In-Person vs. Virtual Therapy: What’s Right for You?
Most of us are very familiar with virtual meetings. During the COVID-19 pandemic, video calls quickly became part of daily life whether for work, healthcare, or staying connected. Therapy was no exception, and many of us discovered that meaningful conversations and real progress could happen through a screen.
One of the first decisions people face when starting therapy is whether to meet in person or virtually. The short answer is that both can be effective. Research evidence supports the effectiveness of virtual therapy and large review studies have found that virtual therapy can achieve outcomes comparable to in-person care across common concerns like anxiety and depression.
Because of this, the decision often comes down less to ‘what works’ and more to ‘what works for you’.
The Case for In-Person Therapy
For many people, in-person sessions offer something that’s hard to fully replicate online.
Coming into a dedicated space can create a clearer boundary between therapy and the rest of your life. The act of leaving your home or workplace, traveling to a session, and having a few minutes before and after to reflect can help deepen the experience. Likewise, not everyone has a confidential space. Thin walls, roommates, kids, or a partner nearby can make virtual appointments feel constrained or make them impossible.
There’s also something meaningful about being physically present with another person. Many people prefer meeting in person and appreciate having sharing the same space and the feeling of focused, human-to-human connection.
For some, these elements make it easier to open up, build trust, stay engaged, and feel grounded in the work.
The Case for Virtual Therapy
At the same time, virtual therapy has made support more accessible than ever.
It can be easier to fit into a busy schedule, removes commute time, and allows you to meet from the comfort of your own space. For some people, being at home actually makes it easier to talk openly. For others (especially those balancing work, caregiving, or health concerns) virtual sessions are simply the only practical option.
Access to certain types of treatment or a specific therapeutic approach may not be available in your community and virtual therapy opens up access for specialized services that are only offered far from home or for those in underserved or remote communities.
Most importantly, choosing virtual care does not mean you are getting a “lesser” version of therapy, with studies showing similar outcomes, satisfaction, and therapeutic connection across both formats.
A Note on Fit and Safety
While virtual therapy works well for many situations, there are some circumstances where in-person care may be more appropriate or even required. For example, if someone is dealing with more severe or complex concerns or when safety and support needs are higher.
In those cases, having access to in-person services can be an important part of ensuring care is appropriately matched to a person’s needs.
So… Which Should You Choose?
In most cases, you don’t need to overthink it.
If you’re drawn to the idea of coming into a space and having that separation from daily life, in-person therapy may be a good fit. If convenience, flexibility, or comfort at home matters more right now, virtual therapy is a strong and effective option.
At our clinic, we offer both because we recognize that people’s needs, schedules, and preferences vary. They also sometimes change over time.
If you’re unsure, you can always start one way and adjust as you go. What matters most is getting started.
References
Bellanti, D. M., Kelber, M. S., Workman, D. E., Beech, E. H., & Belsher, B. E. (2022). Effectiveness of telehealth interventions for behavioral health conditions: A rapid review. Military Medicine, 187(5–6), e577–e588.
Berryhill, M. B., Culmer, N., Williams, N., Halli-Tierney, A., Betancourt, A., Roberts, H., & King, M. (2019). Videoconferencing psychotherapy and depression: A systematic review. Telemedicine and e-Health, 25(6), 435–446.
Berryhill, M. B., Halli-Tierney, A., Culmer, N., Williams, N., Betancourt, A., King, M., & Ruggles, H. (2019). Videoconferencing psychological therapy and anxiety: A systematic review. Family Practice, 36(1), 53-63.
Varker, T., Brand, R. M., Ward, J., Terhaag, S., & Phelps, A. (2019). Efficacy of synchronous telepsychology interventions for people with anxiety, depression, PTSD, and adjustment disorder: A rapid evidence assessment. Psychological Services, 16(4), 621–635.
This article is part of The Therapy Guide, a collection of resources developed by the clinicians at Starling Psychological Services to support informed decisions about therapy. The information in The Therapy Guide is provided for general educational purposes and is not a substitute for individualized psychological advice or treatment. © 2026 Starling Psychological Services. All rights reserved. This content may not be reproduced without permission.