pros and cons worksheet therapist aid

T1: Cost Benefit Analysis

Introduction

Welcome to the first DBT exercise of the Distress Tolerance module!

People often have mixed motivations when they enjoy a certain behavior that may not be good for them: "I want to give up smoking because I know it's bad for my health, but I really find it relaxing", "I know that I have anger issues which sometimes harm my relationships, but I feel kind of relieved after I expressed my anger." This exercise is all about looking more closely at the costs and benefits of a problematic behavior, but also about the costs and benefits of engaging in a healthier, alternative behavior.

Do this exercise when you are thinking about changing a problematic behavior. Cost Benefit Analysis will help you decide if this is something you actually need to change. And if you decide it needs to change, it will help you create some of the leverage you need to make it stick.

Instructions

Do this DBT exercise three times, working on different problematic behavior each time. Then use as needed

Listing the costs and benefits of engaging in a behavior that is harmful for you is a powerful tool for changing your bad habits. This technique can help you see more clearly things that you overlooked. Also, it will help you accept and make peace with the fact that there is concrete evidence for why it's bad for you to engage in the problematic behavior. This is a very good start for changing the bad habit.

Step One: Choose a Behavior

First, think of behaviors in your life that are not particularly useful to you. It can be anything. Which one of your habits would you like to change? Maybe you already tried changing them but you still haven't succeeded in that. Perhaps you want to eat healthy or work out regularly. Other common problematic behaviors may include: smoking, eating too much, spending a lot of money impulsively, spending a lot of time in front of the TV, drinking too much alcohol. It can be anything. Take a moment and think about the habits in your life that you want to change. Then pick one habit that you want to work on the most.

For this exercise, you will need to be writing things down so you will need to print out the worksheet. After you do this exercise you will want to remind yourself of the costs and benefits that you wrote down, or maybe you would want to add other costs and benefits that you may come up with later.

Step Two: Cost of Engaging in Problematic Behavior

Write down every negative consequence that results from you doing the bad habit. Take your time and brainstorm. Start with what is already obvious to you, and then try to extend your list to all the cons that you can think of. In the beginning, you might not be used to thinking about your habit in this way, but gradually you will come up with pros and cons more easily.

Step Three: Benefits of Engaging in the Problematic Behavior

Write down the reasons why you do the bad habit in the first place. We all have certain reasons for whatever problematic behavior we engage in. Usually, these "benefits" are just short-term rewards that make us feel good immediately, but in the long-term they might do us more damage than good.

Step Four: Costs of Engaging in an Alternative Behavior

It is not easy to change a habit. In this part, think of all the negative sides of changing your behavior. Changing behaviors requires effort and energy, paying close attention to what you choose to do. It is usually a stretch out of our comfort zone and it may take a while until you become comfortable with this new alternative behavior. So, think of all the costs of making the change.

Step Five: Benefits of Engaging in an Alternative Behavior

Be creative and just visualize and have fun with all the possible benefits you'll have once you change the problematic behavior. Again, start with the obvious ones, and then really think about it and extend the list with benefits that maybe you previously haven't thought of. Try not only to list the benefits so that you'll complete the exercise, but really try to imagine the feeling of these benefits! Feel how much more energy you'll have, the long-term satisfaction, and fulfillment you'll feel!

Step Six: Score Costs and Benefits

Problematic Behavior: Eating too much junk food

Alternative Behavior: Eating healthy

Download the worksheet and do your Cost Benefit Analysis. It is important to write it down and not just think about it. Writing down the costs and benefits will help give you leverage over yourself when changing the behavior gets hard.

DBT Distress Tolerance: Cost Benefit Analysis

What if I still choose to do the bad habit after doing the exercise?

Changing a habit is not an easy task, it is a gradual process. It is normal if you don't immediately succeed in persuading yourself to do the healthy alternative action. It takes a daily commitment and reminders of what you want to change and why. That is why you can come back to the list, and really think about it as much as you need. Every day for one week, put time into reading the list of cost-benefit analysis for the habit you want to change. You can add new costs and benefits as well. Be persistent, and willing to work for your change!

How can I be sure that the benefits of the alternative, healthier behavior will really feel beneficial?

If you never tried the new action you want to take, it is normal that perhaps you can't imagine how you would feel and if it would be different for you. That is why you can start by trying out a new action and test it out. For example, if you are not sure that eating a healthier diet will actually make you feel better, try it for a couple of days and see how you'll feel. Be open to this new alternative and to the change.

I can't think of many benefits or costs to write down. What should I do?

If you do this exercise for the first time, it takes a little time to get used to the format and to thinking about the behavior in this way. Think about how the action that you want to change affects different aspects of your life. Also, try to think about how this problematic behavior affects your everyday life. If you are not sufficiently informed about the negative sides of a certain behavior, such as smoking, drinking too much alcohol or eating too much junk food, then you can spend a little time to do some research on the subject.

If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.

Comments About Cost Benefit Analysis

Thanks for making all these DBT worksheets available for download. Is there a way to download them all at once?

ADMIN – Hi Miel,

Happy to hear you are finding the worksheets useful. Unfortunately, we don’t have them all compiled in one place, at the moment you need to download each DBT worksheet indivisually.

I just want to take a moment to express my gratitude for this website as an incredible resource. I’ve been facilitating a DBT group at a long-term residential treatment facility for over two years, and this is the best site I’ve found to have easy to understand DBT skills info & worksheets.

This is good for behavior modification and other Mental illness

Thank you for the video and article of Distress Tolerance! This was my first attempt at DBT skills. I thought I won’t like it and was absolutely irritated at first, but I made/drew out the chart instead of printing the PDF and completed this tutorial that way and I enjoyed myself. Thank you again!

A tangible numerical way to look at the effects of my habits

Thank you….🙏🤠

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Dialectical Behavior Therapy

dbt group notes: weighing pros and cons

MINDFULNESS

Paced breathing from the DBT TIPP skills is meant to slow the breath down and restore balance when you are panicking or very upset. We tend to hyperventilate–or breath in much more than we breath out when we are panicking. The idea here is to reverse that and breath out twice as much as you breath in.

Play this little guided meditation to help you practice Paced Breathing.

INDEX CARDS/DISTRESS TOLERANCE TOOL KIT

As we move through the Distress Tolerance Unit, keep your index cards handy! Write down each idea for a coping activity that appeals to you. Give each idea its own index card.

This way, when you are distressed and needing to figure out a skill to use in the crisis, you can flip through the cards quickly. Usually people will flip through and think “This is a terrible idea! Why did I write this one down?” or “That’s too expensive, I can’t do that right now.” or “no, I don’t feel like doing that.” Until you finally hit on the card that you think, “Okay, I could try that.”

Wrap a rubber band around your index cards and take them with you everywhere. You never know when you will need them!

Just the other day, a former client reached out to me (Diana) to say, “I just found my index cards a few days ago in an old purse. And the timing was so perfect, because I really needed them! And I have been using them constantly to help me get through this!”

Be generous about writing down ideas. But also be really specific. So for the Contributing skill, don’t just write “Contributing”. I promise when you are in a crisis, you will not be able to think of any ideas. Instead write “Mow my (little old lady) neighbor’s lawn” “Do a random act of kindness like paying for the person’s coffee in line behind me” “mail a thoughtful card to an old friend” “finally actually volunteer to walk dogs at the shelter”… The more specific the ideas, the easier it will be to find something that helps….when you need it.

THE STOP SKILL

The Stop skill as it is taught in DBT is a little bit different from the version I like to teach that comes from Mindfulness Based Stress Reduction. To learn more about that version, please visit my blog post: https://dbtforlife.com/2020/12/31/dbt-stories-two-skills-observe-and-stop/

In DBT the acronym stands for:

This video does an excellent job explaining the STOP skill:

ENTERING INTO THE DIALECTIC ABOUT THE STOP

Of course, it’s very easy to say, “Just STOP! Freeze! Stop talking! Stop doing whatever you are doing!” Actually stopping is really hard. The only real solution for this is to practice. So I strongly recommend setting STOP reminders in your phone. (In Group I periodically send them out to help clients practice.) Just a little reminder to STOP, Take a breath, Observe and Proceed.

A dialectic is two opposing truths that can both be true at the same time. So to honor the dialectic between the effectiveness of the STOP skill, and how it can feel to have someone tell you “Just stop”, I hope you will enjoy this little video–and find it validating and entertaining.

WEIGHING PROS AND CONS

Another great distress tolerance skill is the four quadrant DBT Pros and Cons lists. In DBT, we not only weigh the pros and cons of doing something, we also weigh the pros and cons of NOT doing it. There is usually alot of overlap between the pros of doing something and the cons of not doing it. As well as overlap between the cons of doing something and the pros of not doing it. But there are differences–sometimes subtle and sometimes quite striking.

In the DBT Skills Training Handouts and Worksheets, the examples refer to impulsive behaviors, but this skill can be used to assess any decision large or small.

One aspect of the pros and cons that can be particularly helpful is to look for solutions to the cons on your list. This can change the balance of your decision making. For example if the con of not acting on your crisis urge is that you won’t have a way to stop your pain–then look for other ways to ease the pain (other distress tolerance skills!)

A SAMPLE PROS AND CONS LIST: WEIGHING THE PROS AND CONS OF VERBAL RETALIATION

Ideally, you will keep practicing pros and cons lists so that when you are in a crisis situation, you can quickly run through the pros and cons (that’s why pros and cons of hitting the snooze bar–again–is great practice!!!)

So if you are in a confrontation with someone at work, or school or in your family, and they say something insulting or invalidating, the tendency to want to escalate with verbal retaliation may be high (depending on the situation and relationships).

Here is an example of how you might complete the pros and cons chart:

Think of a situation where you have a decision to make.

Perhaps something big like looking for a new job, or breaking up with a boyfriend. Or something small like whether or not to order take out or make dinner at home. Then write down the pros and cons. Make the list comprehensive.

Then go through the cons and be creative about solutions.

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Best Online Therapy Platforms for Anxiety in 2024: Expert Approved

After researching 70 online therapy platforms and personally testing 20, we identified seven as the best for treating anxiety.

Why trust us

Methodology.

• We researched over 70 online therapy platforms and signed up for and tested 20 of the most popular platforms.
• We analyze each of the tested platforms to find the ones that best serve people living with anxiety.
• We surveyed 1,200 online therapy users, held focus group interviews with users and therapists, and consulted with more than 60 mental health experts, including therapists who specialize in treating anxiety-related disorders.
• Collectively, we’ve spent more than 10,000 hours researching online therapy.

Learn more about how we test and choose online therapy platforms for anxiety .

Key takeaways

• BetterHelp is our top pick for online therapy platforms for anxiety due to our survey respondent’s high ratings of its therapists. We also like the bonus features that help with anxiety, like a digital journal and group therapy sessions. 
• All of the online therapy platforms we recommend for anxiety offer cognitive behavioral therapy (CBT), an effective evidence-based treatment for anxiety. 
• About 31 percent of Americans experience an anxiety disorder at some time in their lives. Online therapy is one option for treating anxiety-related disorders. 

While experiencing anxiety at some point in your life is normal, it should be temporary. Most people encounter feelings of anxiety when stressed or in uncomfortable situations. But when you find your anxiety is persistent and interferes with your ability to enjoy and participate in daily life, it might be time to get help from a professional. In the United States, almost one-third of Americans experience an anxiety disorder at some point in their life. 

