How To Find Affordable Online Therapy: UK Counselling & Mental Health Support

The prevalence of virtual counselling has risen sharply in the UK in recent years, partially because of the increased demand for, but limited access to, conventional talking therapies. In online therapy, individuals living in the UK might find treatment for everything from stress to more serious mental health concerns through a private practice, the NHS, or a mental health charity. 

This form of counselling enables individuals to make an appointment and attend sessions with a credentialed mental health professional from the comfort of home, potentially reducing mental health stigma and promoting confidentiality. However, some may wonder how to find a reputable virtual therapist. This post explores online counselling, its benefits for mental health and wellbeing, and ways to find a reputable therapist.

Virtual online counseling trends

How online therapy works: Remote sessions via video, telephone, or chat

Online therapy is similar to in-person treatment, but many find it more convenient because the process takes place in your own space, using platforms like BetterHelp or specialized apps on your phone or computer. E-therapy allows individuals to talk with a mental health professional via video, phone, or chat to discuss their goals and receive treatment. (Many find the video chat option more comfortable for therapy, as it enables the therapist and client to communicate and listen to each other through both verbal and nonverbal cues.) 

What to expect in your first therapy session online

In the first session, your therapist will likely ask about your history, challenges, and goals, as well as details about any symptoms you have. During this assessment, you might also spend a good deal of time talking about how you feel about mental health treatment and what you expect to accomplish in your therapy sessions. If you’d like to proceed, you and your therapist will work together to develop a suitable treatment plan tailored to your needs. You’ll also likely discuss scheduling and payment logistics. 

Building a therapeutic relationship in a confidential space

Studies repeatedly reflect that a positive relationship (or alliance) between therapist and client is a strong predictor of treatment progress and positive outcomes. Although some prefer in-person sessions to remote sessions for building rapport, research indicates comparable satisfaction and positive outcomes between those who talk with a therapist via video chat online and those who attend conventional therapy. Using video chat may allow both the client and the therapist to see each other’s body language more clearly and listen more actively during sessions. 

What are common therapeutic approaches?

Virtual therapists use a variety of approaches, depending on the needs of each client. Below are just a few therapy modalities:

Cognitive behavioral therapies (CBT)

CBT is among the most widely used modalities. Cognitive behavioral therapy typically focuses on helping clients identify and replace inaccurate self-thoughts and on exploring the links among thoughts, emotions, and behaviors. Online therapists frequently use cognitive behavioral therapy for anxiety disorders, depression, eating disorders, and substance use disorders. When people begin to replace their inaccurate thoughts and beliefs with more constructive ones, they may experience a shift in their emotions, as well as positive behavioral changes. 

Exposure therapy for various mental health conditions like anxiety

Exposure therapy can be effective for several disorders, including obsessive-compulsive disorder (OCD), phobias, and social anxiety disorder. For OCD, a therapist might use this modality to gradually expose a person to an anxiety-inducing object. The therapist might ask a person to approach the anxiety-inducing object and eventually have them approach the object completely. 

For social anxiety disorder, therapists might ask a person to list anxiety-inducing social situations. The therapist might gradually expose the person to such situations, first by asking them to simply imagine themselves in a feared social context. The therapist may eventually ask the person to engage in brief real-life social situations, which may relieve their anxiety and reduce distressing symptoms over time.

Dialectical behavior therapy (DBT)

Dialectical behavior therapy is a type of cognitive behavioral therapy that was developed by Marsha Linehan to treat people with intense emotions. Dialectical behavior therapy is often used to treat borderline personality disorder. The term “dialectical” refers to the practice of accepting two seemingly opposite things at once. In the case of borderline personality disorder, a person may be taught to acknowledge difficulty with emotional regulation while recognizing that they can do better each day. 

DBT also tends to be grounded in mindfulness. Clients are often taught to simply observe thoughts as they arise without identifying with them. For example, someone experiencing intense emotions might have negative self-thoughts and blame themselves for their anger. Mindfulness training can enable them to observe those thoughts without identifying with them. 

Self-help tools included in online therapy programmes

• Many online therapy programmes integrate self-help tools, such as:
• Guided meditations
• Stress-reduction activities
• Breathing exercises
• Mood trackers
• Cognitive-behavioral therapy (CBT) thought worksheets
• Journal prompts

When used in tandem with a therapy programme, such tools can support individuals to learn how to deal with anxiety, build resilience, and cultivate better overall wellbeing. They are often delivered through dedicated platform features or apps, helping users practice skills such as cognitive reframing and emotional regulation between sessions, empowering them to reflect on their thoughts and emotions to build healthier habits and track progress. 

When online therapy is not enough: Emergency situations and immediate support

Though it is highly effective in helping individuals with a variety of mental health issues like stress, anxiety, and depression, online therapy might not be suitable for everyone. Online therapy may not be appropriate for:

• Individuals at risk of harming themselves or others.
• Individuals with conditions like schizophrenia or severe bipolar disorder that need more intensive monitoring. 
• Individuals having episodes of psychosis.
• Individuals with conditions requiring physical assessment.

If you’re considering online therapy but feel it may not be appropriate for your needs, discuss your options with a GP or other healthcare professional who can provide advice on what’s best for your situation.

Choosing the right therapist 

Whether you search via computer or word-of-mouth, there are many resources to find therapists who offer counselling suitable for your needs and preferences. You may seek advice from your GP by telephone or consult an online directory. If you’re looking for a programme tailored to young people, consider speaking to their pediatrician or a local youth organization. Mental health charities such as your local Mind can also assist you in finding a chosen therapist.     

Private therapy vs NHS talking therapies: Understanding your online treatment options 

There are key differences between NHS and private mental health care. What you choose will likely depend on factors such as access to providers, cost, treatment modalities, and more. Here are a few key considerations:

• Private therapy may offer more choice, allowing you to pick a therapist based on your unique needs and preferences. On the other hand, availability and options might be more limited within the NHS (although requests for gender/background may be accommodated). 
• NHS therapy is free. Private treatment usually is not. Prices may vary depending on several factors, although some online platforms offer payment plans or lower-cost options.
• To receive support from an NHS mental health professional, you must self-refer or get a referral from a GP. In contrast, online therapy allows for direct booking; no GP needed. 

In essence, NHS might be best for those looking for free, accessible help for common issues like anxiety and depression when you don’t need a specific therapist. Private therapy may be better for individuals looking for a specific type of therapist or who need long-term treatment for more complex issues.

Advantages of speaking to a virtual counsellor 

Online therapy allows individuals to speak with a counsellor from anywhere in the UK. This may be helpful for those who are concerned about speaking with a mental health professional in their community. The perceived distance associated with online therapy may help people become more comfortable opening up to a therapist. 

Online therapy typically provides a larger network of therapists than what is available locally. This means that it may be easier to find a therapist who has experience in specific mental health areas. If a person doesn’t believe a specific therapist is a good fit for their needs, they can change therapists until they find the right one.

Efficacy of virtual counselling

In recent years, several studies have demonstrated the effectiveness of online counselling. One systematic review and meta-analysis from 2020 found that electronic CBT (eCBT) was effective in treating depression. The review examined studies conducted in the UK, Australia, Sweden, the Netherlands, Switzerland, and the United States. The authors of the study found that “eCBT was more effective than face-to-face CBT at reducing depression symptom severity.” (Note that the study uses the term “face-to-face therapy” to refer to in-person therapy. Online therapy can also be face-to-face via videoconferencing.)