How counselling works online, and how to choose someone

What actually happens

Online counselling works much like sitting in a room with someone, except you are at home, or wherever you feel comfortable. Sessions are usually by video, though phone calls and written messages are common too. Most people start with a session a week. The first one or two are mostly about getting to know each other and what you would like to change.

Counselling, psychotherapy and CBT

In the UK these words overlap a lot. "Counselling" often means shorter work on what is happening now. "Psychotherapy" often means longer work that looks further back. CBT (cognitive behavioural therapy) is a particular method, and plenty of counsellors use parts of it. None of the job titles is protected in law by itself, which is why the professional body someone belongs to tells you more.

The professional bodies

You will see three names on profiles here. BACP, the British Association for Counselling and Psychotherapy, is the biggest professional body for counsellors; members sign up to its ethical framework. NCPS, the National Counselling and Psychotherapy Society, is another professional body with its own register. HCPC, the Health and Care Professions Council, is a regulator for protected titles such as practitioner psychologist.

Membership is a useful sign, but it is not a promise about any one person. We show what each counsellor's profile lists and do not check it ourselves. Each body lets you look someone up. See counsellors by professional body.

Approaches you will come across

These are the approaches counsellors here mention most. Naming an approach is not proof of training in it, so it is fine to ask how they use it.

• Client-Centred Therapy
• Cognitive Behavioural Therapy (CBT)
• Solution-Focused Therapy
• Psychodynamic Therapy
• Mindfulness Therapy
• Trauma-Focused Therapy

Some approaches, like CBT, are practical and goal-based, with things to try between sessions. Others, like person-centred counselling, give you more room to talk things through at your own pace. Many counsellors mix several. How the person comes across usually matters more than the label.

Picking someone

1. What they help with. Each profile lists the topics the counsellor chose. If your low mood comes with a loss, a break-up or burnout at work, look for someone who mentions those too. Start with what is on your mind.
2. Their professional body. Profiles show the body and the number listed. You can check it if you like.
3. How they talk about their work. Read the "About" section. Does it sound like someone you could talk to on a bad day?
4. Experience. Years practising is background, not a score.
5. Language. If you would rather talk in another language, check the languages line. See counselling in other languages.

Cost

Prices vary, and asking about money is completely normal. Where sessions are arranged through the online service we link to, the price is shown before you sign up. If money is tight, low-cost and charity services exist too.

The NHS and going online

NHS talking therapies are free, and in England you can refer yourself; Scotland, Wales and Northern Ireland have their own services. Waiting times vary a lot by area. Seeing a counsellor online can be an option if the wait is long or the times do not suit you, and you can do both. Your GP is a good person to ask about either.

If it does not feel right

Nobody can tell in advance whether a counsellor will suit them. If, after a session or two, it does not feel right, it is fine to look for someone else. That is normal, and a good counsellor will understand.

If you need help now

Counselling is not an emergency service. If you are worried about your safety or someone else's, call Samaritans free on 116 123 at any time, text SHOUT to 85258, or call NHS 111. If anyone is in immediate danger, call 999.