Online therapy is one option to explore if you are experiencing symptoms of anxiety . To help you decide if online therapy is the right choice for your situation, we signed up for and tested 20 online therapy platforms. Read about our top seven picks for treating anxiety. 

Our picks of the best online therapy for anxiety platforms

• BetterHelp : Best overall
• Brightside : Best for anxiety and depression
• Talkspace : Best for social anxiety
• Online-Therapy.com : Best CBT for anxiety
• Thriveworks : Best for choosing your provider 
• TeenCounseling : Best for teens
• Queer and Trans Therapists of Color Network : Best for queer and trans people of color

Our pick of the best online psychiatry for anxiety platform

• Talkiatry : Best for medication management

BetterHelp: Best overall 

• Cost : $260–$400 per month.
• Accepts insurance : No.
• Types of therapy for anxiety : CBT (cognitive behavioral therapy), exposure therapy, DBT (dialectical behavioral therapy), and others.
• Financial assistance available : Yes.
• Communication with therapist : Video, text, phone, chat.
• Our experience for anxiety : We like that people with anxiety can find group therapy sessions on anxiety-related issues. Our tester also appreciates the app’s bonus features, like the digital journal.

Compare plans

Individual therapy on BetterHelp: $280–$400 per month.

Pros & Cons

Why betterhelp is our choice for best overall platform for anxiety .

BetterHelp is our choice as the best overall online therapy platform for anxiety because of positive tester feedback and the high level of support users receive from therapists between sessions (via in-app messaging). We also like that its bonus features, like digital journal prompts and group therapy sessions, often focus on anxiety-related issues. On BetterHelp, you can search for a therapist who specializes in anxiety or be matched with a therapist based on your responses to a questionnaire that screens for anxiety and other mental health challenges.

BetterHelp tester insights

Our tester signed up for BetterHelp and completed four weeks of therapy. They also went through the process of switching to a new provider. To get matched with a therapist, you will fill out a form asking what led you to therapy, how often you experience certain symptoms, and what you’re looking for in a therapist. The questionnaire, though brief, does a good job of screening for primary symptoms of anxiety, such as restlessness, loss of focus, and worried or anxious thoughts. If your answers indicate anxiety symptoms, you’ll be matched with a therapist who specializes in anxiety-related disorders.

At the time of testing, you can only search BetterHelp therapist profiles after requesting a switch to a new therapist. As of this writing, however, it’s possible to start your BetterHelp journey by searching BetterHelp therapist profiles . Each profile is tagged with the conditions treated (such as stress/anxiety, depression, or grief). Reading therapist profiles lets you learn more about each therapist, including their treatment approach. We think it’s great that BetterHelp users can now choose to be matched with a therapist or choose their own. It’s worth noting, though, that platforms like Thriveworks and ZocDoc have more robust directories that allow users to filter for therapeutic approach, gender, language spoken, and more. 

We also like BetterHelp for its additional features that could potentially benefit people experiencing anxiety symptoms. These features include: 

• The ability to switch therapists anytime if the provider you’re matched with is not a great fit. Our tester shares that switching therapists is easy—simply head to your settings and click “change therapist.” 
• In-app messaging with all subscriptions, so you can reach out to your therapist at any time. 
• Financial aid for people experiencing financial difficulties. Our tester found out they qualify for the benefit after completing a brief application. 
• Group sessions that may be beneficial for people with anxiety-related mental health challenges. At the time of testing, group sessions included Dealing with Trauma Triggers, BIPOC Mental Wellness Women’s Support Group, Building Resiliency and Self-Care Practices During the Holidays, and several others. Our tester felt supported and understood in the group session they attended. 

For more information, read our full BetterHelp online therapy review .

What other BetterHelp users are saying

In our October 2023 survey of 600 online therapy users, BetterHelp was the most popular platform among our respondents. In our February 2024 survey of 100 BetterHelp users, 87 percent somewhat or completely agreed that their therapist created a welcoming environment. Eighty-eight percent said the therapy they received on BetterHelp met their expectations. 

Brightside: Best for depression and anxiety 

• Cost : $299–$349 per month, or your insurance copay per session.
• Accepts insurance : Yes, including some Medicare and Medicaid plans.
• Types of therapy for anxiety : Psychotherapy (including CBT), psychiatry, medication management, and others.
• Financial assistance available : No, but Brightside takes insurance.
• Communication with therapist : Video, text.
• Our experience for anxiety : Our tester likes that they can use the Brightside app to track their mood and progress. They also appreciate the platform’s many free resources for understanding and addressing symptoms of depression and anxiety, from self-guided lessons to articles.
• Therapy : $299 per month.
• Psychiatry : $95 per month.
• Psychiatry + therapy : $349 per month.
• Crisis care + psychiatry : Insurance only.
• Brightside takes insurance, including major carriers like Aetna, Cigna, and Medicare.

Why Brightside is our pick for treating depression and anxiety 

Anxiety and depression often go hand-in-hand. These two conditions result from the same biological vulnerability and can share some common symptoms. Research shows that as many as 50 percent of people with major depressive disorders may also experience an anxiety disorder. Brightside is our choice for online therapy to treat depression and anxiety because users can access talk therapy, psychiatry, and medication management (if needed) on a single platform. Brightside also offers self-guided lessons on topics relevant to people seeking treatment for anxiety, like self-care and mindfulness. 

Brightside tester insights

Brightside’s sign-up process is simple and easy. The onboarding process asks you to identify the condition you’re seeking treatment for, with anxiety and depression at the top of the list. Selecting “anxiety” will lead you to a series of questions about your level of worry and other anxiety-related symptoms, such as restlessness, trouble sleeping, and feelings of dread. The platform uses these responses to match you with a therapist. 

If you don’t like the therapist you’re matched with, our tester shares that switching therapists is easy. After deciding to switch to a new provider, they promptly received an email with profiles of seven other therapists. “I really appreciated that they were so helpful and that I was able to choose who I would be working with,” they say. 

In addition to the live video sessions with their therapist, our tester appreciates how easy it is to use the Brightside app. They love the app’s bonus features, including the interactive video lessons and progress monitoring. “I love the short videos you can do in between sessions to work on managing anxiety and stress,” they say.

They also note that they were asked to take assessments multiple times to track their progress. These assessments “mostly seem to be tracking how anxious or depressed you are so they can gauge those symptoms over time,” they say. According to the American Psychological Association, measuring your progress is an empowering practice that can help improve your mental health. This practice can also help increase your engagement with the therapeutic process, helping you get more out of your therapy sessions. 

For more information, read our full Brightside review . 

What other Brightside users are saying

Compared to the national average of 48 days to see a mental health care provider , Brightside offers shorter wait times. Respondents from our October 2023 survey of 600 online therapy users reported that Brightside wait times are as short as 24 hours or less, and 86 percent of users waited less than two weeks for an initial appointment. 

Talkspace: Best for social anxiety 

• Cost : $276–$436 per month out-of-pocket or the cost of your copay per session.
• Accepts insurance : Yes, including some Medicare plans.
• Financial assistance available : No, but they accept insurance.
• Communication with therapist : Video, audio, text.
• Our experience for anxiety : We like that Talkspace offers talk therapy, psychiatry, and medication management. While most online therapy platforms offer treatment for anxiety, Talkspace also offers assessments and therapy options for specific types of anxiety disorders, including social anxiety.

If you use insurance to pay, the average copay is less than $30 per session:

• Average Aetna member copay : $40.
• Average Cigna member copay : $30.
• Average Optum member copay : $26.
• Average Carelon member copay : $22.

If you pay out-of-pocket, plans start at $276 per month:

• Messaging therapy : $276 per month.
• Video + messaging therapy : $396 per month.
• Video + messaging + workshops: $436 per month.
• Couples therapy : $436 per month.
• Psychiatry : $299 for the initial evaluation and $175 for each follow-up session.

Our testers found that if Talkspace verifies your coverage but its providers aren’t in-network with your insurance plan, they’ll help you reduce costs by offering $120 off your first month.

Why we choose Talkspace as the best platform for social anxiety 

Talkspace is our choice for online treatment of social anxiety because it offers screening and therapist matching specifically for this issue. We also like that Talkspace serves both teens and adults, accepts insurance, and offers upfront cost transparency for people paying out of pocket. 

Talkspace tester insights 

We like that Talkspace offers a social anxiety test to help you identify symptoms of social anxiety disorder and matches you with a therapist accordingly.

If you don’t feel a connection to the therapist you’re matched with, it’s easy and free to switch providers. Our tester changed providers right away because the therapist she initially matched with wasn’t available at convenient times. When switching to a new provider, they found two similarly qualified therapists and made their final decision using the platform’s availability graph, a tool that shows days and times when each therapist is available. 

All Talkspace plans include the ability to message your therapist at any time. Though most experts we’ve spoken to agree that text messaging is not a replacement for one-to-one therapy, it can be a useful addition to your therapy sessions. In the case of social anxiety and other anxiety-related disorders, regular texts from your therapist may be useful reminders to employ strategies discussed during sessions. One study showed that text message reminders helped people with social anxiety to reduce safety behaviors Behaviors or habits a person believes can prevent or minimize a negative outcome or stressful situation, like public embarrassment. These can include avoiding eye contact or rehearsing sentences before speaking out loud. , such as avoiding eye contact and mentally rehearsing before speaking. 

For our tester, regular text message check-ins with their therapist help track their mood and progress. They note, though, that responsiveness varies by therapist. “Some therapists don’t use the messaging feature to prompt me every day,” they say, “Whereas other therapists give a lot of good resources and reflection prompts regularly.” If responsive messaging matters to you, let your therapist know your preference right away.

Live workshops—similar to group therapy sessions—are another helpful feature of the Talkspace platform. A licensed mental health professional leads each workshop, and many of the topics address anxiety-related issues. At the time of writing, workshop topics include “Managing Your Anxiety,” “Understanding Your Triggers,” and “Making Mindfulness Easy.” 

For more information on this platform’s offerings, read our full Talkspace review . 

What other Talkspace users are saying

In our November 2023 survey, 36 percent of Talkspace users chose live chat as their favorite way to communicate with their therapist. Keep in mind, though, the Talkspace messaging therapy plan is asynchronous, meaning that you are not communicating in real-time with your provider. You will have 24/7 access to your private therapy room, though, so you can share your thoughts and feelings at any time, and your provider will respond once they’ve read your message.

Online-Therapy.com: Best CBT for Anxiety

• Cost : $200–$440 per month.
• Types of therapy for anxiety : CBT.
• Communication with therapis t: Video, audio, and text.
• Our experience for anxiety : Our tester was impressed with the wide range of CBT-focused mental health resources available through Online-Therapy.com, including a library of yoga and meditation videos, self-assessments to track symptoms, and planning and accountability tools.
• Basic (messaging only): $200 per month.
• Standard (messaging and one live session per week): $320 per month.
• Premium (messaging and two live sessions per week): $440 per month.
• Couples therapy: $440 per month.

Why we choose Online-Therapy.com as the best CBT for anxiety 

Online-Therapy.com is our choice for the best CBT for anxiety because all its therapists are CBT-trained. The Handbook Team also likes that the additional features included in memberships—a digital journal, worksheets, and virtual yoga classes—are CBT-informed tools that can help people seeking treatment for anxiety. 

