Online Therapy for Anxiety

Table of ContentsView AllTable of ContentsOnline Therapy OptionsTypes of Anxiety TreatedIn-Person vs. OnlineBuilding a RapportTransitioning to OnlineWhat to ExpectWhat to Look ForBenefitsLimitationsNext in Working With a Therapist GuideCan Online Therapy Help with Stress?

Table of ContentsView All

View All

Table of Contents

Online Therapy Options

Types of Anxiety Treated

In-Person vs. Online

Building a Rapport

Transitioning to Online

What to Expect

What to Look For

Benefits

Limitations

Next in Working With a Therapist Guide

Close

Online therapy for anxiety might be an option for you if you are looking for an accessible and affordable therapy alternative. There are a number of reasons you might be interested in online therapy, ranging from lack of access to traditional therapy to difficulty leaving your home due to anxiety.

Whatever the reason for your choice, it’s helpful to learn more about thistherapy optionbefore diving headfirst into your first session.

The Best Online Therapy for Anxiety, Tried and Tested

First of all, it helps to know what type of therapy you can expect to receive from an online therapist for anxiety. This will, of course, depend on the therapist you choose; some therapists stick to one form of treatment, while others might mix or blend treatment modalities depending on your specific needs or issues.

Some forms of therapy that you might be offered includecognitive behavioral therapy (CBT),acceptance and commitment therapy (ACT), anddialectical behavior therapy (DBT). These forms of therapy help you to manage anxious thinking, face troubling situations gradually so that they eventually don’t provoke as much anxiety, and learn how to manage and tolerate distress.

Together with your therapist, you’ll work on changing how you perceive external events and how you react to them, as well as work on coping strategies that you can use outside of therapy and when you finish therapy.

We Tried 100+ Therapy Services and Apps—And These Are the 8 Best for Online CBT

If you’ve already been diagnosed with an anxiety disorder such aspanic disorder,social anxiety disorder (SAD), a specificphobia,obsessive-compulsive disorder (OCD), orgeneralized anxiety disorder (GAD), chances are that an online therapist can help you manage your symptoms and give you strategies to cope.

Online therapy will employ the same types of strategies that you would learn from an in-person therapist, such as how to manage negative thinking, how to set achievable goals, how to overcome obstacles, and how to build your confidence. You would also learn strategies for managing stress and anxiety to improve your overall wellness.

Most people who live with anxiety have difficulty managing thoughts, emotions, and feelings, and may have habitual ways of responding or acting that actually make their anxiety worse. Your online therapist would help you to see the patterns in your life that need changing and to learn how to make better decisions and take control.

While anxiety is often an innate response to stressful situations (also known as the fight, flight, freeze, or fawn response), it is possible to re-learn your ways of responding to gain control. In addition, if you experience physical symptoms of anxiety such as headaches, fatigue, feeling sick, or a pounding heart, your therapist may be able to suggest relaxation strategies that you can use to calm your body.

In-Person vs. Online Therapy

What are the differences between in-person and online therapy? The obvious difference is that you won’t be seeing your therapist at their office; rather, you will be communicating over the internet, either through video conferencing, text messaging, or email. Some therapists may also offer therapy over the telephone.

Online therapy gives you access to therapy from the comfort of your own home, and can be especially useful for those who live in “therapy deserts” (areas where mental health care is in short supply) or for people who might have difficulty leaving the house because of their anxiety.

Beyond these obvious physical differences, online therapy often provides a different level of contact with your therapist. Whereas an in-person therapist would generally only communicate with you once per week or however often you see them for sessions, many online therapy packages include text communication outside of regular meetings. This means that you have an additional level of support.

8 Online Text Therapy Companies We Tested and Recommend

If you are struggling to feel connected during online therapy, make sure that you are taking advantage of video conferencing and not just text or chat-based options. Being able to see your therapist’s face and allowing them to see yours will increase the level of connection and should help you to feel more supported.

Transitioning to Online Therapy

What if you are already seeing a therapist and need to or want to transition to online therapy? In that case, it is best to ask your current therapist about your options. If they are able to offer you online therapy, that would probably be the easiest solution. On the other hand, you could seek out your own online therapy through a service such asBetterHelporTalkspaceif your current therapist is not offering these services.

Get Help NowWe’ve tried, tested, and written unbiased reviews of thebest online therapy programsincluding Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Get Help Now

We’ve tried, tested, and written unbiased reviews of thebest online therapy programsincluding Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Your first session with your online therapist will involve clarifying the areas of your life that are most important for you to focus on. Prior to the first session, find out what type of communication methods your therapist offers and choose the one that works best for you.

Try to find a quiet spot in your home free of distractions and, if there are other people at home, maybe hang a sign on the door that says you are in a meeting for the length of the session. It’s natural to feel nervous during your first session. Just try to do your best to make an initial plan based on the questions that are asked and the answers that you provide.

What to Look for in a Therapist

What should you look for in an online therapist? Your therapist should be a licensed professional preferably with a graduate degree (master’s, doctorate, or MD), such as a psychologist, a marriage and family therapist, a clinical social worker, or a licensed professional counselor.

You should also look for a therapist who has experience treating the particular type of anxiety you are experiencing.

Finally, your therapist should be following evidence-based practices and be trained in the diagnosis and treatment of anxiety disorders. And it goes without saying that they should be contacting you through asecure platform that protects your personal information.

