The Benefits of Online Therapy (and Some Downsides)
Here at One Mind Therapy, we have been offering online therapy since 2018. At the time, it was much more unique to offer sessions online to individuals and couples around California. However, the COVID-19 pandemic saw a surge in online therapy and it has since become much more normal.
Although many people prefer in-person therapy, online therapy can be quite beneficial for others. For many people, online therapy offers a softer introduction to therapy, more convenience and ease, and more privacy. I’ll cover the benefits on online therapy below, the downsides, who might benefit from online therapy, and how it all works.
The Benefits of Online Therapy
I have worked with individuals and families across California in online therapy sessions since 2018. Many people I see share their experience with virtual therapy and why they find it useful. In addition, we have a growing body of research about this change in mental health care.
Greater Convenience and Flexibility
In one of the most-cited studies comparing in-person therapy to online therapy, it was reported that the online sessions offered much greater convenience and flexibility. Virtual sessions save travel time, reduce logistical burdens, and fit more easily around other responsibilities.
This is an important aspect of online therapy. You don’t need to block out time to get there; you just need space where you already are. In addition, online therapy sessions are often available outside of traditional clinical hours. This makes therapy more accessible for those who lead busy lives or work a 9-5.
Downside to note: This same convenience can blur boundaries. This includes doing sessions from bed, multitasking, or being interrupted by others on the client end. Both clinicians and clients say this can reduce focus if not taken seriously.
Access Therapists from Anywhere in Your State
Mental health access is not evenly distributed, including in California where we work. The Public Policy Institute of California reports that coastal urban areas in California have far more therapists than inland and rural regions. For example, the Bay Area has 55 psychologists per 100,000 residents. The Sacramento area has only 12. Marin county has 164 psychologists per 100k, while Imperial county has only 10.
Online therapy greatly improves mental health care accessibility. Instead of being stuck with the one therapist who has space in their practice in your area, you can find a therapist you actually click with. You also have more accessibility to specialists who work specifically with what you are facing.
Increased Comfort and Privacy
A 2025 study found that engaging in therapy from home increases comfort and can help reduce perceived stigma. Therapists also noted that engaging in therapy from the comfort of one’s own environment can foster a sense of safety and ease.
Although you don’t necessarily want to be in bed during a session, online therapy from home allows you to be in a safe space that is often more comfortable than a clinical office. You also won’t be seen walking into a therapy office or chance running into someone you know in a waiting room.
Downside to note: Some clients actually report less privacy at home. This is especially true for those in shared housing or with thin-walled apartments. The worry of being overheard can reduce session effectiveness.
Equal Outcomes
A 2020 meta-analysis of 57 individual studies found that virtual therapy produced treatment effects “largely equivalent to in-person delivered interventions.” When it comes to anxiety, depression, PTSD, and relationship issues, online therapy is largely just as effective as in-person therapy.
This is especially true for CBT (cognitive behavioral therapy), and when it comes to mild-to-moderate cases. Although online therapy indeed feels slightly different than in-person therapy, it’s reassuring to know that it can be just as effective.
Downside to note: For severe and complex presentations, in-person care is more effective. This includes cases with psychosis, active suicidality, and severe eating disorders.
More Consistency
Some studies find that online therapy offers better continuity of care. That is, people attend more sessions. There are less missed sessions due to relocation, illness, clinic closures, weather, etc. The study found that those who participated in an online CBT program completed more sessions on average than the in-person program.
This ties in with the greater convenience. It’s much easier to miss a session in an in-person clinic. Many things can get in the way. With online therapy, you can get regular care that is continuous and stable.
Downside to note: Those with busy lives or chaos at home (kids, work calls, lots of visitors) may actually have less consistency. Even if they attend sessions regularly, they may be distracted. Furthermore, other studies have found no difference; consistency depends on program, population, and structure.
The Downsides of Online Therapy
It’s worth noting that there are potential downsides to online therapy as well. Nothing is all benefits. There are always cons to go along with the pros.
Weaker Nonverbal Cues - With online therapy sessions, the therapist cannot fully observe body language, fidgeting, posture, and other nonverbal cues. The therapist may miss some of these cues that help them understand your experience. It’s worth noting this is especially true with messaging-based therapy and audio-only, and is mitigated by engaging in videoconference therapy.
Difficulty Building Relationships - Some people share that the work together can feel slightly impersonal when compared to in-person therapy. This is again more observed in messaging-based or audio-only, but is worth noting nonetheless. Here at One Mind Therapy, we do video-based sessions with this factor (and others) in mind.
Not Ideal for High-Risk Individuals - As already mentioned, online therapy is not generally recommended for high-risk cases. People who need more active monitoring benefit from in-person therapy. This is partially because of the difficulty of organizing interventions and care remotely.
Privacy Concerns - Although there are HIPPA-compliant ways to offer online therapy, many practices don’t use these services. Less reputable video chatting, note taking, and messaging software may not be secure. In addition, big companies like BetterHelp have been found to violate privacy by selling data. Here at One Mind Therapy, we value your privacy and our ethical guidelines, and only use HIPPA-compliant software with your privacy and confidentiality in mind.
Technology Problems - As weather, traffic, or other responsibilities can get in the way of in-person sessions, technology can get in the way with online sessions. Crashing computers, spotty internet, and software failure are common concerns.
Poor Quality of Care - Some services and clinics may offer a lower quality of care. Because sessions are online, some services have their therapists working very long hours with huge caseloads.
Who Might Benefit from Online Therapy
So, with all of this in mind, how do you know if online therapy is right for you? Online therapy may be a good fit if you:
Have a busy schedule
Prefer the safety or comfort of your own home
Experience anxiety about attending appointments
Live in a rural or remote area
Travel frequently
Want ongoing support without commuting
Really, online therapy can work for many with mild-to-moderate cases.
How Online Therapy Works
Online therapy is just like in-person therapy in many ways. Together you will work toward your treatment goals in regular sessions, and you will build a relationship with your therapist. You will schedule appointments, receive a secure video link just for you, and meet with your therapist online.
You will be asked to find a comfortable and private space. It’s best to have a space where you won’t be interrupted or distracted. It’s also best to find a place where you can focus. Ideally this means not being in bed or too relaxed.
If you have any doubts or questions about online therapy, please feel free to contact us. We are happy to answer any questions and help you decide if online there is right for you.