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
  • Picture of Tools To Emphasize How Practical CBT Can Be

    Cognitive Behavior Therapy (CBT) is a fantastic approach to anxiety disorders.  Instead of focusing on the past like other methods can do, CBT is based on the present and future. CBT Tool Training at Home is a plan that you develop with your therapist in the session, based on your goals and needs, to then practice between the sessions. This means you end up getting a lot more therapy in a short period of time and people often see changes in weeks and months, not years.  CBT teaches clients the connection between their thoughts, emotions, and behaviors. All three can greatly influence one another, so experiencing negative thoughts can affect your emotions and, in turn, your behaviors. When you are suffering from anxiety, it is hard to control your emotions and thoughts on your own. However, when you learn the coping skills associated with CBT, you can put them to use at any time! This is why from the first session, you will be learning about the power of CBT Tool Training at Home.  In the last year, more people have come to realize the power and benefits of practicing self-care and mindfulness from the comfort of their own homes. CBT is no exception to this. Unfortunately, many people may associate CBT with something that needs to be done with a therapist in person or virtually—however, that is often not the case. You can learn how to harness the power of CBT tool training at home or in public, and here’s how! You Can Change Your Perspective at Home Even if you’re at home, you can teach yourself to become aware of and then counteract your own negative thought patterns. Whether you’re at work or at home, you may find yourself thinking negatively throughout the day. You may assume the worst is going to happen or criticize yourself harshly for mistakes that you have made. But instead of letting these thoughts repeatedly ruminate in your head, a core principle and tool of CBT is to challenge these thoughts If you are working from home, for instance, and receive negative feedback about something you completed, you may beat yourself up about it. You could think, “Wow, I really blew that report. I am such a failure.” Instead, you can reframe this thought to something positive and self-supportive. “I know I didn’t do my best on this report, but I am still a hard worker, and I can try to do better next time.” Journal at Home One of the worst things we can do when experiencing anxiety is to keep it bottled up inside. Too often, we don’t talk about what’s bothering us for fear of being judged or not taken seriously. If you are between sessions with your therapist or not currently seeing one, you can begin journaling at home. Writing is an underestimated way for people to get their thoughts and feelings out. Releasing them out into the universe will help you to empty your mind from troubling thoughts or feelings.  A great tip if you are going to journal is to write down your thoughts. Then, in a column next to it, challenge that specific thought with something positive and self-supportive. In the long term, this will help you to change your perspective by keeping a running record of how you are challenging your own limiting beliefs, which will actually help you to change your beliefs (and your brain too!) As time progresses, you can look back at this journal and be reminded of how far you have come! Journaling is a great way to practice the tools associated with CBT from the comfort of your home and on your own time! Practice Deep Breathing Exercises and Mindfulness One important component of CBT is to learn in the moment skills that help you deal with overwhelming anxiety. A great way to do this is through deep breathing exercises. While soothing rhythm breathing is most associated with Compassion Focused Therapy, it is also used in CBT techniques. Practicing deep breathing exercises at home can help you calm your mind and body down when you begin to feel anxious and uneasy. Likewise, mindfulness exercises are easy to practice from the comfort of your own home, in the car, or at the office.  It isn’t where you are per se, but rather where your mind and body are at in any given moment and then with awareness, making choices about how to relate to your thoughts and what actions would be most beneficial to you.  Breaking Things Down In to Smaller Steps With so many things on our to-do lists and not enough time, it’s extremely easy to feel overwhelmed quickly. One tool used in CBT that you can practice at home is to break these out into smaller, manageable steps. For instance, you may have a large project at home to complete. Instead of looking at everything you have to do, begin with the smaller steps. It will help you manage your stress level by setting the goals you need to get everything done.  Practicing the techniques and tools associated with CBT can change your life for the better. It helps you to manage your most debilitating anxiety symptoms and teaches you to counteract negative thought patterns. If you would like to speak with a therapist about how CBT can help you change your life, please reach out to my Honolulu or London office to get started. Also, to read more about Cognitive Behavior Therapy and Online CBT please click HERE. *** I am a Licensed Mental Health Counselor in Hawaii and an Accredited CBT Therapist in the UK with over 15 years of experience. I specialize in anxiety treatments and have received advanced specialist training in Cognitive Behavior Therapy and Compassion Focused Therapy. Please feel free to contact me at my Honolulu or London clinic to set up a free online Therapy Test Drive.

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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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