Getting help for your mental health shouldn’t feel impossible. Yet for millions of people, traditional therapy seems out of reach. Long commutes, packed schedules, and limited local options create real barriers to care.
Online therapy changes everything.
Virtual mental health services now let you connect with licensed therapists from your couch, car, or anywhere with an internet connection. And here’s what many people don’t realize: research shows online therapy works just as well as in-person sessions for most common mental health concerns.
In this complete guide, you’ll learn exactly how online therapy works, what it costs, whether insurance covers it, and how to find the right therapist for your needs. Whether you’re new to therapy or considering a switch to virtual sessions, this guide will help you make an informed decision about your mental health care.
What Is Online Therapy and How Does It Work?
Online therapy—also called teletherapy, virtual therapy, or e-therapy—is mental health counseling delivered through the internet. Instead of sitting in a therapist’s office, you meet with a licensed mental health professional through secure video calls, phone sessions, or messaging platforms.
The therapy itself is the same. Your therapist uses the same evidence-based approaches they would use in person. The only difference is the delivery method.
How Online Therapy Sessions Work
Most online therapy happens through video sessions. You’ll log into a secure, HIPAA-compliant platform at your scheduled time. Your therapist appears on screen, and you talk just like you would face-to-face.
Sessions typically last 45-60 minutes, similar to traditional therapy. Many therapists also offer:
- Live video sessions – Real-time conversation through secure video
- Phone therapy – Audio-only calls for those who prefer not to be on camera
- Text-based therapy – Asynchronous messaging between you and your therapist
- Combination approaches – A mix of video sessions and messaging support
Types of Online Therapy Platforms
You have several options for accessing virtual mental health services:
Private practice telehealth: Many individual therapists and group practices, like The Empowering Space, offer online therapy directly. You work with a specific therapist and often have more personalized care.
Therapy marketplaces: Directories like Psychology Today and Open Path Collective help you find licensed therapists who offer virtual sessions. Open Path provides sliding-scale therapy for $40-$70 per session.
Subscription platforms: Services like Talkspace and BetterHelp offer weekly subscription plans ranging from $60-$100 per week. These typically include messaging access plus live sessions.
Insurance-integrated services: Companies like Teladoc Health and Headway connect you with in-network therapists, making insurance billing seamless.
Benefits of Online Therapy for Mental Health
Why are so many people choosing virtual therapy over traditional office visits? The advantages go beyond simple convenience.
Accessibility
Online therapy removes geographic barriers entirely. You can work with a specialist who lives hours away. Rural residents no longer need to drive 2-3 hours for quality mental health care. People with disabilities or chronic illnesses can receive support without the physical demands of travel.
Convenience and Flexibility
No commute means no wasted time. You can schedule sessions during lunch breaks, after the kids go to bed, or early in the morning. Many therapists offer evening and weekend appointments that accommodate demanding work schedules.
Privacy
Some people feel uncomfortable walking into a therapist’s office or sitting in a waiting room. With online therapy, you attend sessions from any private space. There’s no chance of running into someone you know.
Consistency
Life happens. You might travel for work, move to a new city, or face unexpected circumstances. Online therapy lets you maintain consistent care regardless of where you are.
Who Benefits Most from Virtual Therapy?
Online therapy works especially well for:
- Busy professionals who struggle to fit appointments into packed schedules
- Parents and caregivers who can’t easily leave home
- People living in rural or underserved areas with few local providers
- Those with social anxiety who find traditional settings stressful
- Anyone seeking specialized care not available locally (LGBTQ+ affirming therapy, trauma specialists, etc.)
Is Online Therapy Effective? What Research Shows
This is the question most people ask first: Does therapy online actually work?
The research is clear. Multiple studies and meta-analyses confirm that online therapy produces outcomes comparable to face-to-face treatment for many conditions.
According to research published in Frontiers in Psychology, both face-to-face and online delivery of therapeutic interventions were effective in improving study outcomes, and most online interventions were at least comparable in outcomes to face-to-face approaches.
A 2024 American Psychological Association report found that 96% of psychologists said they believed the use of telehealth during the pandemic has proven its worth as a therapeutic tool.
The key factor in successful therapy isn’t whether you’re in the same room as your therapist. It’s the quality of your therapeutic relationship and whether you’re using evidence-based treatments.
Online Therapy for Specific Mental Health Conditions
Research shows particularly strong results for:
Anxiety disorders: Cognitive behavioral therapy delivered online shows outcomes equal to in-person treatment. The structured nature of CBT adapts exceptionally well to virtual formats.
Depression: Studies comparing online CBT to in-person sessions found no significant differences in symptom improvement. Both formats helped clients achieve meaningful recovery.
Trauma and PTSD: Even specialized treatments like EMDR therapy have been adapted for telehealth. Virtual EMDR uses screen-based techniques that many clients find just as effective.
