In-Person vs Online Therapy: Which Is Right for You?

Preliminary research doesn't have a one-size-fits-all answer to whether in-person or online sessions are the most effective. Who benefits most from each (e.g. based on age, gender, attachment styles, cultures, neurodiversity, etc.) is still being explored.(1-6) Likely, this will differ based on the individual, their age, familiarity with online communication, and previous expereince with therapy. Choosing between in-person and on line therapy means weighing how comfortable you feel with each, your style, as well as the practicalities of that choice.

Choosing In Person Therapy

In person therapy means meeting your therapist face to face in a physical location. This traditional approach has been the standard for decades. It involves sitting together in a quiet, confidential room where you can talk openly without distractions.

Who Might Prefer In Person Therapy?

People who:

• Feel more comfortable with a person in the room

• Seek a private space to talk freely they can't get at home or work

• Want a break from online, technology-based media

• Have limitations or stress of technology (e.g. accessibility, connection)

• Prefer a separate therapy space from home and work

• Are distracted by doing therapy sessions at home, work, or in their car

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Choosing Online Therapy

Online therapy uses video or phone calls, or messaging to connect with a therapist remotely. This form of therapy developed before lockdown but became more popular during this time. The ease of access makes it a popular option for many.

Who might prefer online therapy?

People who:

• Can't find the right therapist or counsellor in their area

• Have limited mobility or travel options

• Experience anxieties that make getting to, or being in a therapy room difficult

• Are pressured by time constraints

• Can equally, authentically connect with people online and offline

  
  
  
  

Therapist Training & Your Experience

Many therapists made the transition from in-person to online sessions during lockdown. Those trained prior to that may have taken additional training for on-line therapy and there are some arguments that more training is needed for the nuances that online therapy brings. (5) Some therapists are more comfortable with one option or the other.(7) Others are equally happy with each and may also offer a hybrid option for clients where needed, e.g. where the client or therapist have to travel, or there is a last minute change of schedules.

Considerations

When choosing between in person therapy and online therapy, consider these factors:

• Your comfort level: Think about where you feel safest and most able to express yourself.

• Advocating for your needs: Which therapy compliments your mental and physical needs, your learning style, cognitive expression, diversity and intersectionality?

• Location: Is there a qualified therapist nearby? Do you have access to meet in-person?

• Technology: Do you have a reliable technology and a private space for online sessions?

• Therapist’s approach: Some therapists specialise in one format or the other, so check their experience.

• Engagement: What environment provides the least disruption so that you can do the work and meet the goals that motivated you to seek therapy?

  
  
  
  

Tips for Making the Most of Your Therapy Choice

Whether or not you attend in-person or online sessions:

• Set aside time to unwind before and after sessions.

• Ensure the space you are using feels safe, private, and is without distraction.

• Be honest with your therapist about what works and what doesn’t. Therapy is a partnership.

• Try a few sessions in one format, then switch if needed.

Final Thoughts...

As research expands its understanding of how humans benefit from different therapy offerings, you probably have the best idea of what is right for you. Don't be surprised if you start with one option and then, upon experiencing the pro's and con's, you find you prefer the other option. It's okay to explore and to change. After all, that's what therapy offers: exploration and change.

References

1. Erekson DM, Hamm I, Jackson B, Schramel C, Rees J, Vogeler HA, et al. Client preferences for and perceptions of psychotherapy modality and delivery in a university counseling setting. Psychological Services. 2024 Dec 2. https://psycnet.apa.org/record/2025-49217-001

2. Giovanetti AK, Punt SEW, Nelson EL, Ilardi SS. Teletherapy Versus In-Person Psychotherapy for Depression: A Meta-Analysis of Randomized Controlled Trials. Telemedicine and e-Health. 2022 Jan 10;28(8). https://journals.sagepub.com/doi/full/10.1089/tmj.2021.0294

3. Kofmehl J. Online Versus In-Person Therapy: Effect of Client Demographics and Personality Characteristics - ProQuest [Internet]. www.proquest.com. 2017 [cited 20AD Feb]. Available from: https://www.proquest.com/openview/8622e4de3d44009a7dffcc2de34a5ecc/1?pq-origsite=gscholar&cbl=18750

4. McKenzie RE, Hwang LJ, Feng B, Phillips EJ. In-person therapy vs. computer-mediated therapy for college students: Single session outcomes and implications for the patient-therapist relationship. Journal of American College Health. 2025 May 14;1–11. https://www.tandfonline.com/doi/full/10.1080/07448481.2025.2496979#d1e1705

5. Mercadal Rotger J, Cabré V. Therapeutic alliance in online and face-to-face psychological treatment: a comparative study. JMIR Mental Health. 2022 Jan 25;9(5). https://mental.jmir.org/2022/5/e36775

6. Seuling PD, Fendel JC, Spille L, Göritz AS, Schmidt S. Therapeutic alliance in videoconferencing psychotherapy compared to psychotherapy in person: A systematic review and meta-analysis. Journal of Telemedicine and Telecare. 2023 Mar 28;1357633X2311617. https://journals.sagepub.com/doi/abs/10.1177/1357633X231161774

7. Lin T, Doorn K, Heckman Timothy G, Antebi‐Lerman E, Anderson T. Are Therapists Less Skilful in Teletherapy Than In‐Person Therapy Scenarios? A Latent Profile Analysis of Facilitative Interpersonal Skills. Clinical Psychology & Psychotherapy. 2025 Jan;32(1). https://onlinelibrary.wiley.com/doi/full/10.1002/cpp.70047#:~:text=In%202023%2C%20over%2060%25%20of%20psychologists%20practiced,remote%20services%20exclusively%20(American%20Psychological%20Association%202023).