Online counselling and therapy has significantly increased in popularity across the UK in recent years, helping to reduce the time people seeking mental healthcare spend on a waiting list. As more and more counsellors offer their services online, it has become easier to find professionals with expertise in treating a wide range of mental health challenges. Many people in the UK find they prefer the reduced waiting times, affordability, and ability to contact a qualified therapist from the secure of their home.  

Below, we’ll discuss the benefits of online counselling services in the UK and how counselling can provide accessible, personal care for all. 

Online counselling in the United Kingdom (UK): Mental health trends and talking therapies

According to the British Association of Counsellors and Psychotherapists’ (BACP) Public Perceptions Survey, approximately 30% of adults in the UK sought therapy or counselling during the past 12 months. In the same survey, 35% of people had seen a therapist or counsellor at some point in their lives. Additionally, one study found that there was a 124% spike in searches for online therapy in 2020.

In general, attitudes toward mental health have been changing across the UK in recent years. The following are some further counselling trends from the Public Perceptions Survey that reveal shifting attitudes toward therapy:

• Approximately 65% of people believe it’s better to talk to someone about personal challenges rather than take medication. 
• Approximately 73% of people who had seen a therapist said their experience was helpful. 

• 72% of people state there’s less stigma surrounding counselling (compared to 67% five years prior).
• 82% of people believe that it’s important to search for a therapist on an accredited register. 

Building progress through counselling

Online counselling can help people navigate a variety of life challenges. Some people seek therapy when going through a major life transition, such as a divorce or the birth of a child.

Online therapy can also help with relationship challenges, and people can seek online therapy for relationship problems as a couple or individually. However, a person doesn’t have to have a mental health condition or relationship problem to see a therapist. Therapists are there to speak about both big and small challenges in your life.

Therapy can help individuals develop improved self-esteem, manage intense emotions, achieve personal and professional growth, work toward their goals, and enhance overall well-being. 

With some online therapy platforms, it’s possible to contact your mental health team in between sessions, check in on progress, or ask for advice on how to practice strategies from therapy. 

Types of online counselling services available:  Find a therapist for anxiety, depression, and emotional stress

There are several types of online therapy available in the UK, including free NHS talking therapies and personal options. The costs may vary depending on your preferences for in-person or online therapy, insurance coverage, and more. Compared with many personal therapy services, online therapy platforms can be a good option for low-cost online counselling with qualified professionals. This may be particularly helpful for:

• Young people, or anyone who prefers secure video, audio, or chat-based therapy sessions
• Individuals dealing with challenges such as sexual abuse or relationship breakdown
• Individuals with low self-esteem, emotional issues, or other mental health challenges that clients may find difficult to discuss in person 

Research suggests that online therapy can treat numerous mental disorders. The following are some disorders with which online therapy can help, as well as some treatment approaches for each disorder.

Why choose online counselling in the UK: Help for depression

Online therapists often treat depression with cognitive behavioral therapy (CBT). During CBT, therapists typically help people identify and replace negative or untrue thoughts about themselves. This can relieve symptoms of depression and related emotional issues, helping clients cope and progress in their mental health journey. Oftentimes, it’s used in conjunction with medication. 

Online counselling for depression can take multiple forms, including personal therapy or group therapy sessions, depending on your needs. For example, if you deal with feelings of loneliness and isolation, group therapy may help you feel less alone. Individual therapy, in contrast, may be a better fit if you feel more comfortable talking about your symptoms in a one-on-one setting.

Therapists to help with phobias

Online therapists might treat phobias with exposure therapy. First, a therapist might ask a person to create a hierarchy of fear-inducing situations related to their phobia. For example, some people might have a fear of heights (acrophobia).

They might list the fear of looking at a tall building at the bottom of their hierarchy and the fear of looking down from the roof of a building at the top of their list. Then, the therapist might gradually expose the person to these feared situations while guiding them in relaxation techniques. Eventually, the person may be able to stop avoiding situations involving heights in their everyday life.

Providers who specialize in obsessive-compulsive disorder

Online therapists often treat obsessive-compulsive disorder with exposure and ritual prevention (sometimes called exposure and response prevention or ERP). First, a therapist might teach a person relaxation techniques to use during exposure exercises. Then, the therapist might gradually expose the person to anxiety-inducing situations related to their obsessions. 

