The Benefits of Online Therapy Go Beyond Convenience
Obviously, it means you don't have to commute to your therapists office, but there are other surprising and subtle reasons to go virtual.
If you’re new to online therapy, it’s normal to worry that it might not have the same benefits as in-person. During Covid-19, when everyone in therapy had to switch to virtual visits, many therapists were concerned that outcomes would worsen, and many clients assumed they would have a less satisfying experience.
Since then, there has been significant research exploring online versus in-person therapy — and countless online therapy sessions — and the news is overwhelmingly good.
To help you understand all there is to gain from doing online therapy, we dove into the research and asked therapists to share insights on what makes seeing a therapist from home work so well for so many people.
7 Online therapy benefits
1. Online therapy is far more convenient.
If you have a busy schedule due to work or family demands, finding time for therapy can feel impossible. Even if you can find time for an appointment, you still have to get there, and this can be another obstacle. Online therapy maximizes your time and eliminates the need for transportation.
“This a huge factor for people in rural areas, those with low-income or physical disabilities, or anyone juggling work and caregiving,” says Megan Collins, a Licensed Marriage and Family Therapist and Registered Art Therapist.
2. Online therapy can be just as effective as in-person.
Several major studies have found that online therapy can be as effective as in-person. A 2022 systematic review and meta-analysis examined randomized controlled trials that compared online and in-person cognitive behavioral therapy (CBT) in treating depression, and a very similar 2023 systematic review and meta-analysis did the same for anxiety. Both reviews found no significant differences between online and in-person therapy in terms of outcomes and client satisfaction. Research has also found that CBT delivered via online therapy is as effective in treating post traumatic stress disorder (PTSD).
CBT isn’t the only type of therapy that can be effectively delivered via online visits, but it does tend to be the focus of most research on this topic. This is because CBT is highly-structured and has outcomes that are easier to measure — which makes it easier for researchers to crunch the data. But there is also solid evidence for the efficacy of online-delivered interpersonal psychotherapy, acceptance and commitment therapy, and psychodynamic approaches.
3. Online therapy can help you save money.
According to a 2021 American Medical Association survey of mental health providers who offered online therapy, 44% of respondents indicated that online therapy decreased the cost of mental health care. One reason this is true: When you broaden the number of therapists available to you from those located nearby to all therapists who are licensed in your state, it means you’re more likely to be able to find a therapist who takes your insurance, charges a cash-pay rate you can afford, or who offers payment on a sliding scale.
A 2023 study published in the journal Nature Mental Health revealed additional reasons why online therapy is so cost-effective: Researchers found that clients who opted into online CBT were able to start therapy sooner compared to in-person, which led to faster improvements in quality of life, and less money spent on other medical services.
4. Online therapy makes it easier to find inclusive, affirming care.
Online therapy also empowers those with marginalized identities to connect with therapists who share their cultural identity and/or lived experiences, even if they live hundreds of miles away. For example, with Alma’s search filters, you can easily find a therapist who takes your insurance, practices in your state, and specializes in treating specific populations, including clients who are LGBTQ+, neurodivergent, or from a specific cultural or religious background.
“Working with a therapist who shares similar lived experiences can create a sense of resonance and ease,” says Melody Li, Licensed Marriage and Family Therapist, mental health justice activist, and founder of Inclusive Therapists. “It’s often a relief not to have to educate a therapist about our identities or experiences — allowing us to focus on healing rather than explaining… And having common language, cultural references, and a deeper understanding of collective struggles can help cultivate the therapeutic bond and foundation for healing work.”
People who are Indigenous, Black, Brown, Asian, trans, gender non-conforming, queer, and/or disabled also face other systemic barriers to accessing therapy. They’re more likely to have jobs that won’t allow them to take time off work and often have issues accessing transportation.
Disabled folks often face the same barriers to access at a therapist’s office as they do in other public spaces — lack of wheelchair ramps, elevators, accommodating seating, and so much more. Attending therapy sessions online removes these barriers.
5. Online therapy can be more private and comfortable.
If you’re able to walk into a mental health clinic without having to worry that it will put your social standing, career, or even your personal safety at risk, it can be easy to forget that this isn’t the case for everyone. For many people, fear of stigma is still a major barrier to seeking therapy.
