Is online therapy effective? Here’s what you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Curious about online therapy? Let's explore its effectiveness, benefits, and what to consider before starting. Plus, how to pick the right online therapist.
Ever had one of those days where everything feels like too much and you wish you could talk it all out with a trusted therapist? But of course your schedule’s jam packed and the idea of driving to one more place seems pretty impossible. If only you could get the support you need from the comfort of your own bed.
We’re happy to say, that dream could be your reality!
In recent years, online therapy has taken off. It’s convenient, flexible, and it allows you to talk with a therapist from almost anywhere. But is it really as effective as seeing a therapist face-to-face? Let’s get under the covers and explore when it’s most effective, what benefits it offers, and what to consider before starting.
When is online therapy effective?
While the promise of online therapy seems great, you might be wondering if it’s as effective as in-person therapy. You can breathe a sigh of relief because online therapy may actually be as successful at treating conditions like depression, anxiety, and post-traumatic stress disorder (PTSD) as in-person therapy.
With that said, online therapy is not a cure-all for everything. It usually works best for people with mild to moderate mental health concerns. If you’re dealing with a severe condition or you’re in a crisis, in-person therapy may be a better fit for you. These situations can require specialized care so working with someone in-person can provide an additional layer of support.
7 benefits of online therapy
Trying a new style of therapy can feel a little scary, so it’s helpful to know all the benefits online therapy has to offer. Here are seven reasons why some people are choosing online therapy over in-person sessions:
Convenience: You can attend sessions from your home, office, or even while you’re traveling. (You can even have a session on a family vacation when you feel overwhelmed.)
Accessibility: You can see a therapist if you live in a remote or rural area, or have limited access to in-person mental health services.
Comfort: You can open up emotionally from the comfort of your own space.
Affordability: You now have access to more price points and you’re not stuck with whoever is the cheapest therapist in your area.
Wide selection of therapists: You can now choose from a larger pool of therapists and find someone who fits your needs. You don’t have to settle for less than you want.
Flexibility in communication: You can communicate in the style that works best for you. If you open up better by texting, emailing, talking on the phone, or Facetiming, then great! Now, you can.
Reduced stigma: It can offer you more privacy and cause you less worry as you won’t have to stress about being potentially judged coming in and out of a therapist’s office.
Who’s a good candidate for online therapy (and who’s not)?
You might love the idea of talking out your concerns from the comfort of bed. But maybe your bestie despises the idea of not physically being in the same room as their therapist. There’s no one absolute right or wrong way to do therapy. Every person has different needs. If you’re unsure as to what’s best for you, here are some things to consider.
When online therapy might be a good fit:
If you have mild to moderate mental health concerns like anxiety, depression, or stress.
If you’re comfortable using technology and communicating through video or messaging platforms.
If your issues are more manageable like relationship problems, career stress, or adjusting to life changes.
If you have a busy lifestyle or have limited access to in-person therapy.
If you prefer the privacy and comfort of your own space.
When online therapy may not be ideal:
If you feel like you’re in crisis, or experiencing severe mental health conditions (like schizophrenia or suicidal thoughts) and may need more intensive, face-to-face support.
If you don't have a private, quiet space or a stable internet connection.
If you feel uncomfortable with technology or prefer in-person interactions for a deeper emotional connection.
If you need more specialized or in-depth treatment, like severe eating disorders, substance abuse problems, or traumas that require more intensive therapy.
How to choose the right online therapist: 6 tips to find the right match
A lot of the time, we have an idea in our heads of who we think will be the “perfect therapist”. Then we find ourselves in a session with this “perfect therapist” and we quickly realize that their approach really doesn’t work for us.
Try not to get caught up in what you think you need and focus more on finding a good connection with a therapist. The more connected you feel, the more effective your therapy will probably be.
It takes time to find the right therapist. So don’t get down on yourself if it takes a minute. Here are six tips to help you find the therapist that will make you feel heard, understood, and supported.
