Online CBT Therapy

What is Cognitive Behavioural Therapy (CBT)?

Cognitive Behavioural Therapy (CBT) is a popular therapy commonly used to treat depression and anxiety-related difficulties. While we are based in the London / Surrey boarders, Kent, Somerset and Stoke, we have a wealth of experience in delivering CBT online to clients across the UK.

CBT is an evidence-based talking therapy which helps you manage difficulties through understanding how on your thoughts, and mental images influence and how you feel, emotionally and physically, and how this in turn impacts your behaviour. In other words, if you have learnt negative thoughts towards something or a situation in the past, those thoughts may govern you to feel or behave in unhelpful ways when these situations happen. Unhelpful thinking patterns are learnt behaviours, which start from early childhood and beyond. CBT will help you identify these unhelpful thinking patterns and behaviours and teach you tools and coping mechanisms to break the vicious cycle of unhelpful thoughts, feelings and behaviours that we all often experience. 



In summary, we believe there are six fundamental principles of CBT:

1. Evidence based and Effective

CBT is based on evidence of what works. As a treatment, it has been subject to rigorous applied research and major research reviews over decades and has been shown to be the most effective treatment for a range of common psychological and emotional difficulties, including anxiety and depression. For these reasons it is the treatment of choice approved by the government’s official health watchdog, the National Institute of Clinical Health Excellence (NICE).

2. Interacting Systems Principle

Perhaps the most important principle in CBT, is the idea that it is not actual situations in our lives that determine how we feel; it is our interpretation of them. An analogy of this often used is if we were to imagine one of our dear friends walked passed us in the street. This situation can be interpreted in many ways, each leading to different emotions. For example, one person may interpret this as their friend acting like they’re too good to talk to them in public, and feel angry and annoyed. Another person may interpret this as a sign that their friend doesn’t really like them, and feel down and sad. Yet another person may interpret this event as their friend being in hurry and feel quite ok with them not stopping to chat. CBT is NOT about positive thinking, but it does aims to help you identify and challenge unhelpful thoughts that may be leading to unnecessary negative emotions.

3. Structured and Direct

CBT is typically a brief, time-limited therapy. To ensure we make the best use of the time we have available, sessions are structured using an agenda which is set out together at the start of each session. This generally helps us stay focused on the problems and goal at hand. We encourage you to think of things you would like to add to the agenda between our sessions. 

4. Focus on the ‘here and now’

Much of the emphasis in CBT is on how things currently are in your life, and how you would like things to be in the future. That is not to say that the past isn’t important; it is, and it does have an effect on how we are today. However, CBT takes the stance that when you find yourself suffering with any mental health problem, it’s a bit like you’ve fallen down a hole, and you might feel a bit stuck. When you start therapy, we join you in the hole and suggest we have two options in terms of how we spend our time together:

1. We focus on discussing and speculating why you fell down the hole, and going over how awful, upsetting and dark it is down there (all the meanwhile staying down the hole).


2. We spend the majority of our time working out how to get out of the hole and taking action to do so. Then, once you are out of the hole, we spend our time figuring out why you fell down in order to prevent it happening again in future.

Which would you prefer?

5. Problem and Goal Orientated

CBT maintains that is paramount in the early stages of therapy to have a clear understanding/ definition of exactly what the problem is, simply because it is a good place to start to overcome it (it is nonsensical to attempt to overcome a problem if you’re not quite sure what it is!). It is also vital to have clearly defined goals at the outset, otherwise therapy would be like setting off on a journey and not knowing where your destination is- you could end up driving all over the place, going around in circles and never really achieving anything.

6. Collaboration and Active Participation

In CBT both therapist and client are seen as responsible for change. A good way of explaining this is by using the analogy of the therapist as “coach”, and the client as the “sportsperson”. Based on their own training and experience, a coach is able to support and guide the sportsperson into achieving their goals. However, the coach can not play and win the match for the sportsperson. In view of this, ‘between-sessions’ tasks are set each week to enable the client to implement some of the strategies learnt while still in therapy. These tasks are considered vital for improvements to effectively occur.

Do you have questions?

It's not unusual to have questions about what type(s) of therapy may be suitable for you.

We're here to help. Please don't hesitate to get in touch so we can discuss what might help you.


We often get asked questions about our Online CBT Therapy, so we thought we would clear some of these up, with some of our most popular FAQs below. Please do not hesitate to call us on 07584 328192 or email for any other queries you may have, or to book in your therapy today.

How many sessions of Online CBT will I need?

There is no set answer for how many CBT sessions will be required as every difficulty and problem is different, therapy plans are bespoke to each individual. Following your initial session, we will understand further how many sessions you might require. Typically we recommend between 6 and 20 sessions – but it really depends on your individual circumstances.

What problems can CBT help with?

CBT has been shown to be an effective therapy for those suffering from anxiety related difficulties and depression. It has also been found to work well for those suffering from multiple other difficulties and problems, including psychosis, eating disorders, addictions and relationship difficulties. We may be able to advise when you get in touch whether CBT is something we feel would be helpful for you, but we would have a far better idea following your initial assessment session. 

How long to online CBT therapy sessions last?

CBT sessions typically last 50 minutes, although this may vary depending on individual need.  

How do I start my online CBT Therapy?

If you would like to start your Online CBT therapy with Counselling Psychology Online, please contact us to arrange your initial assessment session. If we agree Online CBT therapy is the right treatment for you, we will then go for from there and get you booked in for your regular CBT sessions.

What equipment do I require for Online CBT therapy?

Apart from a connection to the internet and a device such as a computer, laptop, tablet or mobile phone, no other equipment is needed for online therapy with Counselling Psychology Online. We recommend using headphones / earphones, but this is not essential. It will be your preference whether to use Zoom, Microsoft Teams, Skype or Vsee, and before your session we can help you to set one of these up. We believe the sessions are more effective when using video, but we understand not everyone feels comfortable with this, and so we are happy for you to have your camera off or to arrange telephone sessions.

Will Cognitive Behavioural Therapy work for me?

Cognitive Behavioural Therapy has proven to be a very effective treatment for many individuals; however, it is not for everyone. You will need to commit to the process and be prepared to participate during and between the sessions. CBT is not for everyone; if we think you will make more progress with another approach, we will let you know in your initial assessment session. Throughout your treatment, we will review and discuss how the CBT is working for you.

Online CBT Therapy with Counselling Psychology Online


We have experience providing bespoke online CBT therapy for adults, children, adolescents, couples and families.

For further information, to answer any questions, or to book in your online CBT therapy, please do not hestitate to contact us.  For additional answers to our most commonly asked questions regarding Counselling Psychology Online can be found on our FAQ page. We are a group of trained therapists and counsellors with many years of experience – find out more about the team.