Can You Get Free Online Cognitive Behavioral Therapy (CBT)?

Cognitive behavioral therapy, often abbreviated to CBT, is one of the most popular and widely used forms of therapeutic treatment. It has been referred to as the gold standard in therapy practice, and research repeatedly suggests its efficacy in addressing a range of mental health disorders as well as various emotional, behavioral, and relationship concerns. CBT is based on the idea that a person’s thoughts can have a direct impact on their feelings and behaviors, which can significantly affect their life. CBT helps address unhealthy thought patterns in order to improve mood and behavior.

Keep reading to learn more about these options and determine which one might be right for you. 

What is cognitive behavioral therapy (CBT)?

Cognitive behavioral therapy (CBT) is a type of psychotherapy, or talk therapy, which is when a trained therapist or counselor uses various techniques in a back-and-forth dialogue with a client to address mental health challenges. 

There are hundreds of talk therapy modalities, but CBT is one of the most well-known and well-studied. Traditional CBT is used to treat a wide variety of mental health concerns, from depression to low self-esteem to ADHD, and variations of it (like dialectical behavior therapy) can also be helpful for many types of challenges. Research suggests that CBT can often be just as effective when delivered online as when it’s delivered in person.

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How CBT works for anxiety and other mental health conditions

To help people manage anxiety disorders and phobias, depression, and other conditions, CBT may teach them to become aware of their thought patterns. In particular, it’s about helping clients recognize distorted ways of thinking, which are associated with various mental health conditions.

Overgeneralization and mind reading are two examples of cognitive distortions that a person might learn to notice in themselves. After that, the therapist may guide the individual in learning techniques to potentially shift these negative thought patterns in a healthier and more realistic direction.

For example, a therapist might use CBT to help a client with generalized anxiety disorder reframe an anxiety-producing situation. Imagine that the client met up with an old friend recently and felt like the friend wasn’t excited to see them, which led to the client’s excessive worry that the friendship is on the rocks. The therapist might help the client:

• Consider whether there’s any evidence to support their conclusion
• Label the thought as distorted and untrue or unlikely if not
• Reframe the unhelpful thoughts about the friendship in a more realistic way

What can CBT be used to treat?

In-person or online CBT with a qualified mental health professional can be used to address many different types of challenges, from diagnosable disorders to day-to-day emotional challenges. A therapist may use CBT techniques to help a client:

• Reduce anxiety and manage fears 
• Improve symptoms of depression through cognitive restructuring
• Address symptoms of other conditions, like PTSD, OCD, bipolar disorder, and more, sometimes in combination with other strategies
• Learn strategies for anger management and general emotional control
• Address sleep problems related to mental health challenges
• Develop positive coping mechanisms for negative thoughts and strong emotions

Options for free or low-cost online CBT

Finding free talk therapy online or in person may be difficult, but there are some options to explore, such as: 

• Employee assistance plans, which some employers offer as a way for workers to get free counseling online or in person
• Mental health nonprofits and similar organizations, which may offer free CBT or other counseling approaches. Consider options like First Therapy, BuddyHelp, and the Headstrong Project for veterans. 
• Government-funded resources. In the UK, the NHS offers free online or in-person talk therapy, and you can self-refer through the NHS website. In the US, some federal health centers may offer select mental health resources for a lower cost, though these typically take place in person. 
• The 988 crisis helpline and the crisis text line, which are always available for free, immediate mental health support. The support they provide may not be CBT, but it can be a helpful form of short-term care and a way to connect to other resources.

Using insurance coverage for free or low-cost online CBT

Another potential option for finding free or low-cost therapy is using your insurance coverage, if applicable. Each insurance plan is different, so you’ll need to check with your insurer to find out whether you have coverage for therapy and what copays, deductibles, coinsurance, in-network requirements, or other restrictions may apply. Note that some plans may only cover therapy if you have a diagnosable condition or if therapy is deemed “medically necessary” for you. Similarly, some plans may only cover in-person therapy or only cover online therapy.

