Is Online Therapy Effective? What the Research Says

Thinking about online therapy but not sure if it actually works? Mental health support has changed a lot over the years, and with more people choosing virtual therapy, it’s worth asking—does it really hold up against traditional, in-person sessions?

Studies show that online therapy can be just as effective as in-person therapy for many people. But, like anything, what works best depends on your needs, preferences, and comfort level. Let’s take a closer look at how virtual therapy compares, what research says, and if it’s the right fit for you.

How Effective Is Online Therapy?

At the heart of any therapy session—online or in person—is a connection. That bond between you and your therapist is what makes the process work.

Virtual therapy doesn’t change that. What it does change is the where and how. Instead of sitting in a stuffy office, you’re at home (or wherever you feel comfortable). Instead of waiting rooms and commutes, you’re logging in with a click. And for many, that convenience means they’re more likely to stick with therapy long-term—which is a huge factor in how well it works.

What the Research Says

So, does the science back it up? Here’s what studies have found about online therapy:

• A study at the Karolinska Institutet found that online cognitive behavioural therapy (CBT) was just as effective as in-person therapy for treating anxiety and depression.
• Research published in The Lancet showed that virtual therapy is especially effective for conditions like PTSD, with structured approaches like EMDR working well in online settings.
• The American Psychological Association reported that client satisfaction with online therapy was just as high as with face-to-face sessions, with no major differences in effectiveness.

If you’re worried that online therapy is somehow a “lesser” option—it’s not. It’s just a different way to access the same professional support.

Online Therapy vs. In-Person Therapy: What’s Different?

How does online therapy compare to the traditional sit-down-in-an-office experience? Here’s what sets them apart.

1. Convenience and Accessibility

One of the biggest advantages of online therapy is that it fits into your life instead of the other way around.

No need to travel, deal with traffic, or rearrange your schedule just to make an appointment.

If you live in a rural area, you’re not limited to the local options—you can connect with a therapist anywhere.

Shift workers, parents, or people with unpredictable schedules can book sessions at times that actually work for them, without having to factor in travel time.

For those who already struggle with motivation due to anxiety or depression, removing the “getting there” part can make therapy feel much more doable.

2. Comfort and Privacy

Therapy is about feeling safe enough to talk openly. For some, that’s easier from home.

You control your environment—whether that means wrapping up in a blanket, sitting outside, or holding a pet for comfort. If being in a therapist’s office feels intimidating or clinical, online therapy can be a way to create a space where you feel more at ease.

Privacy is another factor. Some people worry about running into someone they know in a waiting room. With virtual therapy, that’s never an issue.

3. Does It Feel the Same?

A lot of people wonder if therapy over video calls feels less personal. But the reality is that the connection between you and your therapist matters more than the format.

Some therapy styles, like talk therapy or CBT, transition seamlessly to an online space. Others, like EMDR, can require some adaptation. But even those have been successfully adjusted for virtual settings.

At The Indigo Project, we focus on finding the right therapist for you. And if you don’t click with them in the first or second session? We’ll rematch you and cover the cost of your next session—because connection matters.

Who Does Online Therapy Work Best For?

Online therapy is a great option for many people, especially if you:

• Prefer the flexibility to schedule therapy around your life.
• Feel more comfortable opening up from a familiar space.
• Live in a remote area with limited access to therapists.
• Value privacy and want to keep your therapy sessions discreet.

That said, in-person therapy might be better if:

• You don’t have a quiet, private space at home or somewhere else.
• Your internet connection is unreliable.
• You prefer face-to-face interaction and find video calls awkward.
• You’re dealing with a crisis or high-risk situation.

It’s not about one being better than the other—it’s about what feels right for you.

Is Online Therapy Right for You?

Choosing between online and in-person therapy depends on what makes you feel the most supported. Some people love the convenience and accessibility of virtual sessions. Others prefer the structure and physical presence of face-to-face therapy.

And here’s the thing—you don’t have to commit to just one. Some people start with online therapy and later switch to in-person, or vice versa. What matters most is that you’re getting the help you need in a way that works for you.

At The Indigo Project, we make it easy to try online therapy. No waiting lists, no travel—just real, meaningful support wherever you are.

Get matched to a therapist today and see if it’s the right fit for you.