Online CBT for anxiety & persistent worry
When “what if?” takes over, it can be hard to switch off or enjoy what is happening now. We can explore the worry together.
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What you might notice
Worry may move from one subject to another — work, family, money or everyday decisions — and feel difficult to switch off. You might notice tension, poor sleep or a need to feel completely certain. When this pattern is persistent and affects daily life, it can be part of generalised anxiety disorder (GAD).
How CBT for anxiety can help
We explore what keeps the worry going, distinguish problems you can act on from hypothetical worries, and practise responding differently to uncertainty. CBT can include problem solving, testing predictions and reducing repeated reassurance seeking, with steps agreed around your goals.
What could progress look like for you?
Spend less of your day trying to feel completely certain, and more of it doing things that matter to you. We’ll choose goals that are meaningful to you and review how the work is going.
Can CBT for anxiety be done online?
Yes. Online CBT for anxiety and persistent worry follows the same collaborative approach as an in-person session. We can explore a recent example of worry, notice how reassurance or avoidance may keep it going, and agree practical steps between appointments. Read more about online CBT therapy or what sessions involve.
What happens in an anxiety CBT appointment?
We begin by understanding where worry shows up in your life and what you would like to change. We might use a recent situation to see how uncertainty, checking, avoidance or reassurance fit together. We then agree a practical focus and review what you learn between sessions.
Anxiety takes different forms. If sudden attacks are the main concern, see CBT for panic attacks. For fear linked to a particular trigger, see CBT for phobias. The assessment helps us choose a plan that fits you.
General information, not a diagnosis. Your experience and goals guide our assessment and the plan we agree together.
Further reading and sources“Has the anxiety gone yet?”
Checking how anxious you feel can take up more and more of your attention. This short video looks at returning to what you were doing, even when some anxiety is still there.
You do not have to feel completely calm before taking a small step towards something that matters to you.
Watch on YouTube (opens in a new tab)How the cycle can keep going
This example shows one way the pattern can be maintained. Your own triggers and responses may look different.
Read the cycle step by step
- Trigger: An unanswered message
- Meaning: Something must be wrong. I need to know for sure.
- Feelings: Anxiety, tension and more ‘what if?’ thoughts.
- Response: Check again, seek reassurance or rehearse outcomes.
- What keeps it going: Relief fades. Uncertainty feels harder to tolerate.
The short-term response can make the pattern more likely to repeat. This is an illustration, not a diagnosis or an individual formulation.
Questions about starting therapy
Practical information to help you decide what to do next.
Do I need an anxiety diagnosis before contacting you?
No. You can get in touch because worry is affecting your life, even if you are unsure what to call it. We will explore your difficulties and whether CBT is suitable.
How much does online CBT for anxiety cost?
A standard appointment costs £70 for 50–60 minutes. A free 5–10 minute first conversation gives you space to ask questions before booking. See all session options and terms.
Can I have CBT for anxiety by text?
I offer CBT by text or SMS at £50 for a scheduled 50-minute session. Whether written sessions are appropriate depends on your assessment, goals and the interventions involved.
How many sessions will I need?
There is no fixed number for everyone. We discuss your needs, agree goals and review progress together. You can ask about the likely plan before committing to further appointments.
What would you have more room for if worry took up less of your day?
A free 5–10 minute consultation is a chance to talk about what you need and whether we could work well together.
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