Online CBT therapy from just $35/session with licensed therapists (PhD, PsyD, LCSW, LMHC, LMFT) specializing in evidence-based Cognitive Behavioral Therapy. At Grouport, we offer online individual therapy, online group therapy, couples therapy, family therapy, teen therapy, and virtual IOP options designed to help you identify and change unhelpful thinking patterns, reduce anxiety and depression, and build lasting coping skills.
Whether you prefer personalized one-on-one care or the shared support of a therapist-led group, our online CBT connects you to expert guidance from the comfort of your own home. Research consistently shows that online CBT is just as effective as in-person therapy for most conditions.
Consistently Recognized as the #1 Online Therapy pick
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At Grouport, we offer multiple ways to access evidence-based online Cognitive Behavioral Therapy (CBT), all led by licensed clinicians. Whether you prefer group sessions, one-on-one therapy, couples or family formats, teen therapy, or a high-intensity IOP program, our CBT-informed offerings are designed to help you identify and change unhelpful thought patterns, reduce anxiety and depression, and build lasting coping skills. Many members choose to mix and match formats to create the support system that fits them best.
Our research-backed online CBT therapy is tailored to your schedule, goals, and challenges, with flexible options including group, individual, couples, family, teen, and IOP formats. Here's how you can get started with our licensed therapists in the format that fits you best.
Whether you're interested in CBT group therapy, individual sessions, couples or family therapy, or our IOP program for more intensive care, you'll start by selecting the type of support that fits your needs and schedule. Complete our onboarding form and sign up directly for the plan that suits you best.
After signing up, you'll connect with a dedicated care coordinator who will walk you through the range of CBT therapy options best suited to your needs. You'll make the final choice about your care, including which therapists you'll meet with and session times that are most convenient for you.
Attend your weekly online CBT sessions to build core skills like cognitive restructuring, behavioral activation, thought records, and behavioral experiments. Our team will be here to support you at every step, ensuring you're happy with your care plan and helping you make changes whenever needed.
Whether you're interested in online CBT group therapy, individual CBT sessions, a combination of both, or our IOP program for more intensive care, you'll start by selecting the format that fits your needs and schedule. Complete our onboarding form and sign up directly for the plan that suits you best.
After signing up, you'll connect with a dedicated care coordinator who will discuss your mental health challenges, goals, and preferences. They'll walk you through the range of CBT therapy options best suited to your needs. You'll make the final choice about your care, including which therapists you'll meet with and session times that are most convenient for you.
Attend your weekly online CBT sessions to build core skills like cognitive restructuring, behavioral activation, and thought challenging. Our team will be here to support you at every step, ensuring you're happy with your care plan and helping you make changes whenever needed.
Cognitive Behavioral Therapy (CBT) is one of the most widely studied and effective forms of psychotherapy. It is based on the principle that our thoughts, emotions, and behaviors are deeply interconnected, and that by changing unhelpful thinking patterns, we can change how we feel and act. CBT provides practical, evidence-based tools that help people break free from cycles of negativity, worry, and avoidance.
CBT works by helping you identify cognitive distortions (patterns of thinking that are inaccurate or unhelpful), challenge them with evidence, and replace them with more balanced, realistic thoughts. Techniques include cognitive restructuring, behavioral activation, exposure therapy, thought records, and problem-solving skills. With consistent practice, CBT helps build resilience, reduce symptoms, and improve overall quality of life.
CBT is effective for a wide range of conditions, including:
CBT is not just something that happens in a therapy session. It is a set of practical skills that change how you think, feel, and respond in the real moments of your life. Here is what that looks like in practice.
Instead of spiraling through worst-case scenarios at 2 AM, you learn to catch the catastrophizing in real time, evaluate whether the thought is based on evidence, and replace it with a more realistic assessment. The worry does not disappear overnight, but the spiral gets shorter and you recover faster.
CBT helps you recognize when you are mind-reading ("They think I am incompetent") or personalizing ("This is all my fault") in interactions with others. By separating the facts from the interpretation, you can communicate more clearly, respond rather than react, and stop replaying conversations for days afterward.
When depression tells you that nothing will help and you should stay in bed, behavioral activation, a core CBT technique, helps you take small, evidence-based steps that gradually rebuild momentum. You learn that action often precedes motivation, not the other way around.
Anxiety drives avoidance, and avoidance makes anxiety worse. CBT uses graded exposure to help you gradually face the situations, conversations, or tasks you have been avoiding. Each step forward provides evidence that you can handle more than your anxiety tells you, and the avoidance cycle weakens.
Many people live with a harsh inner voice that tells them they are not good enough, smart enough, or worthy of good things. CBT treats this voice as a pattern of thinking, not a statement of truth. You learn to identify the distortion (usually labeling, overgeneralization, or disqualifying the positive), challenge it with evidence, and build a more accurate self-assessment over time.
