That doesn’t make either of us right or wrong. It just is. Like the weather. Like our feelings. I can promise you this – if you get good at feeling your feelings – you will have much less struggle in life. ‘Just Feel It’ is a great motto and shortcut to becoming mentally fit in no time at all.  Cognitive Behavior Therapy (CBT) and Compassion Focused Therapy (CFT) are great approaches which can help us to get good at feeling all of our feelings in a way that is helpful for us.  If you would like to discover how CBT therapy can help you manage your feelings well, please feel free to reach out to me at my London or Honolulu clinics to set up a Free Test Drive appointment. 

Give Yourself The Gift Of Self-Compassion From The Comfort Of Home

If you are looking for an easy and accessible way to receive the benefits of cognitive behavioural therapy (CBT), I offer all of my counselling services online. To schedule a free, 30- to 60-minute consultation to find out how I can serve your unique needs, book yourself in for a CBT Test Drive directly through my online booking system. This is a no-cost and no-pressure chance for us to meet virtually and discuss how therapy can be of help to you.   

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