Online-Therapy.com tester insights

Online-Therapy.com exclusively offers CBT , a treatment approach that helps people identify unhelpful patterns of thinking or behavior and teaches concrete coping strategies for developing more helpful behaviors and thought patterns. CBT is widely accepted as one of the best evidence-based treatment approaches for anxiety and anxiety-related disorders. 

In addition to one-on-one therapy sessions, Online-Therapy.com offers an eight-section self-guided CBT program, including readings, journal prompts, yoga and meditation videos, symptom trackers, and self-assessments. Our tester appreciates the many tools offered by the platform but notes that their therapist hasn’t fully utilized those extra tools or brought them up in therapy sessions. For a more integrated experience, users may want to ask their therapist to incorporate the guided lessons into therapy sessions.

Erin Bircher , a licensed professional counselor and clinical addictions specialist, has recommended several CBT-informed tools to her clients throughout the years, including journaling and mood tracking. But for people seeking treatment for anxiety, she emphasizes the importance of using such tools in collaboration with a mental health professional. “It’s important to make sure you are using the tools correctly and that you are using the correct tool for you,” she says. For people seeking anxiety treatment through Online-Therapy.com, we recommend asking your therapist which tools would be best for your particular situation. 

Mood trackers are great to help gain a baseline and a starting point, and journals are wonderful for helping people process things they are trying to work through. Erin Bircher, LPC, LCAS, and founder of Foundations4Change .

What other Online-Therapy.com users are saying

Our tester had a hard time finding a therapist who was available in their area at the times they needed. Still, 84 percent of Online-Therapy.com users in our October 2023 survey report waiting less than two weeks for their initial appointment. In our February 2024 survey of 100 Online-Therapy.com users, 84 percent of respondents say that their initial therapist met their needs and preferences, and 88 percent say the therapy they received on the platform met their expectations.

Thriveworks: Best for choosing your provider 

• Cost : $200 per session or your insurance copay (typically $0–$50). 
• Accepts insurance : Yes, carriers vary by provider. 
• Types of therapy for anxiety : CBT, DBT, acceptance and commitment therapy (ACT), and others.
• Financial assistance available : No. 
• Communication with therapist : Video or in-person.
• Our experience with anxiety : We like that Thriveworks allows you to search for a provider by area of specialty, so you can find all available providers in your area specializing in treating anxiety. You can also apply other filters, such as counseling approach and clinician gender.
• Thriveworks providers accept hundreds of different insurance plans. For most people paying with insurance, copays per session are $0–$50. 
• Out-of-pocket payments are $200 per session.

Why we choose Thriveworks as the best platform for choosing our own provider

Because Thriveworks allows you to filter by specialty and type of therapeutic approach, they earn our top pick for choosing your provider. You can use this platform to find a therapist or psychiatrist who takes your insurance and specializes in treating anxiety. 

Thriveworks tester insights

For people seeking treatment for anxiety, it may be empowering to choose your therapist rather than being matched with one by the platform. Thriveworks has several filtering options to help you choose the kind of provider you want, including clinician gender, language spoken, and type of visit (virtual or in-person). We especially like that you can filter by what you want help for, with options including anxiety, trauma/PTSD, ADHD, stress, and more. 

Thriveworks providers work with hundreds of insurance carriers, including Medicare and some Medicaid locations. To find an in-network provider, enter your location, what condition you’re seeking help for, and your insurance carrier.

We like that each Thriveworks profile is tagged with the provider’s preferred pronouns, years in practice, and the ages they serve. By clicking on each provider’s profile, you can see the type of insurance they accept and their upcoming available appointments. Our tester appreciates the detailed biography in each profile and likes that each provider answers questions like “Why did you become a counselor?” or “What types of clients are you most excited to work with?” You can book your session from their profile page when you find a provider that resonates with you.

Our tester chose their therapist based on the specialties listed and what they thought would be the best match. “I like that we discussed strategies and dug deeper into graphs, visuals, and ways to implement healthy habits in day-to-day life,” they say of their therapist. “She was very prepared with resources and stimuli to spark a productive conversation.” 

What other Thriveworks users are saying

Thriveworks provider availability varies by location. Here are a few of our Thriveworks provider search results: 

• Total Springfield, Illinois providers who treat anxiety and accept Blue Cross Blue Shield of Illinois HMO: 22. 
• Total Eugene, Oregon providers who treat anxiety and accept Aetna: 2. 
• Total Raleigh, North Carolina providers who treat anxiety and accept Cigna: 59.
• Total Tallahassee, Florida providers who treat anxiety and accept Medicare: 34. 

TeenCounseling: Best for teens 

• Cost : $260–$360 per month.
• Types of therapy for anxiety : Cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), acceptance and commitment therapy (ACT), and others.
• Financial assistance available: Yes.
• Communication with therapist : Video, audio, text. 
• Our experience for anxiety : The Handbook Team likes that TeenCounseling screens for anxiety by asking about specific symptoms in the intake questionnaire. Teens are matched with a therapist who meets their specific needs. If a teen doesn’t connect with their initial therapist, it’s easy to switch.

Individual teen therapy: $260–$360 per month.

Why we choose TeenCounseling as the best online anxiety therapy for teens

TeenCounseling by BetterHelp gets high marks for the ease with which families can sign up for and start therapy. We chose it as the best online anxiety therapy for teens because our testers say it does a good job of matching teens to therapists who meet their specific needs. We also like that both teens and parents can message the therapist at any time.

TeenCounseling tester insights

It can be scary to witness anxiety in your children or teens . Rates of anxiety and depression in youth doubled during the COVID-19 pandemic, and many teens are still trying to manage those symptoms. While some teens may need or prefer in-person counseling, online therapy has the benefit of fitting into teen’s busy schedules. A lot of teens find that the most helpful aspect of online therapy is that it saves time. You don’t have to rush to drive to the doctor’s office.

If you decide online therapy is right for your teen, TeenCounseling offers the benefit of getting started quickly. Setting up your account takes just a few minutes. The intake assessment asks you about your teen’s symptoms, including panic attacks, trouble sleeping, worried thoughts, difficulty concentrating, or angry outbursts. Your answers to these questions will help the platform connect you with a therapist. Once you’re matched with a therapist, you can connect your child to the app so that they can also communicate with their therapist and attend sessions on their computer or mobile device. Our tester likes that they and their teen can both message the therapist privately. They also share that booking appointments through the app is very convenient. 

Both of the therapists our tester’s teen matched with had experience that matched their teen’s needs, but the first therapist only had weeknight availability, so they switched to a therapist with weekend and weekday afternoon availability. “The second therapist is even more qualified than the first,” our tester says. “Her experience fits with the issues my teen is facing.” 

During the first session, our tester experienced technical difficulties that made it impossible to attend a video session. Instead, the appointment was switched to an audio format. The therapist commented that disruptions to video sessions are frequent, which is one frustrating aspect of this platform. 

In between sessions, teens can complete worksheets provided by the therapist or write in the TeenCounseling app’s digital journal. Daily prompts are provided, and many of them are specific to the teen’s symptoms. 

What other TeenCounseling users are saying

In our February 2024 survey of 100 parents with children who used the TeenCounseling platform, 82 percent felt the therapist provided a safe space for their teen, and 73 percent felt their therapist adapted their therapeutic style to meet their teen’s needs. Seventy-seven percent saw a reduction in the symptoms that led their teen to therapy in the first place.

National Queer and Trans Therapists of Color Network: Best for queer and trans people of color 

• Cost : Varies by provider.
• Accepts insurance : Yes.
• Types of therapy for anxiety : Somatic, CBT, DBT, and others.
• Financial assistance available : Yes, some providers offer sliding scale fees.
• Communication with therapist : Video, in-person.
• Our experience for anxiety : The National Queer and Trans Therapists of Color Network is a directory of providers, searchable by location. After you receive a list of providers available in your area, you can read profiles to find a provider who treats anxiety. This network is a good resource for people with anxiety who are seeking identity-affirming treatment.

Out-of-pocket fees range from $65–$250 per session. Some therapists in the network take insurance or have sliding scale fees.

Why we choose the National Queer and Trans Therapists of Color Network as the best for queer and trans people of color 

We love that NQTTCN is dedicated to providing and transforming mental health care for queer and trans people of color. You can search for providers in your area and read detailed provider bios to find out if a provider treats anxiety. 

NQTTCN tester insights

The National Queer and Trans Therapists of Color Network (NQTTCN) is a 501(c)3 (not-for-profit) organization dedicated to healing justice, which they define as a spiritual-political framework for healing generational trauma by addressing structural racism and oppression. This is a helpful directory for anyone who self-identifies as a queer or trans person of color and wants to work with a therapist who also identifies as such. In a culture where research suggests that racism (and othering) can increase anxiety-related disorders, it is important for people to find care that acknowledges and addresses how anxiety can be related to identity. 

The NQTTCN directory is growing but is still pretty sparse in some parts of the country. Currently, the directory can connect you with providers in 30 states and two Canadian provinces. The availability of providers varies greatly by location. The Handbook Team’s search turned up 78 providers in New York and 151 providers in California, but the directory only returned one result for Nevada and three for Alabama. While some provider bios are more detailed than others, all of the ones we read indicate the therapist’s areas of specialty, so it’s easy to find out if a provider has experience with anxiety and anxiety-related disorders. Most providers also share their therapeutic approach, such as CBT or DBT. 

We like that per-session fees are shared on each provider’s profile, including which insurance plans they accept. It’s a bonus that many providers on this platform accept sliding scale fees. 

What other NQTTCN users are saying

One key feature of the NQTTCN is its Mental Health Fund (MHF), which provides financial support for up to eight sessions with a licensed therapist (offering $125 per session to the therapist). The funds are available to queer and trans people of color in need of financial support who are 18 years or older. In order to benefit from the funds, a person must find a therapist who participates in the MHF program, and the therapist must write a letter agreeing to participate. Resources must be used towards self-pay therapy, not insurance copays.

If you need prescription medication for anxiety

Talkiatry: best for medication management.

• Cost : Average Talkiatry copay is $30, though prices vary by insurance provider.
• Accepts insurance : Yes, including Medicare and Medicaid.
• Types of therapy for anxiety : Psychiatry and medication management.
• Financial assistance available : No.
• Communication with therapist : Video, messaging.
• Our experience for anxiety : Not everyone experiencing anxiety needs or prefers medication. But for people who are seeking a medication consultation or ongoing medication management for anxiety, Talkiatry offers easy access to in-network providers with low wait times. Our tester saw a psychiatrist within 24 hours of setting up their account.

The average Talkiatry insurance copay is $30. For balances over $250, Talkiatry offers payment plans. The platform is not available for people without insurance.

Why we choose Talkiatry as the best platform for medication management

Talkiatry is our top pick for medication management because it offers access to a psychiatrist in as little as one day. Our tester likes that they can message their provider anytime with questions or concerns. 

Talkiatry tester insights

Cognitive behavioral therapy, either in-person or online, is considered a front-line treatment for anxiety and anxiety-related disorders. Research suggests that for some people, medication—ideally in combination with talk therapy—can also be effective in treating general anxiety disorder (GAD) and other anxiety-related disorders. If you’re considering medication for your anxiety and want to talk to a specialist, Talkiatry offers a quick and affordable means of treatment. 