CBT does not eliminate stress, but it fundamentally changes your relationship with it. Through problem-solving training, cognitive flexibility exercises, and behavioral coping strategies, you build the capacity to handle setbacks, uncertainty, and pressure without being overwhelmed. The goal is not a stress-free life; it is a life where stress does not control your decisions.
Starting therapy can feel like a big step. Here is what your first few sessions typically look like, so you know exactly what to expect.
Your therapist will create a safe, nonjudgmental space for you to talk about what you are experiencing. You can share as much or as little as you are ready to. They may ask about your symptoms, what triggers them, how long you have been dealing with them, and what you have tried before. There is no wrong answer, and no pressure to have everything figured out.
Together, you will begin to explore how your thoughts, emotions, and behaviors are connected. Your therapist will help you identify common cognitive distortions that may be driving your symptoms: catastrophizing, all-or-nothing thinking, mind reading, filtering out positives, and more. This is where CBT starts to feel different from just "talking about your problems."
You and your therapist will define what progress looks like for you. This might include reducing anxiety in specific situations, challenging depressive thought patterns, building confidence, improving sleep, or developing healthier responses to stress. CBT is goal-oriented, so having clear targets helps measure your progress.
Your therapist will introduce the specific CBT techniques most helpful for your situation: cognitive restructuring for negative thought patterns, behavioral activation for depression, exposure therapy for anxiety and phobias, thought records for self-awareness, and problem-solving skills for real-world challenges. You will leave with a clear plan and practical tools you can start using between sessions.
See how our therapy options have helped our members experience life-changing results
Stephanie
“Grouport is time flexible and affordable and if it didn’t exist, I don’t know where I would go. I had looked into other places before Grouport and there really wasn’t any option like it.”
Michael
“I highly recommend this to anyone who is struggling with anxiety or depression. The therapists are top notch and have made me feel really comfortable and my anxiety has improved tremendously in only a few sessions!”
Isabel
"I joined Grouport to work on myself and to heal. I’m learning so much at every session! The change I see not only in myself but in my fellow group members is abundantly encouraging and profoundly fulfilling. Group therapy with Grouport is a powerful healing tool."
Sheldon
“I was feeling very down at the end of 2020 and I was ready to do something drastic that I know I'd likely regret. The group definitely helped show me that there are people who feel the same way as I do.”
Nancy
“The therapy from Grouport is high quality and convenient. I am becoming much more self aware and am liking myself more. My relationships at work are better and I’m much happier.”
Emily
“I like the connection you can make with total strangers and the confidentiality it comes with.”
Danielle
"Grouport can help you with your issues. Their therapists are well trained to work with you on your issues. I felt my anxiety greatly improve after only a few sessions. I highly recommend it!"
Glenn
"Grouport's approach to DBT is a real strength. This approach provides tools and methods for working with difficult emotions and getting a handle on them. It has given me hope where other approaches have failed."
At Grouport, Cognitive Behavioral Therapy (CBT) techniques are used to support a wide range of mental health conditions. Here's how CBT helps with some of the most common concerns:
CBT is considered the gold-standard treatment for anxiety disorders. It helps you identify anxious thought patterns like catastrophizing and overestimating danger, then teaches you to challenge and replace them with more realistic perspectives. Through exposure techniques and behavioral experiments, CBT reduces avoidance and builds confidence in managing anxiety-provoking situations.
CBT helps people with depression identify negative thinking patterns such as all-or-nothing thinking, mental filtering, and self-blame. Through cognitive restructuring and behavioral activation, clients learn to engage in meaningful activities, challenge hopeless thoughts, and build a more balanced outlook. CBT is consistently shown to be as effective as medication for mild to moderate depression.
CBT, particularly Exposure and Response Prevention (ERP), is the first-line treatment for OCD. It helps individuals gradually face feared situations without engaging in compulsive behaviors, breaking the cycle of obsessions and compulsions. Over time, this reduces the power of obsessive thoughts and the need for ritualistic responses.
CBT for PTSD helps survivors process traumatic memories, challenge distorted beliefs about the trauma (such as self-blame or helplessness), and reduce avoidance behaviors. Techniques like cognitive processing therapy and prolonged exposure help individuals regain a sense of safety and control.
CBT helps those with panic disorder understand that panic attacks, while frightening, are not dangerous. Through interoceptive exposure and cognitive restructuring, clients learn to reduce their fear of panic itself, which is often the driving force behind the disorder.
CBT targets the core fears driving social anxiety: fear of judgment, embarrassment, and rejection. Through gradual exposure to social situations, cognitive restructuring of self-critical thoughts, and behavioral experiments, clients develop greater confidence and reduce avoidance of social interactions.
