Does online therapy really work? Can sitting across from your therapist on video really move the needle on anxiety, depression, or life stress? The short answer is yes, and the research is stronger than most people think.

What the research shows

Video therapy often matches in-person therapy in results

One recent meta-analysis looked at video-based psychotherapy for depression and found that it performed almost identically to in-person therapy. The effect size difference was tiny, and dropouts were similar between video and face-to-face groups (Giovanetti et al., 2022).

Similarly, in broader meta-analyses comparing psychotherapy delivered via telehealth with traditional face-to-face sessions including cognitive behavioral and family therapies delivered in populations encompassing addiction disorders, eating disorders, childhood mental health problems, and chronic conditions, researchers found no significant differences in outcomes like symptom improvement, alliance, functioning, or client satisfaction (Greenwood et al., 2022; Lin et al., 2022).

Therapeutic connection

Sometimes people are concerned about creating a human connection through a computer screen. Emerging data about this is promising and points to positive outcomes in developing a therapeutic connection with online therapy.

A meta-analysis of 34 samples in teletherapy found a small but significant positive correlation between the therapeutic alliance and symptom improvement. In other words: having a good connection with your therapist still predicts better outcomes, even online (Aafjes-van Doorn et al,. 2024).

In other words, the “click” you feel with your therapist isn’t lost in pixels. Therapists who know how to engage well online still build strong, healing relationships.

Online therapy helps remove real barriers

Effectiveness isn’t just about symptom change; it’s also about access to helpful services, and this is a place that online therapy really shines.

Many people who face geographic, mobility, or scheduling challenges would never get into therapy in the first place. Online options lower those barriers. Many clients we serve schedule their sessions over their lunch hours, or during the hour between school bus pickup and that first work meeting. If those clients had to commute to an office setting, they likely wouldn’t be able to commit to fitting regular therapy sessions into their busy weeks.

Online therapy also helps increase access to care for rural, non-metro communities where the number of mental health providers is much lower. It can also be really helpful to connect with someone outside your circle if you’re concerned about overlap with a clinician in a smaller community.

How we do online therapy right at Northlight

Because the science supports online therapy, but outcomes depend a lot on how it’s done, we make sure:

• You see a Minnesota licensed clinician with experience in telehealth best practices (engagement, privacy, managing tech issues).

• We do a warm welcome / tech check in the first session so you feel comfortable, not fumbling.

• We assess for treatment needs and the suitability of outpatient online services for your level of symptom presentation. In rare cases, our providers may refer out to higher levels of in-person care if needed.

• Even if you see one of our clinicians online, they are still Minnesotans just like you and may live in a community right next to yours. Unlike larger online therapy firms, we are still a local business, just using technology to connect with you! 

In sum

Online therapy works! The evidence shows that for many people and many conditions, it works as well as in-person therapy. It also offers unique advantages in accessibility and flexibility. But it’s not magic. Good outcomes still depend on a solid therapist, a good match, consistency, and a therapeutic relationship.

If you’re curious, why not try a session? At Northlight, we’d love to support you. We’re happy to talk you through the process, help you pick a therapist, and answer any questions you have. Hit “Contact” and we’ll get you started. And as long as you’re in Minnesota, we can meet you wherever you’re at…literally!