Online Therapy vs. In-Person Therapy – Which One Is Right for You?

This article is based on the latest available information at the time of publication. However, it cannot replace personalized, professional care. Please consult with your physician or mental health professional before making changes that impact your health.

Also, we hope you love the products we recommend. Just so you know, Vitality Views may collect a share of sales or other compensations from the links on this page.

Deciding to seek help for a mental health challenge in your life comes as a brave and difficult decision for many people (and that’s even before you look at whether you want online therapy vs. in-person therapy!). After all, attending a therapy session means you’re hoping to be able to connect with a complete stranger and potentially open up a vulnerable side of yourself. While therapy often serves as a transformative undertaking, your sessions should be as accessible and comfortable to you as possible. One of the first decisions you have to make about your treatment regards attending online therapy vs. in-person therapy.

Between online therapy vs. in-person therapy, both have their benefits and drawbacks. For some people, being face-to-face with someone works best, and others prefer the convenience of logging on from anywhere. In this article, we’ll explore online therapy vs. in-person therapy so you can determine which one is best for you.

Online Therapy vs. In-Person Therapy: The Basics

If you’ve never been to therapy before, you might wonder exactly how these two different sets of therapy practices work. In each section, we’ll go into what each mode of therapy involves, as well as some pros and cons.

Online Therapy

Online therapy works like a Zoom call. The client and therapist both log onto a portal at an agreed-upon time. If you’re the client, you’ll likely get funneled into a waiting room until the therapist is ready to accept your call. At this time, you’ll have the chance to double-check that your microphone and camera are working. Once the therapist is ready, you’ll get connected on a video call.

The competition between online therapy vs. in-person therapy ballooned in the last few years, especially during and after the pandemic. People who do online therapy love the convenience of getting to log on whenever, wherever, within limits (more on those later). For people who struggle to leave the house or have extreme social anxiety, online therapy presents a means to get help in a way that feels accessible and less intimidating. In addition, people who live in extremely rural areas often find that they can connect with counselors cities away. Luckily, online therapy has made counseling more accessible than it’s ever been. Sites like Betterhelp hire therapists who take a wide range of insurance plans and use questionnaires to help you identify the best fit for you. Don’t like your therapist? All you have to do is press a few simple buttons, and Betterhelp will match you with a new one. No awkward break-up with your therapist required!

Despite these positives, online therapy comes with quite a few downsides as well. First, seeing a counselor on a screen sometimes doesn’t fully recreate the experience of seeing someone in real life. In a field where the therapeutic relationship is the highest indicator of whether therapy will be successful, this proves a big drawback. Second, online therapy often doesn’t work well for people who are at acute risk of injuring themselves or someone else, as the therapist may not have as many immediate means to intervene. Third, online therapy requires the client to have a strong enough internet connection for an online call. Finally, some modalities, such as play therapy or expressive arts, are harder to implement online due to the screen barrier.

Put simply, online therapy works best for people who are not in acute crisis and are willing to compromise some of the in-person therapeutic relationship dynamics.

In-Person Therapy

When comparing online therapy vs. in-person therapy, the latter option affords you the opportunity to meet your therapist in a space that has been explicitly curated for healing. A therapy office often includes a couch, some bookshelves, a lamp or two, and might even have toys, games, or fidgets! Many of them look like the ideal cozy living room, plus a desk for the counselor’s professional work.

Meeting someone in-person might feel intimidating, but it holds some potent opportunities for therapeutic work that being online struggles to replicate. First, being with your therapist in a real space allows you both to better read each other’s body language and pick up on the nuances of unspoken communication. Your therapist can also provide you with physical comforts, such as blankets, snacks, etc.

At the same time, there are some downsides to in-person therapy. You’ll have to travel to your therapist, which takes time and may make fitting appointments into your schedule more complicated. Some people in small towns also worry about running into people they know in the waiting room. Finally, in rural areas, the number of local therapists might be extremely limited.

As a result, in-person therapy is best for people who thrive with interpersonal connections and have the means to travel to the therapist. It’s also the preferred method for people who experience safety concerns, such as suicidal or homicidal ideation. After all, the therapist can intervene more quickly if the concerns become imminently threatening.

Hybrid Therapy

telehealth appointment online therapy vs in-person therapy — Photo by National Cancer Institute on Unsplash

Can’t decide between the benefits of online therapy vs. in-person therapy? That’s perfectly fine! Technology has made therapy more flexible than ever, and that means you can customize whether your sessions take place online or in-person.

Hybrid therapy uses a combination of online and in-person sessions, usually agreed upon by the therapist and client in response to their changing schedules and physical/mental health needs. This type of therapy allows for relatively uninterrupted treatment even if one of you gets mildly ill but doesn’t want to cancel the session, or if you just decide one day that it works better to not come in.

FAQs: Online Therapy vs. In-Person: Which One Is Actually Right for You?

online therapy vs in-person therapy signs you need a therapist therapy blocks — Photo by Marcel Strauß on Unsplash

Is Online Therapy as Effective as In Person Therapy?

Research suggests that online therapy can be just as effective as in person therapy for many conditions, including anxiety, depression, stress, and certain behavioral concerns. Effectiveness often depends on the type of therapy, your comfort level with virtual communication, and the strength of your relationship with your therapist.

Who Is a Good Candidate for Online Therapy?

Online therapy may be a good fit for people with busy schedules, limited transportation, physical disabilities, caregiving responsibilities, or those who live in areas with limited access to mental health providers. It can also be a convenient option for individuals who feel more comfortable speaking from home.

When Is In Person Therapy a Better Choice?

In person therapy may be preferable for individuals who benefit from face to face interaction, have limited privacy at home, experience severe or complex mental health concerns, or require services that are best delivered in an office setting. Your therapist can help determine which format is most appropriate for your situation.

How Do I Choose Between Online Therapy and In Person Therapy?

When comparing online therapy vs in-person therapy, consider your schedule, budget, access to transportation, privacy, comfort with technology, treatment goals, and personal preferences. Many therapists also offer hybrid options that combine virtual and in person appointments, providing additional flexibility as your needs change.

Online Therapy vs. In-Person: Get Started

Now that you know whether online therapy vs. in-person therapy is the best for you, you’re ready to start your journey. No matter what type of therapy you prefer, finding the right provider is key. Even if you don’t end up using the internet for most of your counseling sessions, it can still be an excellent tool for finding a provider.

Regardless of which side of online therapy vs. in-person therapy you’ve chosen, you’ll want to make sure you review and sign any paperwork your new counselor sends over. In addition, make a list of things that you want to talk about so you and the clinician can efficiently establish goals and get to the meat of your therapeutic work. Finally, don’t forget to take care of yourself, as self-care in between sessions is vital to self-improvement!