Is Online Therapy as Effective as In-Person? We Believe We Have an Answer

Why Might I Choose Online Therapy?

It is important to find value in your mental health and to discover suitable techniques to minimize habits that induce mental struggle. By learning more about online therapy – a tool also referred to as teletherapy – you are demonstrating a curiosity for what has proven useful to many, and an unwavering care for the well-being of yourself or those around you.

But what exactly are common reasons for individuals, potentially similar to yourself or someone you know, to seek an online approach to treatment? We have provided a list of reasons below:

• Physically attending therapy would take too much time or conflict with your schedule.
• Your options for therapists to select from are limited due to your location. This may occur if there are not many therapists nearby or if the type of therapy you are looking for is not offered near you.
• You are more comfortable and confident with methods outside of sharing in-person. 
• You currently reside away from home, and in-person therapy in your first language is unavailable.
• Physical or mobility limitations prevent you from attending in-person sessions.

With initial momentum building occurring in 2020 during the COVID pandemic, more than one in three adults have noted preferring online therapy over in-person visits, with 45 percent of young adults ages 18 to 44 preferring teletherapy. Traditional, in-person therapy is an excellent route for emotional strengthening but has historically created barriers for some. Online therapy offers treatment that fills those convenience, comfort, and accessibility gaps that many face when limited to in-person therapy.

How Does Online Therapy Work?

Online therapy can deliver benefits in a variety of digital formats. Whether you are an individual seeking support who prefers video sessions or phone calls, online therapy is intended to ensure support reaches those who seek it, regardless of traditional limitations. 

To participate in online therapy, you will need a cellphone, tablet or computer access, and a stable internet connection. A quiet and private space is also very important for getting the most out of an online approach to support. Many therapy offices are designed to feel cozy so that you can feel at home during your session. Having the therapy session in the familiar setting of your own home can help put you at ease and increase your level of comfort. 

Similarly to an in-person session, finding the right therapist for you is important. Regardless of where communication takes place, your therapist wants you to choose someone who can help you grow. We value your honesty and prioritize your comfort so that you can benefit from each and every session. 

Your first online therapy session will likely involve some casual dialogue and relationship building between you and your therapist. This is when your therapist asks you questions, and you have the floor to ask some of your own. Consent forms, scheduling, and other logistics are often covered in your first session, but this usually only takes up a small part of the session. 

Book a free 20-minute phone or video consultation to sort through any uncertainty that you may have about the process, and get your questions answered.

Is Online Therapy Effective?

With the constant integration of technology into our everyday lives, more individuals are becoming increasingly comfortable using online platforms for mental health support. While online therapy is a newer approach to therapeutic treatment, it provides an effective alternative to traditional one-on-one, in-person therapy. 

When approaching the differences between in-person therapy and online therapy, a meta-analytic review determined no difference in efficacy. Rather, studies determined that the success of therapeutic treatment was more reliant on building a strong relationship with your clinician and establishing open and honest communication. By communicating securely on a video session with a therapist, you can navigate life’s challenges virtually and efficiently. 

The main distinction between in-person therapy and online therapy sessions is the environment. Depending on your personality type, comfort level, and setting preference, online therapy may be a suitable fit for you. With virtual sessions and no transportation, online therapy can be a less demanding option for those with busy lifestyles and full schedules. 

Benefits of Online Therapy

Thinking about trying online therapy? Check out some of the benefits: 

• Cost-effective: By remotely meeting with your clinician from the comfort of your own home, you avoid the time and cost of transportation. Clinicians understand stepping out can be costly; that’s why online therapy may be a more cost-effective option for many people. By saving the commuting cost, childcare or caregiver fees, and smoothly fitting into your schedule, you can avoid extra costs while receiving the help you need. 

• Easily Accessible: The increased adaptability of online therapy can reduce barriers for those in rural communities, those without the time to commute, those with mobility impairments, and anyone who feels more comfortable accessing therapy in their personal environments. Reducing the need to put tasks on hold, online therapy offers greater flexibility than traditional in-person sessions. Transportation time may now be used productively for the tasks you need it for most.

• Personalized Experience: Online therapy is offered in a variety of formats with multiple treatment options to support the most successful outcome. Flexible appointment times can empower clients to have more control over their experience. By exploring your options, you can find the best care plan for your needs and goals and match with a clinician who is right for you.

