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 Doxy.me—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
  • 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. Your inner critic probably likes to beat you up and point out how you made yet another mistake—even when you didn’t. It’s the voice that questions even the smallest of decisions. It makes you second guess yourself and spend hours mulling over how an acquaintance might have mistakenly understood your interactions. The inner critic is never happy. It may hold you back and suck the joy out of everyday life. And it can make you feel horrible and engender feelings of shame. But it is possible to make peace with it. — How? 1. Learn to Understand Negativity Bias Many therapists believe that the inner critic evolved as an important way to keep early humans safe. You can think of it as being a part of the primal fight, flight, or freeze response which is designed to protect us in the face of any danger. In the world of our ancestors, remembering risky mistakes ensured future survival. Even though today we’re not dealing with potential sabre-toothed tiger attacks, we still carry this deep autonomic nervous system which has virtually remained unchanged for 200,000 years! Our inner critic thinks that it is keeping us safe, even when it’s destroying us emotionally. Safe and miserable.  Because of this, counsellors often point out that humans are more prone to remember the negative than the positive. This is unfortunate, of course, because there is often so much more good than bad in our lives. 2. Practise Mindfulness Often Learning to practise mindfulness is a great way to tune down the voice of the inner critic. Mindfulness just means focusing on the here and now, the immediate present. And it means directing your thoughts away from the million distractions in your brain (with kindness and support).  When you focus on the present, you can more easily see the good. You can appreciate simple things, like the softness of the sweater you’re wearing, the joy of a steaming cup of tea, and the little bird outside your window. The more you do this, the more you are able to tell your inner critic to back off. 3. Engage in Daily Gratitude Practice Maintaining a daily gratitude practice is a time-proven way to silence your inner critic. Many people will keep a small notebook where they can list the good that happened each day. You might start by aiming to list three items you’re thankful for. Once you get started, you will notice more and more things, big and small, that you appreciate and enjoy. Over time, this grows into a sense of peace and self-contentedness. 4. Remember That You Are Not Your Thoughts It’s easy to forget that you are not your thoughts. Just because your thoughts tell you something, that doesn’t mean it’s true. Think of your thoughts like clouds passing overhead. They are there, but they will pass. They only linger if you give them more attention than they are due. 5. Learn to Counter the Voices of Others Sometimes people inherit their inner critic. It can sound suspiciously like a parent, a mean-spirited teacher, the school bully, or someone else from your past. Take time to identify potential sources of your inner critic. Make the connections. As you do this, you will learn to talk back to the voices in a way you couldn’t as a child or younger version of yourself. 6. Know That You Are Enough Society and family pile expectations upon us. You can easily learn to (falsely) believe that your meaning and worth is determined by your career and financial status, marital status, weight, or fashion sense. But this is a lie. You are enough just because you exist. Your life has meaning and importance, no matter your station. Accepting and believing this will go a long way towards making peace with your inner critic. — The inner critic likes to lurk, even when you’ve made progress. Don’t let that discourage you. Learn to acknowledge it and then ignore it. Practise the above-mentioned tips and you will make peace with it. Therapy is also a powerful way to overcome your inner critic. If you’d like to learn more about the scientifically-proven methods I use in my counselling office, please sign up for a free test drive or email me to learn more.

  • Online CBT Therapy Online CBT and Online Therapy have been shown to be as effective as in person CBT Therapy meetings. I’ll repeat that – Online CBT or Video CBT is absolutely as effective as traditional in office CBT when working with Anxiety and / or Depression. This is especially helpful news in light of Covid-19. You can be rest assured that CBT, so long as provided by an appropriately qualified CBT Therapist, with additional training and experience working online is likely to be very helpful and hopefully life changing for you. In this post, I will do my best to answer the questions which are most frequently asked about Online CBT. Please feel free to email me with any additional questions. Can I try a Free Online CBT Session to see if it can help me without having to spend any money or use any of my private insurance sessions? Any CBT Therapist worth working with should be willing to offer you a no pressure / no cost CBT Test Drive meeting to see if working together as well as the medium of Video is a good fit for you.  How does Online CBT work?Online CBT Takes place using video teleconferencing apps such as Zoom, Web-Ex, or Doxy.me. Please let any provider know if you have a preference of app. FB Messenger, WhatsApp Messenger should never be used because of concerns regarding user data. How long do Online CBT sessions last?Just like face to face sessions, Online CBT sessions last between 50 and 60 minutes. Is Online CBT as effective as Traditional CBT which takes place in an office?Absolutely Yes. Evidence has clearly shown that Online CBT is as effective as Office Based CBT. In my own clinical experience, I have found Online CBT to be far more effective. Are there any advantages to Online CBT over Traditional CBT?Yes. Online CBT allows you to have sessions wherever you are in the world. This allows you greater flexibility to continue with sessions regardless of where you happen to be. Another key advantage is that at the end of a session you are not thrown into ‘commuting mode’ with a rapid adjustment from a tranquil therapy space to real life. This extra time allows for further reflection which will help you to consolidate any gains made. What should I look for when searching for an Online CBT Therapist?First it is important that any CBT Therapist is fully accredited with the BABCP (British Association for Behavioural and Cognitive Psychotherapies). Full Accreditation by the BABCP is the only therapy organization specifically dedicated to the promotion of safe and effective CBT practice. Technically anyone can say that they practice CBT but only BABCP Fully Accredited CBT Therapists are considered to have achieved the necessary knowledge and experience to practice independently as a CBT Therapist. It is for this reason that the NHS will only hire CBT Therapists that are BABCP Accredited. Second, it is vital that any therapist you work with has received specific training in providing therapy online and working through video. You would want to know where he/she received specialist training in online / video working. Third, you should ask how many years a potential CBT Therapist has worked through Video. Someone who has only just started to work through video because of the Covid-19 outbreak is not likely to be as effective (through video) as someone who has been delivering Online CBT for many years. The last thing you want is a stressed out therapist who isn’t comfortable with the technology trying to help you. The focus needs to be all on you and helping you get what you need as soon as possible.

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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