Online Therapy vs. In-Person Therapy: Which One Is Right For You?

The therapy room has changed a lot in the last couple of years. From fighting traffic and speeding through your commute to simply having a computer and stable internet connection, the therapy room has started to look different – it can be the therapist’s cosy office with a couch, or your own room as you sit with your blanket for added comfort, or even sitting in your own car for privacy. 

In-person therapy is a trusted and familiar choice, but online therapy has emerged as a more accessible and flexible alternative. Each has its own benefits – so let's discuss which one aligns with your needs and your lifestyle. 

In-Person Therapy

Pros

• Nonverbal Communication

Nonverbal communication (eye contact, facial expression, tone, restless movement, and body language) is one of the strongest advantages of in-person therapy. This form of communication can reveal a lot of what the client may be struggling to express or may not even be noticing in the first place. 

• Dedicated Safe Space

In-person therapy comes with a dedicated environment and a safe space. The act of commuting to your therapist’s office offers a distinct separation from your daily routine, thus signalling to your body that it's time for reflection. Not only does this provide privacy, it's also a space free from distractions, and it acts as a physical boundary, making the therapy process feel more structured. 

• Therapist-Client Relationship

The therapist-client relationship is an extremely important factor in the therapeutic process. In-person therapy makes it easier to not only build, but also strengthen, a relationship with a strong rapport. This therapeutic alliance is well known to be a valuable predictor of progress. Sitting across from another human, in the same space, not separated by a screen, makes the connection stronger and avoidance harder. 

Cons

• Accessibility

Despite its strength, in-person therapy has its own share of limitations. In-person therapy brings up the challenges of commuting – whether it be due to mismatched schedules, lack of public transport, physical disabilities, unsuitable working hours, etc. 

• Limited Options

Along with accessibility, limited options of professionals in one’s area are another major hurdle. Someone seeking care from a specialist (Queer Affirmative therapist, therapist trained in trauma, or even someone from their own cultural/religious background) may struggle with a limitation in their choice because of geography restrictions.

• Higher Cost

In-person therapy can (not necessarily) come with a higher fee. Therapists need to cover their ongoing training and overheads (rent, utility bills, employee salaries, commuting costs), and these are reflected in their fee. Clients may also face the cost of commuting – parking, petrol, and taking time off work. These regular expenses, on top of a regular fee, can also make therapy unaffordable. 

Online Therapy: 

Pros 

• Convenience

One of the most obvious benefits of online therapy is its convenience. Sessions can take place from the comfort of your own home, making therapy feel less intimidating. And removing the requirement of a commute also removes the stress of fitting therapy into a busy day. This flexibility offers a chance for people to be able to attend sessions consistently. 

• Unlimited Options

Online therapy opens up the flexibility to approach therapists from not only across the country but also across the globe. People are not restricted to choosing from the professionals in their area, which makes it easier to find someone they can actually connect with and someone who aligns with what they need in therapy. For instance, a lot of Indians living abroad prefer to approach a therapist practicing in India because they can meet their needs of a specific language, cultural backgrounds, and maybe even lived experience. 

• Cost

Online therapy can often come at a lower cost than offline therapy. Clients save on commute, parking, fuel, and work time lost to travel. These savings can make therapy more accessible. 

Cons

• Technical Concerns

One of the biggest disadvantages of online therapy, I believe, is the technical issues that come with it – audio lags, unstable WiFi, and poor internet connection. “Am I audible?”, “Could you please repeat that?”, “Your screen seems to be frozen.” can interrupt the flow of a session, specially if you’re in the middle of a critical moment. Technical issues, specially for someone who struggles with technology, can be more of a hurdle than a convenience.

• Privacy Concerns

Confidentiality and privacy are of utmost importance when it comes to therapy, and unfortunately, online therapy cannot 100% guarantee these. Not to fault either the client or the therapist, using an online platform means a third party is involved – data can get leaked, links can be forwarded, etc. Additionally, not everyone may have access to a quiet space for the sessions. Clients may fear being overheard by family, roommates, colleagues, which often holds them back from freely expressing – a part of them is focused on who may be right outside the door. 

• Fewer Emotional Risks and Distractions

Another challenge with online therapy is that clients may sometimes take fewer emotional risks than in offline therapy. Being behind a screen creates a distance, making it easier to hold back, stay on the surface, or even avoid difficult feelings. Clients may even attend sessions while multitasking – cooking food, doing their laundry, answering messages. This divided attention can affect the depth of the work being done in the sessions. Unlike an offline setup, which is designed for privacy and to be free from distractions, the offline setting doesn’t offer this. 

Which Setting Is Right For You?

The decision to choose which setting may be right for you comes down to your unique needs, circumstances, and preferences. 

On top of all of this, it is also worth considering what your patterns may be – are you more focused and open from the comfort of your own home instead of a therapy office, or do you find yourself more attentive when you visit your therapist’s office?

The right choice is the one that aligns with your needs and allows you to show up authentically for yourself.