Online vs in person therapy: Which one truly meets your needs?

When deciding on online vs in person therapy, consider your goals, location, and the cost of therapy to make the best decision for you.

You’ve already taken a courageous step in deciding to try therapy to support your mental and emotional needs. 

But now, you’re trying to choose between in-person and online therapy. This decision can feel overwhelming when you don’t know which is best. 

This article discusses the advantages and disadvantages of in-person and online therapy to help you decide which will best meet your needs.

What is online therapy (and how does it work)?

Online therapy goes by many names. Teletherapy, virtual therapy, telepsychology, and e-counseling are just a few. But it’s simply live therapy sessions you can usually join from a computer, tablet, phone, or anywhere you have an internet connection.

You may be able to choose your therapist from a directory, or the platform will match you with one after answering a few questions about your needs and preferences.

Once you find a therapist, you’ll schedule your first session. You can typically have live sessions through video, phone, or chat. Sessions are about 30 minutes long.

In addition to live sessions, your membership may include online journaling, worksheets, educational videos and articles, and unlimited messaging with your therapist.

Benefits of online therapy

• Join from almost anywhere: You can access a quality, licensed therapist whether you live in a remote area, lack reliable transportation or simply prefer the comfort of your own space.
• Fits busy schedules: Whether you’re a stay-at-home mom or an executive with all-day meetings, a 30-minute session, whenever and wherever, could be more doable than commuting to a therapist’s office.
• Often more affordable: While still costly, online therapy is often cheaper than in-person therapy, especially if you have insurance that covers it.
• Multiple ways to communicate: If you’re unsure about face-to-face interactions with a therapist, you can opt for a live chat or a phone conversation through many online therapy platforms.

Drawbacks of online therapy

• Potential for distractions: You may be more prone to multitasking or other distractions when having a session from your home or office.
• Privacy may be a challenge: It can be difficult to have open, honest conversations with your therapist when your roommate, spouse, or child is nearby.
• Technology hang-ups: Not everyone is comfortable with technology. Even if you are, connection issues happen to the best of us.
• Limited connection: A therapist can observe only so much through a screen. It can be challenging to form deep connections with your therapist in online therapy, at least initially.

What is in-person therapy (and how does it work)?

With in-person therapy, you meet with a therapist at their office, usually for about 50 to 60 minutes for a session.

You can find an in-person therapist online through directories like Psychology Today or ZocDoc. Review their profiles to see their location, licenses, what symptoms or conditions they specialize in, and what groups they’re comfortable serving. 

Message a few you’re interested in to see if they’re accepting new clients. Once you find your therapist, you’ll schedule your first session, meeting them at their office.

Benefits of in-person therapy

• Deeper connections: You and your therapist may relate better when face-to-face and able to read body language.
• Clear communication: What’s lost in translation over the phone or through video, especially if there are connection issues, is eliminated with in-person therapy.
• Fewer distractions: A therapist’s office serves as a neutral location where you’re removed from the distractions of your own environment, allowing greater focus.
• Physical safe space: Sharing difficult experiences can be easier in a therapist’s office where you don’t have to worry about anyone overhearing the conversation.

Drawbacks of in-person therapy

• Limited by location: You may live in an area where you don’t have a lot of options for in-person therapy, or you have a hard time getting to the therapist’s office.
• Scheduling can be difficult: You’ll need to block more time to commute to in-person therapy, making it difficult if you have a tight schedule or caregiving responsibilities.
• Often more expensive: Generally, you’ll pay more for in-person therapy, especially without insurance. You may also have less access to your therapist unless they allow some counseling through email.  
• Possibly intimidating: Walking into a therapist’s office can be nerve-wracking, especially if you’re still grappling with the stigma of getting mental health support.

Cost of online therapy vs in person

Online therapy is generally more affordable than in-person therapy. However, both options can cost you much less with insurance.

How much does online therapy cost?

Expect to pay $280 to $400 without insurance for a monthly subscription to an online therapy platform ^1,2. 

A membership may include weekly live video, phone, or chat sessions. You may also have unlimited access to platform features, like messaging, journaling, and educational resources.

How much does in-person therapy cost?

Many therapists charge $100 to $200 per session before insurance ³. Although weekly sessions are common, a therapist may recommend you meet more frequently if you have severe symptoms.

Some therapists have a sliding scale fee structure where you can pay less based on income. You can ask your therapist if they offer this and if you qualify.

