What to Expect from Online Therapy

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If you’ve never tried therapy before — or if you’ve only experienced it in person — online therapy can feel a little uncertain.

Many people wonder:

Will it feel awkward?

Will it work?

Will it feel as supportive as meeting in person?

These are very normal questions.

Over the past decade, online therapy has become increasingly common, and a growing body of research has explored how effective it is.

Does online therapy actually work?

Research suggests that online therapy can be just as effective as in-person therapy for many common mental health concerns.

For example, a large meta-analysis examining 92 studies and nearly 10,000 clients found that internet-based psychotherapy produced moderate improvements in mental health symptoms, with outcomes comparable to traditional face-to-face therapy. (tandfonline.com)

More recent research looking at telehealth mental health services also found that online interventions significantly reduced symptoms of depression, showing that remote support can have a meaningful clinical impact. (PubMed)

Other systematic reviews have shown similar findings, particularly for concerns such as anxiety and depression, where online approaches like internet-based cognitive behavioural therapy lead to measurable improvements in symptoms. (PubMed)

What these studies consistently highlight is that the quality of the therapeutic relationship — feeling safe, understood, and supported — is far more important than whether therapy happens in an office or through a screen.

What an online therapy session looks like

Online therapy sessions usually take place through a secure video platform at an agreed time.

In many ways, the structure is the same as in-person counselling. You and your therapist meet regularly, talk through what’s happening in your life, explore patterns, and gradually build insight and tools for support.

The main difference is simply where the conversation happens.

Many people find that being in their own environment actually makes it easier to open up. There is no commute, no waiting room, and no pressure to sit in an unfamiliar space.

Who online therapy can work well for

Online therapy can be particularly helpful if you:

• Prefer the comfort of your own home

• Have a busy schedule

• Have limited childcare

• Live in a rural area

• Feel anxious about attending therapy in person

• Travel frequently or work irregular hours

• 
  

For many clients, the accessibility of online therapy makes it easier to attend sessions consistently, which is one of the key factors that supports progress in therapy.

Five tips to help online therapy work well

Just like in-person sessions, a few small practical steps can help you get the most out of the experience.

1. Find a quiet, private space

Try to choose a space where you won’t be interrupted. Privacy helps you feel safe enough to speak openly. Also, feel free to bring a cup of tea or a glass of water.

2. Use headphones if possible

Headphones can improve sound quality and increase your sense of confidentiality.

3. Give yourself a few minutes beforehand

Instead of rushing into the session straight from another activity, take a few minutes to settle. A brief pause can help you arrive mentally as well as physically. Take a few deep breaths and acknowledge that this is time that you are dedicating to yourself.

4. Minimise distractions

Silencing notifications or closing other tabs can help you stay present during the conversation.

5. Allow time after the session

Therapy can bring up thoughts and emotions. If possible, leave a little space afterwards to reflect rather than immediately jumping into the next task. Sometime we talk about more than one issue or the issue that we touch on most is a deeply emotional one; it can be really useful to decompress by writing your reflections in your journal or just by getting some fresh air after the session.

A final thought

It’s completely normal to feel unsure before starting therapy — especially if the idea of talking through a screen feels unfamiliar.

You don’t need to know exactly what you want to talk about, and you don’t need to have everything figured out.

Therapy is a collaborative process, and we take it at your pace.

If you’re curious about starting online therapy, you’re welcome to reach out when it feels right.