Three in five people (Statistics Canada, 2023) in Canada who needed healthcare used virtual consultations. Among all healthcare services, mental health appointments saw some of the highest rates of video use: with 46.3% of people accessing mental health services through video meetings. As this shift continues, many people are discovering something unexpected: for therapy specifically, talking through a screen can actually feel more comfortable than sitting face-to-face in an office. Here's why.
Just as effective as in-person therapy
One of the biggest concerns people have about online therapy is whether it can truly match the effectiveness of traditional face-to-face sessions. It's a reasonable question because after all, therapy relies heavily on connection, trust, and communication. Can those elements really translate through a screen?
The short answer: yes. Research (Lin, T., Hecknam T. G., & Anderson, T., 2022) consistently shows that online therapy delivers results comparable to in-person treatment for a wide range of mental health concerns.
Similar technique and modality
Online therapy isn't a different type of therapy. It's the same therapy delivered through a different medium. Your therapist uses the exact same evidence-based techniques and therapeutic approaches whether you're sitting in their office or connecting via video call.
Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), psychodynamic therapy, solution-focused therapy, and other established modalities all work effectively in an online format. For example, a study (Luo et al., 2020) showed that electronically-delivered CBT was more effective than face-to-face CBT at reducing depression symptom severity, with no significant differences in participant satisfaction. Also, the therapeutic relationship, which research identifies as one of the most important factors in successful therapy, develops just as strongly through virtual sessions as it does in person (Davis et al., 2024).
Therapists conducting online sessions have the same training, credentials, and professional standards as those working in traditional office settings. In Canada, online therapists must be registered with their provincial regulatory college and follow the same ethical guidelines. The only difference is where you and your therapist are physically located during your sessions.
Same outcome
Multiple studies (Fernández-Álvarez et al., 2021) have examined whether online therapy produces the same results as traditional therapy, and the evidence is compelling. Research has found no significant difference in treatment outcomes between online and in-person therapy for conditions including depression, anxiety, PTSD, and relationship issues.
What matters most isn't whether you're in the same room as your therapist. it's the quality of the therapeutic relationship, your therapist's skill and training, and your own commitment to the process. Online therapy provides all the essential elements needed for meaningful change: a safe space to talk, professional guidance, evidence-based interventions, and consistent support.
For some people, online therapy may even produce better outcomes because the format itself reduces barriers. When you're more comfortable, more consistent with appointments, and less stressed about logistics, you can focus more energy on the actual work of therapy.
Privacy and anonymity
One of the most significant ways online therapy creates comfort is by offering a level of privacy and anonymity that traditional in-person therapy simply can't match. For many people, the fear of being seen seeking mental health support remains a real barrier to getting support.
No waiting room anxiety
One of the most immediate comforts of online therapy is eliminating the anxiety many people feel in traditional waiting rooms. There's no risk of running into a coworker, neighbour, or acquaintance while waiting for your appointment. You don't have to wonder if someone will recognize your car in the parking lot or see you entering a therapist's office building.
This might seem like a small detail, but for many people, it's a major source of stress. The fear of being "found out" can be so overwhelming that some people avoid seeking therapy altogether. A national Canadian survey found that privacy and security concerns were among the most common barriers when Canadians considered accessing mental health supports, with approximately three-quarters of participants reporting some form of barrier to accessing these services (Lal et al., 2022).
Online therapy removes this obstacle entirely. Your therapy sessions happen in the privacy of your own space, and nobody needs to know you're receiving support unless you choose to tell them. This anonymity can be particularly important for people living in small communities where maintaining privacy feels nearly impossible, or for those whose cultural backgrounds carry strong stigma around mental health care.
Control over your environment
Beyond avoiding the waiting room, online therapy gives you complete control over where your sessions take place. You can attend therapy from your bedroom, your car during lunch break, your office with the door closed, or even from a quiet spot outdoors. The choice is entirely yours.
This control extends to more than just location. You decide what your therapist sees in the background, whether your camera is on or off (if your therapist allows it), and how you present yourself during sessions. Research has shown that because online therapy can be provided anonymously and without being seen entering a therapist's office, it enhances service users' sense of privacy. This perceived or actual anonymity often leads to reduced inhibition and greater openness in discussing emotional topics (Stoll et al., 2020).
Some people find they can be more honest and vulnerable when they're in their own safe space rather than in an unfamiliar clinical setting. There's something psychologically reassuring about being surrounded by your own belongings, sitting in your favorite chair, and having your support system (whether that's a pet, a comfort object, or just the familiarity of home) within reach.