“For those who understandably fear the stigma of seeking mental health care, attending therapy from home can feel more private,” says Janet Bayramyan, Licensed Clinical Social Worker at Road to Wellness Therapy.
Even if these concerns don’t apply to you, doing therapy in your own home can be more relaxing. “Telehealth allows people to get support without added stress — no waiting rooms, no interacting with other clients, just the ability to access care from a familiar, comfortable space,” says Collins.
6. Online therapy creates new treatment opportunities.
Depending on your needs and goals, you may get even more benefits from online therapy, for example taking your therapist with you into challenging situations. “We can practice real-world exposures in real-time,” says Collins. “I’ve guided clients through social situations virtually, helping them regulate their emotions as they experience them.”
7. Online therapy may make it easier to stick with treatment.
The therapists we talked to reported that online clients cancel appointments less often because they can attend even when they’re busy or sick. They also stick with therapy longer because the sessions are easy to access.
Research backs this up: A 2022 survey distributed to therapists and clients over the course of 16 months found that patients receiving online therapy had significantly higher rates of treatment completion than their in-person counterparts (69% vs. 44%).
Potential downsides of online therapy
Though telehealth therapy has many upsides, there are some downsides, and they can be a big deal for some.
1. Not everyone has private, reliable internet access.
Though online sessions make therapy more accessible for some, that doesn’t mean telehealth therapy is accessible for everyone. “Clients without reliable internet access, devices, or digital literacy may face challenges,” says Bayramyan.
Bayramyan and Collins both pointed out that some people don’t have a private space where they can attend their online therapy sessions, which may make them less comfortable sharing honestly about their experiences. It can also raise confidentiality concerns, especially if they have to access their sessions in a public setting.
2. It may be hard for some clients to stay focused at home.
Everyone we spoke to also agreed that there are some serious advantages to being in the same room as their clients. “Some clients struggle to mentally separate therapy from the rest of their day when it all happens in the same environment,” says Collins. “There’s something powerful about being in the same space with someone during an emotional moment, and that can be hard to replicate virtually.”
3. You can miss out on non-verbal cues and energetic connection.
“The absence of shared physical space can make it harder to sense and be attuned to one another’s energy,” agrees Li. “Virtual sessions also limit access to full-body language and nonverbal cues, which can reduce the depth of communication. When therapists and participants can only see each other from the neck up, some emotional and somatic expressions may go unseen.”
The bottom line: Is online therapy right for you?
Maybe! But you’re the only one who can make that decision. If you’re having trouble fitting therapy sessions into a tight schedule or you can’t make it to in-person sessions because of transportation issues, online therapy is probably a great fit for you!
It can also be a great fit if you can’t find a therapist near where you live or work, or if you can’t find a local therapist who understands the impact your identities have on your day to day life and mental health. And, of course, if you love the convenience of clicking a link to join a therapy session vs. having to change out of your soft pants and leave the house, definitely go for the online option.
That said, if you aren’t particularly tech-literate, don’t have access to reliable Internet in a relatively private space, or find that you have trouble connecting with someone over a screen, in-person therapy might be the better choice.
Take action:
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Alma's nationwide network includes over 21,000 licensed therapists, who are available to meet virtually and/or in-person.
Find the right fit for you by filtering our therapist directory for insurance, therapy style, language, identity, and more. You'll get instant personalized therapist recommendations based on your unique needs and preference.
FAQs
Most likely, yes. Insurance reimbursement for telehealth varies by state and by type of insurance, but coverage has been expanding across the U.S. and, at this point, online therapy is becoming the norm. The most reliable thing you can do before booking is contact your insurance company directly and ask about your mental health benefits.
3 key things to ask your insurance:
- Does my insurance plan cover outpatient mental health visits (aka therapy)
- Do I have a copay? How much to I pay per covered visit?
- Is there any limit to the number of sessions that are covered?
- Are both online visits and in-person visits covered the same way?
- Do I need to meet a deductible before my sessions are covered? How does that work?
If you’re covered for online therapy, you can use Alma’s directory to find a therapist who takes your insurance and offers virtual visits.
One practical advantage of online therapy is that it significantly expands the number of in-network therapists available to you. When you're no longer limited to providers within driving distance, the odds improve considerably that you'll find someone who accepts your insurance and is also a strong clinical match.