To get started with Talkiatry, you’ll complete the following steps: 

• Enter your location and insurance information (the platform takes over sixty insurance plans, including Medicare and Medicaid). Talkiatry will let you know right away if you’re covered. 
• Set up an account by entering your email address and clicking the link in your email. You’ll be prompted to add more personal details, including your address and birth date.
• Answer a series of clinical questions about your symptoms and previous care. 
• Based on your answers, Talkiatry will match you with a provider who meets your needs. 

The entire sign-up process takes just a few minutes. Our tester shares that they couldn’t browse psychiatrists or view any information about the psychiatrist they were matched with. Still, they report that each psychiatrist they met with—a total of three—was specialized to their specific needs and willing to help. “I never had the issue of us not being a good fit,” they say. 

Talkiatry psychiatrists can prescribe several medications used to treat anxiety , including selective serotonin reuptake inhibitors (SSRIs), like Paxil and Zoloft, and serotonin-norepinephrine reuptake inhibitors (SNRIs), like Effexor and Cymbalta. Depending on the state laws where you live, you can also receive a prescription for controlled substances, such as benzodiazepines (Xanax, Ativan, Klonopin), which are sometimes used to treat anxiety. Before prescribing any medication, your provider will complete a thorough evaluation—usually 60–75 minutes—to determine which medications, if any, are appropriate for your situation. Regular check-ins with your psychiatrist are always available through the Talkiatry platform. To fill and refill your prescription, ask your Talkiatry clinician to send it to your local pharmacy. You’ll pay for your prescription at the pharmacy.

You can access Talkiatry through the Healow app, which will allow you to access your medical records, see lab results, and manage all of your Talkiatry appointments and medications. 

For more information, read our full Talkiatry online psychiatry review . 

What other Talkiatry users are saying

In the Handbook Team’s February 2024 survey of 100 Talkiatry users, 84 percent had a treatment plan involving medication. Regarding provider satisfaction, 91 percent of users report having positive interactions with their psychiatrist, and 80 percent saw a reduction of symptoms that led them to see a psychiatrist in the first place.

Other online therapy platforms to consider for anxiety

We tested several other online therapy platforms to find the best options for treating anxiety. Though they didn’t make it into our top seven recommendations, these platforms may be a good fit for your needs. 

Amwell offers a variety of online health services, including therapy and psychiatry. The mental health providers on Amwell treat a variety of anxiety-related disorders, including OCD , panic attacks , and social anxiety. The stand-out feature on this platform is the ability to choose your therapist based on your needs. We also like that your therapist can connect you with a psychiatrist on the platform if you decide you want to try medication for anxiety. 

For self-pay users, Amwell therapy is $109 per session, and psychiatry is $279 for an initial consult and $109 per session for 15-minute follow-ups. Amwell also accepts several large insurance carriers.  

Sesame  

Like Thriveworks, Sesame offers a wide selection of providers, and it’s possible to search Sesame for providers who specialize in treating anxiety. Sesame has a pay-per-session structure. We like the upfront cost transparency, especially for people who need to stick to a budget and can’t afford a monthly subscription.

Our tester found therapy sessions as low as $32 per visit and psychiatry consults for as low as $51. Pricing varies widely by provider, and you’re not guaranteed to find a low rate in your area. Still, if you need mental health care without the stress of a monthly financial commitment, Sesame might be a good fit. 

How we test and choose the best online therapy for anxiety services 

Our firsthand user experience.

The Handbook Team has spent 10,000 hours researching more than 70 online therapy and psychiatry platforms , directories, and networks. We signed up for and tested the top 20 platforms. Our testers engage with each platform for two to four weeks.

In addition to attending live video sessions, our testers evaluate several key features of each platform, including switching providers, using insurance, booking and paying for appointments, and contacting customer service. We also ask testers to explore bonus features offered by each platform, such as digital journals, worksheets, and group sessions.

For their privacy, we can’t ask testers to share information about their diagnoses or the issues they choose to address in sessions. However, we ask them to gather data about how platforms treat specific conditions, such as anxiety and depression. For example, some of the platforms we test specialize in cognitive behavioral therapy, a frontline treatment for anxiety-related disorders. Others allow you to search for providers who specialize in treating specific anxiety-related conditions, like OCD or social anxiety. 

User surveys and focus groups

Surveys : The Handbook Team has surveyed 2,000 online therapy users to better understand their reasons for seeking online therapy and the quality of their experience. We learned that the majority of users seek online therapy to work through a specific issue, situation, or life event or to manage a diagnosed mental health condition. 

Focus groups : The Handbook Team conducts focus groups with online therapy users to discuss specific aspects of the online therapy experience, including privacy issues, affordability, and overall impact. Our focus group participants include veterans, parents, students, and people from a variety of cultural backgrounds. 

Expert insights 

We consult with mental health experts to understand the online therapy landscape and ensure we recommend quality platforms. For this article, we consulted a licensed clinical social worker (LCSW) who specializes in treating anxiety and a behavioral health specialist who is also the founder of a clinical practice. Every article we write is medically reviewed by one of our trusted experts and advisers. 

Our online therapy rating indexes

Based on our in-depth research, testing, and user survey results, we create indexes to rate each online therapy platform. Our indexes weigh each of the following criteria: 

Affordability

We review the cost of ongoing weekly live therapy sessions with each platform. We look at the total price, whether platforms accept insurance or offer financial assistance, and features that add value, like digital journals, group sessions, and online workshops.

For platforms that offer psychiatry and medication management, we compare the cost of therapy to the cost of psychiatry. We also consider the cost of prescription medications. For example, some people may choose to treat anxiety with SSRIs or benzodiazepines. 

Data privacy

We examine each platform’s data privacy policy and compare how frequently they update the policy and if it clearly explains how the platform handles your data. We also look for specific data processing standards like HITRUST certification, if the platform asks for consent to collect your data, and whether or not platforms encrypt your data.

Availability

We compare online therapy platforms by the total number of therapists in their network and the number of states they operate in. We also research each platform’s availability in five states that rank lowest in mental health coverage and access. We then investigate brands for data on their customer service, intake process, therapist switching, and more.

Inclusivity

We compare each platform to learn if they are inclusive for all users and if they offer a diverse selection of therapists. We surveyed 100 users of 10 different platforms to learn what mattered to them regarding identity and inclusion and how they rated their platform on these factors. We review each brand on their therapist choices, therapist diversity, inclusivity signals, and if users feel that they receive care that speaks to and values their identity.

Read more about our rating indexes and how the scores are determined in our methodology .

Pros and cons of online therapy for anxiety

Online therapy can be a great option for people with symptoms of anxiety or an anxiety-related disorder, but it’s not the best choice for everyone. Before deciding if online therapy is right for you, consider the following benefits and drawbacks: 

• Affordability : Online therapy eliminates transportation costs like gas and parking fees. 
• Convenience : Live video sessions at home may be easier to fit into your schedule than in-person visits. 
• Expanded Range : For people in remote areas, online therapy platforms expand the pool of therapists with available services. 
• Privacy : In our October 2023 survey of 600 online therapy users, 50 percent of respondents preferred online therapy to in-person therapy because they felt more comfortable in their own homes. 
• Efficacy : Studies show online therapy is an effective treatment for generalized anxiety disorder (GAD) . 
• Efficacy : Some therapies for anxiety, like exposure therapy, may be more effective in person. 
• Personal connection : Some people find it harder to emotionally connect with their therapist through a screen.
• Quality of providers : Online platforms may put you at a higher risk of ending up with an unqualified provider. Check your provider’s qualifications carefully. 
• Quality of sessions: Technical difficulties, such as a poor internet connection, may interrupt online therapy sessions. 

Types of therapy used to treat anxiety

You can’t completely eliminate anxiety from your life, but most experts agree that anxiety-related disorders are highly treatable. The following types of therapy are effective in treating anxiety: 

• Cognitive behavioral therapy (CBT) is a form of talk therapy that helps patients become aware of and change negative thinking patterns and behaviors. Bircher shares that “helping individuals understand how their thoughts and feelings are connected to their reactions and behaviors is extremely important when working on challenging and changing distorted thought patterns.” 
• Dialectical behavioral therapy (DBT) is a form of talk therapy that helps people who experience intense emotions understand how their thoughts affect their emotions and behaviors. 
• Acceptance and commitment therapy (ACT) is a therapeutic approach that encourages patients to acknowledge and accept their thoughts and emotions rather than trying to avoid or deny them. This mindful approach is often used to treat symptoms of anxiety. 
• Exposure therapy is a psychological approach to helping people face their fears and anxieties. This has been shown to be helpful for phobias, panic disorders, and obsessive-compulsive disorder. 

How to know if you need therapy for anxiety

In stressful times, feeling anxious is sometimes unavoidable. But if feelings of anxiety and worry become constant and interfere with your ability to work or enjoy life, it might be time to consider therapy.

“Therapy can help you learn about why you have anxiety, how anxiety affects us, and identify your triggers,” says Colleen Marshall, LMFT and founder of Two Chairs. “It can also help you learn and practice skills to manage the anxiety when it does occur. If you are noticing that your worry, fear, or anxiety is affecting your activities of daily living, it is a good idea to talk with a therapist.” 

Tips for managing anxiety outside of treatment 

Whether or not you choose to attend therapy, it’s helpful to know strategies that can help when you feel anxious . The experts we spoke to for this article recommend the following strategies for managing symptoms of anxiety outside of treatment: 

• Get plenty of exercise. 
• Stay connected to friends and family. 
• Practice sleep hygiene to help you get a full night’s sleep .
• Practice r elaxation techniques such as yoga, meditation, or deep breathing. 
• Focus on aspects of your life that bring you a sense of gratitude , joy, or peace. 
• Engage in a pastime you enjoy, like adult coloring books, painting, cooking, or spending time in nature. 

How to choose an online therapy provider for anxiety

If you think online therapy might be right for you, be mindful of the following factors: 

• When answering questions in an online therapy platform’s intake assessment, be honest about your feelings and symptoms. These assessments are the tools platforms use to match you with someone who meets your needs.
• Be discerning. If you choose a platform that allows you to choose your own therapist , look for their years of experience, the conditions they treat, and their therapeutic approach. 
• Your connection to your therapist matters. If you are matched with a therapist through an online therapy platform but don’t feel a connection, ask to switch providers. 
• Consider your budget. Find platforms that can accommodate your financial needs. If you have health insurance coverage, look for online therapy platforms that take insurance . 

In a mental health emergency:

Online therapists may not be the most appropriate resource to help in a mental health crisis. If you or someone you know is a danger to themselves or others around them, it’s an emergency that can’t wait for an online therapist’s response.

Don’t wait. You can find help immediately by:

• Calling 911
• Visiting an emergency room
• Visiting urgent care
• Calling or texting 988 for the Suicide & Crisis Lifeline
• Chatting online at 988lifeline.org
• Calling the Substance Abuse and Mental Health Services Administration (SAMHSA) Helpline at 1-800-662-4357 or texting your zip code to 435748
• Calling the National Sexual Assault Hotline at 1-800-656-4673 or chatting online

All the above options will connect you with trained professionals who can provide crisis support. You can find even more resources, including international options, on our helpline directory page .

Our final verdict

Our overall pick for the best online therapy for anxiety is BetterHelp because it performs so well with our testers and in our surveys. Testers and respondents give high marks for therapist quality and the platform’s ease of use. The intake process does a good job of matching users with symptoms of anxiety to a provider who can help, and if you don’t like your first therapist, it’s easy to switch. Many of BetterHelp’s bonus features—like digital journal prompts and group sessions—focus on anxiety-related topics. 

