Cognitive Behavioural Therapy (CBT) helps people understand the link between thoughts, feelings, and behaviours. For many, a structured CBT approach leads to meaningful improvement. But what if you can’t (or don’t want to) see a therapist in person? A practical alternative is computerised CBT (also called digital or online CBT), which delivers CBT techniques through guided, self-paced modules.
Does computerised CBT work?
Digital CBT programs have been shown to help many people with mild to moderate anxiety and depression. They typically include psychoeducation, thought monitoring, behavioural activation, and problem-solving skills. In the UK, NHS services increasingly offer clinically reviewed online CBT options; you can learn more about access and suitability via NHS Talking Therapies.
Who might benefit
- People who prefer privacy, flexibility, or a self-help format.
- Those with recent-onset, mild to moderate symptoms (e.g., low mood, worry, avoidance).
- Anyone wanting to build core skills before, during, or after face-to-face therapy.
If your difficulties are more severe, long-standing, or significantly affect safety or daily functioning, digital CBT can still help—but adding one-to-one support is usually advisable.
How to get started
You can access digital CBT through your GP or by self-referring to local NHS Talking Therapies (availability varies by region). Many programmes include brief assessments and progress tracking so you can see what’s working.
Practical tips for success
- Schedule short, regular sessions: 20–30 minutes, 3–4 times a week.
- Do the exercises: Thought records and behavioural experiments are where change happens.
- Combine with lifestyle supports: Physical activity complements CBT—see Exercise Helps You Beat Depression.
Related topics on this site
Curious about how CBT fits with different types of depression? Explore Can CBT Help ‘Biological’ Depression?. If you’d like a simple way to steady the mind alongside CBT skills practice, try How To Meditate – a Simple Meditation Technique.
A balanced view
Working “in your own space” can be appealing—especially for men who prefer tackling problems privately at first. Computerised CBT offers that privacy and flexibility. If symptoms persist, worsen, or include thoughts of self-harm, reach out to a qualified professional promptly; combining digital tools with human support often gives the best results.