Online therapy has become a popular option for many seeking mental health support. But how effective is it, really? Let’s explore what the research says about online Cognitive Behavioural Therapy (CBT) for anxiety, low mood, and its impact on adolescents and adults.
What Is CBT?
Cognitive Behavioural Therapy (CBT) is a structured, evidence-based form of talk therapy. It focuses on the connection between your thoughts, feelings, and behaviours. The basic idea is that unhelpful thinking patterns can influence how we feel and act, which can contribute to problems like anxiety and depression.
CBT helps you:
- Identify unhelpful thoughts – for example, “I always mess things up.”
- Challenge them – asking yourself if the thought is accurate or useful.
- Change behaviours – gradually trying out new ways of coping or acting.
It’s goal-focused, and practical, giving people tools they can use in daily life.
What Is Online CBT?
Online CBT takes the principles of traditional CBT and delivers them over the internet. It makes therapy more accessible, especially for people who:
- Live far from a therapist.
- Have busy schedules.
- Prefer the privacy of working from home.
Online CBT covers the same core areas as face-to-face therapy, including challenging unhelpful thoughts, practicing coping skills, and changing behaviours, but it’s designed for the digital space.
Who Can Benefit?
Adults:
Online CBT is a flexible and convenient option for adults dealing with anxiety, low mood, or stress. You can work through the program from home, at times that fit your schedule, which can make it easier to stay consistent. For many, online CBT is just as effective as meeting a therapist in person, and it provides practical tools you can use in everyday life. Studies have shown that internet-based CBT can significantly reduce depressive symptoms in adults, with improvements comparable to traditional face-to-face therapy (PMC).
Adolescents and Young People:
Online therapy can be especially appealing for younger people. It offers privacy, structure, and interactive ways to practice coping skills. Many young people find it easier to engage with online programs than traditional therapy, partly because it fits naturally into the digital world they already use. It can also help build confidence in managing emotions and problem-solving skills in a safe environment. Research indicates that internet-based CBT is effective in treating anxiety and depression in adolescents, with improvements in self-esteem and emotional regulation (Taylor & Francis Online).
How Long Do Benefits Last?
Most people notice positive changes after a few weeks of regular online CBT. You may start to feel more in control of your thoughts, less overwhelmed by stress, and better able to cope with low mood.
These improvements can last for months, particularly if you continue to practise the skills you’ve learned. For ongoing support, occasional check-ins with a therapist or returning to online exercises can help maintain progress and prevent setbacks. The focus is on building long-term habits and resilience, rather than just short-term relief.
Key Takeaways
- Accessible: Online CBT makes therapy possible even for those with busy lives or who live far from therapists. You can work at your own pace and in your own space.
- Effective: It helps both adolescents and adults manage anxiety, low mood, and stress, giving practical tools to handle life’s challenges.
- Practical: You learn techniques you can use every day—challenging unhelpful thoughts, managing emotions, and changing behaviours for the better.
- Sustainable: The benefits often last beyond the program, especially if the skills are practised regularly. It’s about creating habits that support mental well-being long term.
In short: Online CBT isn’t just convenient—it works. Whether you’re an adult looking for flexible support or a young person wanting privacy and structure, online therapy can give you the tools to take control of your mental health and feel more confident in handling life’s ups and downs.
Jimmy Williams, Cognitive-Behavioural Therapy 