The platforms we recommend for anxiety can provide access to therapists and, in some cases, psychiatrists with experience treating anxiety and anxiety-related disorders. While therapist availability may vary by geographic area, one benefit of online therapy platforms is their ability to expand the pool of providers you can access.

Online therapy platforms aren’t for people in crisis. If you’re experiencing overwhelming anxiety or have thoughts of harming yourself or others, go to your nearest emergency room or call 988 for the National Suicide & Crisis Hotline. 

Compare the best online therapy and psychiatry for anxiety platforms of 2024

Frequently asked questions

Does online counseling for anxiety work.

In many cases, it can help with symptoms of anxiety, but it depends on the individual and the provider. Research shows that online therapy can be equally effective as in-person therapy in treating anxiety and related disorders.

Can virtual therapy platforms for anxiety prescribe medication?

Certain online therapy platforms with licensed psychiatrists, like Brightside and Talkspace, can offer diagnoses, prescriptions, and medication management. Some, but not all, online therapy platforms can prescribe controlled substances like Xanax or Adderall. This will also depend on the state laws where you live regarding controlled substances and telehealth prescriptions.

Who should use virtual therapy for anxiety?

If you prefer the comfort of your own home to an office setting, it might be worth trying online therapy for anxiety. Just make sure you find a provider you connect with, even if that means switching therapists until you find the right one.

• Any anxiety disorder. (n.d.). National Institute of Mental Health (NIMH). Link
• Measurement-based care is giving psychologists and their patients a better picture of treatment progress. (n.d.). https://www.apa.org. Link
• National Council for Mental Wellbeing. (2021, May 25). Certified community Behavioral health clinics providing expanded access to mental health, substance use care during COVID-19 pandemic – National Council for Mental Wellbeing. Link
• Text message safety behavior reduction for social anxiety: A randomized controlled trial. (n.d.). Link
• Carpenter, J. K., Andrews, L. A., Witcraft, S. M., Powers, M. B., Smits, J. a. J., & Hofmann, S. G. (2018). Cognitive behavioral therapy for anxiety and related disorders: A meta‐analysis of randomized placebo‐controlled trials. Depression and Anxiety, 35(6), 502–514. Link
• Bandelow, B., Michaelis, S., & Wedekind, D. (2017). Treatment of anxiety disorders. Dialogues in Clinical Neuroscience, 19(2), 93–107. Link
• Racine, N., McArthur, B. A., Cooke, J. E., Eirich, R., Zhu, J., & Madigan, S. (2021). Global prevalence of depressive and anxiety symptoms in children and adolescents during COVID-19. JAMA Pediatrics, 175(11), 1142-1150. Link
• MacIntyre, M. M., Zare, M., & Williams, M. T. (2023). Anxiety-Related Disorders in the context of racism. Current Psychiatry Reports/Current Psychiatry Reports, 25(2), 31–43 Link
• Eilert, N., Enrique, A., Wogan, R., Mooney, O., Timulak, L., & Richards, D. (2020). The effectiveness of Internet‐delivered treatment for generalized anxiety disorder: An updated systematic review and meta‐analysis. Depression and Anxiety, 38(2), 196–219. Link
• What is exposure therapy? (2017, July 31). https://www.apa.org. Link
• Carlbring, P., Andersson, G., Cuijpers, P., Riper, H., & Hedman-Lagerlöf, E. (2017). Internet-based vs. face-to-face cognitive behavior therapy for psychiatric and somatic disorders: an updated systematic review and meta-analysis. Cognitive Behaviour Therapy, 47(1), 1–18. Link

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The 11 best online therapy for depression, written by a behavioral interventionist

By Amber Nelson, UESCA-CRC

Expert Contributor Rychel Johnson, MS, LCPC

Reviewed by Megan Mowery

Fact Checked by Krista Manning

Written by Amber Nelson, MS, Behavioral Interventionist, Fortune Recommends Writer

How we test.

Our team of experts has reviewed dozens of online therapy apps to bring you the most helpful, easy-to-use, and accessible programs on the market. We rely on clinical research and first-hand testing to inform the sites we cover.

.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);} Our experts

We utilize the expertise of mental health professionals to guide this piece, from research to writing to reviewing and approving. Our goal is to create a story that’s accurate, helpful, and thorough, especially on a topic as important as mental health. Licensed clinical counselor Rychel Johnson, MS, LCPC and professional fact-checker Krista Manning have reviewed this piece for accuracy.

Life comes with a variety of ups and downs. Whether it’s family or financial issues, most people experience times where they feel they’ve been kicked down and just can’t get back up. You may have great friends or family members who surround you and offer you support, but sometimes, even that just isn’t enough to lighten the load of stress, grief, or heartbreak that you might be experiencing.

In some cases, you may even be experiencing depression without the slightest clue of what is causing the feelings of hopelessness. Online therapy services can be extremely helpful no matter what your situation may be.

While depression doesn’t always mean you’re stuck in bed and unable to get to a therapy session, having access to online therapy can be valuable for staying consistent. Therapist Rychel Johnson, MS, LCPC, shares, “I have a few therapy clients who utilize online sessions as needed when getting to my office feels too daunting a task.”

It can be challenging to know where to get started when you are ready to seek support for depression symptoms. The never-ending list of options for online treatment for depression can add additional stress or anxiety to your life. Our team has curated a list of the 11 best online therapy platforms for depression so that you can focus more on finding exactly what works for you and less on digging through the internet, hoping you’ll land on something decently helpful. Whether you’re looking for affordable online therapy or online couples counseling , we’ve got you covered. If you or someone you know is experiencing a crisis situation and need immediate support, call 911 or the Suicide & Crisis Lifeline at 988.

Editor’s pick

Brightside Health offers affordable services for people struggling with anxiety and depression. (6) Its psychiatric appointments help determine what medication may work best for your symptoms and this is followed up with medication management. It also offers counseling services and tools within its app to constantly evaluate symptoms as well as support your coping abilities and healing process. The app is easy to navigate, and you can always count on the therapists to respond in a timely matter.

Our picks for the best online therapy for depression

• Most comprehensive: Brightside Health

Best with a large network of licensed therapists: BetterHelp

• Best with insurance: Talkspace
• Best budget: Online-therapy.com
• Best with psychiatry: Talkiatry
• Best cognitive behavioral therapy: Calmerry
• Best for couples: Regain
• Best for teens: Teen Counseling
• Best for substance use: Monument
• Best free: 7 Cups
• Best for peer counseling: Peer Collective

Compare online therapy for depression

Most comprehensive online therapy for depression: Brightside Health

Most comprehensive online therapy for depression

Brightside health, key product features.

What you should know

Brightside Health offers counseling services, diagnoses mental disorders, and prescribes medication. The app tracks symptoms and observes changes over time so you can follow your progress.

• Booking your first appointment is easy, and you can choose your provider.
• You must pay for a full month in advance, but it’s easy to cancel at any time.
• This platform is great for people who haven’t previously been diagnosed and are looking to better understand their symptoms and treatment options.

Why we like Brightside Health as most comprehensive

Brightside Health is an online mental health support platform that offers therapy, psychiatry, and self-care services. It provides support for a variety of conditions, including depression, anxiety, PTSD, postpartum depression, phobias, and more. Brightside Health is also one of the few online options that offer services that can be covered by insurance.

With the ability to choose between psychiatry with medication management, counseling, or a combination of both, the offered services are affordable. Many online therapy services make it challenging to just be evaluated and have medications prescribed and managed, but Brightside Health makes this easy. This is ideal since some individuals with a history of depression, or a good understanding of their current depression episode may prefer to only have medication prescribed. This may be because they either don’t feel the need or desire for counseling appointments or they cannot afford anything beyond medication as treatment.

While the combination medication and counseling approach has been shown to be the most effective treatment method for most depression cases, having the option to receive only one or the other allows Brightside consumers more autonomy with their mental health care. According to therapist Johnson, “The best depression treatment option, whether it’s medications or therapy, is the one a person will stick to consistently.”

As a Brightside Health patient, I’ve had a great experience with the service. I was looking for medication treatment but didn’t have insurance and wasn’t sure where to find it. I stumbled upon the website and was able to easily schedule an appointment with a psychiatrist and be seen within a couple of days. The whole process was smooth, and the app offers tools for self-care and check-ins.

To sign up, you’ll need to complete a short assessment to evaluate your symptoms. Once you’re set up, it’s easy to communicate with your provider. You’ll be asked to do check-ins frequently via the app to address your symptoms so your provider can evaluate how well your treatment is working.

The biggest downfall of this online treatment for depression is that once you’ve had medications prescribed and worked out a treatment that’s good for you, you’re still required to pay $45 per month in order to continue getting your monthly prescription. If you cancel your services, then any prescriptions on file at your pharmacy will be revoked. Overall, this platform earns 4.8 out of 5 stars —we love the accessibility and the variety of services, but not the way medication management works.

What customers are saying

Brightside earns a concerning 1.3 stars out of 5 on Trustpilot, with 113 ratings. Most negative reviews complain of over-billing, a confusing signup experience, and being charged even after cancelling.

However, positive reviews point to easy access to help when local therapists are unavailable, as well as excellent therapists on Brightside.

“Brightside works with my insurance provider (Aetna), so I enrolled after months of having trouble getting an in-person visit locally. Brightside has significantly improved my quality of life and my outlook on the future, and I cannot understate that. I am so grateful.”

Amanda P., Trustpilot reviewer

Best with a large network of licensed therapists

As one of the original online therapy platforms, BetterHelp has a long reputation and has had the time to establish a large, qualified team of therapists for their customers.

• The website and app are easy to navigate.
• BetterHelp matches you with a therapist, but you can switch at any time.
• It’s perfect for people who want consistent weekly therapy services.

Why we like BetterHelp as best with a large network of licensed therapists

We like BetterHelp for a long list of reasons. There’s a pretty good chance that you’ve heard of BetterHelp even before beginning the hunt for services for yourself. This treatment for depression was one of the earlier online offerings available.

The company’s website currently claims that it’s the largest provider of online therapy services, with over 30,000 licensed therapists. Its array of therapists specializes in helping people with a range of mental health struggles, so BetterHelp makes it easy to find a provider who can offer appropriate support.

You’ll have unlimited access to your provider, as the service allows for messaging at any time. You can also access support via live chat, phone, and video sessions. We love that it’s easy to schedule your appointment and switch providers if one doesn’t suit your needs. You’ll initially be set up with a licensed therapist via the platform’s smart provider matching tool, but you’re not required to stick with the initial choice if you don’t want to. All providers are vetted and trained in a variety of therapeutic modalities.

Before actually signing up for services, you’ll need to complete a questionnaire that asks some questions about your current symptoms as well as some background and demographic information. Once you’re all set with your provider, you can access affordable and convenient support and can choose what type of support works for you and when. One week, you may prefer messaging, and the next, you may prefer video chat, which is fine on BetterHelp.

After combing through reviews of past and present users, we’ve found that BetterHelp is well-loved, and people tend to stick with it long-term once they are set up.

