Is Online Counselling as Effective as In-Person Therapy?

When you think of counselling or psychotherapy, you might picture sitting across from a therapist in a cozy office. But today, more and more people are turning to online counselling, also known as virtual therapy or telehealth counselling—and for good reason. Research continues to show that virtual sessions can be just as effective as in-person therapy for many mental health concerns.

The Benefits of Virtual Counselling

Virtual counselling isn’t just effective—it comes with unique advantages that many clients find life-changing:

• Accessibility: You can connect with a therapist from anywhere in British Columbia or across Canada.

• Convenience: No commute, parking, or waiting room stress.

• Comfort: Many clients feel more at ease talking from their own home, surrounded by familiar things.

• Consistency: Even during illness, travel, or bad weather, you don’t need to miss a session.

• Choice: You can access specialized therapists who might not be available in your local area.

For many people, these benefits not only make therapy more doable—they actually make it more effective because it’s easier to attend regularly.

What the Research Says

A large meta-analysis of video therapy compared with in-person psychotherapy found that the two formats were nearly identical in effectiveness, especially for conditions like depression, anxiety, and PTSD (Fernandez et al., 2021). Another review of randomized controlled trials concluded that telehealth and face-to-face therapy produced no significant differences in symptom reduction, client satisfaction, or therapeutic alliance (Greenwood et al., 2022).

In fact, therapist-guided online CBT (cognitive behavioral therapy) has been shown to be as effective as traditional face-to-face CBT in reducing symptoms of depression (Rosenström et al., 2025).

That means if you’re seeking support for anxiety, depression, trauma, PTSD, or stress, online therapy could be just as helpful for you as walking into an office.

What About IFS, Somatic Therapy, or EMDR?

It’s not just structured therapies like CBT that can adapt well online.

• Internal Family Systems (IFS): Many clients find that meeting virtually actually helps them connect with their inner parts more easily, since they’re already in the comfort of home. Therapists often guide IFS sessions online with the same warmth and depth as in-person sessions.

• Somatic Therapy: While body-based therapies can seem harder to imagine virtually, therapists often use creative techniques such as guided awareness exercises, grounding practices, and breathwork—all of which translate well through video.

• EMDR (Eye Movement Desensitization and Reprocessing): EMDR has developed several adaptations for online delivery, including light bar simulations, bilateral audio, and even guided “tapping” techniques. Research and clinical reports suggest these virtual adaptations are effective, allowing clients to process trauma safely and meaningfully from home.

The heart of these approaches—the safe, supportive relationship and the tools that help your nervous system heal—remains intact whether you’re sitting across from your counsellor or connecting on a secure video call.

Making the Most of Online Therapy

If you’re considering online therapy, here are a few tips to set yourself up for success:

• Check your internet connection: A stable connection helps you and your counsellor stay fully present.

• Choose a private space: Whether it’s your bedroom, car, or home office, make sure you won’t be overheard or interrupted.

• Use headphones: This can improve sound quality and add a layer of privacy.

• Set up your device securely: Place your phone, tablet, or computer on a stable surface so you don’t have to hold it.

• Allow transition time: Give yourself a few minutes before and after your session to settle in and reflect.

Is Online Therapy Right for You?

While online psychotherapy is highly effective for many people, it’s not the best fit for everyone. Some may prefer the energy of in-person connection, or may have specific needs better suited to face-to-face support. But for a growing number of people, online counselling has made therapy more accessible, flexible, and effective than ever before.

Ready to Begin?

At Moxie Health & Wellness, we offer both virtual counselling and in-person sessions in Duncan, BC. If you’ve been considering therapy for anxiety, depression, trauma, PTSD, stress, or life transitions, online therapy could be the flexible and effective option you’ve been waiting for.

👉 Book your first session today and see how online counselling can support your mental health and wellbeing.

References

Fernandez, E., Woldgabreal, Y., Day, A., Pham, T., Gleich, B., & Aboujaoude, E. (2021). Live psychotherapy by video versus in-person: A meta-analysis of efficacy and its relationship to types and targets of treatment.

Greenwood, H., Krzyzaniak, N., Peiris, R., et al. (2022). Telehealth versus face-to-face psychotherapy for less common mental and physical health conditions: Systematic review and meta-analysis. Journal of Medical Internet Research.

Rosenström, T. H., et al. (2025). Therapist-guided internet-delivered CBT vs face-to-face CBT for depression. The Lancet Psychiatry.