We offer online CBT in Swedish and English with evidence-based methods, experienced therapists, 60-minute sessions, and available times on both weekdays and weekends.
On this page, you can read about what online CBT is, what you can get help with, how the therapy works, a client story, and common questions before booking.
Would you like to book a first session? See available times and book online CBT directly.
Table of Contents
What Is Online CBT?
Online CBT means having therapy sessions with a therapist via video calls. Together, you work within the framework of cognitive behavioral therapy (CBT), focusing on exploring and changing thoughts, emotions, and behaviors.
The treatment is based on conversations and often includes homework and practical exercises. The goal is to increase your understanding of yourself and help you take steps toward your personal goals.
Cognitive Behavioral Therapy (CBT)
CBT is a well-established, research-based method that can be tailored to many different challenges – from anxiety, stress, and self-esteem to personal development or finding clearer direction in life.
The method is characterized by active collaboration between you and your therapist, with clear goals and practical tools to use between sessions.
CBT via Video Call
Online CBT gives you access to professional support regardless of your location, through video calls. All you need is a computer, tablet, or mobile phone with an internet connection.
Benefits of Online CBT
Doing therapy online offers several advantages that make it easier to get started and to actually follow through with your treatment.
Available on Your Terms
You can book sessions that fit your lifestyle, even on weekends. This makes it easier to fit therapy into your schedule – whether you work full-time, study, or have a busy family life.
Comfortable and Low-Pressure
Having sessions in an environment of your choice – such as at home – helps many people feel more relaxed. This creates a more natural setting for conversations and can make it easier to talk about sensitive or difficult topics.
Save Time and Energy
Without needing to travel to a clinic, it becomes easier to prioritize yourself. No commute means you can fully focus on the session – and still have time and energy left for other important things in your life.
Easier to Take the First Step
For many people, booking a digital session feels more approachable than going to a physical location. Video calls may feel a bit less formal, while still being personal and effective.
Works No Matter Where You Live
Whether you're in a city, the countryside, or temporarily abroad, you can access the same quality therapy. All you need is a phone, tablet, or computer and a stable internet connection.
What Can Online CBT Help With?
Here are some of the most common issues we help individuals work on through Online CBT:
Anxiety and Worry
Everything from generalized anxiety to specific phobias, social anxiety, or panic disorder can be effectively treated with CBT. You’ll get tools to understand, manage, and gradually challenge fears and avoidance behaviors.
Stress and Burnout
Long-term stress impacts both body and mind. CBT can help you identify stressors, set boundaries, and build habits for recovery and balance.
Low Mood and Depression
CBT for low mood focuses on breaking patterns of passivity and negative thinking. You'll receive support in regaining activity, meaning, and confidence.
Relationships and Intimacy
It's common to experience difficulties in relationships. Together, we explore your relational patterns to help you build more meaningful and healthy connections.
Obsessions and Control Issues
Obsessive-Compulsive Disorder (OCD) and other compulsive behaviors are often treated with CBT and exposure techniques. You'll learn to break the cycle and handle anxiety in new ways.
Life Choices and Values
CBT can also help you clarify what’s truly important in your life, strengthen self-understanding, and support you in taking steps in a meaningful direction.
Does CBT Really Help?
Cognitive Behavioral Therapy is one of the most well-researched and effective forms of therapy. Most people who engage in CBT and commit to the process experience noticeable improvements in their mental well-being.
What Does the Research Say?
Both Swedish and international studies show that CBT delivers excellent results, especially for conditions such as anxiety disorders, depression, panic disorder, and OCD. Its effectiveness is often equal to or greater than other forms of therapy.
According to the Swedish National Board of Health and Welfare (Socialstyrelsen), CBT is recommended as a first-line treatment for depression, anxiety, PTSD, and insomnia.
How Effective Is Online CBT?
Several Swedish studies have shown that Online CBT is just as effective as traditional in-person therapy. It has been found to improve quality of life and increase psychological flexibility, for example.
A study from Karolinska Institutet (Hedman et al., 2014) found that internet-based CBT for social anxiety was as effective as face-to-face sessions, with lasting results one year after treatment ended.
For many people, being at home also makes it easier to complete exercises and maintain consistency throughout the therapy process.
How Online CBT Works
Although every treatment is tailored to your individual needs, CBT typically follows a clear structure that provides stability and helps the process move forward.
The First Session
In the first session, you and your therapist will discuss why you’re seeking therapy and what you hope to achieve. By the end of the session, your therapist will explain how they can support you moving forward.
Assessment and Goal Setting
Therapy begins with conversations and analysis to help you gain insight and clarify what changes are needed. Based on that understanding, you’ll work together to define specific goals for your therapy.
The Change Phase
Through conversations, practical tools, and exercises, you’ll receive support to begin acting in ways that help you gradually move toward your goals.
Conclusion and Ongoing Growth
Toward the end of treatment, the focus shifts to reinforcing what you’ve learned and planning how to maintain the progress you’ve made, so you can continue to grow after therapy ends.
Common CBT Exercises
Homework and exercises are a central part of CBT. They help you apply what you learn in therapy to your everyday life and create lasting change.
Thought and Emotion Logging
You learn to identify negative automatic thoughts and connect them to emotions and behaviors. This increases your self-awareness and provides a foundation for change.
Exposure
For anxiety, phobias, or avoidance behaviors, you practice gradually facing what you fear—in a safe and controlled way, often with the support of your therapist.
Behavioral Activation
When dealing with low mood or passivity, you work on increasing meaningful activities in your daily life—step by step—to regain energy, joy, and structure.
Relaxation and Breathing
You practice techniques to reduce stress and tension, such as mindful breathing, body scanning, or progressive muscle relaxation.
Thought Restructuring
You learn to challenge and reframe self-critical or catastrophic thoughts—to develop more balanced and helpful perspectives.
All exercises are tailored to your goals and needs, and are often used as homework between sessions. This makes the therapy more active, concrete, and effective.
Online CBT – Client Story
Here’s an example of what an Online CBT treatment might look like for someone struggling with low self-esteem.
Background
Sara, 28, had struggled with low self-esteem since her teenage years. She often felt inadequate, doubted her worth in relationships, and avoided new challenges for fear of failure. Even positive feedback was interpreted as politeness rather than sincere appreciation.
After years of self-criticism and holding back, she decided to seek help through Online CBT, hoping to build a stronger self-image.
Therapy Approach
At the start of therapy, Sara worked with her therapist to map out thought patterns and identify situations that triggered intense self-criticism. Together, they explored the roots of these patterns and how they affected her daily life.
The treatment focused on:
- Identifying negative automatic thoughts about herself
- Challenging self-critical thinking with more balanced and realistic perspectives
- Behavioral experiments to try new ways of acting and expressing herself
- Working with self-compassion and building inner security
Results
After about ten sessions, Sara noticed a clear improvement. She was able to pause and respond to self-criticism with compassion and had the confidence to express her needs without apologizing for them.
She shared that therapy helped her see her own worth more objectively and that she began to take up space in both her personal and professional life in a new way.
FAQs before booking
What does Online CBT cost?
The price per session (60 minutes) is 1250 SEK and can be paid either via Swish at the end of the session or afterward by invoice.
Who is my therapist?
After booking your first session, you’ll receive an email with a brief introduction to your therapist.
How do I join the video call?
You’ll receive a video link via email. Simply click the link to join the session at the scheduled time.
How do I cancel or reschedule a session?
You can easily cancel or reschedule a session free of charge by contacting us through our contact form.
Book Online CBT
See available times and book your first session. Feel free to contact us if you have any questions or need help with your booking.
Book Online CBT