Join over 145,000 people who’ve used our one-to-one online cognitive behavioural therapy (CBT). ieso is free and available to many NHS patients across the UK.
It only takes a minute or two to check if we're available to you in your area. ieso delivers text-based cognitive behavioural therapy (CBT) online to people experiencing common mental health symptoms. CBT is a form of psychological therapy that helps you spot how some of your thoughts affect your actions and feelings which can improve how you feel, day-to-day. CBT is traditionally delivered face-to-face. However, with ieso, therapy takes place online making it much easier to access, as well as less daunting. Online therapy is exactly the same as face to face CBT, other than that the conversation is typed on a device (mobile phone, tablet or computer). All you need is a good internet connection and a quiet space to access our therapy area for confidential therapy with a qualified therapist. You can self-refer in some areas, or visit your GP who will make a referral for you. ieso is available free through the NHS in selected areas.
29/08/2025
🚨 Survival mode activated? Let’s talk about it.
Sometimes life gets a lot, and without even realising it, you’re just trying to make it through the day. Here’s how to start gently helping yourself back to you 💚
✨Slow it down
You don’t have to do everything today. Breathe. Pause. Rest.
🍽️Nourish your body
Eat something that makes you feel good. Drink water. Stretch a little.
📵Take a break from the noise
Mute the group chat. Log off. Give your brain a moment of peace.
💬Say how you’re feeling
Text a friend. Journal it out. Speak it. Naming it helps.
🧘♀️Do one kind thing for yourself
A nap, a walk, a playlist, a cry - whatever you need.
🌱Remind yourself: survival mode isn’t forever
You’re doing your best. Healing takes time. You’re allowed to take up space.
You’ve got this. 💪
27/08/2025
💅✨ Mental health glow-up vibes ✨💅
Not all glow-ups are about contour and curls - some are about peace of mind and protecting your energy. 💖
Here’s what a mental health glow-up really looks like:
🧘♀️ Saying “nah” to drama
📵 Logging off when it gets too much
💬 Hyping yourself up in the mirror
🛌 Napping without guilt
📚 Learning to let go of stuff that’s not yours to carry
💌 Texting “I need a minute” and meaning it
🎉 Celebrating your wins- even the tiny ones!
Mental glow-ups hit different. 💥
Tag your glow-up buddy and drop a 💚 if you’re on this journey too!
25/08/2025
🧠Your mental health matters - every day. Take a moment to pause and ask yourself these questions 💬
✨How am I really feeling today?
Not just “fine” - dig a little deeper.
✨ What’s been weighing on my mind lately?
Naming it can help you start to release it.
✨ Have I been sleeping, eating, and moving enough?
Your body and mind are deeply connected.
✨ What’s one thing I’m grateful for right now?
Gratitude can shift your perspective.
✨ Who can I talk to if I need support?
You’re not alone. Connection is the beginning of healing.
✨ What’s one small act of kindness I can do for myself today?
Self-care isn’t selfish - it’s essential.
💚Save this post as a gentle reminder to check in with yourself regularly.
22/08/2025
August hits different. The inbox is quiet, the sun is calling, and motivation? Somewhere on holiday🏖️
So if you’re feeling a little off your game, give yourself permission to pause. You’ve earned it.
21/08/2025
Summer’s full of sunshine, but also… people. 😬 If your idea of a perfect summer includes solo walks, shady corners, and ghosting group chats - that's also fine, you do you💛
19/08/2025
Window seat? Check. Snacks? Check. Irrational fear of every bump and beep? Also check. 😅
Flying isn’t fun for everyone, so if your brain turns turbulence into a full-blown action movie, you’re not alone. Here are 5 ways to manage anxiety while flying👇
📖Pack a few distractions to keep you occupied; magazines, book, crossword or sudoku.
🚶♀️When the seat belt sign is off, try getting up every so often to do a few stretches.
🎧Headphones can help you reduce triggering sounds, and also allow you to listen to your favourite music or podcast.
