Online CBT Therapy UK: Free Resources
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Finding therapy that fits one's needs can be challenging, whether because of scheduling, cost, or a lack of availability. The growing demand for mental health support in the UK has added to these challenges. However, it’s also given rise to a number of alternative options for getting help. Online therapy is one such option.
Since the early ‘00s, internet-delivered cognitive behavioural therapy (iCBT) has been extensively studied and suggested to be effective in treating a number of mental health conditions at a “lower cost and greater convenience than traditional therapy.” Here, we’ll explain how CBT works and where to find free or low-cost online CBT in the UK.
What is cognitive behavioural therapy (CBT)?
CBT is often effective for treating anxiety, depression, and a range of other common mental health challenges. Potential benefits of this type of treatment include gaining practical skills for managing emotions, handling stressful situations, and promoting a more positive outlook on life. CBT work is based on a few key points:
- It focuses on thoughts and behaviors. CBT is based on how our thoughts directly influence our emotions and behaviors. As such, individuals may experience positive changes in their moods and actions by identifying and changing negative thought patterns.
- It’s a structured approach. CBT is typically delivered in a structured format with specific goals and techniques, often including homework assignments so clients can practice learned skills between sessions.
- It’s a collaborative process. In CBT, the therapist and client work closely together to identify problematic thoughts and behaviors, challenge them, and develop healthier coping mechanisms.
- It has a wide range of applications. CBT can be used to address various health challenges, like anxiety, depression, PTSD, insomnia, chronic pain, and others.
Potential benefits of cognitive behavioural therapy (CBT)
CBT’s practical, client-driven approach is thought to contribute to the method’s success. For example, by identifying specific thought patterns, individuals may be able to better understand how their thinking impacts their emotions and actions. Once they’re identified, learning to challenge negative thoughts and actively manage behaviors can lead to a greater sense of personal control and confidence. Plus, the practical strategies CBT teaches can help individuals manage stress, difficult emotions, and challenging situations.
Common online CBT methods
Online CBT uses many of the same methods as conventional, face-to-face treatment. If you’re engaging in CBT online, you might complete cognitive restructuring exercises through journaling or guided prompts. Individuals engaged in online CBT may use goal-setting tools, mood and behavior trackers, guided relaxation tracks, worksheets, and educational materials often delivered through a platform that offers live video sessions with a therapist.
Also note that there are several other modalities that are built on the principles of CBT, which a mental health care provider may recommend as part of online or in-person treatment in certain situations. Some examples include exposure therapy and dialectical behavior therapy.
The need for mental health care in the UK
Affordable mental healthcare options are essential for people who need support. Stressors and challenges in finding help can worsen an individual’s mental health, creating a vicious cycle. This concept is particularly relevant in an age where mental health challenges and the demand for services are higher than ever.
Almost a quarter of UK respondents in a 2023 survey reported experiencing high levels of anxiety, and almost 10% of individuals surveyed reported low levels of happiness. In 2023, 6,069 people died by suicide in England and Wales, which is the highest rate since 1999. These statistics reflect a strong need for affordable mental health care in the UK.
Factors driving the need for more mental health care options in the UK
The high prevalence of mental health challenges isn’t the only factor in the need for available mental health care In the UK. Individuals seeking treatment may run into additional obstacles that result in a lack of support for managing their mental health effectively. These may include a long time to receive treatment in some areas, geographical disparities in service availability, stigma surrounding mental health, and systemic barriers faced by specific demographics such as young people, BIPOC (Black, Indigenous, and People of Color), and those from lower socioeconomic backgrounds.
Online CBT therapy (UK) free options
Online CBT, particularly free or low-cost options, can help many individuals overcome barriers to support. There are many ways to find free or low-cost therapy in the UK—from public services to educational institutions to charitable organizations. Each option offers unique features and benefits for individuals of different ages with varying needs.
NHS resources for online CBT therapy (UK) for free
The NHS offers free therapy through the NHS Talking Therapies program. To receive these services, individuals can obtain a referral from their general practitioner or refer themselves directly. In the initial session, a mental health professional will typically assess the most appropriate type of therapy for the individual. This might involve CBT, guided, internet-based self-help exercises, counseling, or a combination of these. NHS talking therapy is typically delivered via video chat, phone, online courses, or in person.
Charities and nonprofit platforms for online CBT
Organizations like Samaritans, Mind, and Anxiety UK offer completely free or low-cost mental health services, including individual therapy, group counseling, and crisis support. Additionally, many colleges and universities across the UK provide free counseling to their students. Students can often receive services such as individual counseling, support groups, and workshops to help them cope with anxiety, depression, stress, and other mental health challenges.
CBT-based apps and online tools
CBT is generally intended to be administered by a qualified provider and is typically most effective this way. However, many apps and online tools offer self-guided programs for individuals to learn CBT techniques at their own pace, which can be a useful supplement to professional care.
SilverCloud offers free self-led online therapy, as does Living Life to the Full (LLTTF). Wysa, another virtual therapy platform in the UK, features a free AI service that offers tools within the chat. However, they do charge for a premium version.
Potential benefits of online CBT therapy
Online CBT therapy offers several unique potential benefits. For example, due to its remote nature, it's often widely available to a broader segment of the population. In addition, individuals can schedule online therapy sessions at any time and attend them from anywhere they have an internet connection. Plus, paid online therapy platforms are often cost-effective. Other benefits include:
- Comfort. Some may feel more comfortable talking about personal challenges and emotions from home rather than face to face with a provider.