Does insurance cover online cognitive behavioral therapy?

Some insurance companies now offer coverage for online therapy sessions. Again, check with your provider to confirm what your specific plan may cover. 

BetterHelp is an online therapy platform where some providers now accept select insurance plans in some states, making it an even more convenient way for many to get CBT. Even without insurance, BetterHelp can still be an affordable option for online care.

Free self-guided CBT programs and resources

While learning more about cognitive behavioral therapy online is not the same thing as actually receiving online CBT, understanding the technique could help you start recognizing the maladaptive thought patternsand working to shift them. There are various free, online resources that could help with this process such as the Cognitive Behavioral Therapy Blog run by Dr. Albert Bonfil. 

Dr. Bonfil is the director of Cognitive Behavioral Therapy Los Angeles and a clinical professor at the University of California Los Angeles (UCLA). He works in the Graduate Clinical Psychology Program and specializes in training aspiring psychologists in the use of CBT techniques. The Cognitive Behavioral Therapy Blog regularly posts about specific problematic thought patterns, how to recognize them, and ways they may be impacting your daily life. Recent posts have included explanations of overgeneralizing, doom-scrolling, and catastrophizing as well as specific ways to adjust your thought patterns.

Dr. Bonfil and his colleague Dr. Suraji Wagage have also produced and published A Course in CBT Techniques: A Free Online CBT Workbook. The workbook is available for anyone to download for free and contains information on the theoretical background of CBT and how to incorporate CBT principles into your own life and thought patterns. Note that completing the exercises included in the workbook is not the same as attending CBT sessions with a qualified therapist. Still, Dr. Bonfil’s blog and workbook or similar resources may be useful if you don’t have a licensed CBT therapist or are in the process of finding one.

Examples of CBT techniques you can learn on your own

Through the CBT Blog or other resources, you may be able to learn and practice a few self-help CBT techniques, such as:

• Cognitive restructuring, which is the process of recognizing and shifting distorted thoughts and unrealistic, hypothetical worries before the negativity or fears grow and take over your mood
• Positive CBT strategies, which focus on positive emotions and positive changes and may be more effective than standard CBT techniques per Geschwind et al
• The “Act As If” technique, which is where individuals take “small actions that reflect the version of themselves they’re working toward” to improve confidence and self-efficacy—in other words, living life as if you’ve already achieved certain goals in order to shift your thought patterns
• Positive affirmations, which may help reshape negative thought patterns when repeated regularly over time
• Five-step problem solving, which can help you generate practical solutions for real problems to decrease anxiety and worry time and improve self-efficacy

The limits of free online CBT techniques

It can be important to keep in mind that free online CBT resources are not considered a replacement for direct, personalized mental health care from a licensed therapist. Working with a live therapist is generally necessary for getting the complete potential benefits of this approach, particularly when you’re experiencing symptoms of a diagnosable condition.

Finding cost-effective CBT online through BetterHelp

If you’re seeking cognitive behavioral therapy online, you might consider looking into an internet therapy platform with a network of licensed CBT providers, such as BetterHelp. While it’s not a free therapy service, online therapy tends to be more affordable than in-person therapy without insurance, and BetterHelp offers financial aid to qualifying users. Instead, some users may choose to pay with their HSA/FSA card, or select health insurance plans which may now be accepted by some BetterHelp providers (state-limited).

BetterHelp can also be a convenient and flexible way to receive mental health counseling. To get started, you’ll be asked to fill out a brief questionnaire about why you’re seeking therapy and what type of provider you’d like to meet with. You can then get matched with a provider accordingly, and meet with them remotely via phone, video, or live chat—no commuting required.

What the research says about online CBT

Data and research shows that online CBT may often be as effective as in-person CBT. For example, one study suggests that online CBT can significantly improve quality of life in individuals with depression. Another indicates that online cognitive behavioral therapy interventions can be “at least as effective” as face-to-face CBT for addressing certain mental health symptoms.