For example, if a person believes they must wash their hands immediately after touching doorknobs due to an obsession with possible contamination, the therapist might first show the person a picture of a doorknob and ask them to practice relaxation techniques.

Eventually, the therapist might have the person get close to a doorknob and then touch one without engaging in the ritual of handwashing. This process may lead the person to see that nothing bad happens when they don’t engage in a compulsion after touching a doorknob. 

Can web-based therapists treat trauma through talking therapies?

Online therapists can use a diverse array of approaches for people who have experienced trauma, depending on the person’s symptoms and unique characteristics. The American Psychological Association (APA strongly recommends four types of therapy for post-traumatic stress disorder (PTSD): cognitive behavioral therapy, cognitive processing therapy, cognitive therapy, and prolonged exposure. 

The APA also conditionally recommends three types of therapy for PTSD: brief eclectic therapy, eye movement desensitization and reprocessing (EMDR), and narrative exposure therapy. Therapy may be used in conjunction with medication for PTSD. 

What to expect in your first session

With many online therapy platforms, users get to choose between personal, secure video, audio, or live messaging for their live therapy sessions, via their computer, phone, or other internet-connected device. You get to choose whichever method you prefer, though many therapists recommend secure video sessions if that’s something you’re comfortable with. Here’s what you can expect from your first session:

• The counsellor will likely ask you to speak about what made you decide to give therapy a try.  
• The counsellor will review your symptoms and mental health history. 
• Toward the end of the first session, counsellors will often ask about your goals and expectations.
• Some counsellors may assign “homework” or activities for you to try on your own between sessions. 

It may take more than one visit to get comfortable sharing your emotions with your counsellor. They should be encouraging and non-judgmental, as though they are your friendly team mate on your journey to improved mental health. If, however, you decide you would prefer a different provider, BetterHelp allows you to switch at any time, no questions asked.

Online counselling, UK: Where to find a qualified therapist or counsellor for free support

Some online therapists have their own websites listing their services. Others may be listed in an online directory that allows users to sort counsellors by specialization or conditions treated, like couples counselling or Christan counselling.

These directories may be a good way to find someone who has experience with specific treatments that interest you. Therapists may also list information about their training and professional affiliations.

Accessing counselling: Personal vs. NHS

In the UK, many people find themselves choosing between personal therapy and NHS services. There are pros and cons to each: 

• Personal services: There is often no waiting list, and sessions are flexible. You may need to spend more, though online therapy can be a more affordable option. 

• NHS services: The government aims to maintain waiting times for the first appointment under 6-18 weeks, though it may be longer in practice due to high demand and limited availability.  You can self-refer for NHS talk therapy. 

• Free or low-cost and charity-based options: Charities and other organisations may offer counselling for free or at reduced rates (more details below).

Charities and talking therapies: Low-cost counselling services in the UK

Many UK-based charities provide free or low-cost counselling and talking therapies for individuals struggling with mental health challenges. Organisations like Mind offer local services and resources to help people find emotional support near them. Samaritans provides 24/7 emotional assistance, especially for those in crisis or distress. Turning Point supports people facing issues such as substance use, anxiety, or depression, often combining counselling with broader community services. These charities aim to make therapy accessible, regardless of income or background.

Online therapy platforms for mental health support

Many therapists offer their services through online platforms, such as BetterHelp. BetterHelp allows you to be matched with a therapist according to your needs and preferences. 

With a network of more than 1,000 therapists in the UK, BetterHelp provides a wide range of professionals who may have experience in your specific areas of concern. You can also switch therapists at any time for no additional cost until you find the right fit for you, and you can participate in sessions from your own home via audio, video, or live chat. 

Over the last decade, many researchers have studied online therapy to assess its effectiveness for various mental disorders. In one systematic review and meta-analysis from 2020, researchers looked at the effectiveness of electronic cognitive behavioral therapy (eCBT) for depression.

The researchers concluded, “Our results demonstrated that eCBT was more effective than face-to-face CBT at reducing depression symptom severity.” Note that the researchers use “face-to-face” therapy to describe in-person therapy. Remote therapy can also involve face-to-face interaction through video chat.