The digital format also means you have more control over the therapeutic relationship itself. You can take a moment to collect your thoughts without the pressure of filling uncomfortable silences in a physical room. You can jot down notes during the session without it feeling awkward. And if you become overwhelmed, you're already in a safe space rather than having to compose yourself before driving home.
For people dealing with social anxiety, agoraphobia, or simply intense shyness about mental health topics, this environmental control can make the difference between seeking help and continuing to struggle alone. Research on young people's online help-seeking found that the perceived benefits include anonymity and privacy, ease of access, and an increased sense of control over their help-seeking journey (Pretorius et al., 2019).
Online therapy doesn't eliminate the need for trust and openness in the therapeutic relationship. Those remain essential, but it does remove some of the external pressures and anxieties that can get in the way of building that relationship in the first place.
Control and autonomy
One of the most empowering aspects of online therapy is the level of control it gives you over your therapeutic experience. Unlike in-person therapy, where many elements are predetermined by the physical setting and established norms, online therapy offers flexibility that can make the entire process feel more manageable and less intimidating.
Choice of communication method
Online therapy isn't one-size-fits-all. Depending on your comfort level and needs, you can choose from several different formats: live video sessions, phone calls, or even text-based therapy through secure messaging platforms.
This flexibility is significant because different people feel comfortable sharing in different ways. Some find it easier to open up when they can see their therapist's face and read their expressions. Others feel less anxious talking on the phone without the pressure of being visually observed. Still others find that writing out their thoughts in text-based therapy helps them process emotions more clearly and express things they might struggle to say out loud.
You can also start with one method and transition to another as you become more comfortable. Many people begin with text or phone sessions to ease into therapy, then progress to video once they've built trust with their therapist. There's no rule that says you must commit to one format forever. Your therapy can evolve as your needs and comfort level change.
This choice extends to practical details too. Don't feel comfortable showing your face today? Many therapists are fine with camera-off sessions. Need to attend a session from your car because it's the only private space available? That works too. Online therapy adapts to your circumstances rather than forcing you to adapt to rigid office protocols.
You set the pace
Online therapy can make it easier to manage the emotional intensity of sessions in ways that feel right for you. While your therapist guides the therapeutic process, the format gives you more control over pacing and boundaries.
If a topic feels too overwhelming, you have the option to take a brief pause, step away for a moment, or ask to shift the conversation: all without the awkwardness that can come with doing these things in a physical office. Some people find it easier to regulate their emotions when they're in their own space, where they can take deep breaths, grab water, or use other coping strategies without feeling self-conscious.
The structure of online sessions can also feel less rigid. While appointment times are still scheduled, you're not bound by the formality of arriving early, sitting in a waiting room, and then transitioning through multiple spaces before and after your session. You log in when it's time, you log off when you're done, and you can immediately move into whatever helps you process the session, whether that's journaling, taking a walk, or simply sitting quietly.
Research on client experiences with online cognitive behavioral therapy found that clients who had reliable internet access and a comfortable environment reported feeling more in control of their therapy. The study noted that this sense of empowerment was closely tied to clients' ability to choose settings that felt emotionally safe, with some describing the flexibility to engage in therapy from their own bed or while wearing comfortable clothing as empowering (Houle et al., 2025).
Digital boundaries feel safer
For many people, the physical distance created by a screen actually makes it psychologically safer to discuss difficult topics. The digital format creates what some therapists call "optimal distance", which is close enough to build connection, but with enough separation to feel safe.
Research suggests that conducting psychotherapy online offers the possibility to adapt services to specific patients, enhancing patient control and empowering the patient, which can result in better adherence to treatment (Stoll et al., 2020). The screen provides a boundary that feels protective while still allowing for genuine therapeutic connection. Online therapy empowers patients because it's easier to change therapists if needed, giving patients more control over their therapy and reconfiguring the balance of power between therapist and patient to make the interaction more collaborative.
This digital distance can be particularly beneficial for people who have experienced trauma, those with attachment issues, or individuals who feel uncomfortable with physical proximity. However, this same quality that makes online therapy feel safer for some can feel too distant for others. Some people need the physical presence and energy of in-person connection to fully engage in therapy.
Convenience reduces barriers
While the emotional benefits of online therapy are significant, the practical advantages shouldn't be overlooked. Sometimes the biggest barrier to getting help isn't the fear of therapy itself: it's simply fitting it into your life.
Reduced commute stress
Eliminating travel to and from appointments can be transformative. A typical in-person therapy session requires driving across town, finding parking, navigating traffic, and dealing with weather conditions. In Canadian cities where winter storms make travel challenging or rush hour adds significant time, a 50-minute appointment can easily consume two hours of your day.