BetterHelp has 4.5 out of 5 stars on Trustpilot, with nearly 7,500 ratings. It earns accolades from real users. Users love that they can text their therapist as little as much as they need to. Trustpilot is flooded with users expressing how grateful and satisfied they are with their therapist.

“Although at first it seems pricey, you can get a weekly therapy session, a weekly group therapy session, and take a class on literally any mental health topic you can imagine every week. They also have financial aid available. You can try out different therapists, guilt-free, until you find the one that is best equipped to help. Texting and phone calls are supported in times of need and general updates, and the video sessions run smoothly. I cannot recommend BetterHelp enough!”

Britney M., Trustpilot reviewer

One of the downfalls of BetterHelp is that it doesn’t accept insurance, though it does accept HSA payments. Customers have expressed frustration with this but for the most part, the benefits of the platform outweigh this downfall.

Best online therapy for depression with insurance: Talkspace

Best online therapy for depression with insurance

Accessing mental health services can be expensive, so therapy services that accept insurance are highly sought after. Talkspace is affordable with and without insurance.

• You can choose a plan based on the type and frequency of support you want.
• Talkspace offers workshops in addition to basic services, but they aren’t very affordable.
• It’s good for people who want to utilize their insurance benefits.

Why we like Talkspace as best with insurance

One of the most frustrating elements about many of the services that offer online treatment for depression is that they don’t take insurance. Accessing therapy can be costly, and if you have insurance that will cover the services, then you probably want or need to use that insurance.

Luckily, Talkspace does accept insurance, which makes it more accessible to many people. You’ll only pay around a $30 co-pay to access treatment. One of the first things you’ll do when setting up an account is input your insurance information so the platform can determine if it’s in-network and let you know what your co-pay will be.

Talkspace offers therapy to individuals, teens, and couples. It also offers psychiatry appointments and medication treatment. It will also match you with a therapist after asking a few questions, and if you want, you can change providers later.

Therapy plans start at $69 per week, and this setup includes unlimited messaging with your therapist. For $99 per week, you’ll have access to unlimited messaging with your therapist, plus a weekly video session. You can also choose the $109 per week plan, which provides access to video sessions, messaging, and weekly workshops. We love the workshop option for people who want a more interactive experience and are really dedicated to doing extra work to heal.

Whichever plan you choose, you’ll have to pay upfront for all sessions for the month. All of the plan prices are small compared to other platforms, especially considering what Talkspace offers.

We don’t like that you can’t do much on Talkspace without having to sign up. It would be nice to be able to browse the therapists and workshops available before actually paying for the services. It can be overwhelming to make such a big financial commitment without having all the information first. Unlike some other services that allow you to communicate with a therapist before officially committing, this is not the case with Talkspace.

Talkspace earns a 3.5-star average rating out of 5 on Trustpilot, with 358 ratings. Negative reviews note the difficulty in canceling, being charged for sessions that never happened, and difficulty with insurance coverage.

However, positive reviews point to excellent therapist quality and the ease of getting help when local services aren’t available.

“I have been using the Talkspace platform for a little over a year now. I was matched with a therapist who shows effort and focus in our sessions—I feel heard, and like I am making progress in the necessary areas.”

Bianca, Trustpilot reviewer

Best budget online therapy for depression: Online-therapy.com

Best budget online therapy for depression

Online-therapy.com.

Online-therapy.com offers crucial mental health resources with a subscription that costs as little as $50 per week.

• Signing up is easy, but you can’t explore much about the services without doing so
• For an additional cost, you can get a more premium subscription with extras added on top of the usual two weekly live sessions
• A perfect fit for someone who is dedicated to improving and wants to do work outside of their therapy sessions

Why we like Online-therapy.com as best budget

While utilizing online therapy platforms to help with depression is useful, it may not be feasible for those dealing with tight financial circumstances. If you’re already struggling with depression, the last thing you want to add to your plate is financial stress. (1) Luckily, Online-therapy.com offers financial aid assistance, and its services are affordable even for those who don’t qualify for financial aid.

The most basic and affordable plan offered is just $50 per week, though new customers can usually expect to receive 20% off their first month. With this plan, you gain access to unlimited texting with your therapist, plus a therapy program. This plan does not include any live sessions with your therapist. For one weekly live session, you’ll need to sign up for the Standard Plan, which consists of a weekly life session, unlimited messaging, and the therapy program. The cost of this option is $80 per week. If one live session doesn’t quite cut it for you, you can pay $110 per week for two live sessions each week, plus the unlimited messaging and therapy program.

The therapists on Online-therapy.com primarily use a cognitive-behavioral therapy (CBT) approach, which is widely used and scientifically backed as being beneficial for the treatment of depression. Research shows that CBT practices can be successfully applied to online settings, and Online-therapy.com therapists make use of this practice and are able to successfully support their customers. (2)

“​​A primary goal of CBT is to address negative thought patterns. By identifying and changing negative beliefs that contribute to depression, a person can recognize distortions in their thinking. Over time, CBT can help individuals develop coping skills to increase relaxation and manage stressors that contribute to depression.”

Rychel Johnson, MS, LCPC, Fortune Recommends Mental Health Advisor

Along with the actual therapy, Online-therapy.com offers worksheets, a journal, an activity plan, and even yoga videos. You’ll be given many tools to help you overcome challenges you’re currently experiencing and have the tools to overcome any future challenges.

Best online therapy for depression with psychiatry: Talkiatry

Best online therapy for depression with psychiatry

Talkiatry offers easy access to medical treatment for mental health issues but is only available in select states, and therapy is considered an add-on.

• There are a limited number of providers, which limits which states can utilize services.
• Without insurance, the services may be out of budget for many.
• A great option for people living in a state with access who want to use medication as a treatment for their symptoms.

Why we like Talkiatry as best for psychiatry

Talkiatry is different than a lot of the other online treatments for depression. That’s because it puts more focus on diagnosing disorders and treating them with medication than it does on easy access to therapy.

While therapy is offered as part of a treatment plan, the experience starts with meeting a psychiatrist to discuss what you’re struggling with and come up with a plan for treatment. After taking a quick assessment, you’ll meet your psychiatrist within a few days. Online psychiatry is still relatively new but has proven to have many benefits. (8)

The downside of Talkiatry is that it’s not offered in every state. It’s currently only available in 43 states, with over 300 licensed psychiatrists. We tried to access more information about treatment plans using an Idaho address and were told to check back later.

We love that Talkiatry accepts most insurances and only costs around a $30 co-pay. When you first meet with your psychiatrist, your appointment will be 60 minutes long, and your follow-up appointments will be 30 minutes long. This is a decent amount of meeting time, as some other services only give you 15 minutes with your provider.

Keep in mind that psychiatry services are quite different than regular therapy. You’ll be assessed by a psychiatrist so they can determine what your diagnosis may be and provide treatment suggestions.

If you’re diagnosed with depression, your provider will likely review medication options as well as supplemental treatment like therapy. If therapy is recommended, then you’ll pay for the additional service, which will give you unlimited messaging access to your therapist.

We found the website easy to access, and so long as there are licensed psychiatrists available in your state, it’s easy to get your initial appointment set up. Providers on Talkiatry can even prescribe controlled substances, which is rare when it comes to online therapy services.

Unlike other platforms that make it easy to switch providers, if you’re not on board with the one you have, switching isn’t easy. Switching providers will require an email or phone call. You’ll also need to call or email if you decide to cancel services.

Overall, while Talkiatry’s website feels outdated, it’s still easier than making an in-person appointment with a psychiatrist. Additionally, the fact that insurance covers the services makes it more accessible to many people.

Unfortunately, many customers don’t have great things to say about this online psychiatry platform. Talkiatry’s rating on Trustpilot is just 1.5 out of 5 stars, with 205 total reviews.

Many customers complained about billing issues with their insurance and long waits to see a psychiatrist.

“It took over a month to get the first visit scheduled,” writes Jenny D. on Trustpilot. “The provider canceled at the last minute. Then, it took almost another month to reschedule. After spending an hour with the provider when I was very clear on my intake form what I needed, I found out at the end of the appointment that she couldn’t write my medication and that she said I needed to talk to a different provider for my prescription!”

The customers who left positive reviews specifically commented on their provider rather than the platform itself.

“I have been using Talkiatry for both medication management and counseling for a few months now and have not encountered any of the scheduling, billing, or communication issues that others have experienced. I’m not trying to take their experiences away from them, just wanted to note that they do have some phenomenal doctors & therapists on staff!”

Brooke W., Trustpilot reviewer

Best cognitive behavioral therapy for depression: Calmerry

Best cognitive behavioral therapy for depression

Calmerry is an easy-to-navigate platform that utilizes a CBT approach and allows you to immediately interact with someone. With the option to quickly review all therapist options, finding the right match is easy.

• The website is simple to navigate and allows you to see many of the offerings before paying.
• With the minimum weekly cost of $57, it has a lot to offer for what you pay.
• Calmerry is best for people who want to know before they buy.

Why we like Calmerry as best cognitive behavioral therapy

Cognitive behavioral therapy (CBT) is an approach that’s proven to be beneficial for those struggling with depression. (4) Many providers on Calmerry use CBT, so those struggling with depression can feel reassured knowing a proven solution is available.

The Calmerry website is easy to navigate. While you have to sign up and answer a few questions to access more than just the basic information, the process takes less than five minutes. Then, you’ll see a rating of where your current mood and needs and will be presented with information regarding how Calmerry can assist you in improving your symptoms.

For someone struggling with depression, the last thing you likely want to do is jump through hoops to access treatment, so we love that this service doesn’t require that. Calmerry has a network of over 1,000 providers and claims that you’ll be connected with a therapist match within an hour.

In my experience, this held up to be true. I instantly received a message from a real person letting me know they were working on finding me a therapist and that I could ask anything I needed in the meantime. It’s great that you’re able to interact with real people on the platform prior to paying for services. In fact, you can interact with all aspects of Calmerry, including the therapy plan section, mood tracker, and journal. You can also complete assessments on your own if you’d like.

When I checked the schedule while waiting to be matched with a therapist, I found that I could get an appointment within the hour. This is great for people who are struggling and need immediate assistance.

On top of all that, you can easily view the available therapists and choose which one you want if that’s your preference. Each therapist is presented on a simple slide with information about how long they have been practicing, what areas they specialize in, and whether they’re a verified provider.

Services start at $57 per week and can cost as much as $90 per week. The basic and cheapest plan includes messaging only, while the moderate plan includes two live sessions weekly, and the more intense plan includes four live visits per week. The cost of the services on Calmerry is comparable to most others. However, the messaging-only plan is on the lower end of the price scale, and you can typically access a discount for your first month.

On Trustpilot, Calmerry earns an impressive 4.1-star rating out of 5, with 50 total reviews. The many positive reviews mention helpful therapists, plentiful resources and features, and an overall improvement in mental health.

“Calmerry was my first experience with a therapist, and it was great. Mikela introduced me to CBT and this method really changed my life. I’ve gained new coping strategies, and now I feel confident and calm cause I know how to deal with my anxiety.”

Conner H., Trustpilot reviewer

Customers had some complaints about glitches within the app and issues with individual therapists.

Best online therapy for depression for couples: Regain

Best online therapy for depression for couples

Regain aims to give couples a customized therapy experience where they have control of when and how they receive therapy. By asking questions about your personal and relationship needs before signing up, your therapist will have a good understanding of your expectations before you get started.