Relationship issues: Virtual couples therapy has become increasingly popular. Partners can even join sessions from different locations when necessary.
Types of Therapy Available Online
Nearly every form of evidence-based therapy can be delivered virtually. Here are the most common options:
Individual Therapy Online
One-on-one sessions with a licensed therapist remain the most common format. You’ll work through personal challenges, develop coping skills, and address specific mental health concerns in a private, supportive environment.
Couples Therapy and Marriage Counseling Online
Virtual couples therapy helps partners improve communication, resolve conflicts, and strengthen their relationship. Both partners can join from the same location or connect separately if needed.
Cognitive Behavioral Therapy (CBT) Online
CBT is considered the gold standard for treating anxiety and depression. Its structured approach—identifying negative thought patterns and developing healthier responses—works seamlessly in virtual sessions. Many therapists incorporate digital worksheets and homework between sessions.
Dialectical Behavior Therapy (DBT) Online
DBT teaches skills for managing intense emotions, improving relationships, and building distress tolerance. While comprehensive DBT programs traditionally happen in person, DBT-informed therapy is widely available online.
Trauma Therapy and EMDR Online
Trauma-focused approaches have been successfully adapted for telehealth. Virtual EMDR uses on-screen visual cues for bilateral stimulation. Many trauma survivors actually prefer the safety of processing difficult memories from their own home.
How Much Does Online Therapy Cost?
Cost is one of the biggest concerns when considering therapy. The good news: online therapy is often more affordable than traditional in-person sessions.
Average Online Therapy Costs
Here’s what you can expect to pay:
| Therapy Type | Cost Range |
|---|---|
| Private practice telehealth | $100-$200 per session |
| Sliding-scale providers (Open Path) | $40-$70 per session |
| Subscription platforms | $60-$100 per week |
| Community mental health centers | $25-$60 per session |
| With insurance (in-network) | $20-$60 copay |
According to recent data, online therapy typically costs less than in-person therapy, with rates ranging from around $30 to $110 per session for talk therapy. In comparison, in-person therapy costs, on average, $135-$213 per session, depending on location.
For detailed pricing in specific regions, check out our Virtual Therapy Cost Guide for Texas and Ohio.
Free and Low-Cost Online Therapy Options
Quality mental health care exists at every budget level:
- Open Path Collective: $40-$70 per session with a one-time membership fee
- 7 Cups: Free peer support plus affordable paid therapy options
- Community mental health centers: Sliding-scale fees based on income
- University training clinics: Reduced rates with supervised graduate students
- Employee Assistance Programs (EAPs): Many employers offer free short-term counseling
Does Insurance Cover Online Therapy?
Most major insurance providers now cover online therapy, especially after telehealth expansions during the pandemic.
How to Verify Your Coverage
Before starting therapy, take these steps:
- Call the member services number on your insurance card
- Ask specifically about telehealth or teletherapy benefits for mental health
- Confirm whether the therapist you’re considering is in-network
- Ask about your deductible, copay, and any session limits
Common insurance providers that cover virtual mental health services include Aetna, Blue Cross Blue Shield, Cigna, United Healthcare, and many regional plans.
Online Therapy and Medicaid/Medicare
Medicaid coverage for telehealth varies by state. Many states expanded coverage significantly in recent years. Medicare now covers telehealth mental health services, though some restrictions may apply.
For state-specific information, see our guide on Insurance for Online Therapy in Texas and Ohio.
Out-of-Network Options
If your preferred therapist isn’t in-network, you may still receive partial reimbursement. Ask your therapist for a “superbill”—a detailed receipt you can submit to your insurance for out-of-network benefits.
How to Choose the Right Online Therapist
Finding the right therapist matters more than any other factor in your success. Here’s how to make a good match:
Verify Credentials
Always confirm your therapist is licensed. Look for credentials like:
- LCSW (Licensed Clinical Social Worker)
- LPC (Licensed Professional Counselor)
- LMFT (Licensed Marriage and Family Therapist)
- PhD/PsyD (Psychologist)
Licensed therapists have completed graduate training, supervised clinical hours, and passed state exams.
Match Specializations to Your Needs
Not every therapist treats every issue. Look for someone with experience in your specific concerns—whether that’s anxiety, trauma, relationship problems, or something else.
Our guide on How to Choose a Virtual Trauma Therapist offers detailed advice on this process.
Consider Therapy Approach
Different therapists use different methods. Some focus on cognitive behavioral therapy, while others specialize in psychodynamic approaches, EMDR, or other modalities. Research what resonates with you, or ask potential therapists to explain their approach.
Schedule a Consultation
Many therapists offer free 15-minute consultations. Use this time to ask questions and get a feel for their style. The therapeutic relationship is the strongest predictor of positive outcomes, so trust your instincts.
Questions to Ask a Potential Online Therapist
- What experience do you have with [your specific concern]?
