by Jarrette Wright-Booker MA, LPC-S, CAADC
The Rise of Online Therapy
Online therapy has grown significantly in recent years, offering convenience, accessibility, and a way to connect with mental health professionals without stepping outside your home. As more people explore virtual counseling, a common question arises: Is online therapy as effective as in-person therapy?
While skepticism is understandable, research suggests that online therapy can be just as beneficial as traditional face-to-face sessions, particularly for individuals experiencing anxiety, depression, trauma, and stress. But what does the science actually say?
Research on Online Therapy Effectiveness
Studies comparing online and in-person therapy have consistently found that virtual sessions can deliver comparable results, particularly for common mental health concerns.
- A 2018 study published in the Journal of Anxiety Disorders found that internet-based cognitive behavioral therapy (CBT) was as effective as in-person CBT for treating anxiety and depression.
- A meta-analysis in JAMA Psychiatry (2021) concluded that online therapy was just as beneficial for individuals with depression as traditional therapy, particularly when structured approaches like CBT were used.
- A 2022 report in The Lancet Digital Health highlighted that teletherapy was effective in reducing symptoms of PTSD, showing similar outcomes to in-person trauma-focused therapy.
These findings suggest that online therapy is not a lesser alternative but a valid and effective option, particularly when guided by trained professionals.
How Online Therapy Works
Online therapy follows the same fundamental principles as in-person counseling. Therapists use video calls, phone sessions, or secure messaging platforms to provide support, guidance, and therapeutic interventions. The structure remains consistent—sessions are scheduled, progress is tracked, and coping strategies are developed.
For many people, the biggest adjustment is learning to communicate emotions and experiences through a screen. However, therapists trained in telehealth services know how to build strong connections virtually, ensuring that clients feel heard, understood, and supported.
The Benefits of Online Therapy
Beyond its effectiveness, online therapy offers distinct advantages that make it an appealing choice for many.
- Accessibility: Individuals living in areas with limited mental health resources can connect with qualified therapists without the barrier of distance.
- Convenience: No need to commute or rearrange busy schedules—sessions can happen from the comfort of home.
- Comfort & Privacy: For some, opening up in a familiar environment feels safer than sitting in an office.
- Flexibility: Many online therapy services offer evening and weekend appointments, making it easier to fit therapy into daily life.
For individuals who struggle with hyper-independence or feel hesitant about seeking help, the flexibility of online therapy can make the process less intimidating and more approachable.
When In-Person Therapy Might Be Better
While online therapy is highly effective, it may not be the best choice for everyone. Individuals experiencing severe mental health crises, active suicidal thoughts, or conditions requiring intensive intervention (such as schizophrenia or severe dissociation) often benefit from in-person or specialized care. Additionally, those who struggle with technology or need hands-on therapeutic techniques, like art or movement therapy, may find in-person sessions more suitable.
A New Way to Heal
The debate over online versus in-person therapy isn’t about which is “better” but rather which option best fits a person’s needs and lifestyle. Research supports online therapy as an effective, meaningful approach to mental health care, and for many, it removes barriers that might otherwise prevent them from seeking support.
In the end, therapy—whether virtual or face-to-face—is about connection, growth, and healing. What matters most is finding a space where you feel seen, heard, and supported on your journey.
