How to Get the Best out of iCBT

Congratulations! You have started on your journey to feeling better! Learn how to get the best out of iCBT with MNB. 

In this article you will discover:

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Before we get into the details, let’s remind ourselves what iCBT is:

iCBT is CBT delivered over the internet through a website or an app. The platforms are specially designed by clinical psychologists to help users work through the CBT process. Rather than setting an appointment and having an in-person therapist guide you through the steps, iCBT users can log in any time and complete their sessions at their own pace. Extensive clinical research has demonstrated that if you stick with it, iCBT is just as good as seeing a CBT therapist in real life.

What makes CBT special is that it gives us practical tools to cope with setbacks and to reframe how we treat ourselves. The beauty of CBT lies in the fact that we are the experts on ourselves! The therapist’s role is to help us understand and complete the exercises rather than teach us about ourselves. iCBT programmes are designed to help us learn the same skills, with or without a helper. While every platform will have its own quirks, they are all based on the same principles, techniques and outcomes.

What Should I Expect Going In To iCBT?

If you are expecting to sit at a computer reading pages of text, think again! From the start, iCBT is about active participation rather than passive reading. iCBT is learning through doing! 

Patients taking part in guided iCBT programs often describe that they need to apply what they learn to their own life, not just consume information. Completing thought records or behavioural exercises is a central part of treatment and one of the main ways real change happens during iCBT.

A 2013 study of an iCBT program for depression found that participants valued taking action to address problems and engaging with the structured content as key parts of their experience. Integrating the new skills into daily life was part of what made the course meaningful for them.¹

The First Weeks Require Adjustment and Effort

It’s common to notice that the beginning of an iCBT program feels challenging. When some people start a digital course, they may feel some discomfort because they are uncertain about how the material applies to them. This reflects the process of learning new ways of thinking and acting, which can stir emotions or resistance before improvement occurs. iCBT may feel like a lot of work because it often asks you to reflect on your thoughts and try small behavioural changes; however, this is a normal part of therapeutic progress in CBT.

You Might Notice Changes in How You Think and Behave

In the first few weeks of structured iCBT, many people report gaining new insights into their patterns of thinking. A qualitative study of iCBT users found that participants described acquiring useful knowledge about depression and how to approach their thoughts as one of the most helpful aspects of early treatment. They also described restructuring what they had learned, showing that even short exposure to iCBT content begins to shift how they interpret and deal with difficulties.¹ That doesn’t mean symptoms will immediately disappear but it does suggest that the therapeutic process begins right away when you engage with the material.

Guided Support (If Included) Is There to Help You Stay on Track

In many iCBT programs, you’ll also receive some form of support from a therapist, coach, or trained supporter, even if it’s brief or remote. Research on the role of therapist support in iCBT shows that people often expect and value this human connection because it helps them stay motivated and feel understood while managing emotional responses during the program. Without support, some users may feel less engaged or find it harder to complete modules.²

Completion and Engagement Matter for Outcome

Clinical researchers have consistently found that completing more of the iCBT modules is associated with better outcomes. Studies on adherence (i.e. sticking with the program) show that users who regularly finish their assignments and practise the skills tend to have greater symptom improvement. For example, research on guided iCBT for anxiety found that higher module completion was linked with symptom reduction.³ This doesn’t mean perfection is required and although partial engagement still helps,  it does emphasize that your involvement with the program is an active, important part of the treatment.

Your needs are unique, and so are your experiences!

Not everyone experiences iCBT the same way. Some people find it immediately helpful and intuitive, while others may feel hesitant or need more time to adjust. Research has shown that initial expectations and beliefs about iCBT can influence how helpful it feels, and interventions that educate patients about what to expect tend to improve perceptions and engagement.³ If you are feeling doubtful about the process from the start, talk to your doctor. Ask them to explain a little more before you get going, or maybe check out our guide to iCBT to understand how it works a little better.

How to Get the Best From Your iCBT Program

So you are ready to get started on iCBT. You’ve looked into its efficacy and the thinking behind why it’s worth having a go. Here are practical ways to stay engaged and get the most out of your iCBT experience.

1. Set a Regular Routine

Staying consistent with your iCBT program is one of the strongest predictors of whether you’ll benefit from it. Research shows that completing more modules and actively practising skills is linked with greater improvement in symptoms of depression and anxiety.⁴

iCBT works best when you treat it like a scheduled activity rather than something you do only when you feel like it.

Try this:

• Choose specific days and times each week to complete modules.
• Block these sessions in your schedule like a medical appointment.
• Stick to your plan even when symptoms fluctuate.

Regular engagement builds momentum and makes it more likely that you’ll practise new skills consistently and see greater benefits.

2. Actively Practise the Skills You Learn

Reading your iCBT material isn’t enough; stay up to date with your homework! The more you practise, the better the techniques work!

 You can:

• Write down your thoughts in a journal.
• Schedule real-world activities that support your goals and incorporate time to do some of your exercises into your plans.
• Try behavioural experiments to test out new ways of responding to difficulties.

3. Use Support Features When Available

If your iCBT program includes guided support from a therapist or trained coach, use it! Support might include scheduled check-ins and brief feedback on homework. Guided iCBT programs often have higher completion rates and better outcomes than unguided ones because users feel more accountable and supported.