- Improved treatment adherence. Online platforms often provide reminders and structured programs to help users stay consistent with the treatment process, which may lead to improved treatment adherence.
- Flexible scheduling. Many online providers offer unconventional hours for those who need them, such as nights and weekends. Plus, virtual therapy scheduling in general can be flexible since there's no commuting required.
Online CBT is an evidence-based treatment, with multiple studies showing it can often be as effective for treating conditions like depression and anxiety as in-person CBT. For example, in one study, individuals took part in a nine-week, internet-delivered CBT program designed for anxiety and depression treatment. After completion, the researchers report that participants showed significant improvements in symptoms of anxiety and depression, such as low mood, difficulty concentrating, persistent worry, and more.
When to consider additional mental health support
Individuals may consider seeking additional mental health support beyond free online therapy when their needs are complex, involve significant distress or instability, or require immediate intervention. For example, individuals with conditions like severe depression, acute psychosis, suicidal ideation, or trauma with complex symptoms may need immediate in-person treatment. In some cases (but not all), online therapy might not be appropriate for individuals with conditions that put them at risk for physical health problems that could lead to a medical emergency, such as an eating disorder or substance use disorder.
Affordable paid options for CBT therapy
While free internet-delivered CBT can be an effective tool for individuals seeking to improve their mental health, it can have limitations or be difficult to find. Free therapy options may also have a smaller selection of counselors from which to choose, potentially limiting the types of care available.
In such cases, some individuals may find paid therapy platforms better fit their needs. Many online providers, such as BetterHelp, offer affordable therapy options in the UK. For example, BetterHelp has subscriptions as low as £65, billed every four weeks.
How to get started with online CBT
When beginning your online therapy journey, you might research platforms to compare features, therapist availability, accreditation, and pricing (if applicable). Once you’ve chosen a service, sign up on the platform and create an account. Once you’ve registered, you’ll usually be asked to complete a brief questionnaire about your mental health concerns and what you’re looking for in a therapist.
Once you've chosen or been matched with a professional who aligns with your needs, you might set up an initial consultation or session to discuss your concerns and see if the therapist is a good fit for you. After that first session, you and your therapist can discuss a treatment plan and schedule regular sessions.
Takeaway
Frequently asked questions
How much is a CBT session in the UK?
Cognitive-behavioral therapy in the UK can have different costs depending on where someone seeks support and what type of therapist they access. Individual therapy in the UK costs from 70 to 150 pounds per session. Unique forms of therapy like relationship counseling, family therapy, substance use recovery treatment, and support for rarer mental health problems may cost more. Treatment is free if you get therapy through the National Health Service (NHS).
What is the best free CBT app?
There aren’t many apps you can download that offer CBT for free. Online therapy often has a cost because therapists are paid for their time in supporting clients and can’t work for free, even in the short term. However, you may be able to get low-cost therapy through your computer or smartphone with an online therapy platform. These services are often lower in cost than in-person therapy because the provider can reduce office rent and travel costs.
What are the five steps of CBT?
Five steps clients might encounter in CBT include the following:
- Identifying negative thought patterns and beliefs
- Challenging or reframing negative thoughts and beliefs to improve behaviour
- Finding effective ways of changing maladaptive behaviors
- Developing coping mechanisms to respond to difficult situations
- Maintaining progress throughout sessions by continuing to make the right choices, attending therapy, doing therapy homework and tasks, and practicing the advice the therapist offers
CBT can be a helpful modality for common mental health problems like depression and anxiety, and it has often been proven to positively affect the mental well-being of clients.
Is CBT legal in the UK?
Cognitive-behavioral therapy is legal to practice in the UK. Some might confuse CBT with the abbreviation CBD, which stands for cannabidiol, a chemical present in the Cannabis sativa plant. CBD is legal in the UK as long as it contains less than 0.2% THC.
When is CBT not appropriate?
CBT might not be effective for everyone. Some people don’t respond as well to behavioral methods of support and may benefit more from validation-oriented approaches or modalities focused on healing the past, such as eye movement desensitization reprocessing therapy (EMDR) or internal family systems therapy (IFS). However, clients can try over 400 therapeutic modalities, so consult multiple therapists to find the best one for your unique needs. Look for modalities that are evidence-based and person-centered.
How long does a CBT session take in the UK?
On average, therapy sessions are around 30 to 60 minutes in length, depending on the therapist and method of therapy a client selects. Certain therapy sessions may be longer if they involve an assessment or documentation.
Is CBD good for anxiety and panic in the UK?
CBD might help some people with anxiety or panic in the UK. However, CBD products are not recommended for everyone. To know whether CBD might be helpful to you, talk to a doctor. The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
How common is CBT in the UK?
CBT is one of the most commonly practiced therapeutic modalities in the UK. In the NHS, CBT makes up 41% of psychotherapy services received by clients. Many independent practice therapists also practice CBT, as it is one of the most effective therapeutic modalities and is heavily evidence-based.
How long is the waiting list for CBT in the UK?
The waiting list for CBT through NHS can vary depending on where you live and whether you self-refer or get referred by your provider. In some locations, waitlists may be longer because of demand or a lack of providers in the area. However, the NHS tries to keep waits under eight weeks long.
Is CBT cost-effective in the UK?
CBT in the UK is free through the NHS and other options like charities. Low-cost options for CBT could include sliding-scale CBT or online therapy. For example, online platforms often start as low as 65 pounds, billed every four weeks.
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