What Is Virtual Cognitive-Behavioral Therapy?

Can you do cognitive behavioral therapy virtually?

Yes, several online therapy platforms offer virtual cognitive behavioral therapy (CBT) online. 

Can you do CBT via Zoom?

You can do CBT via Zoom; however, Zoom isn’t always guaranteed to stay unpublicized and secure. Online therapy platforms like BetterHelp use their own video platforms more tailored for therapy sessions.

Can online CBT work?

Research suggests that online CBT is as effective as CBT delivered in person for a variety of mental health conditions. For example, researchers from Queens University and the University of Toronto found comparable significant improvements in depressive symptoms and quality of life between individuals treated for major depressive disorder online and in person. They also determined that participants in the online CBT group had higher adherence to treatment than those in the in-person group. 

What is the main focus of cognitive therapy?

The primary focus of cognitive behavior therapy is to help individuals learn to identify problematic, negative thought patterns that contribute to emotional stress and reframe them to reflect more realistic, positive ones. CBT is an evidence-based method operating on the premise that our thoughts, feelings, and behaviors are interconnected, and by altering unhealthy thoughts (cognitions) and behaviors, we can improve emotional well-being and problem-solving skills. Here are the primary focuses of CBT:

• Identifying faulty thinking

CBT helps individuals recognize cognitive distortions and negative thought patterns that contribute to emotional distress. For example, one might tend to expect the worst possible outcome (catastrophizing), even if there’s no reason to think that’s what will happen. 

• Challenging and reframing faulty thoughts

Once negative thoughts are identified, CBT guides individuals in questioning their accuracy and validity. Then, the individual can reframe or reimagine them as more realistic, balanced, and constructive. 

• Changing behavioral patterns

CBT involves identifying unhealthy or maladaptive behaviors and replacing them with healthier, more productive alternatives. For example, avoiding social situations due to anxiety might be replaced with gradual exposure to those situations.

• Developing coping skills

CBT teaches practical techniques and strategies to help people cope more effectively with daily challenges. For example, the client might learn stress management techniques like deep breathing or body mindfulness. Part of this process also includes building communication and problem-solving skills. 

• Improving emotional regulation

Individuals can gain better control over their emotional responses by changing destructive thoughts and behavioral patterns. This can help reduce anxiety, depression, anger, or fear. 

What is the main goal of behavioral therapy?

The main goal of behavioral therapy is to help individuals learn to manage their own mental health challenges effectively and cultivate better well-being outside of treatment.

What is an example of a CBT treatment?

There are several techniques that therapists can combine to create a CBT treatment plan tailored to the individual. Treatment follows a structured approach, combining cognitive restructuring with behavioral interventions. Here’s an example of how counselors might use CBT and exposure therapy techniques to help a person with social anxiety:

• The therapist first helps the individual identify the negative thoughts contributing to the issue. For example, the person might think, "If I speak in public, people will laugh at me," or "I’ll embarrass myself, and everyone will think I’m incompetent."

• The therapist then guides the individual in challenging the accuracy of those thoughts. The client may be asked questions like, "What evidence do you have that people will laugh at you?" or "Is it really true that everyone will think poorly of you if you make a small mistake?"

• Once the individual understands that their negative thoughts may not be accurate, they work with the therapist to reframe them. For example, they might develop alternative, more realistic thoughts such as, "Most people won’t even notice if I make a small mistake," or "Even if someone disagrees with my point, that doesn’t mean I’m incompetent."

• Once the individual understands how to reframe their distressing thoughts, they are gradually exposed to the situations they fear, beginning with less anxiety-provoking scenarios and slowly working their way up to more difficult ones. For example, they might start by speaking up in a small, supportive group of friends. Then, once they feel more comfortable, they might practice giving a short presentation in front of a few colleagues. Finally, they gradually build up to larger social situations, like giving a public speech or attending a large social gathering.

The therapist may assign "homework" to practice these skills in real-life situations between sessions. For example, they may ask the person to start a conversation with a stranger or speak up during a meeting. The therapist and individual regularly review progress throughout the therapy process, noting improvements in managing anxiety and building confidence in social situations.

CBT treatments may also include guided meditations or visualizations to recall events causing emotional distress. This allows the individual to understand better their effects on thoughts, emotions, and behaviors. Then, the therapist and client work together to find practical solutions and productive ways to cope with them. 

Can I practice CBT without a degree?

No, you need to be a licensed therapist with an appropriate degree in a mental health field and a set amount of supervised clinical experience to practice CBT. However, the National Association of Cognitive-Behavioral Therapists does offer CBT certifications for non-mental health professionals. These certifications can benefit individuals working in addiction treatment centers, professionally led support groups, and mental health facilities as technicians and paraprofessionals. One can also obtain a CBT life coaching certification. 

Is online CBT free?

Online cognitive behavioral therapy sessions are not usually offered for free, but there are free online CBT resources. For example, UK-based ThinkCBT offers free downloadable worksheets and exercises. The Cognitive Behavioral Therapy Blog, courtesy of Dr. Albert Bonfil and CBTLA, also provides a wealth of information on CBT and a free CBT course and workbook.

Can I learn CBT online?

There are some online CBT certification programs for mental health practitioners. In addition to those listed above, websites are available for people who would like to learn CBT themselves, such as OnlineCBTResources.co.uk and The National Health Service. If you’d like to learn CBT online on your own, carefully vet your sources and make sure they come from credible organizations.

Who needs cognitive therapy?

CBT can benefit a wide range of individuals with a wide variety of mental and physical challenges. For example: 

• People with depression or anxiety disorders: Cognitive therapy helps address negative thought patterns and distortions that contribute to feelings of sadness, hopelessness, or excessive worry. 

• People with phobias: CBT is often effective in helping individuals with phobias by assisting them to confront and reframe irrational fears. 

• People with obsessive-compulsive disorder (OCD): Cognitive therapy can help individuals recognize and change repetitive, maladaptive thoughts and behaviors.

• People with post-traumatic stress disorder (PTSD): Cognitive therapy assists in reframing the traumatic event and reducing its emotional impact.

• People with eating disorders: It can help people challenge harmful beliefs about body image, food, and self-worth.

• People with substance use disorders: Cognitive therapy can be useful in identifying and altering thought patterns that contribute to addictive behaviors.

• People with emotional regulation issues: People who struggle to cope with stress or manage anger might learn healthier ways to think about and respond to stressful situations. 

• People with chronic pain or medical conditions: Cognitive therapy can help people cope with the discomfort of living with chronic pain or a long-term illness.

• People facing major life changes: People experiencing significant life transitions, such as divorce, loss, or unemployment, may benefit from learning to adapt their thinking patterns.