For many Canadians, this travel time becomes the deciding factor in whether therapy happens at all. Parents struggle to arrange childcare for extended absences. Shift workers can't accommodate appointments during peak traffic times. People with chronic pain find commuting exhausting. And those without reliable transportation face even greater barriers.
Online therapy means sessions can happen during lunch breaks, between meetings, or after the kids are in bed, without travel logistics. This saved time and energy can be redirected toward your actual mental health care rather than exhausting yourself just to access it.
Increase post-session recovery time
Therapy sessions can be emotionally intense. With in-person therapy, you must compose yourself enough to walk through a waiting room and drive home while still processing difficult emotions.
Online therapy allows immediate transition to your own safe space. When your session ends, you're already home. You can sit with your feelings, cry if needed, or simply rest without performing emotional composure for the outside world. This immediate access to recovery space can make therapy more effective, as you can fully process emotions without suppression.
Better accessibility for remote areas and people with disabilities
Online therapy dramatically expands access for Canadians historically underserved by traditional mental health systems. For people in rural or remote areas, particularly Northern regions, accessing specialized care often means traveling hours to the nearest city or going without. A national survey found that Canadians in rural areas consistently report geography as a primary barrier to mental health services (Shen et al., 2022). Online therapy eliminates this entirely.
For people with disabilities, online therapy removes multiple barriers: inaccessible buildings, transportation challenges, mobility issues in small offices. Someone using a wheelchair doesn't navigate inaccessible buildings. Someone with chronic fatigue doesn't expend energy on travel. Someone with sensory sensitivities controls their environment completely.
Online therapy also benefits people temporarily unable to leave home due to illness, injury, or caregiving. The convenience isn't just about making life easier: for many Canadians, these practical benefits make therapy possible at all.
When online therapy might not feel comfortable
While online therapy offers many advantages, it isn't the right fit for everyone. Understanding the potential limitations can help you make an informed decision about whether virtual therapy will work for your needs.
Technical difficulties and distractions
One of the most practical challenges of online therapy is its reliance on technology. Internet connections can be unreliable, video can freeze, and audio can cut out, disrupting the flow of crucial moments in a session. A 2022 survey found that 48% of psychologists reported internet connectivity problems with telehealth, while 46% experienced technical difficulties (Wilson College, 2023).
Beyond technical issues, online therapy introduces distractions that don't exist in traditional offices. Research on therapists' experiences during COVID-19 found that 63.4% reported difficulties with either therapist or patient distraction during sessions. Interestingly, while many challenges decreased as therapists adapted to online work, distraction issues actually increased over time (Békés et al., 2021).
Family members, pets, doorbells, and household responsibilities can all intrude on sessions. Not everyone has access to a truly private, quiet space. For people in shared accommodations, with small children, or limited privacy, finding an appropriate environment for online sessions can be genuinely challenging.
Missing in-person connection
Despite research showing online therapy can be as effective as in-person treatment, some people find something essential is lost through a screen. The inability to fully read body language and the absence of physical presence can make the therapeutic relationship feel less complete.
A study examining therapists' experiences found that difficulty assessing non-verbal communication was a primary disadvantage of online counselling. Therapists noted that while they could focus on facial expressions, "the rest of the body is vanished," potentially affecting the depth of connection (Moudatsou et al., 2024).
Some people simply need the physical presence and energy of face-to-face interaction to feel fully engaged in therapy. For these individuals, online therapy may feel distant or disconnected, making it harder to build the trust and rapport essential for therapeutic progress. This doesn't mean online therapy doesn't work: it means it may not be the best personal fit for everyone.
How to find the right online therapy services in Canada
Online therapy offers many benefits that make it more comfortable to get support from mental health professionals. But to experience these benefits safely, work with qualified therapists through secure, compliant platforms.
When choosing online therapy in Canada, ensure your therapist has proper credentials and is registered with their provincial regulatory college. Your platform should be PHIPA and PIPEDA compliant to protect your privacy. Secure platforms like Jane App meet these Canadian standards.
At Stellocare, all our therapist members are verified professionals with extensive education (most hold at least a master's degree). They're experienced in online therapy and registered with their provincial regulatory bodies.
Finding the right therapist is simple:
Ask our AI assistant for personalized recommendations
Browse our directory of verified therapists
Request a personal referral from our social workers
Ready to start? Connect with a qualified online therapist today.
This article was written by Nicholas Wong, the founder of Stellocare. Nicholas is a Registered Social Worker in Ontario and holds master's degrees in both Family Counselling and Computer Science. He is dedicated to merging technology with mental health practice.
About Stellocare
This insight comes from Stellocare, Canada’s trusted network of verified mental health professionals. Connect with our therapists today by asking our AI, browsing our list, or requesting a personal match from our social worker.
