Is Online Therapy Effective? What the Research Says

Online therapy is effective for many mental health concerns. Research shows that virtual counselling can be just as effective as in-person therapy for anxiety, depression, stress, and burnout, especially when delivered by licensed therapists using evidence-based approaches. 

Online therapy has become a trusted option for mental health support in Calgary and across Alberta, but many people still wonder: does online counselling actually work? If you’re considering virtual therapy for anxiety, depression, stress, or burnout, it’s important to know what the research says before getting started.

Decades of research suggest that online therapy can be as effective as in-person counselling for many common mental health concerns, particularly when delivered by licensed therapists using evidence-based approaches such as cognitive behavioural therapy (CBT)¹². In this article, we’ll explore what the research says about online therapy, who it tends to work best for, and how to decide whether online therapy in Calgary is the right fit for you.

What Is Online Therapy?

Online therapy (also known as virtual therapy or teletherapy) involves working with a licensed mental health professional remotely using secure, confidential technology. Sessions may take place via:

• Secure video conferencing
• Phone sessions
• Secure messaging platforms
• Therapist-guided online programs

The therapeutic approaches used in online counselling,such as cognitive behavioural therapy (CBT), mindfulness-based therapy, and trauma-informed care, are the same evidence-based methods used in in-person therapy.

Why More People in Calgary are Choosing Online Therapy

The popularity of online therapy has surged over the past decade, with a massive acceleration during the COVID-19 pandemic. Lockdowns and social distancing pushed both therapists and clients to try virtual care.

Online therapy has expanded rapidly as more people seek flexible and accessible mental health care in Alberta. Online counselling can help reduce barriers such as:

• Commuting across Calgary or surrounding areas
• Limited access to local therapists
• Busy work, school, or family schedules
• Health or mobility challenges
• Reducing stigma for people hesitant to seek help

For many clients, attending therapy from a familiar environment can make sessions feel more comfortable and approachable.

What Does the Research Say About Online Therapy Effectiveness?

A large body of research, including systematic reviews and meta-analyses, has found that online therapy produces outcomes comparable to in-person therapy for many mental health concerns¹²³. When the same evidence-based approaches, such as cognitive behavioural therapy (CBT), are used, symptom improvement and overall outcomes are often similar across formats.

What Mental Health Concerns Respond Well to Online Therapy?

Research indicates that online therapy is particularly effective for anxiety disorders and depression, especially when structured approaches such as CBT are used.¹³ Studies directly comparing videoconference-based CBT with in-person CBT for mood and anxiety disorders have reported similar symptom improvements.³

Does the Type of Online Therapy Matter?

Yes. Research comparing different online therapy formats suggests that live, video-based psychotherapy tends to produce outcomes most similar to in-person counselling.²³ Evidence from both meta-analyses and randomised controlled trials supports the effectiveness of videoconference-based therapy when delivered by trained clinicians using evidence-based approaches.

Benefits of Online Therapy for Clients in Calgary

Studies highlight several benefits of online therapy, beyond clinical outcomes, that are especially relevant for clients in Calgary and across Alberta. These include improved access to mental health care, increased flexibility, and greater consistency in attendance, particularly for clients outside the city or in underserved areas.⁴

Limitations of Online Therapy

While online therapy is effective for many people, professional guidelines note that it may not be appropriate in every situation.⁵ Online counselling may not be recommended for:

• Individuals experiencing an acute mental health crisis
• Clients with active suicidal risk who need immediate support
• Certain severe or complex mental health conditions
• Situations where privacy at home cannot be ensured

In these situations, in-person therapy or a higher level of care may be more appropriate.

What Mental Health Professionals Recommend

Professional psychological organisations recognise online therapy as an evidence-based option when delivered ethically, securely, and by appropriately licensed clinicians.⁵ Best practices include:

• Working with licensed therapists registered in Alberta
• Using secure, confidential platforms
• Regularly reviewing whether online therapy continues to meet a client’s needs

Whether therapy is delivered online or in person, research consistently shows that the strength of the therapeutic relationship remains a key factor in effective treatment.

Is Online Therapy Right for You?

Research shows that online therapy works well for many people, but the right choice depends on your personal needs and circumstances. You may want to consider:

• Whether you feel comfortable meeting with a therapist online
• Whether you have a private space for sessions
• The type of concerns you’d like to work on

A qualified therapist can help you decide whether virtual therapy or in-person counselling is the best fit.  If you need help with determining who might best support you (e.g., psychologist or counsellor), see What’s the Difference Between a Psychologist and a Counsellor in Calgary for guidance.

Final Thoughts

Online therapy is no longer just a convenient option, it is a well-supported, effective form of mental health care. For many people in Calgary and across Alberta, virtual counselling offers a flexible way to work through anxiety, depression, stress, and life challenges with professional support.

A Gentle Next Step

If you’re interested in learning more about how online therapy in Calgary works and whether it might be a good fit for you, you can explore my overview of online therapy and what to expect.

You’re welcome to reach out to learn more about our online therapy services, ask questions, or book a consultation to explore whether this approach feels like a good fit for you.

A note on research:
The information shared in this article is based on peer-reviewed research and professional practice guidelines. While research strongly supports online therapy for many concerns, individual experiences may vary. Therapy outcomes depend on factors such as personal needs, the therapeutic relationship, and the appropriateness of the treatment approach.

References:

1. Carlbring, P., et al (2018). Internet-based vs. face-to-face cognitive behavior therapy for psychiatric and somatic disorders: An updated systematic review and meta-analysis. Cognitive Behaviour Therapy, 47(1), 1–18.
2. Fernandez, E, et al. (2021) Live psychotherapy by video versus in-person: A meta-analysis of efficacy and its relationship to types and targets of treatment. Clin Psychol Psychother. 28:1535–49. doi: 10.1002/cpp.2594
3. Stubbings, DR, Rees CS, Roberts LD, & Kane RT (2013). Comparing In-Person to Videoconference-Based Cognitive Behavioral Therapy for Mood and Anxiety Disorders: Randomized Controlled Trial. J Med Internet Res 2013;15(11):e258 doi: 10.2196/jmir.2564
4. Hilty, D. M., et al (2013). The effectiveness of telemental health: A review. Telemedicine and e-Health, 19(6), 444–454.
5. College of Alberta Psychologists. (2024, September). Practice Guideline: Use of Technology.