1. Check their qualifications and experience
Look for whether the therapist is licensed to practice in your state or country. Most online therapy platforms make it easy to see a therapist’s qualifications.
If you’re looking for help with a particular issue, search for a therapist who specializes in those areas. It can make a big difference to work with someone who’s experienced in handling the challenges you’re facing.
2. Consider their therapy style and approach
Every therapist has their own technique, so ask yourself what kind of approach you might benefit from the most. Do you want a therapist who’ll give you homework in between sessions? Or are you looking for someone to listen and help you explore your emotions without a set agenda?
Also, think about the therapist’s communication style. Do you prefer a therapist who's warm, empathetic, and nurturing? Or a therapist who is a little more direct? If you’re unsure, set up a short introductory session with a few therapists so you can get a sense of their style before committing.
💙 Trying to decide on a therapist but you can’t seem to pull the trigger? Listen to Tamara Levitt’s mediation on Indecision.
3. Look for reviews or client feedback
If you don’t know how to tell if a therapist will be a good fit for you, reading reviews from other clients can be a great way to get some insight into what it’s like to work with a particular therapist.
But, keep in mind that everyone’s therapy experience is different, and just because one person had a certain experience doesn’t mean you’ll feel the same.
4. Trust your gut during the first few sessions
The first few sessions with a new therapist are usually about getting to know each other and building trust. Pay attention to how you feel during these initial sessions. Do you feel comfortable talking to them? Are they listening without judgment? Do you feel safe being honest about your feelings and challenges?
It’s normal to feel a little nervous at first, but give it time. The more you connect, the more a sense of trust will develop with your therapist.
💙 If letting someone in isn’t your strong suit, check on this mediation on Trust with Tamara Levitt.
5. Consider practical details
Think about the more practical aspects of therapy, like availability, cost, and communication options.
Availability: Make sure your therapist’s schedule aligns with yours. If you prefer evening sessions, check to see if they offer night appointments.
Cost: If you’re using insurance, check to see if your therapist is covered under your plan. If you’re paying out of your own pocket, make sure their rates fit within your budget. Dealing with some anxiety around your finances? Here are nine tips to help you stress less about money.
Communication options: Do you prefer video calls, phone calls, or texting? Some platforms offer different ways to connect with your therapist, so think about which method will help you feel the most comfortable and supported.
6. Don’t be afraid to switch therapists if it’s not the right fit
Not every therapist will feel like the right fit for you — and that’s okay. If you’re not feeling a connection after a few sessions, it’s perfectly fine to switch to someone else. Most online therapy platforms make it easy to try different therapists until you find the one that feels right for you.
Switching therapists doesn’t mean you’ve failed or that something’s wrong with you. It just means you’re taking an active role in finding the best support for your mental health, which is a good thing. Therapy works best when you feel comfortable, heard, and understood, so don’t settle for anything less.
Is online therapy effective FAQs
How secure is online therapy?
Most online therapy platforms use strong encryption to protect your data. This ensures the information you share with your therapist is kept private and safe from unauthorized access. In the U.S., most platforms are also HIPAA-compliant, which means they follow strict standards to keep your health info confidential.
To be safe though, ask your therapist beforehand about the security measures they use. And make sure you’re using a secure internet connection.
If you share your computer with someone, log out after each session so they can’t access your account.
What should you consider before starting online therapy?
If you’re interested in trying online therapy, but you feel like you’re still somehow unprepared, we get it. Here are six considerations to think about before your first session that might help you feel more at ease:
1. Privacy and space: It’s important to feel comfortable opening up in your own space just like you would at an in-person therapist’s office. Find a spot in your home where you feel good expressing your feelings without worrying about interruptions or being overheard. If you’re worried about privacy, try using headphones, sitting in your car, or finding a time when your place is quieter, like early mornings or late evenings.
