If you’re struggling with anxiety or depression, the idea of starting therapy can feel daunting — especially if you’re not sure what it actually involves. Add in the online aspect, and it’s natural to have questions. Will it feel awkward? Will I connect with my therapist? Can I really feel better through a screen?
You’re not alone in wondering. The good news is that online therapy has become a reliable, effective, and often more flexible option for people seeking support. In fact, many clients find it more convenient, less intimidating, and just as impactful as in-person work.
In this post, we’ll walk you through what to expect — from your first session to how anxiety and depression are explored and treated in online therapy.
What is online therapy?
Online therapy is just like traditional in-person therapy, except sessions happen remotely — typically through a secure video platform. You and your therapist meet at an agreed time, from the comfort of your own home or wherever you feel most at ease.
It’s private, confidential, and follows the same ethical standards as in-person therapy. You’ll have space to talk, reflect, and learn tools tailored to what you’re struggling with.
How does it help with anxiety and depression?
Online therapy offers an evidence-based approach to managing the thoughts, behaviours, and emotional patterns that fuel anxiety and depression. We draw on therapies like:
- Acceptance and Commitment Therapy (ACT) to help you relate to difficult thoughts differently and take action aligned with your values.
- Metacognitive Therapy (MCT) to reduce worry and rumination — two common thinking styles that keep anxiety and depression going.
- Compassion Focused Therapy (CFT) to soothe self-criticism and foster inner warmth and emotional resilience.
Whether you’re stuck in a loop of overthinking, feeling flat and unmotivated, or caught between hope and fear, these approaches can help you regain a sense of clarity and confidence — even in uncertain times.
What happens in the first session?
The first session is about getting to know you — your experiences, what’s been going on, and what you’re hoping to gain from therapy. It’s also a chance for you to ask questions, see how you feel speaking with your therapist, and get a sense of whether the fit is right.
There’s no pressure to open up all at once. We go at your pace, and together we begin to make sense of what’s happening and how therapy might support you.
Will it feel awkward?
It might, at first. That’s completely normal.
Many people worry that online sessions won’t feel “real” or connected — but more often than not, those concerns fade quickly. You’re still speaking with a real human who’s listening, understanding, and guiding the conversation with care.
If anything feels clunky (e.g. tech issues or awkward silences), we talk about it openly — no need to pretend. A good therapist will help you settle in and feel safe, even through a screen.
How long does online therapy take?
It depends on what you’re working on and your goals for therapy. Some people find a few sessions helpful for gaining clarity and tools. Others benefit from longer-term support to work through deeper patterns.
We typically recommend committing to a few weekly sessions to start — and then reviewing together as you go. Therapy isn’t one-size-fits-all. The pace, depth, and direction will be shaped by your needs.
Can online therapy really be effective?
Yes — and there’s plenty of research to back that up. Studies have shown that online therapy is just as effective as face-to-face therapy for treating anxiety and depression, particularly when using structured approaches like ACT, MCT, and CFT.
What matters most is the relationship you build with your therapist, the quality of the work you do together, and how engaged you feel in the process — all of which can absolutely happen online.
Do I need to prepare anything?
Not much — but a few things can help:
- A quiet, private space where you feel comfortable talking
- A reliable internet connection and a device with a camera and microphone
- A notebook (optional) if you’d like to jot down ideas or insights between sessions
- An open mind. Therapy can stir up all sorts of feelings — and that’s okay. You don’t need to have everything figured out before you begin.
You don’t need to be “bad enough” to deserve therapy. If you’re feeling stuck, overwhelmed, or just not yourself, that’s reason enough to reach out.
What if I live outside a city or travel a lot?
That’s one of the best things about online therapy — you can access it from anywhere. Whether you’re in a small town, travelling for work, or simply prefer the comfort of your own space, therapy comes to you.
At Santoka Therapy and Coaching, we work with people all across Ireland (and occasionally beyond), providing flexible, compassionate care that fits around busy lives.
Is online therapy right for me?
Online therapy may be a good fit if:
- You’re dealing with anxiety, panic, stress, or low mood
- You find yourself overthinking, avoiding, or feeling stuck
- You’re feeling lost in your personal or professional life
- You’re curious about therapy but want to ease in gently
- You need support but can’t travel or attend in-person sessions
Ultimately, therapy is about connection — not location. If you’re ready to explore what’s going on and move toward something better, online therapy is a powerful place to start.
Want to take the first step?
Whether you’re dealing with constant worry, low motivation, or simply feeling out of sync with yourself, we’re here to help.
We offer online therapy for individuals using approaches like ACT, MCT, and CFT — all tailored to your specific needs. You can also explore deeper work through one of our retreats on the west coast of Ireland, combining psychological insight with reflection and renewal.
Reach out today to schedule a free consultation and take the first step toward feeling more grounded, clear, and confident.
