What Is Virtual Cognitive-Behavioral Therapy?

Whether you’ve previously received therapy or are starting to research treatment options, you may have read about virtual cognitive-behavioral therapy, a form of cognitive-behavioral therapy (CBT) administered via the internet. 

In recent years, online CBT therapy has gained attention for its potential to address various mental health concerns, including depression, anxiety, bipolar disorder, and others. Since 2021, four out of 10 Americans have used online therapy. To understand whether you might join this statistic, looking at how online CBT is practiced and how it might benefit you can be helpful.  

What is cognitive-behavioral therapy?

Cognitive behavioral therapy is a form of psychotherapy designed to help an individual better understand how thought patterns and beliefs are connected to emotions and behaviors. A CBT therapist, such as a clinical psychologist, counselor, or social worker, may start by helping clients identify unhelpful or destructive thought patterns.

These might be catastrophizing, assigning blame, jumping to conclusions, confusing emotions with facts, or partaking in other cognitive distortions. 

Once these patterns have been identified, the focus can shift to reframing and restructuring an individual’s thoughts and behaviors, replacing them with more helpful or positive ways of thinking. According to the American Psychological Association, “the focus [of CBT] is primarily on moving forward in time to develop more effective ways of coping with life.”

What mental illnesses can CBT treat?

Cognitive-behavioral therapies are widely supported as safe and effective treatments for various mental health conditions. These may include but are not limited to:

• Anxiety disorders
• Depressive disorders
• Phobias
• Eating disorders
• Substance use disorders
• Post-traumatic stress disorder (PTSD)
• Bipolar disorder

Cognitive-behavioral therapy is unique because it focuses on learning to recognize unhelpful ways of thinking and reframe them more positively and constructively. For this reason, CBT can equip individuals with the tools to address challenges in their lives as they arise.

According to the American Psychological Association, “CBT emphasizes helping individuals learn to be their own therapists.” This process can benefit their mental health and well-being in the short and long term. 

What happens during online cognitive behavioral therapy?

Regardless of whether therapy sessions are conducted in person or via an online platform, the focus remains the same: identifying and restructuring unhelpful thought patterns and behaviors. 

One of the differences between online cognitive-behavioral therapy and in-person CBT is the format. While in-person sessions are often conducted in an office setting, online CBT can be administered via a video call, instant messaging, or a voice call, depending on your preferences. Your mental health services provider may choose to start with an initial therapy session designed to get to know you better. After outlining goals, they can begin helping you address your life circumstances, current challenges, and mental health concerns.  

Therapists might also inquire about your point of view, thoughts, and beliefs. These mental health professionals can then teach you how to question and reframe the thoughts that are causing you distress. Like in-person cognitive behavioral therapies, online CBT providers may use various other techniques to help you improve your relationship with your thoughts. These may include:

• Role-playing exercises
• Journaling
• Stress-reduction techniques
• Mindfulness and mediation
• Exposure therapy

Your therapist may also provide you with additional exercises or “homework” assignments designed to help you put the strategies you’ve discussed into practice in your everyday life. Depending on your situation, they may recommend complementary practices like self-care or group counseling designed to maximize the benefits you receive from your therapy sessions. 

Is virtual cognitive-behavioral therapy effective?

Despite the difference in setting, online cognitive-behavioral therapy has gained widespread attention for its affordability, convenience, and effectiveness. For those with mental health conditions that may make it difficult to leave the house, like depression and anxiety disorders, the ability to attend therapy sessions from the comfort of home may be beneficial. Being able to message a therapist at any time of day may also be helpful for those who need additional guidance and support. For instance, you can use in-app messaging to ask your therapist how to implement the strategies from your CBT sessions in your everyday life. 

A 2017 study found internet-based CBT an effective and cost-efficient treatment for conditions like depression, panic disorder, specific phobias, bipolar disorder, and generalized anxiety disorder. A separate study from 2020 found that electronically-delivered CBT was at least as effective at reducing symptoms of depression as in-person CBT. 

If you are interested in exploring virtual cognitive-behavioral therapy, you can connect with a licensed therapist through an online platform like BetterHelp, which offers access to over 30,000 licensed therapists, with many specializing in CBT. Regardless of whether you choose to start therapy online or in person, cognitive-behavioral therapy could be the first step toward building a healthier relationship with your thoughts and behaviors.