A common hesitation before booking therapy online is simple: will it actually work as well as sitting in an office with a therapist? It is a reasonable thing to ask before you invest time and money. The good news is that this question has been studied a lot, and the research gives a fairly clear answer.

What the research says

Two large reviews are worth knowing about.

  • Video sessions compared with in-person sessions. A 2021 meta-analysis by Batastini and colleagues, published in Clinical Psychology Review, pooled studies that compared mental health services delivered by videoconference with the same services delivered face to face. Overall, outcomes were not significantly different between the two formats.
  • Internet-based CBT compared with face-to-face CBT. A 2018 meta-analysis by Carlbring and colleagues in Cognitive Behaviour Therapy looked at guided internet-delivered cognitive behavioural therapy for psychiatric and somatic conditions and found effects equivalent to face-to-face treatment.

Research on the therapeutic relationship points in the same direction. Reviews of videoconferencing psychotherapy, such as Simpson and Reid’s 2014 review, found that clients generally rate their connection with the therapist about as highly as clients seen in person. That matters, because the quality of that relationship is one of the most consistent predictors of how well therapy goes.

In short: for most common concerns, including anxiety, depression and stress, the format matters less than the quality of the therapy and the fit between you and your therapist.

Where online therapy has a real advantage

The practical benefits are not small. For many people they decide whether therapy happens at all.

  • No commute. In Toronto, a one-hour appointment across the city can take most of an afternoon once you add travel. Online, it takes the hour.
  • Consistency. Sessions are easier to keep during busy weeks, bad weather or travel, and progress in therapy depends a lot on showing up regularly.
  • Access beyond your neighbourhood. You can choose a therapist for their approach, specialisation or language, not just their postal code. That is especially helpful outside large cities, or if you want therapy in a language other than English.
  • Familiar surroundings. Some people find it easier to open up from their own space than in an unfamiliar office.

When in-person may be the better choice

Online therapy is not the right fit for every situation, and a good therapist will tell you so.

  • If you do not have a private, quiet place to talk where you will not be overheard.
  • If your internet connection is unreliable enough to keep interrupting sessions.
  • If you are in an acute crisis or need a higher level of care than weekly outpatient therapy. In an emergency, call 9-8-8 (Suicide Crisis Helpline, 24/7), call 911 or go to the nearest emergency department.
  • If you have tried video sessions and simply find that you cannot settle into them. Personal preference is a valid reason.

How to get the most out of online sessions

  1. Treat it like an appointment, not a call. Block the time in your calendar and give yourself five minutes before and after, rather than jumping in straight from a meeting.
  2. Protect your privacy. A closed door, headphones, and a room where no one will walk in. If home is not private, some people use a parked car or a booked meeting room.
  3. Turn off notifications. Email and messages on the same screen are a constant pull away from the conversation.
  4. Test your setup once. Check your camera, microphone and connection before the first session so it does not eat into your time.
  5. Say so if something feels off. If the format is making it harder to talk, tell your therapist. Adjustments are often simple.

What to look for in an online therapist in Ontario

Online makes it easy to find someone, so it is worth checking a few things first:

  • Registration. In Ontario, psychotherapy is a regulated profession. Look for a Registered Psychotherapist (CRPO), a psychologist, or another regulated health professional, and check the public register if you want to confirm.
  • A secure platform. Ask what platform is used and how your information is protected.
  • Insurance receipts. Sessions with a Registered Psychotherapist in private practice are not covered by OHIP, but many extended health plans reimburse them. Check your plan’s wording before you start.
  • A chance to talk first. A short free consultation lets you judge the fit before committing to a full session.

Online therapy with BridgeMinds

BridgeMinds Psychology & Psychotherapy works online with clients across Ontario, and with clients in Quebec under supervised practice within the OPQ framework. Carolina Vintu, PhD, is a Registered Psychotherapist (CRPO) and offers sessions in English, Russian and Romanian. Individual sessions are $180 and couples sessions are $200, and receipts are accepted by most private insurance plans, including Sun Life, Manulife, Desjardins, Blue Cross and Green Shield.

You can read more about how sessions work on our online therapy page, see our anxiety therapy and burnout therapy services, or book a free 15-minute consultation.