Online Therapy vs. In-Person Therapy: Difference, Cons, Pros

You’re sitting in your favorite chair, laptop open, a cup of tea by your side, ready for a therapy session without stepping outside. 

Now, picture yourself walking into a welcoming, quiet office. You’re feeling the anticipation (or some light anxiety) of a face-to-face session with your therapist. 

Both scenes offer paths to healing and growth! But each has its unique approach. 

Deciding between online therapy and traditional face-to-face sessions is more than just a logistical choice. It’s also about finding where you feel most comfortable opening up and what fits your lifestyle and mental health needs. 

Here’s the breakdown of the pros and cons of online vs. in-person therapy to help you make that choice.

Online vs. in-person therapy – key differences

Accessibility

• Online therapy offers accessibility from anywhere with an internet connection. 
• In-person therapy requires traveling to a therapist’s office.

Comfort

• Online therapy allows you to have sessions in a space where you feel most comfortable (home, office).
• In-person sessions take place in a therapist’s office.

Communication

• Online sessions primarily rely on video, audio, text, or phone. 
• In-person therapy offers direct face-to-face interaction.

Flexibility

• Online therapy often has more flexible scheduling options, including weekends and evenings.
• In-person therapy may have more limited scheduling options based on the therapist’s office hours.

Emergency support

• Online therapy platforms typically provide resources and direct clients to local emergency services for crisis situations. But immediate physical intervention is usually not possible.
• In-person therapy allows for immediate intervention by the therapist in case of an acute mental health crisis.

Technology requirements

• Online therapy requires a reliable internet connection and a private space, which might be a barrier for some individuals.
• In-person therapy doesn’t require technology beyond a phone for making appointments.

Cost

• Online therapy can often be more cost-effective than in-person sessions.
• In-person therapy costs can be higher due to the expenses for maintaining a physical office and travel costs

Online therapy pros and cons

Online therapy has become increasingly popular in recent years. It offers some advantages but also has some downsides to consider.

Pros

• You can attend therapy from anywhere with an internet connection and save travel time and scheduling challenges.
• The familiarity of home may help some clients feel more comfortable opening up.
• Online therapy allows scheduling evenings, weekends, and times that fit your routine.
• Increased confidentiality. No risk of running into people you know, like in an office waiting room.
• You can access specialists outside your local area and find someone who truly meets your needs.
• Without office overhead, online therapy can cost less per session.
• Many online therapy platforms offer helpful mental health tools accessible through the client portal.
• It’s much easier for some people to open up via online modality.

Cons 

• It may be harder for you and the therapist to interpret body language, facial expressions, and other visual cues.
• Pets, gadgets, or other household activities could interfere with productive sessions.
• Some clients benefit more from face-to-face human contact and support.
• Technical issues can also disrupt productive sessions.
• Not ideal for crisis situations compared to in-person support and intervention.
• Family members or roommates may overhear what you share in therapy sessions at home. This may prevent you from opening up.

Traditional therapy pros and cons

In-person therapy has traditionally been the most common form of counseling. Here’s what to consider.

Pros

• Easier to build rapport, trust, and read non-verbal cues face-to-face.
• Being present in a counseling office removes at-home distractions.
• In-person support is best for mental health emergencies.
• Therapists may use a broader range of therapeutic tools that might not be as effective online. For example, certain types of art therapies.
• You avoid connectivity problems or tech difficulties during sessions.
• Most insurance providers cover traditional in-office therapy appointments.

Cons 

• Sessions may require arranged transportation and inflexible scheduling around work/life demands.
• In-person sessions might not be accessible during public crises (such as pandemics) or due to weather conditions and health problems.
• You can only see clinicians practicing close enough to conveniently travel to. The options for in-person therapy approaches might be limited for individuals living in rural or underserved areas.
• You risk being seen by someone you know in the waiting room or office.
• Office space, admin costs, and travel make in-person therapy relatively more expensive per session.

Does therapy work better in-person or online?

Online and in-person modalities have fairly comparable client satisfaction and mental health outcomes when executed competently. [1] 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

Much comes down to personal factors: comfort with technology, anxiety levels, transportation barriers, commitment, and simple preference.

In-person therapy is often preferred by those who value direct, face-to-face interactions. It allows for closer rapport building through body language cues, facial expressions, and physical presence. This can lead to deeper human connection and empathy. 

This can be particularly beneficial for individuals dealing with complex or severe mental health issues. It allows therapists to pick up on non-verbal cues and provide immediate support.

Online therapy provides great flexibility and accessibility from one’s own safe, familiar environment. The convenience factor of not having to drive anywhere has been cited as an added benefit.   

So, whether therapy works better in-person or online is subjective and varies from person to person.

Choose the format that makes you feel the most comfortable and supported on your journey to wellness.

Is online therapy cheaper than in-person?

In most cases, yes, online therapy does tend to be cheaper than in-person therapy.

Online therapy sessions tend to range from $30-$90 per week on average, depending on the platform. 

In-office sessions typically range from $100-$250 per session on average, with higher costs in metropolitan areas.

Who should not use online therapy?

Here are some situations where online therapy may not be appropriate or ideal:

• Clients with severe mental illness – online therapy is often not suitable to provide the level of support and intervention needed for diagnoses like schizophrenia, severe bipolar disorder, etc. In-person treatment is preferred.
• For those in crisis or at high risk – for individuals experiencing suicidal thoughts, frequent self-harm, severe panic attacks, or other acute crisis symptoms, in-person therapy allows for quicker emergency aid if needed for safety.
• Privacy concerns at home – for individuals who don’t have a private space at home, the online format where sensitive topics are discussed might not feel secure or confidential enough.
• Technological limitations – clients without reliable internet/devices or tech skills may face accessibility barriers and frustration trying to use an online platform.

Start online therapy on Calmerry

If you feel the online modality is the right fit for your needs, Calmerry has everything you need to start. 

We have over 1,000+ mental health professionals nationwide.  

Within 1 hour of signing up, we will pair you with a therapist specialized for your specific concerns. You can then introduce yourself and schedule a live video at times most convenient for your routine.

You also get access to helpful mental health resources – all accessible through your secure online account, for free.

If ready to address anxiety, depression, relationships, trauma, or other struggles, starting therapy online can provide the flexibility and personal connection you seek.