Online Cognitive Behavioural Therapy (CBT)

Your thoughts, feelings and behaviours are interconnected. 

Imagine a situation where something goes wrong. Maybe you got negative feedback from your boss on a project that you worked really hard on. You might start spirally into automatic throughs like, "I'm not good enough" or "I'm a failure." Almost instantly, your stomach might tighten up and you start to feel discouraged, defeated, or frustrated. As a result, you start procrastinating on assignments, avoiding taking on new tasks, or withdrawing to avoid the situation entirely--but that only makes the stress or anxiety worse. 

Many people fall into patterns or cycles like this, where negative thoughts trigger negative emotions, which fuel self-limiting behaviours, holding them back from reaching their full potential. Does this sound familiar?

Our brains are designed to form patterns to help us be efficient in processing information about our environment and experiences. Creating default habits in our thoughts, feelings and behaviours can often be effective and adaptive, however, sometimes those automatic patterns turn out to be unhelpful, impacting multiple aspects of our lives. You might be suffering from stress, anxiety, irritability or experiencing overwhelming emotions. Do you want to finally let go of old patterns that don't serve you, and develop new ones that do? If you're hoping to create lasting changes in your default patterns of thinking, feeling, or acting, and break free of self-limiting cycles, Cognitive Behavioural Therapy (CBT) can help.

CBT is an evidence-based therapeutic modality backed by wealth of research and proven effective in addressing a wide range of mental health related symptoms and psychological issues. It empowers you to become more self-aware and practice healthier habits that can significantly improve your mental well-being. ​By focusing on how your thoughts, feelings, and behaviours all affect one another, CBT provides you with practical tools and solutions to improve your mental health. CBT works by helping you break unhealthy habits that are holding you back, and enhance your power to create lasting and meaningful change so that you can live a more satisfying life.

At Deep Sea Psychology,  we provide virtual CBT therapy to youth, and adults across Alberta, B.C. and Ontario. Ready to shift unhealthy patterns and break free of self-limiting habits? Contact us to book a CBT therapy appointment today!
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Do You Need Online CBT Therapy?

Whether  you're experiencing patterns involving problematic behaviours, distressing thoughts, or overwhelming emotions, CBT can help you break negative cycles and improve your well-being. If you experience any of the following, CBT might be a suitable treatment option for you:
  • Anxiety disorders, panic attacks, social anxiety
  • Depression and low mood
  • Phobias or fear-related issues
  • Chronic stress or overwhelming emotions
  • Eating disorders and body image concerns
  • Obsessive-Compulsive Disorder (OCD)
  • Post-Traumatic Stress Disorder (PTSD) and trauma recovery
  • Insomnia or sleep problems
  • Low self-esteem or lack of confidence
  • Relationship challenges and communication issues
  • And many more!

Online CBT can help people of all ages, including children, teens, and adults. If you or a loved one are struggling with any of these challenges, CBT may be a valuable approach to consider. CBT can also be helpful for those seeking to deepen self-awareness, or develop effective strategies for managing everyday stressors. 

Online CBT Techniques & Procedure

CBT is grounded in the idea that our thoughts, emotions, and behaviors are deeply interconnected, shaping how we respond to different situations. The goal of therapy is to recognize and shift unhelpful patterns to foster a healthier mindset and way of living. So, how does the process unfold? Your journey begins with a CBT therapist who will help you explore your concerns and clarify your goals. As therapy progresses, you'll start identifying thought patterns—known as cognitive distortions—that may be fueling distressing emotions and behaviors. These might include tendencies like catastrophizing, jumping to conclusions, or seeing things in black-and-white terms. With guidance from your therapist, you’ll develop strategies to challenge and reframe these unhelpful thoughts, replacing them with more balanced and constructive perspectives. As a result, you’ll begin to shift behavioral patterns, reduce emotional distress, and build practical coping skills that support lasting positive change.

​In CBT, you will work closely with a trained therapist to explore the connection between your thoughts, emotions, and behaviors. The process typically involves:
  1. Identifying Cognitive Distortions: You'll learn to recognize negative thinking patterns that may include all-or-nothing thinking, catastrophizing, or mind reading.
  2. Challenging Negative Thoughts: With the guidance of your therapist, you’ll practice reframing those thoughts to more realistic and helpful ones.
  3. Developing Healthy Coping Strategies: You’ll explore various tools such as mindfulness, relaxation techniques, and problem-solving skills to manage symptoms.
  4. Implementing Behavioral Changes: By adopting new behaviors and strategies, you’ll start to see improvements in how you feel and respond to life’s challenges.

Throughout the process, your therapist will support you with practical exercises, such as journaling, role-playing, and relaxation techniques, tailored to your unique situation.

What to Expect During Online CBT Therapy

CBT is an effective and structured type of therapy, often producing noticeable and long lasting results in a relatively short period of time. Expect to work together with your therapist to:
  • Set clear, measurable, and achievable goals
  • Identify and interrupt unhelpful thinking and behaviour patterns
  • Build new habits and healthier coping strategies
  • Feel empowered to make meaningful changes in your life

At Deep Sea Psychology, we provide a range of evidence-based therapy approaches, including Cognitive Behavioural Therapy (CBT). During your initial appointment, your therapist will take the time to understand your concerns, symptoms, and goals, explain their therapeutic approach, and answer any questions you have. Our skilled therapists tailor treatment to your unique needs, incorporating techniques such as:
  • Exposure and Response Prevention (ERP)
  • Relaxation and regulation techniques
  • Journaling and awareness building techniques
  • Problem-solving strategies
  • Role-playing exercises
  • Adaptive self-talk and constructive habit forming
  • And more!