2. Technology: If your Wi-Fi is spotty or your device has technical issues, it can interrupt your sessions and make it harder to stay focused. Before starting, do a quick check to make sure your internet’s reliable and your computer, tablet, or smartphone is ready to go. If you’re not comfortable with technology, it might feel a bit intimidating at first. If this sounds like you , ask someone you trust to help you set things up. This can help your sessions run smoothly.
3. Choosing the right platform or method: If you prefer face-to-face communication, video sessions might be ideal for you. But if talking on the phone or typing your thoughts feels more natural, look for platforms that offer those services. Go with the method that will make you feel the most comfortable.Also, think about if the platform provides the type of therapy you’re looking for. If you want cognitive behavioral therapy (CBT) or couples therapy check to see if this portal’s offering those expertises.
4. Licensing and qualifications: Give yourself piece of mind and check whether your therapist is licensed and qualified. Licensing requirements vary depending on where you live, so make sure the therapist you’re working with is legally allowed to practice in your state or country. You can also read a few therapist’s profiles and look at their qualifications, such as education, licenses, and areas of expertise. Ask questions about their experience — especially if you’re looking for help with a specific issue.
5. Your personal goals and expectations: Think about what you want to get out of therapy. Are you looking for help managing anxiety, working through grief, or improving your communication in relationships? Understanding your own goals can help guide your sessions and give you some direction. It’s also helpful to remember that you might not feel a huge difference after just one session, and that’s okay. Be patient: sometimes, small steps forward are just as important as big breakthroughs.
6. Insurance and costs: Online therapy can be more affordable than traditional in-person therapy, but it’s still important to know how much it will cost and whether your insurance covers it. Check with your doctor to see if your plan includes teletherapy coverage. If not, there are still budget-friendly options available. Many platforms offer different pricing plans or packages that might work with your budget. Plus, some therapists adjust their rates based on your income level.
7. Being open to change: Go into online therapy with an open mind. The first therapist you connect with might not be the right fit, and that’s totally fine. Try a few different therapists before finding someone who really understands you and makes you feel comfortable and seen. Many online therapy platforms make it easy to switch therapists, so if you’re not feeling that connection, don’t waste your time.
Can online therapy help with social anxiety?
Online therapy can be very effective for treating social anxiety. It might actually make it easier for someone with social anxiety to open up, as they don’t have to leave their house to get therapy. (If socializing makes you anxious, here are eight tips and strategies that can help you overcome it.)
Cognitive behavioral therapy (CBT) is one of the most common ways to treat social anxiety. This approach can be done online just as effectively as in-person by practicing techniques like relaxation exercises (try out one of these 12), mindfulness, and gradual exposure to anxiety-provoking situations.
What technology do I need for online therapy?
If you want to dive into online therapy, you’ll need a few things to get started. Here’s the equipment you’ll want to own and test out before your first session:
A computer, tablet, or smartphone with a stable internet connection.
For video sessions, a camera and microphone that work well.
Headphones or earbuds, especially if you’re in a shared space so you have more privacy (and also so you can tune out your potentially loud roomie.)
Is online therapy covered by insurance?
It depends. Many insurance companies cover online therapy. But coverage can vary depending on your insurance plan and where you live. Talk to your insurance provider to see if online therapy is included in your plan. Some providers may cover certain types of therapy but not others, so get into the nitty-gritty with your insurance company so you don’t stress when you look at the bill a month down the road.
And if your insurance doesn’t cover it, ask your therapist about pricing options.
In some cases, paying out-of-pocket might still be more affordable than traditional in-person therapy — especially when you factor in the time and the cost in gas it could take to get you to your session.
Can online therapy work for couples counseling?
Online therapy can be a great option for couples counseling and they can be just as successful as in-person ones. In fact, there can even be perks to online couples counseling. Here are three of them:
If one partner gets caught up with something for an odd reason, it can potentially still allow for both partners to join the session from separate locations.
If you and your partner are long distance, you don’t have to physically be in the same place to have a session.
If it’s not convenient commuting to one location with all of your prior commitments, this can make it much easier to squeeze therapy into both of your busy schedules.
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