Should you see your therapist in person or online? Research suggests the format matters far less than most people think. Large reviews find online therapy by live video and in person therapy lead to very similar outcomes. So the real question is which setting helps you show up fully, and whether you connect with the therapist you choose. Here’s how I think about in person or online therapy, from our Pasadena office.
I’m Connor McClenahan, director of Here Counseling. We see clients in person at our office in Pasadena’s Playhouse District and through online therapy anywhere in California. People ask me this question all the time, so I want to give you a straight answer.
Is online therapy as effective as in person therapy?
Research suggests yes, for most people. A 2021 meta-analysis that pooled dozens of studies found that live video therapy differed only negligibly from in person therapy in outcomes. Another 2021 review found video sessions produced results largely equivalent to in person care. Format alone is not what decides whether therapy helps.
The first review is Fernandez and colleagues in Clinical Psychology and Psychotherapy. The second is Batastini and colleagues in Clinical Psychology Review. Both teams also note the research has limits and more careful studies are still needed. Still, the overall picture is reassuring: you are not settling for less by choosing online.
Why do people like online therapy?
Online therapy is convenient. You don’t have to leave your home, fight traffic, or find parking. Some people feel more comfortable talking in their own space instead of someone else’s. For busy parents, people with long commutes, and anyone living far from Pasadena, that ease can be the difference between getting support and putting it off.
Why do some people still choose in person therapy?
Online therapy has clear benefits, but I want to focus on what I hear from people who choose to come in. Three reasons come up again and again: no dings or notifications, a protected space that belongs only to them, and a feeling of connecting without effort. None of these make in person therapy better for everyone. They make it a better fit for some people.
1. No dings or notifications
When you’re on your laptop, an email, a text, or a calendar alert can pop up right when you’re trying to connect emotionally. Even one ding can pull you out of a hard moment and make it hard to get back in. In the office, your phone can stay in your bag and the session gets your full attention.
2. A protected space that is just yours
At home, you may worry about a partner, kids, or roommate walking in, or hearing you through the walls. That worry can make you edit what you say. Coming to the office gives you a space separate from home, work, and family, where you can say what you need to say. For a lot of people, that’s a real relief.
3. It feels effortless
In the room there is no lag, no frozen screen, no guessing what the other person is feeling. You can sense that your therapist is right there with you. Many people also like returning to the same room each week and picking up where they left off. That steadiness can feel safe.
| What matters to you | Online therapy | In person therapy |
|---|---|---|
| Convenience | No commute, session from home | Travel to Suite 629 in Pasadena |
| Distractions | Notifications can interrupt | Phone away, full attention |
| Privacy | Depends on who else is home | A room that is only yours for the hour |
| Feeling connected | Works well for many people | No lag or screen in between |
| Where you can be | Anywhere in California | Pasadena and nearby |
What matters more than in person or online?
Fit matters more than format. Research suggests the strength of your connection with your therapist, often called the therapeutic alliance, is one of the most consistent predictors of whether therapy helps. So take your time to find someone you feel safe with and who really gets you, whether you meet in the office or on screen.
A large 2018 meta-analysis by Flückiger and colleagues in Psychotherapy found that link across hundreds of studies. If you want to know what good fit looks like, read how to choose a therapist who fits you. Once that connection is there, it can be one of the biggest things that helps you grow.
How do I decide what is right for me?
- Notice your setting. Do you have a private room at home where no one can hear you?
- Notice your attention. Can you silence your devices and stay present on a screen?
- Notice your week. Would a commute make you skip sessions, or would the trip help you shift gears?
- Try a free consult. Talk with a therapist for 15 minutes and ask about both options.
You can also mix them. Some clients come in person most weeks and switch to online when they travel or get sick.
Frequently asked questions
Is online therapy as good as in person therapy?
Research suggests outcomes are very similar for most people. Meta-analyses comparing live video therapy with in person therapy find little to no difference on average.
Why would someone choose in person therapy?
Common reasons are fewer distractions from devices, a private space away from home and work, and the ease of being in the same room with no lag or tech issues.
Can I switch between in person and online sessions?
Often, yes. Many of our clients mix the two. Ask your therapist what works for their schedule and yours.
Where is the Here Counseling office?
Our office is at 595 E Colorado Blvd, Suite 629, Pasadena, CA 91101, in the Playhouse District. We also offer online therapy anywhere in California.
Start with a free consult
If you’re weighing in person or online sessions, you don’t have to figure it out alone. Meet our Pasadena therapists, then book a free 15-minute consult to talk through what would work for you. Come see us at Suite 629, 595 E Colorado Blvd, or meet online from anywhere in California.