Drawbacks of Online Therapy

While online therapy can be just as effective as face-to-face sessions, it requires a degree of effort and transparency like any therapeutic technique or approach. As you have learned in the previous section, therapy comes with advantages when delivered virtually. It is equally important that those seeking support are aware of some disadvantages that can be counteracted to ensure the benefits remain achievable, so that those interested are not deterred.

The primary worry for therapists appears to be reduced proximity: A complete reduction of the face-to-face aspect that traditional, in-person sessions offer is often associated with a weaker connection in the client-therapist relationship. Traditionally, online therapy has been associated with the loss of subtle emotional cues and nonverbal behaviours that therapists observe to strengthen the support they provide. Using phone and video call formats, Colibri Neurowellness therapists can effectively evaluate your needs and maintain optimum flexibility.  

Fortunately, research suggests multiple remedies to these concerns:

• Counteracting Reduced Proximity: Reduced proximity and the resulting lack of client-counsellor intimacy can be replicated with Murphy and Mitchell’s “Presence Techniques“. We found that of all of their techniques, descriptive immediacy would offer benefits in the phone and video calls that Colibri NeuroWellness provides. Descriptive immediacy involves therapists noting descriptions of their own immediate reactions to a client’s behavior, addressing real-time shifts in nonverbal cues and any inconsistent statements. By bridging the gap of less nonverbal cues available, therapeutic alliance can still be fostered, and the therapy experience can be enhanced.

• This strong client-counsellor bond, also called therapeutic alliance, often developed through in-person sessions, can be maintained by using a hybrid approach that incorporates both internet-based modules and face-to-face therapy appointments. This hybrid approach is termed blended cognitive behaviour therapy (bCBT). 

• Clarifying Cost of Sessions: Questions from those bravely seeking virtual support sometimes pertain to cost. Thus far, all insurance companies that Colibri NeuroWellness has interacted with cover virtual sessions. Cost and coverage for both in-person and online sessions are similar, and Colibri NeuroWellness therapists like Michelle Helder and Amy Battistone strive to support this often challenging endeavour in an adequate way comparable to in-person sessions and their benefits.

It is important to remember that effective support is available in any format, whether virtual or physical. In Sanders’ research study conducted on client-therapist relationships, it was found in its comparison of webcam facilitated to face-to-face counselling that a therapist and client do not need to share a physical space to facilitate client transformation. 

Your Next Steps to Improvement

If you think online therapy may be a good fit for you, self-improvement is just around the corner.

By considering the goals you want to set and challenges you may face, you can set clear objectives for your therapy sessions. Even with a busy schedule, flexible options are available. Identify times that work for you, and book an appointment to discuss your upcoming availability with a clinician to explore the ways you can fit therapy into your life!

Still not sure if online therapy is right for you? Contact us – we’re here to help.

References

American Psychiatric Association. (2021, May 26). New nationwide poll shows an increased popularity for telehealth services. American Psychiatric Association. https://www.psychiatry.org/news-room/news-releases/new-nationwide-poll-shows-an-increased-popularity

Chipps, W., Petzold, A., Adams, C., & Jackson, K. (2020, May 27). Online therapeutic methods: A systematic review. Current Psychology, 41, 2835-2847. https://link.springer.com/article/10.1007/s12144-020-00791-4 

Khan, S., Shapka, J. D., & Domene, J. F. (2021, May 21). Counsellors’ experiences of online therapy. British Journal of Guidance & Counselling, 50(1), 43–65. https://doi.org/10.1080/03069885.2021.1885009

Mangotich, H. (2025). What is online therapy and is it right for me?. Couple Therapy Toronto. https://www.coupletherapytoronto.com/articles/what-is-online-therapy-and-is-it-right-for-me 

Mental Health America. (2022). How does online therapy work?. https://screening.mhanational.org/content/how-does-online-therapy-work/ 

Murphy, L., Parnass, P., Mitchell, D. L., Hallett, R., Cayley, P., & Seagram, S. (2009, June). Client satisfaction and outcome comparisons of online and face-to-face counselling methods. British Journal of Social Work, 39(4), 627–640. https://doi.org/10.1093/bjsw/bcp041

Authors: Clara Flitton and Caden Grandy, Undergraduate Student Volunteers

Edited By: Richard Cui, Undergraduate Student Volunteer