A few months ago, I started seeing a new therapist. Finding the right fit wasn’t easy. Firstly, I needed someone fluent in English because, while I’ve been living in Mexico recently, my Spanish isn’t yet at a conversational level. Secondly, I needed a therapist with experience in my non-normative gender identity and relationship style. And on top of that, affordability was vital, especially if I was committing to the personal development work I needed to do. Thankfully, I wasn’t picky about the format – online vs in-person therapy, both were on the table.
As luck (and a lot of searching and emailing) would have it, I found a fantastic therapist who ticked all the boxes – and guess what? They were online only. So, it’s been entirely new territory for me, but also fascinating to experience the unique dynamics of online therapy firsthand.
When I recently asked my followers about their therapy preferences, the responses were a whirlwind of passionate opinions. Some folks swore by the comfort and privacy of online sessions, while others emphasised the importance of in-person connection. It became clear that both formats offer distinct advantages and disadvantages.
Intrigued by these diverse experiences, I decided to delve deeper. So, in this blog, I’ll explore the pros and cons of both online vs in-person therapy. By examining each approach’s unique benefits and drawbacks, the insights here can hopefully shed light on which option might be the best fit for you.
Online vs in-person therapy: which works best?
After a few solid months of online therapy, I naturally asked myself: Does one format work better? The truth is, there’s no single champion. Both approaches to therapy offer valuable tools for navigating mental health challenges. So, the best choice really boils down to the individual.
Think of it like choosing your workout style. Some folks swear by the energy of a group fitness class. Others thrive in the quiet focus of a solo gym session. Your therapy preference can be just as personal. For me, online sessions have been a revelation – as you’ll read below, I’ve found certain elements comforting and effective. But I can see how others might miss the in-person connection with a therapist.
Here’s the good news: a growing body of research supports both options. A 2022 review of studies by Bond University, Australia, published in JMIR Mental Health, looked at 12 randomised controlled trials on the subject of online vs. in-person therapy. Guess what? They found that online therapy was just as effective as traditional in-person talk therapy for a whole range of mental health concerns.
So, what does this mean for you? It empowers you to choose the format that best suits your comfort level and lifestyle. If scheduling in-person appointments feels like a hurdle, online therapy offers flexibility. On the other hand, if you crave that face-to-face connection, prioritise finding an in-person therapist. Ultimately, the most important thing is finding a therapist you feel comfortable opening up to and a format that allows you to engage in the therapeutic process fully.
Online therapy: pros and cons
Now, let’s get comfy and unpack the world of online therapy. It’s exploded in popularity recently, and for good reason. Convenience is a significant perk – sessions from your couch in your pyjamas? Yes, please! Plus, online therapy can feel surprisingly private, which might make opening up to a therapist a little easier.
But hold on a sec; there’s another side to the coin. Tech glitches can be frustrating, and reading non-verbal cues can be trickier online. So, is online therapy a magic solution or a bit overhyped? Let’s explore the bright side and the not-so-bright to help you decide if it’s the right fit for you.
Online therapy benefits
“I’m all about online, says Argeniz, a musician based in Barcelona. “Just more comfort for some reason.” This feeling of relaxation and ease can be a huge advantage for some with online therapy, allowing you to open up more freely. Lexi, a hairdresser from London, echoes this sentiment:
I did in person with my therapist for the first few months and then moved to online. After that, I found I opened up faster with my therapist. I think being in a safe space (my home) and not having to travel after a difficult session was the best for me.”
Online therapy also breaks down some of the barriers to finding the right therapist for you. Web-based sessions mean more options, so you can connect with a specialist suited to your specific needs, regardless of location. This diversity is beneficial for people who don’t have access to a polyamory-friendly or trans-friendly therapist in their local area. Or, like me, you may need a therapist who speaks your language. “One of my partners, Bruno, loves online therapy because they can get a therapist who speaks Portuguese (they’re from Brazil),” notes Jayden, a nurse from Sydney.
Here are the key benefits of online therapy:
- Convenience and Accessibility: Perhaps the most significant advantage is the ease of scheduling and attending sessions. You can meet with your therapist from the comfort of your own home. Plus, on your own time, eliminating commute hassles and long waits in waiting rooms.
- Reduced Stigma: For some people, the idea of going to a therapist’s office can feel intimidating. Online therapy can feel more private and anonymous, making it easier to open up about personal struggles.
- Wider Therapist Choice: You’re not limited to therapists in your area. Online platforms (like Talkspace) allow you to connect with a therapist specialising in your needs, regardless of location.
- Affordability: Online therapy can sometimes be more affordable than traditional in-person therapy. Therapists who conduct sessions online may have lower overhead costs, and some platforms offer subscription-based services.
Disadvantages of online therapy
One of my biggest struggles with online therapy over the past few months has been dealing with poor WiFi – and not always being able to know if I would have complete privacy or not. My housemate took to having jam sessions at the same time as my therapy for a few weeks. This energy proved amusing at some points and annoying at other times. Plus, it’s meant I haven’t yet been able to plan to talk about the heavier stuff because I’ve never been sure how privacy or tech issues would impact my session each week.
Security concerns are also a valid consideration, as Holly, a credit controller from Leicester, UK, mentions:
Online just seems more impersonal and less secure somehow. Like someone else could watch/record your session without you knowing.”
