Is Online Therapy Any Good?

claireplumbly
Oct 13
6 min read

A woman sits at a desk opposite a computer screen speaking to a therapist online

By Dr Claire Plumbly, Clinical Psychologist, EMDR Consultant & Founder of Plum Psychology.

I've worked in psychological therapy for over 20 years and I believe that therapy needs to adapt to modern life - that people shouldn’t have to travel far or rearrange their whole day just to access psychological support, otherwise they struggle to commit and leave therapy prematurely. At my practice, Plum Psychology, we find that many people are faced with this dilemma - wait a long time for a local therapist to become available or see an online therapist It's therefore a good question to ask “Is online therapy any good?”

The short answer is yes, with the right setup, training, and expectations, online therapy is just as effective, and in many cases more accessible and sustainable, than traditional face-to-face therapy. Below I explain why (with evidence) and what benefits online therapy offers - especially for busy professionals, people in remote areas, or anyone for whom convenience, privacy and flexibility matter. But I also give the caveats so you can consider when it won't suit you.

A note on terms - 'online therapy' is synonymous with 'teletherapy', 'remote therapy' and 'video therapy'. In all cases this refers to a therapy session that is carried out live on the internet, with a therapist trained using a video-conferencing software.

Does Online Therapy Really Work?

Yes. A growing body of research shows that sessions delivered by a qualified therapist over Zoom, Teams or other secure platforms, is just as effective as face-to-face sessions for many common difficulties.

A large systematic review and meta-analysis found that outcomes and in videoconference psychotherapy were comparable to in-person therapy.
Studies of online CBT show similar results - it’s effective, acceptable, and produces comparable improvements in anxiety and depression to traditional therapy ).
There is growing evidence for the same outcomes for EMDR provided online too - with clients quoted as finding this option made them feel more in control and the therapists quoted as finding it 'safe and effective'

So while sitting in the same room can feel different, the evidence consistently shows that when therapy is delivered in real time by a trained clinician, the results hold up, here are some of the reasons why.

1. It Fits Around Real Life

For many of the professionals we work with, time is their scarcest resource. Online therapy takes away the travel, parking and logistics that can make in-person sessions hard to maintain. It can also be an wonderfully practical option if you're stuck at home perhaps because you're looking after dependents or are physically unable to travel.

You can meet your therapist from your home, office, or even your parked car -anywhere you feel comfortable and have privacy. That flexibility makes therapy sustainable, and means progress doesn’t get lost when your work, family or travel demands change. It means that people are less likely to drop out due to practical reasons.

2. It Can Feel Safer and More Grounded

Being in your own space can make it easier for your some people to relax. For clients dealing with trauma, anxiety or burnout, this sense of safety and control is vital. You can use your own grounding tools - your favourite blanket, a pet nearby, a cup of tea - to support yourself with harder moments in therapy.

From feedback from my own clients a few mention how online sessions felt less intimidating to get started with, and this allowed them to open up faster.

3. You Get the Right Therapist, Not Just the Nearest One

Online therapy removes geographical limits. Instead of being restricted to local services, you can work with a psychologist who genuinely fits your needs and personality - whether that’s an EMDR specialist for trauma, a CFT-trained clinician for self-criticism, an ACT therapist to support you through periods of anxiety or stuckness, or someone experienced in burnout recovery.

At Plum Psychology, we match you with the member of our small team whose expertise aligns with your particular life experience and goals, no matter where you are in the UK.

4. It’s Private, Professional and Regulated

It's important to ensure your therapist is using a secure, encrypted platform and that they follow the same professional standards as in-person sessions. Confidentiality, data protection and ethical practice are non-negotiable. At Plum Psychology we have established protocols for good practice with carrying out our online sessions so you will get the same standard of care no matter who you see.

5. It’s Backed by Professional Guidance

Whilst online therapy found popularity during the pandemic the strong evidence and convenience has shown that this is not just a temporary workaround but is now recognised as a legitimate form of care.

NHS England formally includes video consultations within its remote-consulting framework, noting they can increase access and flexibility for patients.
The British Psychological Society (BPS) has published guidance for psychologists delivering therapy online, confirming it’s an effective and ethical way to practise when confidentiality and consent are carefully managed.

What this means is that online therapy isn’t a compromise - it’s a recognised, evidence-based part of mental health care in the UK now.

Is the Relationship/Connection the Same Online?

Some people understandably worry that therapy through a screen will feel less personal, and some studies do find subtle differences. For instance, this meta-analysis in 2018 reported that while outcomes in terms of therapy-gains were equal, clients sometimes rated the therapeutic alliance slightly lower in online sessions. But this newer study in 2024 helps explain why: less experienced therapists can find it harder to read emotional cues online, while seasoned clinicians adapt more easily - adjusting tone, pacing, and nonverbal warmth to maintain connection.

This point is important. Some large therapy providers became popular during the pandemic offering very cheap therapy sessions, this is because they're engaging newly qualified therapists to provide this. This is not only potentially unsafe (as the therapists aren't offered team support and aren't being paid enough to pay for this themselves adequately) but it also means the therapeutic relationship could suffer.

At Plum Psychology we are proud to work as a team of clinicians, each of whom has a minimum of 10 years of experience in mental health, which makes us adept at translating those same relational skills online. In fact, in our end of therapy feedback our clients describe sessions as more focused and less intimidating - the connection remains, just through a different lens.

When we've had team discussions about best online practices we have shared our observations and found a similar pattern - clients who are familiar with interacting on screens for other areas of life tend to find online therapy natural and accessible and no barriers to therapeutic alliance.

When Online Therapy Might Not Be the Best Fit

There are a few situations where online therapy isn’t ideal:

When someone is in acute crisis or needs local, in-person support in the form of a multi-disciplinary team.
If there’s poor internet connection or no private space to talk freely.
If you have no moments between your scheduled therapy session and the next meeting - it's helpful to build in at least a 30 minute buffer (booking a session before a lunch break for example). If you were seeing a therapist in-person the travel time home allows some decompression time, and something similar can be beneficial to build in if seeing your therapist online.

Quick FAQs About Online Therapy

Does online therapy work as well as in-person? Yes. Multiple studies and meta-analyses have found that outcomes and therapeutic connection in video-based therapy are comparable to face-to-face work.

Is it recognised by UK professional bodies? Yes. NHS England supports remote consultations, and both NICE and the British Psychological Society (BPS) include online therapy within their recommended and ethical frameworks.

Can EMDR be done online? Yes - with adaptations. Many EMDR practitioners (including our team) are trained in delivering EMDR safely via video, using secure online bilateral-stimulation tools and grounding techniques.

What do I need for a session? Just a private space, a stable internet connection, and ideally a pair of headphones. We’ll send you a secure link and talk you through what to expect before your first session.