If you live in Islamabad or Rawalpindi, or you are looking for support online from anywhere in Pakistan, you may have wondered whether therapy through a screen can really help. It is a fair question. Therapy has traditionally meant sitting in the same room as a therapist, and talking about personal difficulties by video call can feel strange at first. Yet for many people, online therapy has become a practical, comfortable and effective way to get help.
At Therapy with Anjum, sessions are offered in person and online, so you can choose the format that fits your life. This article explains what online therapy involves, what recent research shows, who it suits well, and who may need a different kind of support. It uses general findings only, without promising a particular outcome for any one person.
What is online therapy?
Online therapy, sometimes called teletherapy, is a live therapy session held by secure video call, rather than in a clinic room. You meet your therapist at an agreed time, talk through what is troubling you, and work on the same kinds of goals you would in person. Sessions may use structured approaches such as cognitive behavioural therapy (CBT), which explores links between thoughts, feelings and behaviour and practises more helpful responses.
The main difference is the setting. Instead of travelling to Islamabad, you join from a private space at home or work. You still have a real conversation with a qualified therapist. Homework, worksheets and reflections between sessions can be shared digitally, which many people find convenient.
Why people choose online therapy
For residents of Rawalpindi, online sessions remove a long journey across the twin cities and the worry of traffic, parking or fitting an appointment into a busy day. For people in other cities in Pakistan, or Pakistanis living abroad, it opens access to a therapist they might not otherwise be able to reach. It can also help parents, students, shift workers and people with mobility or health difficulties.
Online therapy can reduce some of the barriers that stop people seeking help in the first place. You do not need to sit in a waiting room, explain where you are going, or take a long time away from work or family. For some, that privacy makes the first step feel less daunting, and a video appointment is often easier to keep regularly when life gets busy.
What the research says
Meta-analyses by Andersson and colleagues, which combine results from many studies of internet-based CBT, have found outcomes that are comparable to face-to-face therapy for depression and anxiety. In other words, for these common difficulties, well-delivered online CBT has performed similarly to in-person treatment in the studies reviewed.
More recent reviews of teletherapy since 2020 have reported similar client satisfaction and outcomes for many conditions. This reflects a period when video therapy became much more common, therapists gained experience in working online, and services improved their technology and routines.
Research also notes an important limit: online therapy is not ideal in crisis situations. If someone is at immediate risk, needs urgent assessment, or requires close, in-person monitoring, a video session alone may not provide enough support. In those cases, in-person care, local emergency services or crisis support are more appropriate.
These findings describe general patterns across groups of people. They do not mean that online therapy is right for everyone, or that every difficulty responds equally well online. A good therapist will discuss your needs honestly and suggest in-person care when that would serve you better.
What online sessions are like at Therapy with Anjum
An online session usually begins with a brief check-in, just as an in-person session would. Your therapist will ask how you have been since the last meeting, what you would like to focus on, and whether anything has changed. Together, you set a clear goal for the session.
You might explore a recent situation that caused distress, notice patterns in thoughts and behaviour, and practise a skill such as calming breathing, challenging an unhelpful thought, or planning a small, valued step. Between sessions, you may be invited to notice your mood, try a technique, or complete a short task. These steps help the work continue beyond the call itself.
Practical steps for getting the most from online therapy
- Choose a private, quiet space where you feel safe to talk and will not be interrupted.
- Test your camera, microphone and internet connection a few minutes before the session.
- Use headphones if they help you hear clearly and feel more private.
- Keep a notebook nearby for reflections, questions and skills you want to practise.
- Be as open as you can about what is helping and what is not, so sessions can be adjusted.
- Protect time after the session to pause, rather than rushing straight into another demand.
- Do the small between-session steps, even imperfectly, and notice what you learn from them.
Who online therapy suits, and who it may not suit
Online therapy often suits adults and young people with anxiety, low mood, stress, relationship difficulties or low confidence, who can engage in conversation and practise skills between sessions. It can work well when you have a private space and a reliable connection, and when you feel comfortable speaking by video.
It may be less suitable if you have no private space, if your internet connection is very unreliable, or if you find video interaction extremely difficult. It is also not the best option in a crisis, when immediate safety is a concern, or when a difficulty needs detailed in-person assessment. In those situations, your therapist can help you think through safer, more suitable options.
When to seek professional help
Consider seeking professional help if anxiety, low mood, stress or relationship strain has lasted for weeks, affects your sleep, work, studies or family life, or leaves you feeling stuck despite your own efforts. You do not need to wait until things feel unbearable.
Seek urgent help straight away if you feel you might act on thoughts of harming yourself, or if you feel unsafe. Contact local emergency services, go to your nearest hospital, or reach a trusted person who can stay with you while you get help. Online therapy is not a substitute for emergency care.
A practical way forward
Online therapy is not a lesser version of therapy. For many people in Islamabad, Rawalpindi and across Pakistan, it is a flexible, research-supported way to receive the same structured, caring support as in person. The best test is often a first conversation: you can ask questions, see how the format feels, and decide together with your therapist whether it is right for you.
If you are curious, you can learn more about Therapy with Anjum and, when you are ready, book an appointment for an online or in-person session.
Therapy with Anjum — by Anjum Mehmood Siddiqui, Consultant Clinical Psychologist, Personality Analyst and Psychotherapist. Therapy in Islamabad, Rawalpindi and online. To begin, book an appointment.
Disclaimer: This article is general information only. It is not a diagnosis and is not a substitute for professional care. If you are in immediate danger, please seek emergency help straight away.