- What therapeutic approaches do you use?
- How do your online sessions work technically?
- What is your cancellation policy?
- Do you accept my insurance or offer sliding-scale fees?
What to Expect During Your First Online Therapy Session
Knowing what to expect can ease first-session anxiety.
Before Your Session
- Test your technology (camera, microphone, internet connection)
- Find a private, quiet space where you won’t be interrupted
- Have headphones ready for added privacy
- Write down topics you want to discuss
During the Session
Your first session is mainly about getting to know each other. Your therapist will ask about your history, current concerns, and goals for therapy. Think of it as an extended conversation rather than diving into deep work immediately.
You’ll discuss practical matters too—scheduling, payment, and how sessions will work going forward.
After the Session
Reflect on how the session felt. Did you feel heard? Did the therapist seem like a good fit? It’s okay if you need a few sessions to decide, or if you ultimately need to try a different therapist.
For more details, see What Happens During EMDR Therapy or our guide on Empowering Yourself Through Therapy.
Online Therapy vs. In-Person Therapy: Which Is Right for You?
Neither format is universally “better.” The best choice depends on your personal needs and circumstances.
| Factor | Online Therapy | In-Person Therapy |
|---|---|---|
| Convenience | High – attend from anywhere | Requires travel time |
| Accessibility | Excellent for rural/remote areas | Limited by location |
| Cost | Often 20-40% less | Typically higher |
| Privacy | High – no waiting rooms | More visible attendance |
| Technology | Requires reliable internet | No tech needed |
| Best for | Anxiety, depression, stress, relationships | Severe conditions, some trauma work, crisis care |
Many people find a hybrid approach works well—primarily online sessions with occasional in-person visits when deeper work is needed.
For help deciding, read Navigating Counseling Therapy Virtual Telehealth Options.
Getting Started with Online Therapy Today
Taking the first step toward mental health support takes courage. But it doesn’t have to be complicated.
Here’s your simple action plan:
- Identify your needs and goals – What do you want to work on?
- Check your insurance coverage – Call your provider or check their website
- Research therapists – Look for licensed professionals who specialize in your concerns
- Schedule a consultation – Most therapists offer brief intro calls
- Commit to the process – Therapy takes time, but consistent effort brings results
You deserve support on your mental health journey. Online therapy makes that support more accessible than ever before.
Frequently Asked Questions About Online Therapy
Is online therapy as effective as in-person therapy?
Yes. Research consistently shows that online therapy is as effective as in-person therapy for most mental health conditions, including anxiety, depression, and PTSD. The quality of your relationship with your therapist matters more than the format of your sessions.
Is online therapy cheaper than in-person therapy?
Online therapy often costs less than traditional sessions. Private practice telehealth typically ranges from $100-$200 per session, while subscription platforms may cost $60-$100 per week. Sliding-scale options like Open Path Collective offer sessions for $40-$70.
Does insurance cover online therapy?
Most major insurance providers now cover online therapy. Coverage expanded significantly after 2020. Contact your insurance company to verify your specific telehealth mental health benefits and confirm your therapist is in-network.
What do I need for an online therapy session?
You need a device with a camera and microphone (smartphone, tablet, or computer), a stable internet connection, a private space, and headphones for added privacy. Your therapist will provide a secure link to join your session.
Can online therapists prescribe medication?
Licensed therapists provide talk therapy but cannot prescribe medication. If you need medication management, you’ll need to see a psychiatrist or psychiatric nurse practitioner. Many psychiatrists also offer telehealth appointments.
Is online therapy safe and confidential?
Yes. Reputable online therapy services use HIPAA-compliant technology to protect your privacy. Your sessions are encrypted, and therapists follow the same confidentiality laws as in-person providers. Always verify your provider uses a secure, professional platform.
What types of therapy are available online?
Most evidence-based therapies are available online, including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), EMDR, trauma-focused therapy, and couples therapy. Therapists adapt their approaches effectively for virtual delivery.
How do I know if online therapy is right for me?
Online therapy is a good fit if you have reliable internet, a private space for sessions, and prefer the convenience of remote appointments. It works well for anxiety, depression, stress, and relationship issues. If you’re in active crisis or have severe mental illness, a hybrid or in-person approach may be recommended.
Take the Next Step Toward Better Mental Health
Online therapy has transformed how millions of people access mental health care. It removes barriers, increases flexibility, and delivers results backed by research.
You don’t have to struggle alone. Whether you’re dealing with anxiety, depression, relationship challenges, or simply want support during a difficult time, help is available.
Ready to start your mental health journey? The Empowering Space provides compassionate, expert online therapy for individuals and couples in Texas and Ohio. Our licensed therapists specialize in trauma, anxiety, relationships, and more—all delivered through secure, convenient virtual sessions.
Schedule your consultation today and take the first step toward the support you deserve.