CBT uses systematic desensitization and graded exposure to help individuals confront feared objects or situations in a controlled, step-by-step manner. By pairing exposure with relaxation techniques and cognitive reappraisal, CBT helps reduce the intense fear response associated with specific phobias.
CBT-Enhanced (CBT-E) is the leading evidence-based treatment for eating disorders. It addresses the distorted beliefs about body image, food, and self-worth that maintain disordered eating. By challenging these cognitive patterns and establishing regular eating behaviors, CBT helps individuals develop a healthier relationship with food and their bodies.
CBT for Insomnia (CBT-I) is the recommended first-line treatment for chronic insomnia, even before sleep medication. It addresses the thoughts and behaviors that perpetuate sleep difficulties, including stimulus control, sleep restriction, cognitive restructuring of sleep-related worries, and relaxation training.
CBT is helpful for many other mental health conditions and life challenges as well. Its structured, skills-based approach makes it a valuable tool for anyone looking to change unhelpful thinking patterns, reduce emotional distress, and improve overall wellbeing.
Every Grouport therapist is a licensed, accredited mental health professional with specialized training in evidence-based CBT techniques and extensive clinical experience.
Our therapists typically have over a decade of clinical experience across diverse settings, with specialized expertise in cognitive behavioral therapy, anxiety disorders, depression, OCD, trauma, and a wide range of evidence-based interventions including exposure therapy, behavioral activation, and cognitive restructuring.
We continually evaluate outcomes through internal studies and outcomes studies with researchers from leading universities such as Carnegie Mellon, University of Essex, and University of Cologne, ensuring our CBT-informed therapy is grounded in the latest clinical evidence.
MEET OUR THERAPISTS
a healthier future starts right here
80%of our members start with moderate to severe mental health symptoms
70% of our members feel significantly better within just 8 weeks
50% of our members achieve remission levels within just 8 weeks
80%
of our members start with moderate to severe mental health symptoms
70%
of our members feel significantly better within just 8 weeks
50%
of our members achieve remission levels within just 8 weeks
Group, individual, couples, family, IOP, and teen therapy — all online, all therapist-led. Mix and match care options to fit your needs — and get discounted pricing when you bundle.
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CBT is effective across a wide range of mental health conditions. Our licensed therapists are experienced in treating all of these challenges and more.
Cognitive Behavioral Therapy (CBT) is a structured, evidence-based form of psychotherapy that focuses on the connection between thoughts, feelings, and behaviors. It helps you identify unhelpful thinking patterns (like catastrophizing, black-and-white thinking, or mind reading) and replace them with more balanced, realistic thoughts. CBT is one of the most extensively researched therapies available and is recommended as a first-line treatment for many mental health conditions including anxiety, depression, OCD, PTSD, and more.
Grouport provides online group therapy, individual therapy, couples therapy, family therapy, teen therapy, intensive outpatient program (IOP), all held virtually over video chat. We also offer a DBT self-guided program, which gives you lifetime access to a self-paced DBT program with therapist-guided lessons.
Many members combine multiple therapy types, such as group + individual therapy, to best fit their needs.
Yes, every Grouport therapist is accredited and licensed, and is well versed in providing evidence-based care including CBT techniques. Our network includes:
✅ Licensed Psychologists (PhD, PsyD)
✅ Licensed Social Workers (LCSW)
✅ Licensed Mental Health Counselors (LMHC)
✅ Licensed Marriage & Family Therapists (LMFT)
Our therapists typically have over a decade of experience. Learn more about the therapists.
CBT focuses primarily on identifying and changing negative thought patterns and maladaptive behaviors through techniques like cognitive restructuring, behavioral experiments, and thought records. DBT (Dialectical Behavior Therapy) was developed from CBT but adds specific modules for emotional regulation, distress tolerance, mindfulness, and interpersonal effectiveness. DBT is particularly suited for borderline personality disorder and intense emotional dysregulation, while CBT is broader in application and is the first-line treatment for anxiety, depression, OCD, phobias, PTSD, and many other conditions. Many of our therapists draw from both approaches depending on what will be most helpful for you.
CBT is designed to produce results relatively quickly compared to other forms of therapy. Many people begin to notice improvements within 6 to 12 sessions. At Grouport, 70% of our members feel significantly better within just 8 weeks. However, the timeline varies depending on the individual and the condition being treated. Some people benefit from longer-term CBT to address deeply ingrained patterns, while others see rapid improvement.
Yes. Research consistently shows that online CBT is just as effective as in-person CBT for most conditions. All Grouport sessions are held via secure, HIPAA-compliant video chat. You can attend from the comfort of your home, which removes barriers like commuting, scheduling conflicts, and geographic limitations. Many members find that the convenience of online therapy actually helps them stay more consistent with treatment.
