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Learn to overcome your worries with a free course of online CBT

If you find yourself worrying about different things, a course of online CBT (cognitive behavioural therapy) via the NHS can make a big difference quickly. It's free to do, and with flexible appointments, you can chat with your therapist in the evening or at weekends.

Join over 70,000 people in signing up for life-changing 1:1 therapy.

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I cannot recommend online CBT enough. Doing therapy online was so easy, and the best thing I ever did - it's helped me so much, and my life is completely getting back on track. My therapist couldn't have been nicer; they explained everything so well, and you could read everything through again after each session and message between sessions too, which was also so helpful. It's so easy to explain things and get everything off your chest when you're behind a screen too, which helped me open up more.

Lisa, Tunbridge Wells

How online CBT can help you overcome your worries

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Challenge the way you think

Your CBT therapist will work with you to map out the vicious cycle you are experiencing when it comes to worrisome thoughts. You'll learn about how your thoughts, feelings and behaviours are all connected and how your current way of thinking and what you are doing might be keeping your worrying going.

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Break the cycle

You and the therapist will work together to break the cycle. This could involve doing experiments at home in between sessions to test out your beliefs by doing something differently. These experiments really challenge your beliefs, help you look at situations differently and develop better-coping skills.

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Feel better

Throughout your treatment, you'll continue to practice behavioural experiments, which you'll then talk through with your therapist at your next session. By changing your beliefs and your behaviour, you can change the way you feel. Seeing changes in your beliefs will help build your confidence in managing worry and develop new habits that last.

4 reasons to try online therapy

(From people who've done it)

I noticed progress quickly
I was initially unsure about online therapy and how it would work, but the rapport with my online therapist was soon built. I can honestly say that from the work I undertook at the beginning of my sessions, my progress, even over a short number of weeks, was really noticeable.
Amelia, Surrey

CBT was new to me
CBT was a totally new experience for me, and I had no idea of what to expect. It turned out to be helpful in understanding exactly the nature of my problem, and I was led to realise how best to address it.
Linda, Cambridgeshire

Convenient and flexible
It is easy to do because you can just use a computer from home. Appointments are flexible, even 11pm was ok.
Kieran, Isle of Wight

Typing rather than talking
I found it better than a face to face session as I had time to formulate answers. And don’t worry about spelling mistakes they are not an issue.
Bruce, Derbyshire

How to get started

Complete your questionnaires

Refer yourself online

Find out if online CBT is available in your area, and sign up for a course of treatment.

Get matched with an Ieso therapist

Complete questionnaires and get matched to a therapist

We just need some information from you at the start to help us to treat you safely and check your treatment is working along the way. Once we have this, we will quickly introduce you to your therapist to get started.

Do therapy from home

Start therapy

Your therapist will work closely with you in weekly online sessions to help you change your thought patterns, practice new ways of thinking, feeling and behaving.

Why choose to do online CBT with Ieso?

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Appointment times to suit you

Our appointments are flexible to work around you. You can book to chat with your therapist any time from 6am - 11pm, seven days a week.

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Therapy is free on the NHS

NHS patients can use our service for free. And you can refer yourself online without seeing your GP.

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No session limits

Sessions usually last 60 minutes, and we don't limit the number of sessions you have during your course of CBT.

Talk through typing

Wait, what? Therapy through typing?!
Online CBT is exactly the same as face-to-face CBT, other than that the conversation is typed on your computer. You’re still in a 1:1 conversation with a fully qualified therapist, usually for 60 minutes. The only difference is that you type your responses. It’s exactly like chatting via a messenger service with friends. You don't need to be brilliant at spelling or worry about using the correct grammar.

You might find online CBT helpful if you:

  • enjoy chatting to friends and family on social media or messaging services
  • like the idea of having a therapist’s undivided attention, without the pressure of being in the same room
  • need sessions at evenings or weekends
  • would like to be able to go back and review the advice you received between sessions and after the treatment has ended

Don’t be put off if you:

  • are not a fast typer
  • have never done anything like this before

Sign-up to find out if online CBT is for you

My therapist explained everything so well. Being able to read everything back and message between sessions was also so helpful.


In an emergency
Call 111 - if you urgently need medical help or advice but it is not a life threatening situation
Call 999 - if you or anyone else is in immediate danger or harm
Call the Samaritans 24 hours a day on 116 123