Is online therapy as effective as in-person?

Many mental health professionals believe online therapy can be as effective as in-person therapy for certain conditions, like anxiety and depression ⁴. 

But, if you’re navigating more severe symptoms, in-person support may offer a deeper level of care ³. Some clinicians prefer in-person therapy for more complex mental health conditions where they’re better equipped to give you the support you need.

Online therapy vs in person therapy: A side-by-side comparison

	Online therapy	In-person therapy
Effectiveness	Effective for many common mental health conditions.	Potentially better for severe mental health conditions or symptoms.
Cost	Often more affordable with multiple ways to connect with a therapist.	Often more expensive per session.
Access	Join from anywhere with an internet connection.	Limited to the therapist’s office.
Flexibility	More likely to fit into a tight schedule.	More of a time commitment to commute to and from the therapist’s office.
Connection	May be more difficult to form a connection through video or over the phone – also prone to distractions in your own environment.	Face-to-face could lead to a deeper connection – plus there are limited distractions in the therapist’s office.

Who should consider online therapy?

Online therapy may be a better fit for you if:

• You’re juggling a lot and need a flexible schedule.
• You live in a remote area, or getting around is difficult in general.
• You want to try therapy for the first time in your own environment.
• You’re more comfortable talking to a therapist through chat, phone, or video.

Who should consider traditional in-person therapy?

In-person therapy could work best for you if:

• You connect more easily in face-to-face interactions.
• Your living situation has distractions, like a roommate, partner, or child.
• You deal with debilitating symptoms that can make it hard to focus or stay engaged during a session.

Whichever format you choose, remember that therapy is a journey, not a pass/fail assignment. 

Give yourself the grace to explore what works best for you. If you try one way and it doesn’t work out, it’s okay to try the other.

What matters most is finding the help you need to heal and grow – no matter the format or how long it takes.

Online vs in person therapy FAQs

Is online therapy as effective as in-person therapy?

Some studies show that online therapy can be effective, especially for common conditions like anxiety, depression, or chronic stress ³. In-person therapy could be a better fit if you have severe symptoms ⁴.

How does online therapy work?

You can usually choose your own therapist or be matched with one based on your preferences and mental health needs. Together, you and your therapist will decide when and how you’ll meet – through video, phone, or chat. Some platforms have added features, like journaling, worksheets, and unlimited messaging to contact your therapist whenever you need to.

Is online therapy cheaper than in-person therapy?

Online therapy is generally cheaper than in-person therapy. Many online platforms charge a monthly subscription fee of $280 to $400. In-person therapy can cost $100 to $200 per session. If your insurance covers therapy, you can likely pay significantly less for either in-person or online therapy.

Is online therapy worth it?

Online therapy can be a more affordable way to connect with quality, licensed therapists. Its convenience may be ideal for busy moms or stressed professionals. First-timers may find it more approachable to talk with a therapist via messaging, chat, or phone. Online therapy can be as effective as in-person therapy for some conditions. Ultimately, choose the format that fits your life and gives you the support you need to heal.

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References

¹ Team, B. E. (2022, March 23). How Much Does Online Therapy Cost? BetterHelp Pricing Explained | BetterHelp. Betterhelp.com; BetterHelp. https://www.betterhelp.com/advice/general/betterhelp-pricing-what-you-can-expect-to-pay-for-therapy/

^‌2 Talkspace. (2025). Talkspace – #1 Rated Online Therapy, 1 Million+ Users. Talkspace.com. https://www.talkspace.com/#:~:text=Does%20insurance%20cover%20online%20therapy,about%20insurance%20coverage%20for%20therapy.

‌³ Waite, M. R., Diab, S., & Adefisoye, J. (2022). Virtual Behavioral Health Treatment Satisfaction and Outcomes Across Time. Journal of Patient-Centered Research and Reviews, 9(3), 158–165. https://doi.org/10.17294/2330-0698.1918

‌⁴ Greenwood, H., Krzyzaniak, N., Peiris, R., Clark, J., Scott, A. M., Cardona, M., Griffith, R., & Glasziou, P. (2022). Telehealth Versus Face-to-face Psychotherapy for Less Common Mental Health Conditions: Systematic Review and Meta-analysis of Randomized Controlled Trials. JMIR Mental Health, 9(3), e31780. https://doi.org/10.2196/31780