4. Track Your Progress

Many iCBT platforms have built-in tracking tools for mood, thoughts, actions or behaviours. This helps you to:

• Complete your symptom questionnaires honestly.
• Review your progress charts weekly.
• Notice patterns rather than judging yourself for ups and downs.

5. Reach Out If You’re Stuck

If you’re feeling unmotivated, overwhelmed or unsure about how to do an exercise, you can try these tips:

• Send a message to your iCBT supporter (if available).
• Contact technical help if the platform isn’t working.
• Speak to a mental health professional if your symptoms worsen.

Common iCBT challenges and how to beat them

While iCBT is highly effective for many people, research and clinical experience show that some users encounter challenges when engaging with online therapy. These challenges are not a sign of failure! The beauty of CBT is that if you fall off the horse, there are plenty of ways to get back on!

Challenge one: Staying Motivated and Completing Modules

iCBT needs consistent engagement and you have to log in regularly, complete your lessons and practise the skills you’re learning. Realistically, lack of motivation is often a symptom of depression; finding it difficult to log in and get going is a very common and normal experience. In fact, studies show that dropout rates in unguided iCBT programs can range from 20% to 50%, often because users struggle to stay motivated or forget to complete modules.⁵ The good news is that guided iCBT and blended iCBT are available and show very good results for mild to moderate depression.

How to Handle It:

• Set a fixed schedule for your iCBT sessions, such as 20–30 minutes every other day.
• Use reminders and calendar alerts to maintain consistency.
• If guided support is available, contact your coach or therapist for encouragement or clarification.

Challenge 2: Technical Difficulties

Some users experience problems either with logging or navigating the platform to access relevant content and these technical issues can interrupt engagement and reduce adherence.

How to Handle It:

• Make sure your internet connection is stable and your device is compatible with the program.
• Contact technical support promptly if a problem arises.
• Keep your device software or app updated for smooth performance.

Challenge 3: Feeling Overwhelmed by Emotions

You may need to reflect on your thoughts and behaviours during iCBT and this can temporarily increase stress or emotional discomfort. If you feel challenged when confronting negative thoughts or trying new behavioural exercises, don’t give up.

How to Handle It:

• Remember that mild emotional discomfort is normal and part of the therapeutic process.
• Take breaks when you need them and start again at your own pace, when you feel ready.
• If you feel overwhelmed, use your support contacts, if available, to discuss your concerns.

Challenge 4: Difficulty Applying Skills in Daily Life

You may complete some lessons and find it hard to transfer the skills you learned online to real-life situations and this can limit the benefit of the program if exercises remain theoretical. Here are tips below to help you.

How to Handle It:

• Keep a thought or behaviour journal to track your practice.
• Set small, achievable goals to try new techniques in real situations.
• Discuss challenges with your therapist or coach if guided support is included.

Challenge 5: Limited Human Interaction

Some participants miss the face-to-face connection of traditional therapy, which can make motivation or understanding difficult, especially in unguided programs.

How to Handle It:

• Consider a guided or blended iCBT program if human contact helps you stay engaged.
• Use online forums or peer support groups (if offered by the program) to maintain connection.

 Frequently Asked Questions About iCBT

Is my doctor just fobbing me off by recommending online therapy?

This is one of the most frequent worries because many patients fear that being offered iCBT instead of face-to-face therapy means they are receiving a ‘less serious’ form of care.

In reality in-person CBT is not intrinsically better; it’s just different. Large randomized controlled trials and meta-analyses show that guided iCBT can be as effective or more than traditional face-to-face CBT for a variety of conditions, including depression, generalized anxiety disorder, panic disorder and health anxiety.

In many head-to-head comparisons, outcomes from iCBT were statistically the same as those from in-person CBT. iCBT isn’t a second-rate option, it’s just a different teaching method.

Every client brings their own experiences and needs. For some people, iCBT is actually a better choice than face-to-face appointments. For others, in person therapy might be the right choice. Why not check out our guide to iCBT to find out more about why it’s increasingly being adopted by health systems?

Does online therapy really work without seeing someone in person?

The therapeutic techniques are the same as those used in face-to-face CBT, they’re simply delivered through digital modules. Evidence from clinical trials shows that iCBT is just as effective for many situations as face-to-face CBT. For people with anxiety disorders, iCBT can be more effective than in person CBT.

Is iCBT only for mild problems?

Not necessarily. While unguided programs are often recommended for mild symptoms, guided iCBT has been shown to be effective even for moderate depression and anxiety and is comparable to clinic-based therapy. However, people with severe or complex mental health conditions usually need closer in-person care.

What if I’m not good with technology?

This is a common barrier, especially for older adults. Most platforms are designed to be user-friendly, similar to basic mobile apps or websites. The designers work hard to make the user interface easy to navigate and intuitive to use.

Can iCBT replace medication?

iCBT is a psychological treatment, not a drug, but it can sometimes reduce the need for medication or work alongside it. Always follow your clinician’s recommendations regarding medication.

Will my information be safe online?

Yes, reputable iCBT platforms follow strict privacy standards.

What if it doesn’t work for me?

Like all treatments, iCBT doesn’t work for everyone. Outcomes will vary depending on how well you are able to engage with the program and the severity of your symptoms.

If it doesn’t work, it isn’t a failure by you, or a failure of iCBT. It just means it’s time to try something different. Talk to your doctor, they will help you to find another direction.

Why not give it a try just in case?

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