The session fee or insurance co-pay for virtual visit is usually the same as an in-person visit. As for exactly what you’ll pay, it varies based on whether you're using insurance, paying out of pocket, or working with a therapist who offers a sliding scale.
That said, online therapy tends to make care more affordable for many people, because there’s a much bigger pool of therapists for you to choose from.
When geography stops being a constraint, you can pick any licensed therapist in your state rather than only those nearby. That dramatically increases your chances of finding someone who accepts your insurance, charges a cash-pay rate you can manage, or offers a sliding scale fee.
For the most accurate sense of what you'd pay, start by checking whether a therapist accepts your insurance, then verify your plan's mental health benefits directly with your insurer to understand your copay, deductible, and any session limits that apply.
Yes. The concern that something therapeutically essential would be lost by moving from an office to a screen has not been borne out by research. Studies comparing online and in-person therapy have found comparable outcomes and comparable client satisfaction across a range of conditions and treatment approaches, including cognitive behavioral therapy for depression, anxiety, and PTSD, as well as interpersonal psychotherapy, acceptance and commitment therapy, and psychodynamic approaches.
Beyond clinical outcomes, online therapy works particularly well for people who face real logistical barriers to in-person care — distance, transportation, a busy schedule, or difficulty finding a local therapist with the right expertise. For these groups, online therapy doesn't just match the effectiveness of in-person care. It makes care possible in the first place.
Some people do find it harder to mentally separate therapy from daily life when the session happens in the same space where they live, and some therapeutic dynamics that depend on subtle nonverbal cues can be harder to replicate on a screen. The format works best when it fits both the person and the type of work being done.
The research on this question has been reassuring, and the short answer is yes. Multiple studies have found that online therapy can be just as effective as in-person, with no significant differences in outcomes or client satisfaction. That holds across several conditions including depression, anxiety, and PTSD, and across multiple therapeutic approaches including cognitive behavioral therapy, interpersonal psychotherapy, acceptance and commitment therapy, and psychodynamic therapy.
One result that often surprises people is that clients who do therapy online tend to complete treatment at higher rates than those attending in person. The most likely explanation is a practical one: when there's no commute involved, it's easier to keep showing up, and consistency matters a great deal for therapeutic outcomes.
Online therapy also creates some clinical possibilities that aren't available in a traditional office setting. Therapists can guide clients through real-world exposures in real time, for instance, rather than processing challenging situations after the fact. The evidence base is strong enough that the conversation has largely shifted from whether online therapy works to which format works best for a given person and situation.
The two formats are more similar than different on the outcomes that matter most. Studies have found no significant differences in effectiveness or client satisfaction between online and in-person therapy across multiple conditions and approaches, but each has real advantages.
Online therapy's strongest advantages are access and consistency. It removes transportation barriers, expands your options to every therapist licensed in your state, and makes it significantly easier to attend sessions regularly. It also makes finding inclusive, affirming care more achievable. You're no longer limited to whoever happens to be within driving distance.
In-person therapy has advantages that are harder to quantify but real. Being in the same physical space as your therapist creates a form of presence and nonverbal attunement that can be difficult to replicate over video, particularly for work that involves somatic awareness. Some clients also find that traveling to an office helps them mentally prepare and creates a cleaner boundary between therapy and the rest of their day.
Neither format wins outright. The better question is which one makes it most realistic for you to find a good therapist and keep showing up.
The most useful place to start is practicality: which format makes it most likely that you'll find a good therapist, start promptly, and keep attending consistently?
If transportation is a real barrier — because of distance, cost, a physical disability, or a schedule with no room for commuting — online therapy removes that obstacle entirely. The same logic applies if you can't find a local therapist with the specific expertise or background you're looking for. Online therapy opens up access to every licensed therapist in your state, which makes a meaningful difference in finding someone who's genuinely right for you rather than just geographically convenient.
On the other hand, if your home environment is distracting or you benefit from the psychological shift that comes with physically going somewhere, in-person therapy may serve you better. Some therapeutic work also benefits from the kind of full-body presence that's harder to access through a screen.
Many therapists now offer hybrid arrangements, so the choice doesn't always have to be permanent. What matters most is finding a strong therapeutic relationship and attending consistently. The format is secondary to that.
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Mar 27, 2025
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