Online Therapy for Anxiety: How It Works, Whether It's Right for You, and How to Find the Right Therapist
- Martin Middleton
- Mar 8
- 6 min read
Updated: Mar 10
Anxiety has a way of making the things that could help feel impossibly difficult. The idea of travelling to a clinic, sitting in a waiting room, and walking into an unfamiliar building, for some, would be enough to stop them from reaching out at all. Before the pandemic, and it's still new enough to be called just "the pandemic", online therapy was uncommon, less than 10% of therapy sessions were likely delivered online. The pandemic hit hard, and this leapt to 85% of sessions in a very short space of time. So now, in 2026, it is a more viable option available to more people. For example, in my work for a Bereavement Charity, all of my 1-1 work is either via a phone call or online via Zoom.
In my work for a Bereavement Charity, all of my 1-1 work is either via a phone call or online via Zoom.
Does Online Therapy actually work?
Yes, the research into outcomes is comparable to face-to-face therapy for most people, and for some, outcomes can be better. This is because for some, being in the comfort and privacy of their own space allows them to open up in ways that a therapy/clinical setting doesn't. Some things are harder online, such as reading body language, sitting in silence (especially with a poor internet connection), following on from the last point, technology can sometimes be temperamental, and teaching some breathing techniques might be more difficult, but these are all manageable, and for the right person the advantages outweigh them.
What online therapy offers practically: no commute, no waiting rooms, no chance of bumping into someone you know on the way in. You can attend from home, from your car, from a quiet corner of wherever you are. Evening and weekend sessions become much easier to offer when neither of us has to travel. If you live somewhere with limited local services, or if your anxiety specifically involves leaving the house, it removes a barrier that might otherwise be the thing that stops you from getting support at all.
Yes, the research into outcomes is comparable to face-to-face therapy for most people, and for some, outcomes can be better.
What does an Online Session Actually Look Like?
We meet by video call, I use Google Meet, you don't need an account, just the link and a device that's got a web browser/connected to the internet. Sessions, like when working face-to-face, are typically 50-60 minutes (but if this doesn't suit you, let me know and we can adjust to what does). The first session is longer because we spend time understanding what's brought you here, what you've tried before, what you're hoping for, and beginning to map out the shape of what's going on.
From there, sessions are collaborative and practical. We're not just talking, we're building understanding, developing tools, and between sessions, you're applying what we've worked on in real life.
Except for the potential of losing internet connection, the sessions are structured the same way as face-to-face sessions. If we do lose connection, I'll attempt to reconnect or phone you using an agreed phone number and finish our session or rearrange for another time.
Sessions are structured the same way as face-to-face sessions.
How to Choose a Therapist - Standard Checks
There are things you should verify before you work with anyone. Check that your therapist holds a recognised qualification, that they're listed on a professional directory, such as the NCIP, which requires members to adhere to ethical standards and has an independent complaints procedure, should something go wrong. Check that they hold professional liability insurance.
My own qualifications are: Higher Diploma in Cognitive Behavioural Hypnotherapy, accredited by the National Council of Integrative Psychotherapists (NCIP), of which I'm a registered member. This has been verified by Psychology Today, which is a directory I use to advertise my services.
How to Choose a Therapist - Making the Decision
The next bit might be the most daunting after checking credentials (if you found some via a directory or professional member website, these should have been verified before listing, but never be worried about asking to see certificates yourself): the gut feeling matters.
There are thousands of therapists in the UK advertising their services, so where do you even begin? I chose my own therapist - because therapists should have therapists - through a directory, qualified and registered with a professional body. But the moment I actually chose him was when I was scrolling through profiles, and his picture stopped me. He was smiling; it wasn't a professional headshot smile, but a real one, it actually looked like he was on holiday and was wearing sunglasses (everything you're advised not to do when putting a picture on your profile!). I'd gone into the search assuming I'd work with a female therapist, I had in my mind that that's where I'd feel comfortable. But something about his picture made me think - I could talk to this person. I could be in safe hands here.
It actually looked like he was on holiday and was wearing sunglasses (everything you're advised not to do when putting a picture on your profile!)
The work we did together helped me enormously and started me on my path to writing this blog today. The research on therapeutic outcomes consistently shows that the quality of the relationship between therapist and client is one of the strongest predictors of whether therapy works - stronger than the specific modality, stronger than years of experience. You're looking for someone you can be honest with, someone whose presence feels safe.
Read their profile, look at their picture, reach out and have that first conversation (or even have the first whole session) and then if your initial feeling turns out to be wrong, don't worry, not everyone is for everyone. It is completely ok to stop working with a therapist and to find a new one, one who is best for you. And, as I mentioned above, therapists have their own therapists to talk to if it hurts their feelings; you don't want to work with them.
Is Online Therapy for Everyone?
Online therapy won't suit everyone. If you need to physically leave the house to feel like you've done something, or if the ritual of going somewhere separate matters to the way you work, face-to-face might serve you better. But if distance, cost, scheduling, or the anxiety itself is standing between you and getting support, it removes those barriers.
If distance, cost, scheduling, or the anxiety itself is standing between you and getting support, it removes those barriers.
And you might not have to pick one or the other. If there are times after the first face-to-face session when it would be more convenient to work online, and you'd feel comfortable, don’t be afraid to ask, “Can we do the next session online?”
The research says it works. My own experience - as both a therapist and a client - says it works. What matters more is finding the right person and doing the actual work.
Looking to make positive changes in your life?
If you want to move past the anxiety and embrace your true potential, let's talk. Contact me today for a 15-minute chat.
I offer a judgment-free space for clients across the UK, online and in-person near Leicester and Hinckley.
About Martin Middleton
Martin Middleton is a Cognitive Behavioural Hypnotherapist based near Leicester and Hinckley, specialising in anxiety, shame, and confidence building. He combines Cognitive Behavioural Therapy (CBT) and Hypnotherapy, drawing on Donald Meichenbaum's resilience framework, supporting clients in moving from surviving to thriving. Martin offers judgment-free sessions online across the UK and in person.
Resources and Additional Reading
Andersson G, Cuijpers P. Internet-based and other computerized psychological treatments for adult depression: a meta-analysis. Cogn Behav Ther. 2009;38(4):196-205. doi: https://doi.org/10.1080/16506070903318960 PMID: 20183695.
Catarino, A., Harper, S., Malcolm, R. et al. Economic evaluation of 27,540 patients with mood and anxiety disorders and the importance of waiting time and clinical effectiveness in mental healthcare. Nat. Mental Health 1, 667–678 (2023). https://doi.org/10.1038/s44220-023-00106-z
Giordano C, Ambrosiano I, Graffeo MT, Di Caro A, Gullo S. The transition to online psychotherapy during the pandemic: a qualitative study on patients' perspectives. Res Psychother. 2022 Nov 4;25(3):638. https://doi.org/doi/10.4081/ripppo.2022.638 PMID: 36373388; PMCID: PMC9893047.
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