🫁Practise breathing techniques to help induce a relaxation response. Try box breathing, belly breathing, or 4-7-8 breathing.
💬Let your travelling partner or flight attendant know that you feel nervous about flying so they can support you.
15/08/2025
Small changes = big impact💡
Making small changes in your daily routine can really help boost your mental well-being.
✨ Take a walk at lunch
🧘♀️ Try a few deep breaths
💬 Tell someone you appreciate them
And don’t forget—good sleep and less screen time (especially before bed) go a long way😌
13/08/2025
: Thriving or surviving?🫠🙃
11/08/2025
Make your own dopamine menu today 🍽️
06/08/2025
Recharging your emotional battery can include:
🐌 Giving yourself permission to slow down if you need to. Recognise that some days feel tougher than others, and that's completely okay.
💬 Avoiding negative conversations that can zap your energy.
🏋️♂️ Letting go of any emotional burdens that aren't yours to carry. It's important to focus on your own well-being.
04/08/2025
Your thoughts aren’t always facts 💭
But it can be easy to believe the voice in your head when it’s loud and constant.
Negative thoughts might say:
😢“I’m failing.”
😳“I’m not good enough.”
😟“Everyone’s judging me.”
You don’t have to fight your thoughts - just learn to question them🙋
01/08/2025
Many of us will occassionally experience overthinking from time to time, whether it's from a text message you sent to a friend, an email you sent to your boss, or your last visit to the gym.
However, when we feel overwhelmed by our thoughts, it can manifest in various ways:
🔁Re-reading a sent message
🕰️Dwelling on past events
🧩Second-guessing our choices
😬Worrying about future scenarios
🌪️Getting caught up in anxious thoughts can feel hard to break free from, leading to stress and overwhelm making it difficult to focus on anything else or make decisions.
Hit the 🔗 in our bio to find out more about triggers and self-help techniques.
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We deliver cognitive behavioural therapy (CBT) online to people experiencing common mental health issues. CBT is a form of psychological therapy that helps you spot how some of your thoughts affect your actions and feelings which can improve how you feel, day-to-day. CBT is traditionally delivered face-to-face. However, with Ieso, therapy takes place online making it much easier to access, as well as less daunting. Online CBT is exactly the same as face to face CBT, other than that the conversation is typed on a computer. You're still in a one-to-one conversation with a fully qualified therapist, usually for 60 minutes. The only difference is that you type your responses.
Obsessive-compulsive disorder (OCD)r low mood are getting in the way of your everyday life, we can help. We provide online cognitive behavioural therapy (CBT) on behalf of the NHS.
What is cognitive behavioural therapy (CBT)?
Cognitive behavioural therapy (CBT) is an effective type of therapy used to treat a range of common mental health problems. This type of therapy works to help you manage different situations or problems by changing the way you think and behave.
CBT is based on the concept that your thoughts and beliefs (cognitions) affect your behaviour and feelings (behaviours), and that unhelpful thoughts and feelings can trap you in a vicious cycle. CBT helps you to deal with overwhelming problems more positively and realistically by breaking them down into smaller, more digestible chunks. Your therapist will work closely with you to help you change these unhelpful patterns to improve the way you feel and help you to cope with difficult situations.
Rather than focusing on issues from your past, CBT deals with your current problems and teaches you to apply the skills you have learnt during treatment to your everyday life. The overall aim of this type of therapy is to keep using these new skills to stop your problems from having a negative impact on your life, even after you have completed treatment.
How is therapy delivered?
Treatment is delivered directly to you by a fully-qualified therapist through typed conversation using the Ieso secure online therapy platform. At the time of your appointment, you simply log in and speak to your therapist by typing back and forth. You can schedule your appointments at times that best suit you, including evenings weekends, and sessions can be attended securely with any device that has access to the internet. In between appointments you can revisit the transcripts of your therapy sessions to remind yourself what you have learnt, and you can keep your therapist updated on your progress using the secure messaging system.
What do we treat?
Online CBT can be used to treat a range of common mental health disorders. Some of these include:
