Frequently Asked Questions
Here you can find clear answers to common questions about how online CBT works, what to expect from therapy, and how we can work together to support your goals. Whether you are new to therapy or transitioning from face-to-face sessions, online CBT offers a flexible, effective, and evidence-based approach to improving your mental health—from the comfort and privacy of your own space. If your question is not covered here, feel free to reach out directly.
FAQ's
Does online CBT work as well as face-to-face therapy?
Yes - research shows that online CBT is just as effective as in-person therapy for many difficulties, including various anxiety disorders. It uses the same evidence-based techniques as face-to-face sessions, delivered via secure video platforms. Many people find it more flexible and convenient, and less intrusive which can often help with engagement. Please see publication of a recent systematic review and meta-analysis, including 31 randomized trials concluding that online CBT yields similar effects compared to face-to-face CBT.
Will CBT be the right treatment for my difficulty?
CBT is a highly effective, evidence-based therapy for a wide range of emotional and psychological difficulties—including anxiety, depression, panic, OCD, trauma, low self-esteem, health anxiety, stress, and more. It focuses on understanding the patterns of thinking and behaviour that might be keeping you stuck, and helping you develop practical strategies to move forward. That said, no single approach works for everyone. If we discover together that CBT isn't quite the right fit for your needs or goals, I’ll be honest about that—and can help guide you toward other options that might be more appropriate. My priority is that you receive the support that’s most helpful to you, whether that’s through CBT or another form of therapy.
How do online CBT sessions work?​​
Sessions are held via a secure video platform (Microsoft Teams). They follow the same structure as in‑person sessions: we start by reviewing your goals, discuss challenges and progress, learn new strategies, and set practical steps to work on between sessions. You’ll receive any worksheets or resources by email so you can use them at home.
Is online therapy safe and confidential?​
Absolutely. All sessions are conducted using encrypted platforms to protect your privacy. I also follow the strict ethical and professional guidelines of the BABCP (British Association for Behavioural and Cognitive Psychotherapies) and comply with GDPR regulations. There are a few rare exceptions (e.g. risk of harm to yourself or others), which will be explained clearly in our first session and outlined our therapy contract. ​
How long will I need therapy for?
The number of sessions varies depending on your needs, but CBT is typically short‑term (anything between 12 - 20 sessions). We will be able to more accurately decide on how many sessions you may need following a thorough assessment. Following this, we will regularly review progress together so you get the right level of support for your goals.
Do I need to be good with technology?​
Not at all! If you can use a smartphone, tablet, or computer to make a video call, you can do online therapy. I’ll guide you through everything, and if you ever need help getting set up, I’ll provide clear instructions.
What happens in the first session?
The first session is an opportunity for us to get to know each other. We’ll talk about what brings you to therapy, what you’d like to work on, and begin to understand your goals. It’s also a space for you to ask any questions and see how you feel about working together.
What if I’ve had therapy before and it didn’t help?
That’s completely okay. Many people seek therapy more than once in their lives, and sometimes a previous approach, therapist, or timing may not have been quite the right fit. In our work together, we’ll take time to gently explore what felt unhelpful or difficult about your past therapy experiences. This helps us tailor the process to better suit your needs, pace, and preferences. CBT is a collaborative approach, which means we’ll work together to build a shared understanding of what’s been going on for you and agree on practical, meaningful steps forward—without rushing or using a one-size-fits-all approach.
If you're feeling unsure or apprehensive, that’s okay. You're welcome to use the initial session simply to get a feel for how I work, ask questions, and decide whether it feels like a good fit—there’s no pressure to commit.
What if I don’t feel comfortable speaking on camera?
That’s completely normal at first. Most people quickly get used to online sessions. If it helps, we can start with audio only or take things at your pace until you feel more comfortable.
Do I have to commit to the same day and time for my appointments?
Not necessarily. While many clients find it helpful to have a regular weekly slot for consistency and routine, I understand that life isn’t always predictable. I offer some flexibility and will do my best to accommodate changing schedules when needed.
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If you prefer to book sessions week by week or need varying times due to work, childcare, or other commitments, that’s absolutely fine—we can discuss what works best for you. My aim is to make therapy as accessible and manageable as possible within your life
