Cognitive behavioral therapy (CBT) has the most research supporting its efficacy in treating depression, anxiety, trauma, substance use, and a variety of other mental health conditions. For many, it’s considered the gold standard of therapeutic treatments due to its effectiveness and ability to help a wide range of individuals.
Recent research evaluating CBT formats has found that online CBT is as effective as in-person therapy for treating many conditions. The tools and strategies learned in CBT for addressing negative thought patterns and promoting self-esteem can be effectively taught online. What research indicates is that the main factors indicating the success of CBT treatment are consistency in engaging in therapy and building a strong therapeutic alliance, regardless of the format.
How Does Cognitive Behavioral Therapy Work?
Cognitive behavioral therapy is a structured, goal-oriented psychotherapy that addresses the relationship between thoughts, feelings, and actions. It operates on the principle that thoughts drive our emotions and behavior. These thoughts, when negative, lead to negative emotions and actions that contribute to poor mental health. By identifying and changing the root thoughts that contribute to stress and other symptoms, individuals can manage their mental health, build self-esteem, and learn tools for emotional management.
During a CBT session, whether in-person or online, your therapist will work with you on specific issues you’re facing and set measurable goals for improvement. Much of the work is focused on challenging and reframing negative thoughts. However, a significant aspect of therapy is working on relaxation techniques, emotional management, and strength-building to promote confidence and resilience.
One of the reasons CBT is so effective for such a wide variety of mental health conditions is that it’s versatile and adaptable. CBT can be tailored to your unique challenges, be used as a strategy to promote self-esteem in the absence of mental health problems and be adapted to several formats, including group and online therapy sessions.
How Does CBT Work Online?
Online CBT uses the same principles and evidence-based practices as traditional, in-person therapy but is conducted through phone or video calls. The sessions occur as they would face-to-face: discussing current issues, evaluating goals, and working on specific skills outlined in those goals. The flexibility of online platforms allows you to access therapy from your home or wherever you have an internet connection, which can be especially beneficial for those who live far from a therapist, are limited in travel, or are anxious about meeting in person.
Research has shown online cognitive behavioral therapy to be as effective as in-person therapy for many conditions, especially depression and anxiety. The success of treatment largely depends on consistency and communication. Consistency in therapy and practicing skills learned outside therapy will promote long-term success in symptom management. Open communication and building a strong alliance with your therapist will offer the highest quality of treatment.
Benefits of Online CBT~Is it Right for You?
Knowing that online CBT is as effective as in-person treatment, the primary question is which option is better. Neither option is necessarily better than the other, as both effectively manage short-term symptoms and provide long-term mental health benefits. The choice of therapy format is highly individual and ultimately comes down to your unique needs and what option will work best for you.
One of the primary advantages of Online CBT is convenience. You can participate in therapy anywhere you have an internet connection, eliminating the need for travel and allowing for greater flexibility in scheduling. For individuals who need to travel long distances to get to therapy or have limited access to travel, online CBT offers unparalleled accessibility.
Additionally, being in a familiar environment and having private sessions are things many people desire in psychotherapy. A familiar environment helps many people feel more comfortable and engaged in therapy as they feel safe and secure discussing personal issues. It’s also natural to want to keep therapy itself private and not need to explain why you’re going to sessions or interact with people other than your therapist before or after sessions.
In determining whether online or in-person CBT is a better fit for you, here is a simple checklist to weigh the pros and cons:
- Location: Are there qualified CBT therapists in your immediate area?
- Yes: Online or In-Person options depend on accessibility.
- No: Online CBT opens up access to options across your state.
- Accessibility: Can you reliably get to a therapist’s office for sessions?
- Yes: Online or In-Person CBT options are both effective.
- No: Online CBT opens access to therapy.
- Internet Connection: Do you have reliable internet access and are comfortable using technology?
- Yes: Online CBT may be a good fit if accessibility is limited.
- No: In-person CBT is a better option if there are no barriers to accessibility.
- Schedule Flexibility: Do you need flexible scheduling due to a busy lifestyle?
- Yes: Online CBT offers more flexibility.
- No: Online or in-person CBT are both good options.
- Privacy: Do you feel uncomfortable discussing personal issues face-to-face?
- Yes: Online therapy offers phone or videoless sessions that allow you to stay private.
- No: In-person CBT is better if you prefer to discuss personal issues face-to-face.
Use this checklist to help determine which option is best for you, and if you have any more questions about what’s involved in online or in-person cognitive behavioral therapy, call us at (248)-514-4955. We’ll be happy to answer any questions you have.
Get Started With Online Cognitive Behavioral Therapy Today
Cognitive behavioral therapy is a highly effective treatment for many mental health conditions, and the option to participate in treatment online has made it even more accessible. Whether in-person or online, CBT can help you manage anxiety, depression, trauma, substance use, and many other mental health challenges.
At Start My Wellness, we’re here to help you navigate your mental health journey with the support and expertise you need. Our qualified therapists are experienced in providing CBT online or in person and ensure you receive personalized care no matter where you are.
If you’re ready to get started with cognitive behavioral therapy, call us at (248)-514-4955 and schedule an appointment. We’re here to help you reach your goals and make meaningful progress toward a better you.
Sources
- Start My Wellness: Cognitive Behavioral Therapy
- Start My Wellness: Understanding CBT for Adults: What to Expect in Your First Session
- JAMA Psychiatry: Effectiveness and Acceptability of Cognitive Behavior Therapy Delivery Formats in Adults With Depression
- International Journal of Preventative Medicine: Internet-Delivered Versus Face-to-Face Cognitive Behavior Therapy for Anxiety Disorders: Systematic Review and Meta-Analysis
- Frontiers in Psychology: Therapeutic Alliance and Outcome of Psychotherapy: Historical Excursus, Measurements, and Prospects for Research
- Start My Wellness: Finding the Best CBT Therapist Near You
Author: Anton Babushkin, PhD
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