Online or in-person therapy: which is right for you?

What the research says

Studies comparing therapy by video with therapy in a room have, for common difficulties such as anxiety and depression, generally found similar results. People also tend to build a comparable working relationship with their therapist on screen.

Where online therapy shines

• Access. You are not limited to therapists near you, which helps if you live rurally, abroad or want therapy in your first language.
• Time. No travel, no waiting room. A session fits into a lunch break.
• Comfort. Many people open up more easily from their own sofa.
• Consistency. Travel, illness and childcare cancel fewer sessions.

Where in-person may be better

• You have no private place to talk.
• You need a higher level of care, such as intensive, inpatient or crisis support.
• Your connection is unreliable, or screens tire you out.
• You simply prefer being in a room with someone. That preference is valid.

Making online work well

Use headphones, sit somewhere you will not be overheard, close other tabs, and treat the time as you would an appointment across town. Small rituals help: make a tea before, take a short walk after.

Not sure? Try an intro call. Fifteen minutes on video will tell you a lot about whether the format suits you.

This article is general information, not medical advice. If you are in crisis, please use the resources on our Get help now page.