Ways to Access Therapy: Online or In Person, Which Method is Right for You?

The therapy landscape has changed significantly in recent years, particularly following the Covid-19 pandemic. One of the most notable shifts has been the increased use of remote therapy. What began as a necessity during periods of social distancing has since become a popular and accessible way for many people to receive mental health support.

Research has shown that online therapy can be just as effective as in-person sessions in terms of structure, content, and therapeutic outcomes. While remote therapy offers flexibility and convenience, it is important to recognise that it may not suit everyone. Choosing between online, telephone, or in-person therapy involves weighing the advantages and limitations of each option so you can make a decision that best supports your needs, preferences, and sense of safety.

In person sessions

Face-to-face therapy allows the therapist to observe both verbal and non-verbal communication, which can deepen understanding and connection. Being in a dedicated therapy room can also offer a sense of stability and containment, particularly for those working with trauma.

If your home or everyday environment feels unpredictable, unsafe, or reminiscent of difficult experiences, a consistent and neutral therapy space may provide a more secure foundation for therapeutic work. A setting that is frequently interrupted, unfamiliar, or emotionally triggering may make it harder to feel grounded, especially in the early stages of therapy.

In-person sessions do require travel, which can increase the overall time commitment and may present challenges for some individuals. However, for others, the journey to and from sessions can offer valuable time to reflect, prepare, or decompress.

Telephone Call Sessions

Telephone therapy can be a good option for those who find face-to-face contact difficult or overwhelming. For some people, speaking without being seen can offer an added sense of privacy and reduce anxiety.

The absence of visual cues can allow full focus on what is being said, but it is worth considering whether you feel able to express your emotions clearly without non-verbal communication. It’s also important to have access to a private, uninterrupted space where you feel safe to speak openly.

For individuals who experience frequent panic attacks or dissociation, having a visual point of reference such as a therapist’s presence or room can sometimes be grounding. In moments of crisis, telephone support may also feel more limited for some people.

Video Call sessions

Video therapy offers face-to-face interaction while removing the need to travel. This can be especially helpful for those with busy schedules, mobility challenges, or limited access to local therapists. Online sessions also allow you to choose a therapist based on suitability rather than location.

Many people find comfort in attending sessions from their own home, which can help them feel more relaxed and at ease. However, online sessions do rely on technology, and occasional disruptions due to internet or technical issues are always a possibility.

Live Messenger Sessions

Live messenger sessions provide real-time, text-based communication. This format can work well for individuals who are comfortable expressing themselves in writing and prefer a discreet way of engaging in therapy.

Some people find it easier to open up through text and value the immediacy of live messaging compared to email. However, this approach may feel less suitable for those who rely heavily on verbal expression or non-verbal cues.

Email sessions

Email therapy offers flexibility and time for reflection. It can be particularly helpful for those who prefer to write, allowing you to carefully consider and edit your thoughts before sharing them.

Because email communication is asynchronous, responses are not immediate. While this can encourage thoughtful processing, some individuals may find it difficult if they need real-time support or feel that their experiences are too complex to explore through written exchanges alone.

Making a Decision

Feeling comfortable and secure in the format you choose is essential for a positive therapeutic experience. Prioritising your sense of safety and ease creates the conditions for meaningful and effective work.

When deciding where and how your sessions take place, consider whether you can fully focus without interruptions. For safety and effectiveness, it is best to avoid attending sessions while driving or in public spaces.

Some therapists offer only specific formats, such as online-only or in-person-only, while others provide a combination. If you are unsure which option may suit you best, this is something you can explore together during an initial session. In certain circumstances, particularly when working with trauma or risk, in-person sessions may be recommended and adjusted accordingly.

I have undertaken comprehensive additional training in online psychotherapy and counselling, enabling me to work safely and effectively in this way. Online therapy can differ in important ways from in-person work, and choosing a therapist who is experienced in this modality can be especially important in times of crisis.

Each therapeutic format offers its own benefits and limitations. The most important thing is choosing the option that aligns with your needs, preferences, and capacity at this point in your life. By seeking support in a way that feels right for you, you are taking a meaningful step towards caring for your mental health.

Disclaimer: Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory or Psychology Today .

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