Online Therapy vs Face-to-Face: What Really Works?

Online sessions make therapy and support accessible at any stage of life.

If you’ve ever wondered whether online therapy can be as effective as traditional face-to-face sessions, you’re not alone. Since the pandemic, more people have turned to digital options for support — and the research is now clear: online therapy can be just as effective as in-person work for many people.

What the Research Says

Multiple studies and meta-analyses confirm that online psychotherapy, particularly Cognitive Behavioural Therapy (CBT), is as effective as face-to-face sessions for common issues like anxiety and depression (Weightman, 2020). Clinical guidelines in Australia and internationally now recognise online therapy as a safe, evidence-based treatment option.

Interestingly, research also shows that people often disclose more personal information online than in face-to-face settings. Reduced social cues, greater anonymity, and the ability to take time before responding can make it easier to open up in digital spaces (Schouten, Valkenburg, & Peter, 2007). For some clients, this means therapy can feel less intimidating and progress can happen more quickly.

Beyond the Evidence: The Human Element

That said, therapy is never only about outcomes — it’s about the relationship. Psychotherapist Linda Cundy (2015) reminds us that healthy attachment depends on presence, attunement, and embodied connection. Technology can support this, but it can also get in the way, especially if it becomes a substitute for genuine connection.

Sherry Turkle (1984) adds another perspective: computers and digital spaces act as mirrors, reflecting parts of ourselves back to us. This can be freeing, but also unsettling, as technology sometimes reduces intimacy while giving the feeling of connection.

Pros and Cons at a Glance

Pros of Online Therapy:

• Accessible for those in rural areas or with mobility challenges.

• No travel time; sessions from the comfort of home.

• Can make it easier to open up, especially for clients with social anxiety.

• Flexible, with options for structured programmes or live sessions.

Cons of Online Therapy:

• Loss of embodied presence; harder to read body language.

• Tech issues or poor internet connection can disrupt sessions.

• Some clients find it less personal and prefer the sense of “being in the room.”

My Perspective

As a Health & Wellness Coach, SandPlay Therapist, and Somatic Therapist, I work in both online and in-person sessions. I see value in each. For some clients, online sessions provide the privacy, accessibility, and safety they need to begin their healing journey. For others, being physically present offers a depth of connection that feels irreplaceable.

Ultimately, the “right” choice depends on your needs, lifestyle, and comfort. The most important factor isn’t whether we meet online or face-to-face — it’s the quality of the relationship we build together.

References

• Cundy, L. (2015). Attachment, Self-Experience, and Communication Technology: Love in the Age of the Internet. Routledge.

• Schouten, A. P., Valkenburg, P. M., & Peter, J. (2007). Precursors and underlying processes of adolescents’ online self-disclosure: Developing and testing an “internet-attribute-perception” model. Media Psychology, 10(2), 292–315.

• Turkle, S. (1984). The Second Self: Computers and the Human Spirit. MIT Press.

• Weightman, M. (2020). Digital psychotherapy as an effective and timely treatment option. Frontiers in Psychiatry, 11, 496.