Online Counselling vs In-Person Therapy: Which is Better for You?

Therapy has always been about human connection, and for decades, that connection only happened face-to-face. Up until recent years, we only considered "connection" in terms of in-person interactions, relationships and friendships could be gained and maintained by being physically present. Today, things look different. The growth of video calls and online platforms has made connection easier, which, for some people, is a blessing; it's also made online therapy a mainstream option.

Both online and in-person therapy have benefits and challenges. In this article, I'll compare them so you can make the right choice for you.

So let's dive into Online Counselling vs In-Person Therapy:

The rise of online therapy.

Online therapy has grown rapidly. Services such as video counselling, therapy apps and text-based support make professional help more accessible. For people living in rural areas or those with mobility challenges, the ability to log on from home is a game-changer.

Online therapy also tends to be more affordable because therapists can reduce overhead costs and offer shorter sessions. These all sound like great things, right? And they are, but I would argue that if you don't have an accessibility issue, such as a disability or condition which prevents your ability to do face-to-face therapy sessions, they should be a real consideration, and I'll go on to explain why...

Why do people choose in-person therapy?

For many people, nothing replaces being physically present in the same room as a therapist. The strength of therapy is centred around the therapeutic relationship, and research shows that around 55% of communication is non-verbal. Body language, tone, and subtle cues are much harder to pick up through a screen. In-person sessions allow for richer communication and deeper attunement.

The therapy room itself also becomes an anchor. Visiting the same place for an allotted amount of time each week builds routine and consistency. Many clients describe the therapy space as a “safe place,” separate from their everyday life, where it feels easier to trust, reflect, and be vulnerable.

Finally, therapy rooms often include creative methods to aid sessions, from sand trays and drawing materials to grounding tools like weighted blankets or sensory objects. These tangible options can enrich the process in ways that are harder to replicate online.

Being away from screens can also help create a safe container where people feel grounded. In-person therapy is often the best choice for people dealing with complex trauma or those who struggle to build trust. Just like any relationship in life, your relationship with your therapist is important, and often being in the same room with them allows that relationship to build. It's harder to achieve online since there is always a level of separation.

Online Counselling vs In-Person Therapy: Convenience or Connection?

Online therapy scores high on flexibility. You can schedule sessions around a busy life. In-person therapy scores high on depth of connection. Walking into a therapist’s office sets the tone for focused work and makes the session feel distinct from everyday life. The right choice depends on what you value more right now and what type of therapy you require.

For example, structured approaches like CBT (Cognitive Behavioural Therapy) often translate well to an online format, where exercises and strategies can be delivered effectively over video or digital platforms. By contrast, if you’re seeking a more integrative approach that draws on multiple therapeutic methods and relies heavily on in-the-room dynamics, you may find in-person sessions a better fit.

Not sure what therapy is the best fit for you? I suggest you take a look at another blog of mine: "Which type of therapy is best for me?"

Or alternatively, you can have a try at Discovery Journals Unblocker Prompt Cards, which are thoughtful cards including therapeutic prompts, the type of questions you may experience when in counselling. Ranging from easy to hard, the questions give you a starting point when journaling, but they can also give you an insight into therapy and prepare you for the level of vulnerability and trust required.

Technology Considerations for Online Therapy

Online therapy offers the comfort of staying at home. For some, this means more openness because they feel safe in familiar surroundings. For others, home may not be private enough. In-person therapy ensures a neutral, confidential space where you can speak freely without distraction. There are always little details that need to be taken into consideration, such as:

You may be in a locked room, but is there someone in the house? Maybe just their presence means you hold back on what you say for fear of being overheard?

Therapy is usually at a consistent time and day. Would you have to move your appointments around, depending on who is likely to be home? What effect could this have on your progress?

Technology considerations

Online therapy offers the comfort of staying at home. For some, this means more openness because they feel safe in familiar surroundings. For others, home may not be private enough. In-person therapy ensures a neutral, confidential space where you can speak freely without distraction.

There are always little details that need to be taken into consideration, such as:

• You may be in a locked room, but is there someone in the house? Maybe just their presence means you hold back on what you say for fear of being overheard?
  

• Therapy is usually at a consistent time and day. Would you have to move your appointments around, depending on who is likely to be home? What effect could this have on your progress?

Cost Comparison: Online Therapy vs In-Person Sessions

Online therapy often costs less per session and may offer flexible subscription models. In-person therapy usually charges standard hourly rates. Some insurance plans cover both formats, while others may prefer one. Checking coverage and comparing rates helps you decide what works within your budget.

⚠️ A word of caution: In recent years, some therapy apps have come under fire for not properly screening therapists before listing them. Always do your research beforehand, as a negative experience can put people off therapy altogether.

Which Type of Therapy Is Right for You?

The choice between online counselling and in-person therapy is deeply personal. Ask yourself a few questions:

• Do I need flexibility?

• What is my budget?

• Do I want the depth of face-to-face connection?

• Am I comfortable using technology?

• Am I able to be vulnerable at home?

  
  

Your answers will guide you towards the format that suits you best.

Or try our recent blog: "Which type of therapy is best for me?" for some guidance...