Online therapy vs in-person therapy: which is better for you?

Learn more about the benefits and disadvantages of online vs in-person therapy

Since the COVID lockdowns and the rise of remote work, online therapy has grown from a niche option into a mainstream, trusted way to receive mental health support. While most people have clear preferences over how therapy is conducted, some still wonder whether they should do therapy online or in person.

The reality is that both formats can be equally effective; however, they have different advantages depending on your preferences.

Online therapy

Online therapy (also called teletherapy) involves meeting your therapist via video call, phone, or a secure online platform. Sessions typically follow the same structure as in-person therapy. The only difference is that you are joining from a private space of your choosing. Online therapy can make therapy more accessible and inclusive for people with multiple commitments or those with disabilities. Moreover, some people may feel safer doing therapy from their home due to fears of running into others in a waiting room or struggling with new environments. Online therapy also removes geographical limitations, meaning that you can work with a specialist who isn’t available locally.

On the other side, technology issues during sessions can be stressful or frustrating. Doing therapy from home may also mean more distractions and difficulties in finding a private space. Therapists may also find it more difficult to pick up body language and other non-verbal cues, which can impact the therapeutic relationship.

In-person therapy

In-person therapy takes place in the therapist’s office. For many people, physically entering and then leaving a therapy space helps them separate daily life from therapeutic work. In-person therapy may also allow for a different connection with your therapist, where you can notice each other’s physical presence and feel more connected. Additionally, a therapist’s office creates structure and privacy that some people find essential, whereas at home you may have to deal with interruptions, noise, or household stressors.

On the flip side, in-person therapy tends to be less accessible for those with busy lives or mobility issues. Moreover, time and travel costs may add up with in-person sessions sometimes having higher fees. Last, face-to-face therapy may place higher demands on your and the therapist’s schedules, potentially forcing a delay to the start of treatment.

The Bottom Line

Online therapy and in-person therapy are both effective. Each has its own strengths, and clients may switch between the two depending on life circumstances. While the format is important, what makes a real difference is the quality of the therapeutic relationship. If you find it easier to connect with others during face-to-face interactions, then in-person therapy might be the right choice for you. If you feel that being at home will allow you more flexibility and the chance to open up in a comfortable environment, then online therapy may work well for you.