Navigating the world of therapy can feel overwhelming, especially with so many different approaches available. Add the convenience of online therapy into the mix, and you might wonder how to find the best fit for your specific needs.
Online therapy has become increasingly popular in the UK, offering accessible and flexible support for a wide range of mental health challenges, from stress and anxiety to depression and trauma. Studies consistently show that online therapy can be just as effective as in-person sessions for many people.
But with various types of online therapy available, how do you know which one is right for you? This guide will explore common online therapy approaches and help you understand how to make an informed choice.
Why Consider Online Therapy?
Online therapy offers several compelling advantages:
- Convenience and Accessibility: Attend sessions from the comfort of your own home, saving time and travel costs. This is particularly helpful for those with mobility issues, busy schedules, or living in remote areas.
- Flexibility: Easier scheduling, potentially offering sessions outside standard office hours.
- Comfort: Some people feel more at ease opening up from a familiar environment.
- Wider Choice: Access therapists across the entire UK, not just those geographically close to you, increasing your options for finding a specialist.
Understanding Different Online Therapy Approaches
Just like face-to-face therapy, online therapy can be delivered using various therapeutic models. The ‘best’ type isn’t universal; it depends entirely on your individual circumstances, personality, and the issues you want to address.
Here are some common types of therapy available online in the UK:
Psychotherapy (Talk Therapy)
Often considered an umbrella term, psychotherapy involves talking with a therapist to explore your thoughts, feelings, and behaviours. It helps you understand underlying emotional challenges, process past experiences, and develop healthier coping mechanisms. Online psychotherapy can be effective for a broad range of issues, including anxiety, depression, relationship problems, and personal growth.
Cognitive Behavioural Therapy (CBT)
CBT is a practical, goal-oriented therapy that focuses on identifying and challenging negative thought patterns and behaviours that contribute to distress. The online format often involves structured sessions and may include ‘homework’ exercises between appointments. CBT is widely used and effective for conditions like anxiety disorders (including panic attacks and social anxiety), depression, OCD, and phobias.
Gestalt Therapy
A humanistic approach, Gestalt therapy encourages you to focus on the present moment (‘the here and now’). It helps you become more aware of your feelings, thoughts, and body sensations, taking responsibility for your experiences. Online Gestalt therapy can help with self-esteem, communication issues, anxiety, and depression by fostering greater self-awareness and presence.
Eye Movement Desensitisation and Reprocessing (EMDR)
EMDR is a specific therapy designed to help process distressing memories, particularly those related to trauma (PTSD). While traditionally involving following a therapist’s finger movements, online EMDR adapts this using visual cues on screen or auditory tones delivered via headphones. It helps to reduce the emotional intensity of traumatic memories.
Mindfulness-Based Cognitive Therapy (MBCT)
MBCT combines elements of CBT with mindfulness practices. It teaches you to become more aware of your thoughts and feelings without judgment, helping you to recognise negative thought patterns before they spiral. Online MBCT is particularly effective for preventing relapse in depression and managing anxiety.
Art Therapy
Art therapy uses creative processes like drawing, painting, sculpting, or writing to help you express emotions and explore difficulties that may be hard to put into words. You don’t need artistic talent. Online art therapy sessions involve creating art during or between sessions and discussing it with your therapist. It can be beneficial for stress reduction, emotional processing, and gaining insight.
Online Therapy Formats
Beyond the therapeutic approach, therapy can also take different formats online:
- Individual Therapy: One-on-one sessions with a therapist, the most common format.
- Couples Therapy: Sessions with you, your partner, and the therapist to work through relationship issues.
- Family Therapy: Involves multiple family members to address dynamics and challenges affecting the family unit.
How to Choose the Right Online Therapy for You
Given the variety, how do you decide?
- Identify Your Needs: What issues are you hoping to address? Are you looking for practical coping strategies (like in CBT) or deeper exploration of past experiences (like in psychotherapy)?
- Research Approaches: Read about the different types to see which resonates with you.
- Consider the Therapist’s Expertise: Therapists often specialise in certain areas (e.g., trauma, anxiety, relationships) and therapeutic models.
- Focus on the Therapeutic Relationship: The connection and trust you feel with your therapist are crucial, regardless of the therapy type.
It’s important to remember that you don’t have to be an expert. A good therapist will discuss different approaches with you and recommend what they believe will be most effective based on your initial assessment. They may also combine elements from different therapies.
Finding an Online Therapist in the UK
When searching for an online therapist in the UK, consider:
- Qualifications and Accreditation: Look for therapists registered with recognised professional bodies like the British Association for Counselling and Psychotherapy (BACP), the UK Council for Psychotherapy (UKCP), or the National Counselling Society (NCS).
- Experience with Online Therapy: Ensure they are trained and experienced in delivering therapy remotely.
- Platform and Technology: Check what video platform they use and ensure you have a reliable internet connection and a private space for sessions.
Platforms like UK Therapy Guide feature detailed profiles of qualified therapists across the UK, allowing you to filter by specialism, therapy type, and approach. You can browse profiles to find therapists whose experience and methods seem like a good fit.
Alternatively, if you’re unsure where to start, our Placement call service can help. Our experienced placement team has in-depth knowledge of our network of therapists and can provide tailored recommendations based on your specific needs, preferences, and even personality, helping you navigate the options and connect with a therapist who is likely to be a strong match.
What If Therapy Doesn’t Feel Right?
Finding the right therapist and approach can sometimes take a couple of tries. If, after a few sessions, you feel the therapy isn’t working or the connection with your therapist isn’t strong, it’s okay to discuss this with them. A good therapist will welcome this feedback. If you still feel it’s not the right fit, you are always free to seek out a different therapist or therapeutic approach.
Conclusion
There isn’t one single ‘best’ online therapy. The most effective therapy for you will be one that aligns with your needs, feels comfortable, and is delivered by a qualified therapist with whom you build a good connection.
Online therapy offers a flexible and effective way to access support in the UK. By understanding the different approaches and knowing how to find a qualified practitioner, you can take a significant step towards finding the right help for your journey.
Explore the therapist profiles on UK Therapy Guide or book a placement call today to get personalised guidance on finding your ideal online therapist.
