Is online therapy effective?

Wondering if therapy through a screen could really replace sitting across from a therapist, sprawled out on a couch in their office? You’re not the only one questioning whether virtual sessions can actually help with something as personal as your mental health.

If you’re interested in online therapy, the good news is that research shows that it works for many people, even making treatment more accessible to those who may have difficulty getting to a brick-and-mortar therapist’s office. In many cases, online therapy is often just as effective as in-person care for common issues like anxiety, depression, or addiction recovery, and it’s backed by years of solid research. 

This guide breaks down what research says about the effectiveness of online therapy, who benefits the most from virtual sessions, and how to decide if it’s the right choice for you.

What does research say about virtual therapy vs in-person therapy?

The research shows that online therapy works for a lot of people, and it often works just as well as talking with a therapist in their office. A 2023 review looked at data from multiple studies and found that both online and in-person therapy led to similar improvements in symptoms, satisfaction with care, and connection with your therapist across conditions like depression and anxiety. 

Similarly, another study found that guided online cognitive behaviorial therapy (CBT) was just as effective as in-person CBT for treating depression, anxiety, and certain health-related conditions. Online therapy has also shown promise for recovery from substance use, especially when combined with Medication-Assisted Treatment (MAT). 

Now, if you’re dealing with severe or complex symptoms, studies of intensive programs show no major differences in outcomes whether care happens online or in-person. However, some treatment programs still prefer in-person or hybrid care when safety, crisis support, or coordination between providers is a bigger concern.

If you’re not sure which format is right for you, you’re not locked into one or the other once you start. Many people go with whatever’s most accessible and then figure out whether online therapy, in-person care, or a mix of both is the best fit. 

What are the benefits of virtual therapy? 

Virtual therapy removes a lot of the friction that makes starting and sticking with therapy tough. Here’s what makes online sessions work for so many people:

• More comfort and convenience: Sessions can happen anywhere you have privacy, including your couch, your car, or a quiet room on your lunch break. This flexibility helps you stick to your appointments.
• Better access to specialists: You’re not limited to providers within driving distance, which means more options for finding a therapist you click with.
• Saves time and energy: There’s no commuting, parking headaches, or rushing across town to your appointment. No travel time means therapy fits into your schedule instead of taking over your day.
• Removes physical barriers: If mobility issues or health concerns make leaving home difficult, virtual therapy opens up access that may not have been possible before.
• Less pressure: Some people find it easier to open up when they’re somewhere they feel safe and comfortable, which can make therapy more effective.

Considerations when choosing online therapy

While online therapy is a great option for many, there are a few factors to consider when deciding whether virtual or in-person care is the best fit:

• Level of support needed: High-risk situations or severe mental illness may need the consistent in-person support and faster response times that in-person care provides. 
• Harder to read nonverbal cues: Some subtle body-language cues are easier to notice in person, which may matter for certain therapeutic approaches.
• Technology requirements: A stable internet connection and basic tech setup help ensure sessions run smoothly.
• Privacy: Finding a quiet, private space can take some planning, especially if you live with others.

Who can benefit from online therapy?

Online therapy can be a great fit for people dealing with mental health concerns like anxiety, depression, moderate mood disorders, substance use recovery, or life transitions. It works especially well when you’re learning specific skills and strategies, like those used in cognitive behavioral therapy (CBT), which translate well in video sessions. If you value flexibility, hate dealing with commutes and waiting rooms, or have a packed schedule, you may find virtual care easier to stick with.

That said, online care isn’t the right match for everyone. If you’re dealing with severe depression, complex trauma, active psychosis, or suicidal thoughts, in-person treatment with close monitoring may offer better support. Some therapeutic approaches, like exposure therapy or body-focused work, rely heavily on reading physical cues and being in the same room. It’s important to think through the level of support you need to make the best decision for you.

Therapy can help just about anyone, whether you have a clinical diagnosis or not. The question isn’t “Will therapy help me?” but “Which format will work best for me?” For many people, online therapy is more than enough. For others, in-person sessions offer the connection and structure they need. It comes down to your situation, your preferences, and what kind of support will actually help you show up and do the work.

Learn more about QuickMD’s substance use disorder recovery counseling services

If you’re in recovery for opioid use disorder (OUD) or other substances, QuickMD can help. Our counseling services focus on addiction recovery and make specialized support more accessible and affordable. Sessions are $19 each, and if you’re receiving Medication-Assisted Treatment (MAT), counseling can help you meet state requirements while working through the emotional and practical challenges that come with recovery.

Here at QuickMD, our providers understand how virtual therapy and MAT work together to support long-term recovery. Learn more about our substance use counseling services to see if they’re right for you.

How much does online therapy cost?

Online therapy prices vary widely depending on the provider, the type of therapy, and whether they accept insurance. According to research by SimplePractice, the average fee per session ranges from $122 to $227. However, many therapists offer sliding scale fees to make their services more affordable. If you’re looking for counseling for substance use recovery, QuickMD offers sessions for $19 each.

How often should I do online therapy?

Most people start with weekly sessions, especially if they’re going through a rough period or trying to learn new coping skills. As symptoms improve and situations become more stable, some switch to biweekly or monthly check-ins. Your provider can help you figure out which pace is right for you based on your goals and what you’re working through.

Is online therapy covered by insurance?

Insurance coverage depends on which plan you have and the type of therapy you’re seeking. Some insurers cover virtual therapy visits, but co-pays and approved providers can vary. Check your insurer’s website or call them directly to find out what’s covered under your plan.