Cognitive behavioral therapy (CBT) is one of the most researched forms of talk therapy, and it translates unusually well to online formats. Here’s what CBT is, how online CBT works, what the evidence says, and how to find a good program.
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Online-Therapy.com pairs you with a licensed therapist, weekly live sessions by video, voice or text (Standard plan and up), and a step-by-step CBT program. Use code THERAPY20 for 20% off your first month.
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What CBT is
The American Psychological Association describes CBT as a form of psychological treatment that has been shown to be effective for a range of problems, including depression, anxiety disorders, and more. It’s based on the idea that psychological problems are partly based on unhelpful ways of thinking and learned patterns of behavior, and that people can learn better ways of coping. Treatment usually involves identifying distorted thinking, testing it against reality, facing fears gradually, and practicing new skills.
How online CBT works
- Structured modules you work through, often with worksheets
- A therapist who reviews your work, gives feedback, and meets you live
- Homework between sessions — thought records, behavioral experiments, exposure steps
- Progress tracking so you can see what’s changing
Does online CBT work?
For many common conditions, yes. Meta-analyses in World Psychiatry (Andersson et al., 2014) and Cognitive Behaviour Therapy (Carlbring et al., 2018) found that guided internet-based CBT and face-to-face CBT produced equivalent overall effects. The key is guidance: programs with a therapist involved performed best in research. See is online therapy effective?
You don’t have to handle anxiety alone.
Online-Therapy.com connects you with a licensed therapist and a structured CBT program you can follow from home. Use code THERAPY20 for 20% off your first month.
See how it works for anxiety →Sponsored link · Cancel anytime · Not an emergency service — in crisis, call or text 988
Where to get online CBT
Online-Therapy.com is built around CBT: every plan includes an eight-section CBT program with 25 worksheets, and all its therapists have CBT training. Your therapist replies to your worksheets Monday to Friday, and the Standard plan adds a weekly 45-minute live session. It costs $48 to $96 per week in the first month (20% off with THERAPY20), then $60 to $120 per week. Read the full review.
Get the most from online CBT
- Set specific goals in your first session.
- Do the worksheets even when you don’t feel like it — that’s where the skills build.
- Be honest with your therapist about what’s hard.
- Give it several weeks of consistent practice.
Frequently asked questions
What is online CBT?
CBT delivered over the internet — usually structured modules and worksheets plus sessions and messaging with a therapist.
Is online CBT as effective as in-person?
Meta-analyses have found equivalent overall effects for guided internet-based CBT and face-to-face CBT across many conditions.
How long does CBT take?
CBT is typically short-term and structured; many programs run for several weeks to a few months.
Ready to talk to a licensed therapist?
Online-Therapy.com pairs you with a licensed therapist, weekly live sessions by video, voice or text (Standard plan and up), and a step-by-step CBT program. Use code THERAPY20 for 20% off your first month.
Get started with Online-Therapy.com →Sponsored link · Cancel anytime · Not an emergency service — in crisis, call or text 988
Sources
- American Psychological Association: Cognitive behavioral therapy
- Andersson G. et al. (2014). Guided Internet-based vs. face-to-face CBT: a systematic review and meta-analysis. World Psychiatry.
- Carlbring P. et al. (2018). Internet-based vs. face-to-face cognitive behavior therapy for psychiatric and somatic disorders: an updated systematic review and meta-analysis. Cognitive Behaviour Therapy.
- NIMH: Psychotherapies
- Online-Therapy.com: Pricing
- Online-Therapy.com FAQ: Do all the therapists have CBT training?