• You’re unable to browse therapists, but the platform has a system for matching you with one that will suit your needs
• $90 is an affordable rate for unlimited messaging and a weekly video call
• Best for couples who want relationship support in a comfortable environment

Why we like Regain as best for couples

It can be a big step for couples to decide to pursue couples counseling, especially so when one or both partners are experiencing depression. So once that decision is made, it’s ideal that the process goes smoothly. (3) The sign-up process for Regain is simple—you’ll be asked questions about yourself, what relationship problems you’d like to address, what you want from your therapist, and what personal issues you’d like to address. You will then have the option to invite your partner or not.

However, unlike many other platforms, you can’t get access to Regain without paying first. You can’t browse therapists or choose your own, either.

But ReGain has over 15,000 therapists, so if you don’t like the one you’re initially matched with, you can ask to be matched with a new one. Regain is a sister site of BetterHelp—it’s just more focused on couples therapy rather than individual therapy.

To access therapy you’ll pay $65-$90 per week, which includes one live video or phone session per week and unlimited messaging to your therapist. Unfortunately, the cheaper rate only applies to students. Even at $90 per week, the cost is comparable to other therapy services that include a video call every week.

If you decide to make a change to your membership at any time, you can easily do this by going to your account settings.

Regain’s rating on Trustpilot is 3.3 out of 5 stars, with 217 reviews. Many reviews mention helpful, caring therapists who work with couples to explore solutions together.

“Better Help (Regain) has been a wonderful tool for me and my husband. We have had individual as well as joint therapy sessions. Our therapist worked with us on a variety of things and has been awesome at helping us progress towards our goals. I 100% recommend giving them a chance if considering therapy.”

Haylee, Trustpilot reviewer

Some of the major complaints from customers are that there may be a week when either the therapist or customer isn’t available, but you’ll still be charged. Related complaints talked about issues with being matched with providers in different time zones, which makes scheduling difficult.

Best online therapy for depression for teens: Teen Counseling

Best online therapy for depression for teens

Teen counseling.

This easily accessible platform is a great option for teens and their parents who want to get a grip on depression symptoms before they get out of hand.

• There aren’t a lot of extras available beyond therapy services.
• At $360 a month, the cost limits access
• Best for teens who are committed to improving depression symptoms.

Why we like Teen Counseling as best for teens

If you’re a teen or parent of one and have concerns regarding depression, early diagnoses and treatment are ideal. It’s not easy to find online therapy for teens , as what will work depends so much on each individual’s needs and struggles. There can also be a lot of barriers to teens receiving treatment for depression, but being able to access treatment from anywhere via technology will hopefully help break down some of those barriers. (5)

“When considering seeking help, teens aren’t always sure how to seek help and might not want their parents worrying about them if they share their depression struggles. Additionally, teens may not have access to a confidential space to meet with a therapist and worry about family members listening in on their therapy sessions, so they avoid asking for a therapist. While these barriers exist, depression treatment for teens is crucial. With rising rates of depression, self-harm, and suicidal ideation, it’s critical for teens to have therapy resources available to them. Teens can benefit from learning coping skills to guide them through the tumultuous years of middle school and high school, where identity formation is easily impacted by depressive symptoms.” (12)

Teen counseling has over 14,000 licensed therapists, and they’re accessible via text, phone, or video chat. Having such a vast pool of therapists makes it more likely that there’s a therapist available to match your needs. Upon signing up, you’ll be matched with a therapist and then communication can begin.

Without signing up, the only part of Teen Counseling you can access is FAQs and reviews, so if you’re hoping to explore before signing up, that’s not exactly possible. While this is common with other online therapy sites, it’s still disappointing.

Teen Counseling has two separate environments: one for the parent and one for the teen. However, what happens between the teen and therapist remains confidential unless there’s a serious concern.

Aside from the actual therapy that occurs, Teen Counseling doesn’t offer any other tools to assist in treatment. If you need more assistance, you can reach out to the support team, but that’s about it. We think it would be beneficial if there were worksheets or other interactive aspects of the platform that were available to both the teen and the parent as supplemental materials.

With 55 reviews, Teen Counseling earns 3.1 stars out of 5 on Trustpilot. Satisfied customers mention accessibility, especially for teens who find in-person visits intimidating.

“The platform is so easy to use. I love being able to find therapists experience in their own words as well as reviews of patients. They make it so easy to schedule appointments via video or phone. And they seem to actually ensure you feel comfortable with process along the way. I’m a single mom and can use any type of support necessary to ensure my daughter’s mental health is ok. I’m so appreciative!”

Desiree P., Trustpilot reviewer

Negative reviews note overcharging, being billed even when sessions don’t occur, and flaky therapists.

Best online therapy for depression for substance use: Monument

Best online therapy for depression for substance use

Monument has many great features for people struggling with substance abuse, from personalized physician treatment options to group therapy.

• Not all features are available in every state, and medication management is limited to certain areas.
• The community-only membership is only about $50 per month.
• Ideal for people who struggle with substance misuse and want to have community support.

Why we like Monument as best for substance use

Monument is an online therapy platform that focuses on helping individuals build healthy habits and eliminate ones that are negatively impacting their lives. It focuses specifically on alcohol use disorder. “For someone trying to reduce substance use, frequent check-ins can be helpful,” Johnson adds. “Individuals wanting to reduce alcohol use can benefit from the structured treatment planning that therapy offers and set beneficial goals with the support of a qualified therapist.”

This is yet another online therapy service that requires you to pay for a membership before you can explore the features and therapists it offers. However, once you’re signed up, Monument has some impressive offerings.

You’ll start by meeting with your matched therapist, then have a consultation with a physician to determine if medication may help you on your journey to reduce alcohol use. Not many other programs offer physician consultation and medication assistance for substance use, which makes it a standout feature.

In addition, Monument gives you access to support groups and online courses. The combination of real-time support and tools to improve coping skills can help reduce the chances of struggling in the future. (13)

Momentum also offers articles written by experts to help you better understand your struggle and how to deal with it. It even has live community events that you can attend. This is great for those individuals struggling with substance use who thrive in social environments.

If the community aspect is appealing and therapy is not something you’re ready for, you can pay a monthly membership fee of $14.99 to gain access to the community-only features. With it, you can attend live support group calls.

Unfortunately, this may be the only option for people in some states. Therapy and medication treatment are only available in 20 states.

If you live in a state where these services are available, you can select from a variety of plans. The Physician Care Plan is about $10 per month, and the Total Care Weekly Plan is $249 per month, which includes one video call per week, unlimited physician appointments, medication management, support groups and community foams, and chat-based messaging with your therapist and physician. You can also choose a biweekly therapy plan for $149 monthly.

Best free online therapy for depression: 7 Cups

Best free online therapy for depression

This free therapy service offers a mix of licensed therapists and volunteer listeners who are ready to listen and provide guidance for those in need.

• 7 Cups offers a variety of therapy approaches.
• The optional upgraded plan offers a customized healing plan.
• This platform could be a game changer for people struggling with their mental health who do not have the financial means to pay for therapy.

Why we like 7 Cups as best free

Paid therapy options are not an option for many people in need. Research shows that affordability is one of the main perceived barriers to mental health services. (9)

7 Cups is unique because it’s free, but also because—along with having licensed counselors—there are also ‘listeners’ available. When signing up, one of the questions you’re asked is which resources would be useful to you. These resources include options like support groups, professional therapy, and even AI therapy chatbots.

When I was exploring 7 Cups, I checked a variety of options to an idea of the offerings. I was presented with the option to say whether I was interested in expert help, along with various educational pieces about treatment.

The sign-up process was a combination of questions and education, which made it time-consuming, and I nearly lost interest. My answers were used to create a personalized plan to reduce distress associated with depression by a date three months in the future. I was then offered the opportunity to upgrade to the premium experience for $12.95 per month after a free seven-day trial. With only the free plan, you can still access 24/7 emotional support, a personalized plan, and a variety of educational tools.

Although there are professionals available, you can also chat with someone as just a friend or listening ear. You can either connect with the first available listener or search the trained listener database to find someone who matches up with your background or has experienced struggles similar to yours.

“Peer support is a valuable resource,” Johnson says. “Often, when working with a mental health professional, you can sense barriers in the relationship when the therapist has not had a similar lived experience. By confiding in a listener, you may feel less pressure to appear a certain way.”

All listeners are required to complete an online course to help them develop helpful listening skills. It’s an excellent platform if you’re just looking for someone outside your circle to vent to. You can even give back and be a listener yourself if it suits you.

With 540 reviews on Trustpilot, 7 Cups earns an impressive 4.7 stars out of 5. Reviewers admire the judgment-free community and accessible price, and reviewers who serve as listeners report getting a lot out of the experience.

“I’ve been a member of 7 Cups for eight years. It’s a great place to get help with personal problems from money worries to heartbreak and all in between. Lovely people who show such respect for all. I highly recommend 7 Cups.”

David E., Trustpilot reviewer

The few negative reviews mention specific, unhelpful listeners and overbearing community moderators.

Best online therapy for depression for peer counseling: Peer Collective

Best online therapy for depression for peer counseling

Peer collective.

Peer Collective lets you share your symptoms and experiences with like-minded individuals to encourage healing.

• You can browse providers and listeners and choose one that works for you.
• The pay-per-session setup can take some stress off from the financial burden of therapy.
• Great for people who do not want to commit to sessions upfront.

Why we like Peer Collective as best for peer counseling

If you’re experiencing depression and are not interested in a medical diagnosis or medication, but would like to have someone to talk to, then Peer Collective is the perfect fit. Rather than speaking to a licensed clinician, you’ll instead chat with someone similar to yourself who has shared experiences and has been trained by professionals.

The idea of a diagnosis or medication can be too much to handle for some people. If that’s the case for you, peer counseling is likely a better option than professional counseling. In my experience, peer counseling feels more personal, and you’re able to focus more on what you have to say rather than worrying about someone trying to ‘fix’ you.

Peer Collective’s pricing is quite a bit different than that of other platforms because you pay per session rather than by week or month. The cheapest session is $22 and lasts for 30 minutes. You can also purchase a ‘package deal’ and get 4 hours for $100. This is very affordable compared to other services.

This type of mental health support isn’t ideal for someone with severe mental health issues or those in crisis who need an immediate resolution. While some support is better than no support, these types of struggles are best handled by professionals, and anyone in severe distress should seek more intensive services.

Peer counselors can allow you to feel understood and acknowledged. They may share their own real-life experiences to help you relate to them and potentially resolve some of the struggles in your life. Professional counselors are better known for being objective and do not typically spend time trying to bond with or relate to their clients.

When you sign up, you can browse the peer counselors and choose one that feels like a good fit. If you don’t mesh after a session or two, then you can move on to a new counselor. All sessions will take place via Zoom or by phone.

We do feel like the Peer Collective website could use some work. There are some broken links that disrupt the navigation of the website. There aren’t many ‘extras’ available on Peer Collective, but what is available is affordable and of quality.

How we test online therapy for depression

At Fortune, online therapy reviews are conducted using a combination of first-hand experience and testing as well as extensive reviews of services. Reviewers are experienced in mental health and related fields and all information undergoes a review by a mental health expert in order to ensure its accuracy. To learn more about how we assess services and platforms, you can read our teletherapy testing methodology for more information.