While online therapy platforms prioritise security, there’s always a slight risk of confidentiality breaches due to technological vulnerabilities.
Additionally, online therapy might not be suitable for everyone. For people in crisis situations or those struggling with severe mental health conditions, the immediate support and intervention that can come with in-person therapy might be more appropriate. That said, online therapy can still be valuable in these situations. Still, it’s important to discuss your needs with a mental health professional to determine the best course of action.
To recap, here are the key disadvantages of online therapy:
- Tech Dependence: A reliable internet connection and a private space are essential for online therapy. Technical glitches or interruptions can disrupt sessions.
- Not for Everyone: While effective for many, online therapy might not suit everyone. It may be unsuitable for people in crisis situations or those struggling with severe mental health conditions.
- Body Language: Therapists rely on nonverbal cues like body language to fully understand a client’s state, which can be more challenging to read online.
- Privacy Concerns: While online platforms claim to prioritise security, there’s always a slight risk of confidentiality breaches due to technological vulnerabilities.
In-person therapy: pros and cons
What about the classic approach – face-to-face, in-person therapy? There’s a reason it’s been around for so long. In-person therapy offers a powerful sense of connection that can be incredibly beneficial for some folks. Plus, there are more therapeutic techniques beyond talking that can be provided when done in person.
But hold on a sec – in-person therapy isn’t all sunshine and roses. Scheduling can be a pain, and let’s be honest, traffic jams and public transport are not conducive to mental well-being. So, is in-person therapy the gold standard or a bit outdated? Let’s delve into the pros and cons to help you decide on the right path.
In-person therapy benefits
“I find it easier to read facial expressions and body language in person,” mentions Holly, describing why in-person therapy is best for them. This richer level of communication can foster a more profound sense of trust and safety for some, which is crucial for building a solid therapeutic relationship.
For some, the dedicated space of a therapy office can provide a clear separation between their personal lives and their therapeutic journey.
I used to find taking a tube journey home after in-person therapy tough,” says Cindy, a salesperson from London, “but I also enjoyed the ritual of having those sessions in a particular location that wasn’t my home. Frankly, I’ve had great experiences with both forms of therapy, but I am happy that my now in-person therapy is within walking distance of my home.”
Jayden is a big proponent of in-person therapy: “I’ve done both, and I always prefer in-person,” they note. “Something about that environment, being offered a cup of tea, sitting on a comfy couch – just helped me open up more. I also didn’t have to worry about people I lived with overhearing. And my therapist could read my body language more. She was able to point out more when I was seeming physically guarded or anxious.”
So, some of the benefits of in-person include:
- Stronger Therapeutic Connection: The physical presence of a therapist can foster a more profound sense of trust and safety for some clients. This connection can be crucial for building a solid therapeutic relationship, which is central to positive outcomes in therapy.
- Nonverbal Communication: Therapists can gain valuable insights from nonverbal cues like body language, facial expressions, and tone of voice. These can be more easily missed in online sessions.
- Focus and Engagement: Being in a dedicated physical space for therapy can help some clients stay focused. It can also minimise distractions compared to being at home.
- Additional Techniques: Therapists may be able to utilise a broader range of therapeutic techniques in person. For example, EMDR (Eye Movement Desensitization and Reprocessing) or movement-based therapy, which can be less effective online.
Disadvantages of in-person therapy
When I first gave therapy a real shot just over five years ago, I found the location a real struggle. I chose a therapist who matched the criteria I was looking for. But their office was on the other side of town. London is a big city, so I often had to dash out of work and somehow rush on the Underground at peak hour to get to my therapist’s office. And that’s if the trains were working. Sometimes, the station was closed due to overcrowding, or the line was down. So, I would have to miss a session I had already paid for. That stung a lot as my sessions were quite expensive.
The other challenge was the trip home. Often, I would feel besieged by feelings that had come up from my session but then have to face a 40-minute trip home on public transport. Not ideal. It can also be daunting for people who face discrimination and harassment travelling to and from in-person therapy. Lexi, who is trans, mentions:
After talking about trauma and different issues, I needed time to process. Going back out into the world and travelling home and being perceived by people felt very uncomfortable.”
I would also find myself beginning to charm my in-person therapist when I was feeling vulnerable, almost like I was trying to make them my friend. I’ve found that this has happened a lot less with online therapy. Something about the screen reminds me that I’m paying for it, and I don’t necessarily need to make this person like me because they’re doing their job.
Overall, here are some of the key disadvantages of in-person therapy:
- Accessibility: Travelling to in-person appointments can be challenging for people with limited mobility, transportation issues, or busy schedules.
- Scheduling Constraints: Therapists’ schedules may be more rigid, making it harder to find appointments that fit your needs compared to the flexibility offered by some online platforms.
- Stigma: There may still be a stigma attached to seeking therapy in person, leading some people to feel uncomfortable or embarrassed.
- Cost: In-person therapy can sometimes be more expensive than online therapy, although insurance coverage often applies to both.
Final thoughts on your therapy choice
Remember, this is a journey, and your needs might evolve over time. You could start with online therapy for convenience and switch to in-person sessions later. The key takeaway? Embrace the option that works best for you right now. Whatever your choice, therapy is always an excellent idea. Good luck!
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