CBT is effective for a wide range of conditions including anxiety disorders, depression, OCD, PTSD, panic disorder, social anxiety, phobias, eating disorders, insomnia and sleep disorders, substance use disorders, ADHD (as a complementary approach), anger management, and chronic pain. Its structured, skills-based nature makes it adaptable to many different conditions and life challenges.
We offer flexible therapy options with straightforward pricing:
Online Group Therapy: Averages $32/session ($140/month).
Online Individual Therapy: Averages $103/session ($448/month).
Online Couples Therapy: Averages $114/session ($492/month).
Online Family Therapy: Averages $148/session ($640/month).
Virtual IOP: Averages $311/week ($1,348/month).
Online Teen Therapy: Averages $103/session ($448/month).
DBT Self-Guided Program: One-time fee of $500.
Payment Options: Monthly, Quarterly (Save 10%), Biannually (Save 15%). No long-term commitment. Switch therapists anytime. Cancel anytime!
You can cancel anytime, and your membership will remain active until the end of your current billing period. After that, your plan will not renew, and no further payments will be charged. To cancel, email us at support@grouporttherapy.com and we will send you a quick cancellation form to fill out. You can view more information on our Recurring Billing Policy.
Our therapy outcomes are backed by outcomes studies with researchers from leading universities such as Carnegie Mellon, University of Essex, and University of Cologne.
80% of members start with moderate to severe symptoms.
70% see clinically significant reduction within 8 weeks.
50% achieve remission levels within 8 weeks.
Grouport is available worldwide for everyone! All sessions are held virtually over video chat. We offer separate therapy groups for Adults (18+) and Teens & Adolescents (under 18), so each age group receives care tailored to their needs.
Yes! We want you to feel confident and comfortable with your therapy experience. After signing up, a care coordinator will reach out to understand your needs and match you with the right therapist and schedule of your choosing.
✅ You will be able to choose your group and therapist.
✅ Most members are placed within a few hours, or within 24-72 hours max.
✅ Flexible options: If you ever want to switch groups or therapists, we can easily make adjustments to ensure the best fit.
Yes. CBT works well on its own and also pairs effectively with medication for many conditions. Research shows that for moderate to severe depression and anxiety disorders, the combination of CBT plus medication often produces better outcomes than either treatment alone. Your Grouport therapist can work alongside your prescribing doctor to ensure your treatments complement each other. If you are currently on medication, CBT can also help you build the coping skills that may allow you to eventually reduce your dosage under your doctor's guidance.
One of the things that makes CBT different from traditional talk therapy is that the work continues between sessions. Your therapist may ask you to complete exercises such as thought records (writing down a negative thought, the evidence for and against it, and a more balanced alternative), behavioral experiments (testing whether a feared outcome actually happens), mood tracking, or gradually exposing yourself to situations you have been avoiding. These exercises are not busywork: they are where much of the real change happens. The skills you practice between sessions are skills you keep for life.
CBT tends to be a strong fit if you prefer a structured, practical approach to therapy rather than open-ended exploration. You may benefit from CBT if you notice patterns of negative thinking that affect your mood or behavior, if you tend to avoid situations because of anxiety or fear, if you want concrete skills and tools you can apply in daily life, or if you are looking for a therapy approach with strong research support. CBT is effective for a wide range of conditions, and if you are unsure, our care coordinators can help you determine whether CBT, DBT, or a combination of approaches is the best fit. Schedule a free call to discuss your options.
Yes. CBT is one of the most evidence-based treatments for children and adolescents, with strong research support for treating anxiety, depression, OCD, PTSD, behavioral difficulties, and ADHD-related challenges in young people. At Grouport, we offer separate therapy groups for Adults (18+) and Teens & Adolescents (under 18) to ensure that the content, pace, and examples used are age-appropriate and relevant. Learn more about teen therapy.
Both formats use the same evidence-based CBT techniques, but the experience differs. Individual CBT gives you dedicated one-on-one time with your therapist to work on your specific challenges at your own pace. Group CBT adds the benefit of learning from others who share similar struggles: you hear different perspectives, practice skills in a social setting, and gain the support of a community. Research shows both formats are effective, and many Grouport members choose to combine both for the most comprehensive support. Group therapy is also significantly more affordable at an average of $32/session compared to $103/session for individual.
Whether you're struggling with anxiety, depression, OCD, or simply want to change unhelpful thinking patterns, CBT can help you build the skills for lasting change. With licensed therapists, structured support, and flexible online formats, Grouport makes it easy to get started. Take the first step toward clearer thinking and a more balanced life today.
