In-person vs virtual therapy: Which is more effective in 2026?
- Lexi Johnson
- 3 days ago
- 6 min read
The pros and cons of doing counseling sessions in person or online
If you’re looking for a counselor or exploring therapy options for 2026, then you may be wondering:
“Should I choose online therapy or in-person therapy?”
“Which is more effective?”
The truth is that both have benefits and drawbacks.
And in this article we will compare virtual and in-person counseling options to help you decide which works best for you.
We’ll also share some basic characteristics of quality therapy that you should expect no matter where your sessions take place!
PLUS…
We’ll tell you how you can get the best of both worlds, experiencing the advantages of in-person therapy and the conveniences of virtual therapy, while minimizing the disadvantages of both.
Note: While we consider the advantages and disadvantages of online and in-person counseling, keep in mind that the best option often depends on your specific situation, individual needs and unique personality.
Let’s dig in!
The pandemic and the acceleration of online therapy
We all know the classic image of therapy: you sit in an office, perhaps reclined on a chaise lounge, and talk with a mental health professional who takes notes on a spiral-bound notepad as you process events and emotions. In this stereotype, counseling happens in person, of course.
But then COVID-19 hit and everything shifted.
Virtual therapy existed before the pandemic, but when in-person interaction dramatically decreased for everyone, it quickly became the new norm. Like many kinds of appointments, online options safely provided accessible, convenient care for a larger number of people.
Improvements in technology and the proliferation of video conferencing platforms helped smooth the transition.
Big-brand companies offering exclusively online therapy through nationwide networks of counselors also took off during this time, becoming dominant players in the mental health industry.
Advantages and disadvantages of in-person therapy
A big component of therapy is building rapport with your counselor as they help you process emotions and experiences and ultimately understand yourself better.
There are many benefits to experiencing this in person.
In-person therapy advantages include:
Communication is richer with clearer relay and recognition of body language and other nonverbal communication when people are physically present with each other, making it easier to build connection and trust.
Sessions take place in a designated safe space that’s not associated with any other activities or responsibilities, allowing you to feel completely free to share what’s on your mind.
In cases of mental health crisis, the therapist is better positioned to make critical interventions.
In-person counseling is often more conducive to a truly individualized approach to therapy.
Distractions such as digital notifications and interruptions are minimized, allowing individuals to be fully present throughout each session for maximum benefit.
Having in-person sessions with your therapist can increase the atmosphere of trust and connection, creating the safety needed for vulnerability. These factors often lead clients to get more value from therapy sessions held face to face.
Having in-person sessions with your therapist can increase the atmosphere of trust and connection, creating the safety needed for vulnerability. These factors often lead clients to get more value from therapy sessions held face to face.
In-person therapy provides a calm, private space, free of distractions. This enables you to be more focused and introspective as you talk through your thoughts and feelings.
Some potential disadvantages of in-person therapy include:
In some smaller towns and rural areas there may be a shortage of in-person therapists.
If you are seeking a therapist who is focused on a niche specialization, you may be able to find it from the larger pool of virtual therapists (although it’s worth checking with local therapists too).
Transportation to and from therapy sessions is a challenge for some people, making virtual sessions a great alternative.
Depending on unique personality and needs, some people may actually feel more comfortable expressing themselves in a digitally mediated session than in person.
Despite the advantages of in-person therapy, depending on your location and your specific needs, the widespread availability of virtual therapy can be a lifesaver!
Advantages and disadvantages of virtual therapy
Virtual therapy has many benefits — it can be convenient, it makes counseling available to people who couldn’t otherwise access it, and it can help provide therapy to people in locations experiencing a shortage of in-person therapists.
Some advantages of online therapy:
Online counseling can be more convenient for many people.
It makes counseling available to people who couldn’t otherwise access it due to transportation or schedule issues.
It can help provide therapy to people in locations with a shortage of in-person therapists.
If you travel out of town, having the option to hold a virtual session with your local counselor can be a game changer.
However, virtual therapy can diminish some of the personal aspects of counseling sessions. There are challenges in digitally mediated communication in situations where nonverbal emotional context is so important, even as the technology continues to improve.
While virtual therapy can work in the right conditions, there are some things it simply cannot provide.
The potential disadvantages of online therapy include:
It can be harder to interpret nonverbal communication and catch the full emotional context in conversation which can create a barrier to building rapport with your therapist.
People can easily get distracted by other things happening around them or on the device they’re using for therapy.
The digital interface can create a barrier between you and your therapist.
People often have less privacy if they’re attending the virtual session from home or work.
Some clients have experienced a lack of personalization in therapy from platforms that exclusively offer virtual therapy.
But whatever the pros and cons of each format may be, remember that there’s no “one size fits all” therapy solution in mental health.
There isn’t a “one size fits all“ therapy solution in mental health.
Finding a therapist who offers both in-person and virtual options
On the one hand…
Many people experience the greatest benefit from therapy when they meet with their counselor face-to-face in a safe and private environment exclusively dedicated to their mental wellbeing.
On the other hand…
Many people also find online sessions valuable by allowing them the flexibility to attend from wherever is convenient.
Pro tip: You can find a therapist who offers both virtual and in-person sessions, so you can meet in person whenever your schedule permits it (especially early on while you’re developing familiarity) and switch to an online session on days when you can’t make the trip.
This can help you get the best of both worlds!
Some of the disadvantages of virtual therapy sessions can be mitigated when you’ve already built a strong rapport with your therapist through previous in-person sessions.
Some of the disadvantages of virtual therapy sessions can be mitigated when you’ve already built a strong rapport with your therapist through previous in-person sessions.
Getting the most out of virtual therapy sessions
If you are doing virtual therapy sessions, there are some simple things you can do to help reduce some of the potential drawbacks. It just takes a little bit of forethought and some intentionality.
Tips on getting the most benefit from your online session:
Thoughtfully arrange your environment. Choose a place that can be made as distraction free as possible, fully private and calming. Try to pick a room that doesn't have strong emotional associations with stressful activities or situations.
Close other applications and set your electronic device(s) to "Do Not Disturb" or similar focus setting for the duration of your session so that you don't get any distracting notifications popping up on your screen.
Use mindfulness to keep your attention focused on your session as if you were in the same room as your therapist.
What quality therapy should provide, regardless of the setting
When finding the right therapist for you, here are some general points to consider — whether sessions happen online or in person.
Quality counseling should always:
Be tailored to your individual needs
Make you feel heard and understood
Make you feel safe and comfortable to discuss whatever’s on your heart and mind
Help you learn to understand yourself better
Help you apply mental health knowledge and methods to your life with your specific situation and goals
Again, you can find these things in both online and in-person therapy. It just depends on what works best with your needs, schedule and unique personality.
The most important thing about therapy is that you’re taking advantage of this proven, natural, whole-person healthcare method for improving your mental and emotional wellbeing — whether it’s in person or virtual.
Congrats on taking this step in your mental health journey! If you have any questions about finding the right therapist for you, please reach out and contact us.
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