CBT therapy is highly collaborative. You’ll actively participate in the process every step of the way to ensure that therapy is tailored to your needs, and you'll be encouraged to practice CBT skills between sessions, which reinforces progress and builds long-term resilience.
We're here to support you in your journey of personal growth, & lasting well-being.

Specialized Cognitive Behavioural Therapies

🌟 Cognitive Behavioural Therapy for Insomnia (CBT-I)
Struggling with sleepless nights? Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective, evidence-based treatment designed to help people overcome chronic sleep difficulties. Unlike sleep medications, which only provide temporary relief, CBT-I addresses the underlying thoughts, behaviours, and habits that contribute to poor sleep.
During CBT-I sessions, you will work with your therapist to:
✅ Identify unhelpful sleep habits that keep you awake at night.
✅ Restructure negative thoughts about sleep, reducing anxiety and worry.
✅ Establish a consistent sleep schedule using sleep restriction techniques.
✅ Practice relaxation strategies such as deep breathing and mindfulness.
✅ Optimize your sleep environment and bedtime routine.
CBT-I is considered the gold standard for treating insomnia and is recommended by sleep specialists as a long-term solution for improving sleep quality.


🌟 Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)
Healing from trauma is possible. Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) is a structured, research-backed approach designed to help children, teens, and adults recover from distressing experiences such as abuse, violence, loss, or other traumatic events.
TF-CBT helps individuals process trauma in a safe and supportive way by:

✅ Providing education about trauma and its impact on thoughts, emotions, and behavior.
✅ Developing healthy coping skills to manage distress and overwhelming emotions.
✅ Gently process traumatic experiences at a pace that feels safe and promotes healing.
✅ Challenge and reframe negative beliefs to foster self-compassion and resilience.
✅ Strengthen emotional regulation skills to improve daily well-being and relationships.

TF-CBT is highly effective in reducing trauma-related symptoms such as anxiety, depression, and emotional dysregulation—empowering you to move forward with confidence and reclaim your life after trauma, fostering healing and long-term emotional well-being.

Booking an Online CBT Therapy Appointment

Ready to take the first step toward better mental health? At Deep Sea Psychology we offer virtual CBT therapy sessions for adults and youth across Alberta, B.C. and Ontario. We’re here to support you on your journey toward lasting change.
​
Contact us today to schedule a consultation or appointment with a CBT therapist. Together, we'll design an effective, uniquely tailored treatment plan to help you improve you mental health, achieve your goals, and enjoy a more satisfying life.

Related Online Therapy Services

  • Dialectical Behavioural Therapy (DBT)
  • Acceptance and Commitment Therapy (ACT)
  • Mindfulness-Based Therapy
  • Eye Movement Desensitization and Reprocessing (EMDR)
  • Attachment Based Therapy
"Pain is inevitable. Suffering is optional."
​
​​- Haruki Murakami

Cognitive Behavioural Therapy (CBT) FAQs

what is online cbt therapy?
Online Cognitive Behavioral Therapy (CBT) is a virtual form of therapy that helps you identify and change unhelpful thought patterns and behaviors. Sessions are conducted via secure video calls, offering the same evidence-based techniques as in-person CBT.​
is online cbt therapy effective?
Yes! Research shows that online CBT is just as effective as in-person sessions for treating anxiety, depression, trauma, and other mental health concerns. It provides structured, goal-oriented support from a licensed therapist while allowing flexibility and convenience.

CBT is widely regarded as one of the most effective therapies for many mental health conditions. It provides practical, evidence-based strategies for managing symptoms and improving mental health, focusing on actionable steps and long-term results.
what issues can online cbt help with?
CBT can address a variety of mental health challenges, including:
✅ Anxiety, phobias, and panic attacks
✅ Depression and mood disorders
✅ Stress and burnout
✅ Insomnia and sleep issues (CBT-I)
✅ Trauma and PTSD (TF-CBT)
✅ OCD and intrusive thoughts
✅ Self-esteem and confidence issues
✅ Emotional regulation, and coping skills
how does online cbt therapy work?
Sessions typically follow a structured approach:
🔹 Discuss current challenges and therapy goals
🔹 Identify maladaptive thought patterns and behaviours
🔹 Learn practical coping strategies and problem-solving techniques
🔹 Practice new skills between sessions with guided exercises
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Your therapist may assign “homework” such as journaling, cognitive restructuring exercises, or relaxation techniques to reinforce learning and support long lasting change.
does insurance cover online cbt therapy?
Many insurance providers cover online therapy, including CBT. It’s best to check with your insurance provider about coverage for virtual mental health services with a registered psychologist,  or mental health professional with other designations.

​We provide direct-billing to most insurance providers,  Veterans Affairs Canada (VAC), RCMP, CAF, Indigenous Services Canada, and more.
can i do cbt on my own without a therapist?
While there are self-help CBT resources available (books, apps, and online courses), working with a trained therapist provides personalized guidance, support, and accountability to create lasting change.
how long does cbt therapy take?
CBT is typically short-term therapy, often lasting between 5 and 20 sessions. The duration depends on various factors such as your specific goals, the type of challenges you're facing, and your support system outside of therapy. Some people experience significant improvement within 6 sessions, while others may require 10 or more. Your therapist will work with you to help you determine the appropriate length for your treatment plan to reach your goals, and follow-up sessions may be beneficial in some cases.

how do i get started with online cbt therapy?
Booking an online CBT session is simple! Contact us today to schedule a consultation and take the first step toward better mental health.