Does Online Therapy Actually Work?
If you’re wondering whether a video call can really do what an in-person session does — here’s an honest answer.
A few years ago, most therapists (myself included) would have said that in-person sessions are always better. Then the world changed, and we all had to adapt. What surprised many of us was how well online therapy actually works — not as a compromise, but as a genuinely effective way to do deep therapeutic work.
That said, it’s not for everyone, and it’s worth knowing what to expect before you book.
What the research says
The evidence is clear: for most people, online therapy produces the same outcomes as face-to-face therapy. Studies consistently show equivalent results for anxiety, depression, trauma, and relationship issues when therapy is delivered via video.
This isn’t because screens are magic. It’s because what makes therapy work — the relationship between you and your therapist, the quality of attention, the space to be honest — doesn’t require being in the same room. It requires being present with each other, and that’s very possible through a screen.
How online somatic therapy works
You might wonder how body-centred therapy can work remotely. It’s a fair question — if somatic therapy involves the body, don’t you need to be in the same room?
In practice, most of what we do in somatic therapy translates well to video:
Body awareness — I can guide you to notice where you’re holding tension, what your breath is doing, how your posture shifts when we talk about certain things. You can feel all of this from where you are.
Grounding exercises — these work wherever you are. In fact, doing them in your own space can sometimes feel safer and more natural.
Movement — small movements, stretches, and somatic practices work perfectly via video. You have more room to move in your own home than in most therapy offices.
Nervous system regulation — the techniques we use to help your nervous system settle don’t depend on physical proximity. They depend on awareness and practice.
The one thing that’s harder online is hands-on bodywork. If that’s something you specifically want to explore, in-person sessions are the way to go. But for the vast majority of what we do together, video works well.
Who online therapy suits
Online therapy tends to work especially well for people who:
Live in regional or rural areas without many local therapists
Have busy schedules and can’t easily travel to appointments
Feel more comfortable in their own space (especially when starting therapy for the first time)
Are managing anxiety that makes leaving the house feel difficult
Want to continue working with a specific therapist after moving or travelling
It also suits couples who struggle to find a time when both people can physically attend — one of you might be at home while the other is at work, and that’s completely fine.
When in-person might be better
I always want to be honest: online therapy isn’t the best fit for everyone. You might prefer in-person if:
You find screens draining or distracting
You want the physical experience of being in a dedicated therapy space, separate from your everyday environment
You’re dealing with severe dissociation or crisis, where being physically present with someone feels important
If you’re in Murwillumbah or the Northern Rivers, in-person sessions are available at my practice. And if you start online and later decide you’d prefer to come in, or vice versa — that flexibility is always there.
How to get started
If you’re anywhere in Australia and you’d like to try online therapy, reach out here. We’ll have a brief initial conversation to make sure it’s a good fit, and go from there. There’s no commitment and no pressure.
Lucy Slater is a somatic psychotherapist and counsellor based in Murwillumbah, NSW. She offers in-person sessions in the Northern Rivers and online sessions Australia-wide via Zoom.