Online CBT is cognitive behavioural therapy with a therapist by secure video or, where appropriate, telephone. The work is still personal and collaborative: we talk about what has been difficult, make sense of patterns that may be keeping it going, and practise changes that matter to you. You can join from a private space anywhere in the UK.
What is CBT, exactly?
CBT looks at the connections between situations, thoughts, feelings, physical sensations and what you do in response. For example, avoiding something frightening may bring short-term relief while leaving the fear untested. We do not assume every difficult thought is “wrong”, or ask you to think positively. We develop a shared understanding of your pattern and choose practical steps that fit it.
What happens before the first session?
At Calm Breathing Therapies, you can start with a free 5–10 minute conversation. It is a chance to say what you are looking for, ask questions and see whether we might be a good fit. You do not need a diagnosis or a polished explanation. If online CBT does not seem suitable, I will be honest about that and discuss other options where I can.
If we decide to work together, we will discuss confidentiality, practical arrangements, your goals and what you would like to be different. You can read the current fees and frequently asked questions before getting in touch.
What happens in an online CBT session?
A session is a conversation with a clear purpose, not a test. We might review what has happened since we last spoke, choose a focus for the session, map out a difficult situation, practise a strategy or plan a small experiment for the week ahead. You can say when something does not feel right; the plan is something we make together.
Sessions at this practice are usually 50–60 minutes. We meet remotely from private spaces, so you will need a reliable connection, a device for video or telephone, and somewhere you can speak without being overheard. If privacy at home is difficult, we can talk about what may be workable before starting.
Do I have to do “homework”?
CBT often includes practising between sessions. That might be noticing a pattern, trying a new response, testing a prediction or taking a manageable step towards something you have been avoiding. We agree this together; it is not schoolwork, and there is no pass or fail. What you notice—including what did not go to plan—helps guide the next session.
CBT for panic may look different from CBT for OCD, low mood or trauma. The approach and pace depend on an individual assessment.
Is online CBT as real as in-person therapy?
Yes—online sessions involve working directly with a therapist, not simply completing an app or reading a worksheet. The NHS offers CBT in person, online and by phone. Online sessions can remove travel time and make it easier to fit therapy into the week, though some people prefer meeting in person. What matters is whether the format is suitable for your needs and whether you have a private, comfortable way to take part.
How do I check a therapist’s credentials?
You can check whether a CBT therapist is currently accredited on the BABCP CBT Register . I am BABCP-accredited, and my About me page explains more about my approach. Accreditation is useful information, but it is also okay to ask how a therapist works and whether their experience fits what you need.
How do I get started?
If you are aged 16 or over and looking for online CBT anywhere in the UK, request a callback or contact me directly. Our first conversation is free and there is no pressure to book therapy afterwards.
This article is general information, not an assessment or crisis support. If you cannot keep yourself or someone else safe, call 999 or go to A&E. For urgent mental health advice, call NHS 111 and select the mental health option.