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Feeling low this holiday season?
Know that you're not alone

Join over 125,000 people who’ve used our one-to-one typed online therapy. ieso is free and available to many NHS patients across the UK.

If low mood, anxiety or stress is affecting your daily life, text-based Cognitive Behavioural Therapy (CBT) is an effective treatment for anxiety, stress, depression and other common mental health issues. Online therapy (CBT) is proven to be as effective as face-to-face CBT at helping you feel better and live the life you want to lead.

Begin your therapy in four steps


1. Refer and register

Self-referral is available in your area. Self-referring allows you to access online therapy quickly and easily without the need to visit your GP. Once you have self-refered and created your account, complete your questionnaires. We will then find the best therapist for your needs.

Typed therapy

2. Start therapy

Chat with your therapist. They’ll create a treatment programme designed just for you and will help you set goals, break down problems and change unhelpful thoughts and behaviour patterns.


3. Practise

Between sessions you’ll use the new skills your therapist has taught you in real life. Your therapist will track your progress using questionnaires before each session and target the most persistent and troubling areas.

See results, plotting progress

4. See results

Your therapist will help you monitor change and target the most persistent and upsetting areas.

The benefits of online therapy

Like face-to-face therapy, our sessions are 1:1 and 100% confidential.

Unlike face-to-face therapy, our text-based online therapy has all of the following benefits:


Appointments are available seven days a week, 6am - 11pm, and can be scheduled to suit you.

Accessible everywhere

Do your sessions anywhere — all you need is a device that connects to the internet.


No need to travel, so less hassle and less wasted time.

100% Confidential

Text with your therapist via a secure online platform. As the sessions are typed, no one will overhear your conversation.

Guidance beyond therapy

Learn practical skills that you can use in real life. Maintain your progress by accessing past sessions and activities in your account even after you've finished therapy.

Life friendly

We fit sessions around your commitments.

Get started quickly

The time between sign-up and your first session is a matter of days rather than months.

Support between sessions

You can message with your therapist in-between sessions for support with tasks.

What we treat

From trouble sleeping to anxiety to depression, mental health issues can affect many of us in different ways. ieso therapists treat a range of common mental health symptoms.

What people say

We’ve helped thousands of people feel better.
Here are their stories of recovery and growth.

CBT has helped me become much more self aware in many areas of my life, over and above the difficulty that prompted me to apply, so even though sessions have ended I use what I have learned to help me navigate life every single day. Do try this. It may not be for everyone but you may be surprised how much it can help you and even change your life!


I cannot praise ieso highly enough... I have learnt so much and have many tools that I can now use to remind me of all I have learnt. You need to, and are expected to, put in effort to try and help yourself, along with so much help, empathy and kindness from your therapist.


Following instructions, I started exercises and after two or three sessions started to feel the benefit. All I can say is, give it a go, it can't make you feel worse only better.


After 12 sessions with my amazing therapist I left with a variety of tools to help me manage my anxieties going forward. It’s helped me more than I thought and I have a strong well-being plan in place for the future.


I found the format - online text based - very easy to do and clarifying. The structure of the sessions enabled me to better frame my issues, understand my behaviour and find new ways to behave.


I could download the whole therapy session afterwards to re-read it and think about it. I had a good number of sessions and felt at the end that I had made real positive progress!


A supportive patient services team

Our team is on hand to make your experience as smooth as possible.

If you need help at any point with referring,
contact us directly by calling freephone:

0800 074 5560

Monday-Friday, 9am-5:30pm

People often ask us...

It’s natural to have an interest in your treatment. People often want to know what we do, how it works and whether it will work for them. Here’s our take on some of the questions we often come across.

What is the platform like? Is it hard to use?

The platform is simple to navigate, so even if you don’t consider yourself an expert in technology, if you can surf the internet you’ll be okay. Our therapy is accessible via computer, tablet or smartphone. When you first log into the ieso platform there are helpful guides which you may wish to read before you start your therapy sessions, including “Online therapy guidelines”. Our Patient Services team are available to help if you have any issues with the platform, Monday-Friday, 9am-5:30pm.

How will I receive messages from my therapist?

As we’re an online therapy service, the communication you have with your therapist is through written messages on our therapy website. 

They’ll send you a message through the therapy website to set up the first appointment rather than calling you. Don’t worry, whenever your therapist messages you or sets up an appointment, you’ll receive a notification email. 

Using the email, login to the platform to view the message or appointment. And, if you’re not receiving notifications, check your spam folder.

How long before I feel better?

ieso doesn’t provide a pre-set number of sessions. We offer you the right number of sessions needed for your treatment. Practicing the CBT techniques, you will learn between therapy sessions will help you feel the benefit more quickly. But, as a rough guide, we can typically address mental health issues like anxiety and depression in 4-8 sessions.

How does access through the NHS work?

In many areas of the UK our service is free for NHS patients. 

You can quickly check here if our therapy is available in your area.
If it is, then you simply have to visit your GP to ask them to refer you to us, or – in some areas, such as Surrey, Rotherham, Western Isles, Shetland and Orkney – you’ll be able to save time and refer yourself directly.

When can I schedule my appointment?

Session appointments are available 7 days a week, from 6am – 11pm so you can find a time that works best around you and your current commitments. It may be helpful when booking your first session to find a regular time that fits around your daily commitments, as this will likely be your ongoing session time for future sessions.

Start the process

If you would like to find out about other mental health support options available in your area, visit the NHS website.

Get started with ieso

95% would recommend ieso to friends and family