Exploring the Strengths and Differences of Therapy Formats
Over the past few years, online therapy has shifted from a niche option to a widely accepted mode of mental health care. While many people once associated therapy with sitting in a quiet room across from a psychologist, video sessions and telehealth options are now a regular part of life for both clients and clinicians.
But is online therapy as effective as in-person therapy? And how do you know which approach is right for you?
At Cova Psychology, our psychologists in Melbourne offer both in-person and online therapy, and we’ve seen firsthand how helpful both formats can be. The best option often comes down to your personal needs, preferences, and lifestyle. In this article, we’ll explore what the research says, what we’ve observed in practice, and what might help you make an informed choice.
What is Online Therapy?
Online therapy—also known as telehealth or telepsychology—involves working with a registered psychologist via a secure video platform. Just like in-person sessions, the structure of the therapy remains the same: you and your psychologist meet regularly to explore your concerns, develop insight, and work towards your goals using evidence-based techniques.
At Cova Psychology, our online therapy sessions are conducted via a private, encrypted platform, ensuring your confidentiality and security are upheld. You can attend sessions from home, the office, or even from your car if needed—anywhere quiet and private.
Is Online Therapy Effective?
This is the most common question we hear from people considering telehealth. The short answer is yes—there is strong evidence that online therapy can be just as effective as in-person therapy for many presentations, including anxiety, depression, trauma, stress, and relationship concerns.
Numerous studies over the past decade have shown that online Cognitive Behavioural Therapy (CBT), for example, is as effective as face-to-face CBT in reducing symptoms of anxiety and depression. Other therapeutic approaches, such as Acceptance and Commitment Therapy (ACT), Compassion-Focused Therapy (CFT), and EMDR, have also been adapted for online use with good outcomes.
In practice, we’ve found that the quality of therapy depends far more on the strength of the therapeutic relationship, the clarity of goals, and the client’s engagement than whether the session takes place in a room or on a screen.
Benefits of Online Therapy
While some clients are initially unsure about meeting online, many come to appreciate the flexibility and accessibility it offers. Some of the main benefits include:
1. Convenience and Comfort
Online therapy removes the need for travel, parking, and waiting rooms. It’s often easier to fit into a busy schedule, and some people feel more relaxed speaking from the comfort of their own home. This can be especially helpful for those with chronic health conditions, mobility issues, parenting responsibilities, or long commutes.
2. Access to the Right Psychologist
When geography is no longer a barrier, you can work with the psychologist who best suits your needs, even if they aren’t nearby. At Cova Psychology, many of our psychologists in Melbourne support clients who live in regional areas or interstate. For clients with very specific therapy goals—such as trauma therapy or support for neurodivergence—online options can make it easier to access someone with the right experience.
3. Continuity of Care
Online therapy has also helped many people stay connected to therapy through life changes. Whether you’re travelling, unwell, or moving house, you can often continue working with your psychologist without interruption.
4. Reduced Anxiety
Some clients experience social anxiety or find the idea of attending a clinic overwhelming. Starting online can feel less intimidating and provide a gentler entry point into therapy. For others, it removes the stress of being seen arriving at a clinic or having to sit in a waiting room.
Potential Drawbacks of Online Therapy
Of course, online therapy isn’t for everyone, and there are times when in-person sessions may be more appropriate or feel more effective. Some of the potential downsides include:
1. Privacy Concerns
While your psychologist’s environment will be confidential, your own setting might not be. If you live with others or don’t have access to a private space, it can be difficult to speak freely or focus. Some clients find this frustrating or distracting.
2. Technical Difficulties
Most of the time, video sessions run smoothly—but occasional glitches do happen. Internet dropouts, microphone issues, or difficulty hearing can interrupt the flow of a session. These aren’t usually deal-breakers, but they can add a layer of stress, especially in more emotionally charged conversations.
3. Less Access to Non-Verbal Cues
While psychologists are trained to notice facial expressions, tone, and pauses even on video, some subtleties of body language are easier to observe in person. Likewise, some clients feel that eye contact and connection come more naturally face-to-face.
That said, many of our clients at Cova Psychology have reported that they feel just as connected to their psychologist online after a few sessions—sometimes even more so due to feeling more at ease in their environment.
When In-Person Might Be the Better Fit
There are times when we might recommend starting with in-person sessions, especially if:
You’re dealing with acute distress and benefit from in-room support
You feel disconnected or flat in virtual environments
You’re navigating intense relational issues that benefit from a fuller view of interpersonal dynamics
You want to include creative or somatic work that requires physical props or space
You might also just prefer being in a shared physical space—and that’s completely valid. There’s no right or wrong answer, only what works best for you at this time in your life.
When Online Therapy Works Well
In our experience, online therapy can be particularly helpful when:
You need flexibility due to work, family, or health commitments
You live in a rural or remote area without easy access to in-person care
You have a strong preference for a particular psychologist who is not nearby
You’re looking to continue therapy through travel, illness, or relocation
You feel safer or more comfortable opening up from your own space
Many clients also choose to blend formats—seeing their psychologist in person sometimes and attending online when it suits them. This hybrid approach offers the best of both worlds and supports continuity.
What Clients Say About Online Therapy
At Cova Psychology, we regularly receive feedback from clients who were initially unsure about online therapy but ended up finding it surprisingly effective. Some have even told us they prefer it to in-person sessions because they can be more emotionally open without the distractions of a clinic setting.
Others appreciate how online therapy allows them to keep working with the same psychologist when life circumstances change. Being able to maintain that continuity—without having to start over with someone new—can be a major part of what makes therapy effective over time.
Finding the Right Fit
Ultimately, the success of therapy comes down to more than format. A strong therapeutic relationship, evidence-based treatment, and a psychologist who understands your goals are all far more important than whether the session is online or in-person.
If you’re unsure which format might suit you, you don’t have to make a long-term decision right away. Many of our clients at Cova Psychology try both and decide based on how they feel.
Getting Support, Your Way
If you’re considering therapy and wondering whether online or in-person is right for you, we’re here to help you explore your options. At Cova Psychology, our psychologists in Melbourne offer both formats with the same depth of care, evidence-based treatment, and commitment to your well-being.
Whether you’re in the Melbourne CBD or connecting from home, you deserve therapy that fits your life.
Dr. Sarah Valentine
Sarah is a Clinical Psychologist and co-director of Cova Psychology. She has worked in a range of settings in both the public and private sectors of mental health system in Melbourne over the past 20 years. Sarah is passionate about helping her clients heal trauma, is an experienced EMDR therapist and also incorporates Schema Therapy and Mentalisation Based Therapy (MBT) into her work. She is a board approved supervisor and mentor and enjoys supporting psychologists at all stages of their career.