Is online therapy effective?

Zia Sherrell

Have you ever wondered, "Is online therapy effective?" while dealing with the ever-accelerating roller coaster of life's challenges? With the stress of work, pressures of family life and struggles of maintaining some semblance of a social life, it's no wonder that over 50 million U.S. adults report experiencing mental health issues each year.

Yet, despite the significant impact of depression, anxiety and other psychological issues, only half of those affected receive treatment, and only about 1 in 10 receive therapy. Unfortunately, the benefits of therapy are often inaccessible due to high costs and the inconvenience of in-person sessions, leaving many without the vital support they need.

Enter virtual therapy, swooping in to save the day by offering a more affordable and practical alternative. Although the value of traditional therapy is well documented, is its digital counterpart as effective?

Our team spoke with four mental health experts to answer this question and learn more about online therapy. Keep reading to find out if this telehealth solution can match the benefits of face-to-face therapy.

Content concerning mental health is for informational purposes only and is not intended as professional medical or health advice. Consult a medical professional for questions about your health. If you are experiencing a mental health emergency, call 911, local emergency services or 988 (the Suicide and Crisis Lifeline).

Online therapy, also known as teletherapy or e-therapy, delivers mental health services via video calls, phone calls, emails or text messages. It allows people to receive support from licensed psychiatrists, psychologists or therapists without attending in-person sessions.

Furthermore, it's often more cost-effective and convenient, especially when time constraints or geographical limitations make in-person appointments difficult.

There are other advantages to virtual therapy. Kerry McBroome, PsyD, a psychologist practicing in New York who's been offering online services since 2020, describes online therapy as equalizing the playing field. "It can help clients who are intimidated by degrees or background relax and recognize earlier that we are working together as collaborators."

Virtual therapy is revolutionizing mental health support, making it more accessible and less daunting for anyone seeking help.

"Online therapy and in-person therapy are both very effective," says Ryanne Mellick, LPCC, a mental health therapist in Minnesota. "The effectiveness of therapy is determined by the person's motivation, interest and ability to participate rather than how you are meeting."

Research also confirms that online therapy is an effective alternative to more traditional approaches for many mental health issues. For instance, a 2017 analysis reviewed the effectiveness of online versus in-person cognitive behavioral therapy (CBT) for over 1,400 individuals with depression and anxiety. CBT helps people manage negative thoughts and behaviors, and the study found that when delivered virtually, it was as effective as in-person therapy.

If you experience symptoms such as persistent feelings of sadness, hopelessness or apathy, you're not alone. Depression is common, affecting just under 18% of adults.

Although living with depression is challenging, therapy can help. McBroome explains, "Online therapy works particularly well for people with depression or low motivation because it's so much easier to get yourself to therapy sessions consistently."

Research also confirms that tech-driven therapy can help with depression. Computer-assisted cognitive-behavior therapy (CCBT) leverages digital platforms, guiding users through CBT principles with educational materials, exercises and self-assessment tools. A 2019 systematic review and meta-analysis found that CCBT with professional support could effectively reduce depressive symptoms. However, self-guided CCBT was less effective, possibly due to the lack of personalized feedback and motivation from a therapist.

Online therapy is particularly beneficial if you have anxiety, as the privacy of online sessions makes it easier to access help without the stressors of travel and unfamiliar settings.

Gina Radice-Vella, PsyD, chief psychologist at Jersey Shore University Medical Center agrees, noting, "To be able to remain in the comfort of our own home or chosen safe space when delving into our inner thoughts and feelings helps to banish some of our own defenses, creating a more intimate therapeutic experience."

Not only is online therapy less stressful if you're anxious, it's also effective. Research demonstrates that online interventions can help reduce anxiety symptoms, providing similar benefits to in-person treatment.

The majority of research in this area focuses on the effectiveness of online therapy for anxiety and depression. However, evidence suggests it can also help with various mild to moderate mental health concerns involving stress management, relationship problems or certain addictive behaviors.

For example, a 2021 study of 200 students experiencing depression found that virtual therapy benefited not only depressive symptoms but also stress levels, emotional exhaustion, self-compassion and resilience.

Additionally, research demonstrates that couples therapy delivered via videoconferencing is as effective as face-to-face sessions. Couples report improvements in relationship satisfaction and mental health.

Online counseling also shows promise in reducing problem gambling behaviors and could help with behavioral addiction to online gaming, social media or shopping. So, if you're hitting “Add to cart” button more than you'd like, it might be time to "check out" virtual therapy and curb those spending sprees!

While online therapy can be a valuable resource for many, its effectiveness for severe mental illnesses such as schizophrenia or bipolar disorder is less clear.

These conditions often require more intensive, hands-on treatment that is best delivered in person. However, there's some evidence that online therapy can be helpful, particularly when it's used in a supportive role as part of a comprehensive treatment plan. This applies especially to maintenance and follow-up care.

Everyone's mental health requirements are unique, so the suitability of online therapy depends on your personal circumstances. Here are some pros and cons to consider:

Pros:

  • Access therapy sessions anytime from anywhere with an internet connection

  • Attend appointments in a familiar and comfortable environment

  • Enjoy cost savings, as online platforms are often more affordable

  • Eliminate time spent traveling and associated expenses

Cons:

  • Requires stable internet and a smartphone or computer

  • Loses some nuances of communication without face-to-face interaction

  • May present privacy challenges if you live in a small or shared space with family, roommates or young children

  • Insurance policies may not cover online therapy

  • May be unsuitable for severe mental health conditions

Choosing the right online therapist is crucial for an effective outcome. Here are some tips:

  • Ensure the therapist is licensed and has the appropriate credentials.

  • Look for expertise in the issues you want to address.

  • Check how long the therapist has been practicing and their online therapy experience.

  • Verify the therapist has training and education relevant to your specific concerns.

  • Confirm that the types of therapy offered align with your needs.

  • Read client reviews to gauge the therapist's reputation and effectiveness.

Also, keep in mind that building a strong connection with your therapist is as crucial as their credentials and experience. Golee Abrishami, PhD, a clinical psychologist with over four years of online therapy experience, emphasizes the importance of this relationship. "One of the most significant factors predicting the success of therapy is therapeutic alliance." She continues, "When therapeutic alliance is strong, clients stay in care, and when they stay in care, they can reach their goals and experience real change."

So, take the time to research and evaluate potential therapists, prioritizing your comfort and compatibility.

Virtual therapy is a legitimate and effective form of mental health care. Many licensed professionals offer therapy services online, and research supports its efficacy for various mental health issues.

You can find an effective online therapist by looking for licensed professionals with relevant experience and positive client reviews. Ensure they specialize in your concerns and offer a communication style that suits you.

Not necessarily! Online therapy is effective for many people and situations. However, for severe mental health conditions, in-person therapy might be more appropriate. Therefore, it's important to assess your individual needs and preferences.

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