Benefits of Online Therapy

What are the benefits of online therapy? Some of these are listed below:

Limitations of Online Therapy

When is online therapy not appropriate? There are several situations, outlined below, in which online therapy would not be considered appropriate:

The Pros and Cons of Online Therapy

A Word From Verywell

It’s normal to feel anxious about trying something new or having to change routines. Do what you can to maintain other areas of your life to support you during this challenging time, and you will be better equipped to show up to therapy ready and willing to be supported and make improvements.

Can Online Therapy Help with Stress?

1 SourceVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sucala M, Schnur JB, Constantino MJ, Miller SJ, Brackman EH, Montgomery GH.The therapeutic relationship in e-therapy for mental health: A systematic review.J Med Internet Res. 2012;14(4). doi:10.2196/jmir.2084Additional ReadingMcCall HC, Helgadottir FD, Menzies RG, Hadjistavropoulos HD, Chen FS.Evaluating a Web-Based Social Anxiety Intervention Among Community Users: Analysis of Real-World Data.J Med Internet Res. 2019;21(1). doi:10.2196/11566Naidu VV, Giblin E, Burke KM, Madan I.Delivery of cognitive behavioural therapy to workers: a systematic review.Occup Med (Lond). 2016;66(2):112-117. doi:10.1093/occmed/kqv141Saddichha S, Al-Desouki M, Lamia A, Linden IA, Krausz M.Online interventions for depression and anxiety – a systematic review.Health Psychol Behav Med. 2014;2(1):841-881. doi:10.1080/21642850.2014.945934Stjerneklar S, Hougaard E, Nielsen AD, Gaardsvig MM, Thastum M.Internet-based cognitive behavioral therapy for adolescents with anxiety disorders: A feasibility study.Internet Interv. 2018;11:30-40. doi:10.1016/j.invent.2018.01.001

1 Source

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sucala M, Schnur JB, Constantino MJ, Miller SJ, Brackman EH, Montgomery GH.The therapeutic relationship in e-therapy for mental health: A systematic review.J Med Internet Res. 2012;14(4). doi:10.2196/jmir.2084Additional ReadingMcCall HC, Helgadottir FD, Menzies RG, Hadjistavropoulos HD, Chen FS.Evaluating a Web-Based Social Anxiety Intervention Among Community Users: Analysis of Real-World Data.J Med Internet Res. 2019;21(1). doi:10.2196/11566Naidu VV, Giblin E, Burke KM, Madan I.Delivery of cognitive behavioural therapy to workers: a systematic review.Occup Med (Lond). 2016;66(2):112-117. doi:10.1093/occmed/kqv141Saddichha S, Al-Desouki M, Lamia A, Linden IA, Krausz M.Online interventions for depression and anxiety – a systematic review.Health Psychol Behav Med. 2014;2(1):841-881. doi:10.1080/21642850.2014.945934Stjerneklar S, Hougaard E, Nielsen AD, Gaardsvig MM, Thastum M.Internet-based cognitive behavioral therapy for adolescents with anxiety disorders: A feasibility study.Internet Interv. 2018;11:30-40. doi:10.1016/j.invent.2018.01.001

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Sucala M, Schnur JB, Constantino MJ, Miller SJ, Brackman EH, Montgomery GH.The therapeutic relationship in e-therapy for mental health: A systematic review.J Med Internet Res. 2012;14(4). doi:10.2196/jmir.2084

McCall HC, Helgadottir FD, Menzies RG, Hadjistavropoulos HD, Chen FS.Evaluating a Web-Based Social Anxiety Intervention Among Community Users: Analysis of Real-World Data.J Med Internet Res. 2019;21(1). doi:10.2196/11566Naidu VV, Giblin E, Burke KM, Madan I.Delivery of cognitive behavioural therapy to workers: a systematic review.Occup Med (Lond). 2016;66(2):112-117. doi:10.1093/occmed/kqv141Saddichha S, Al-Desouki M, Lamia A, Linden IA, Krausz M.Online interventions for depression and anxiety – a systematic review.Health Psychol Behav Med. 2014;2(1):841-881. doi:10.1080/21642850.2014.945934Stjerneklar S, Hougaard E, Nielsen AD, Gaardsvig MM, Thastum M.Internet-based cognitive behavioral therapy for adolescents with anxiety disorders: A feasibility study.Internet Interv. 2018;11:30-40. doi:10.1016/j.invent.2018.01.001

McCall HC, Helgadottir FD, Menzies RG, Hadjistavropoulos HD, Chen FS.Evaluating a Web-Based Social Anxiety Intervention Among Community Users: Analysis of Real-World Data.J Med Internet Res. 2019;21(1). doi:10.2196/11566

Naidu VV, Giblin E, Burke KM, Madan I.Delivery of cognitive behavioural therapy to workers: a systematic review.Occup Med (Lond). 2016;66(2):112-117. doi:10.1093/occmed/kqv141

Saddichha S, Al-Desouki M, Lamia A, Linden IA, Krausz M.Online interventions for depression and anxiety – a systematic review.Health Psychol Behav Med. 2014;2(1):841-881. doi:10.1080/21642850.2014.945934

Stjerneklar S, Hougaard E, Nielsen AD, Gaardsvig MM, Thastum M.Internet-based cognitive behavioral therapy for adolescents with anxiety disorders: A feasibility study.Internet Interv. 2018;11:30-40. doi:10.1016/j.invent.2018.01.001

Hannah Owens, LMSW

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