Therapist quality—30%

A top-notch teletherapy service should feel both personal and professional, not impersonal or generic. It should connect users with certified and experienced therapists, not unqualified individuals. Here’s what we look for:

• Personalization
• Interaction quality

Accessibility and convenience—30%

Teletherapy directly impacts an individual’s ability to seek, engage with, and benefit from mental health services. Whether it’s a scheduling issue, lack of transportation, or being physically unable to see a therapist in person, everyone’s situation is different. Teletherapy is here to help change that. With the convenience of teletherapy being a significant advantage, we evaluate:

• Ease of use
• Availability
• Platform reliability

Cost and value—20%

Unfortunately, mental health services are inaccessible to many people who don’t have behavioral health insurance. In an era where mental health care is more necessary, yet often more expensive than ever, assessing the cost-effectiveness of teletherapy services becomes not just relevant but essential.

Here’s what we factor into a teletherapy’s cost and value rating:

• Pricing transparency
• Insurance and coverage
• Value for money

Support and resources—10%

Good mental health habits don’t end after each session. It’s a constant task we must continue to practice. Access to additional support and resources is invaluable for clients seeking to deepen their understanding of mental health issues, learn additional coping strategies, or continue therapeutic work in between sessions. Beyond the therapy sessions, additional support can enhance the therapeutic experience.

Our factors in this rating include:

• Supplementary materials
• Customer support

Privacy and security—10%

While teletherapy is an incredibly convenient way to seek mental health, it poses some risks. Maintaining client confidentiality and data security is paramount in teletherapy. As clients entrust teletherapy services with their mental health information, stories, and vulnerabilities, the responsibility of these platforms to protect such information is paramount.

Here’s what we’re looking for:

• Compliance with HIPAA and data protection laws
• Encryption and security measures
• Anonymity options

How to choose the best online treatment for depression

When searching for online treatment for depression, there are a few factors to consider: what you can afford, how much time you want to commit to therapy, what type of communication works best for you, and whether or not you need a diagnosis and/or medication management.

Not all platforms offer all services, and some are more affordable but offer fewer bonus features. If you want a diagnosis or medication, then you want to look for programs that offer psychiatry appointments.

The method of contact and how frequently you’d like to be in contact with your therapist or support person will determine the type of online treatment that works for you. Choose a platform that offers the type of communication you’re interested in.

You should also carefully consider the severity of your symptoms to determine whether you need a licensed professional or if a peer support person or trainer listener would suffice.

Who should use online therapy for depression?

Online therapy is an acceptable treatment for depression for individuals who are not in need of immediate medical assistance and do not have a history of severe mental disturbances. While some therapy is typically better than none, some people will benefit more from face-to-face therapy or may require hospitalization if their symptoms are too severe.

Online therapy may not be a great fit for those who struggle to hold themselves accountable. These individuals may fail to show up to online appointments and would benefit more from a face-to-face interaction, where they will be accountable for their actions if they form an in-person relationship with their provider. Online therapy options are less equipped to handle clinical crises, according to a study conducted on internet-based cognitive behavioral therapy. (10)

How to prepare for your first session of online therapy for depression

Your first session of online therapy may feel intimidating, but it will get easier over time. Prior to your first session, write down any questions you may have for your provider. These questions can address the services themselves, the issues you’re currently struggling with, or even be related to gaining a better understanding of the benefits of online therapy for depression.

You should also be prepared to share a decent amount of information about what you’re experiencing. It can be both overwhelming and relieving to share your concerns and needs with someone, so be prepared to experience a lot of emotions and maybe even cry. I personally cried during my first appointment with my online provider, but a lot of the tears were simply because I was so relieved to finally get out what I had to say.

Keep in mind that online therapy sessions are meant to be judgement-free, and you should not worry about trying to appear a certain way to your provider. Some people feel concerned that their provider is assessing everything they say and do, and this makes them feel self-conscious. Before your appointment, remind yourself that your provider’s only intent is to help you, so it’s ok to let it all out. “Show up as you are, in comfortable clothing if you’d prefer, and know you are deserving of receiving help,” Johnson says.

Emergency situations

If you or someone you know is experiencing a crisis and need immediate support, call 911.

Here are some additional resources available to individuals in the United States that can be accessed in crisis situations:

• Suicide & Crisis Lifeline : Call or text 988
• National Domestic Violence Hotline: 1-800-799-7233
• Crisis Text Line: Text “DESERVE” TO 741-741
• Lifeline Crisis Chat (Online live messaging): https://988lifeline.org/chat
• Self-Harm Hotline: 1-800-DONT CUT (1-800-366-8288)
• Essential local and community services: 211, https://www.211.org/
• Planned Parenthood Hotline: 1-800-230-PLAN (7526)
• American Association of Poison Control Centers: 1-800-222-1222
• National Council on Alcoholism & Drug Dependency Hope Line: 1-800-622-2255
• National Crisis Line – Anorexia and Bulimia: 1-800-233-4357
• LGBT Hotline: 1-888-843-4564
• TREVOR Crisis Hotline: 1-866-488-7386
• AIDS Crisis Line: 1-800-221-7044
• Veterans Crisis Line: https://www.veteranscrisisline.net
• TransLifeline: https://www.translifeline.org – 877-565-8860

Some online platforms can prescribe medications, but not all. If you’re looking for online therapy that can prescribe medications, your best option is an option like Brightside Health which offers psychiatry appointments and medication management services. Keep in mind that many online services do not prescribe controlled substances.

While some bouts of depression can be resolved on their own or by engaging in health behaviors like exercise and self-care, some depression episodes need more intense treatment like professional counseling or medication. It’s a good idea to find a service that offers free symptom tracking and assessment tools to determine if your symptoms are improving over time. If your symptoms continue to get worse or do not improve, it’s recommended that you seek outside support.

Yes, online therapy is helpful for improving depression and other mental health issues. For many people, online therapy makes mental health services more accessible, and although it’s different than face-to-face therapy, research shows that it has just as many benefits. (7)

Online therapy for depression may be covered by your insurance. Not all platforms offer services covered by insurance, but there are some like Talkiatry and Talkspace, that do. You may be required to pay a co-pay for your services, and should double-check to see if only part or all of the services will be covered.

Yes, online therapy for depression does work if you commit to the process and work closely with your provider. Many online therapy platforms give you access to community support groups as well as learning resources that will be helpful now as well as in the future. As with most things, online therapy will only work if you put in work and follow the guidance given to you.

Our experts

Rychel Johnson, M.S., LCPC

Rychel is a licensed clinical professional counselor in Kansas. She owns a private practice specializing in anxiety treatment and social skills development. Rychel also enjoys extensive road trips and spending time with her husband, daughter, and two cats.

Krista Manning

Krista Manning is an accomplished medical copy editor and fact-checker who stands out in the pharmaceutical, health, and wellness domains. With a meticulous eye for detail and a command of medical language, Krista ensures the accuracy and clarity of content. Beyond her professional expertise, Krista is an advocate for mental health awareness. Recognizing the crucial intersection of psychological and physical well-being, she actively contributes to projects that promote mental health awareness within the healthcare narrative. Krista’s commitment extends beyond the pages she edits, emphasizing the holistic nature of health communication.

Amber Nelson, MS, Behavioral Interventionist

Fortune Recommends Writer

About Author

Amber Nelson has an educational background in psychology but stumbled into love with weightlifting and running when she decided to go on a weight loss journey. She became fully immersed in the health and fitness community overtime. Eventually her passion for writing collided with this community when she became a health and fitness writer, leading to publications for Active.com, BarBend.com, and iRunFar.com.

• Guan, N., Guariglia, A., Moore, P., Xu, F., & Al-Janabi, H. (2022). Financial stress and depression in adults: A systematic review. PloS one, 17(2), e0264041. https://doi.org/10.1371/journal.pone.0264041
• Hollinghurst, S., Peters, T. J., Kaur, S., Wiles, N., Lewis and, G., & Kessler, D. (2010). Cost-effectiveness of therapist-delivered online cognitive–behavioural therapy for depression: randomised controlled trial. The British Journal of Psychiatry: the journal of mental science , 197(4), 297-304. https://doi.org/10.1192/bjp.bp.109.073080
• Kysely, A., Bishop, B., Kane, R. T., McDevitt, M., De Palma, M., & Rooney, R. (2022). Couples therapy delivered through videoconferencing: Effects on relationship outcomes, mental health and the therapeutic alliance. Frontiers in Psychology , 12, 773030. https://doi.org/10.3389/fpsyg.2021.773030
• Lepping, P., Whittington, R., Sambhi, R. S., Lane, S., Poole, R., Leucht, S., Cuijpers, P., McGabe, R., & Waheed, W. (2017). Clinical relevance of findings in trials of CBT for depression. European Psychiatry . 45, 207-211. https://doi.org/10.1016/j.eurpsy.2017.07.003
• Meredith, L. S., Stein, B. D., Paddock, S. M., Jaycox, L. H., Quinn, V. P., Chandra, A., & Burnam, A. (2009). Perceived barriers to treatment for adolescent depression. Medical Care , 47(6), 677-685. https://doi.org/10.1097/MLR.0b013e318190d46b
• Reynolds, J., Griffiths, K., & Christensen, H. (2011). Anxiety and depression: online resources and management tools. Australian family physician , 40(6), 382-386.
• Sahoo Saddichha, Majid Al-Desouki, Alsagob Lamia, Isabelle A. Linden & Michael Krausz (2014) Online interventions for depression and anxiety – a systematic review, Health Psychology and Behavioral Medicine: an Open Access Journal , 2:1, 841-881, DOI: 10.1080/21642850.2014.945934 https://doi.org/10.1080/21642850.2014.945934
• Sander, J., Bolinski, F., Diekmann, S., Gaebel, W., Günther, K., Hauth, I., … & Gerlinger, G. (2022). Online therapy: an added value for inpatient routine care? Perspectives from mental health care professionals. European archives of psychiatry and clinical neuroscience , 272(1), 107-118. https://doi.org/10.1007/s00406-021-01251-1
• Tristiana, R. D., Yusuf, A., Fitryasari, R., Wahyuni, S. D., & Nihayati, H. E. (2018). Perceived barriers on mental health services by the family of patients with mental illness. International journal of nursing sciences, 5(1), 63-67. https://doi.org/10.1016/j.ijnss.2017.12.003
• Webb, C. A., Rosso, I. M., & Rauch, S. L. (2017). Internet-based cognitive-behavioral therapy for depression: current progress and future directions. Harvard review of psychiatry , 25(3), 114-122 https://doi.org/10.1097/HRP.0000000000000139
• Hollinghurst S; Peters TJ; Kaur S; Wiles N; Lewis G; Kessler D; (n.d.-b). Cost-effectiveness of therapist-delivered online cognitive-behavioural therapy for depression: Randomised controlled trial . The British journal of psychiatry : the journal of mental science. https://pubmed.ncbi.nlm.nih.gov/20884953/
• Wiedermann, C. J., Barbieri, V., Plagg, B., Marino, P., Piccoliori, G., & Engl, A. (2023, May 14). Fortifying the foundations: A comprehensive approach to enhancing mental health support in educational policies amidst crises. Healthcare (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10217808/
• Heffer, T., & Willoughby, T. (2017). A count of coping strategies: A longitudinal study investigating an alternative method to understanding coping and adjustment. PloS one, 12(10), e0186057. https://doi.org/10.1371/journal.pone.0186057

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