Online vs. Face-to-Face Therapy: Which Is Right for You?
One of the most common questions I hear in my practice is:
"Should I do therapy online or in person, and does it really make a difference?"
It’s an important question, and the answer is… it depends.
Each format offers its own kind of safety, containment, and possibility for healing. The "right" choice will depend on your nervous system, your context, your preferences, and sometimes, your life season.
As a therapist, my goal is not to prescribe one way but to help you tune in to what will support you best: practically, emotionally and relationally. This blog is here to help you explore that choice with more clarity and self-compassion.
Online therapy offers support from the comfort of your own space. No commute, just connection.
The Comfort and Flexibility of Online Therapy
Online therapy has become more than a stop-gap; it’s now a powerful, flexible, and accessible option for many clients.
Here are some reasons people choose to work online:
Less pressure. You can join from home, wrapped in a blanket or with a cup of tea nearby, and that sense of familiarity can lower barriers to opening up.
Accessible across locations. Whether you're in rural Victoria, overseas temporarily, or simply navigating Melbourne traffic, online sessions mean therapy can travel with you.
More sustainable for those with chronic health issues, parenting demands, or unpredictable schedules.
Trauma-friendly for some nervous systems. Some clients find face-to-face eye contact too activating. Being online can offer just enough distance to feel emotionally safe and in control.
Continuity. It allows you to keep showing up, even when life gets messy.
Many of my clients living with chronic pain, fatigue, or burnout find online sessions not only accessible but deeply attuned to their lived experience.
That said, online work isn’t ideal for everyone. There are times when being in the same physical space adds a depth or groundedness that’s hard to replicate on a screen. So let’s talk about that.
The Presence and Depth of Face-to-Face Therapy
There’s something quietly powerful about being physically co-present with your therapist.
Some people feel more regulated in a dedicated therapy room, a space that isn’t part of the emotional architecture of their home. It can become a container where hard things are spoken, held, and gently metabolised.
In-person therapy might be right for you if:
You find regulation easier when you're physically present with someone.
You're working with big emotions that feel hard to contain in your home environment.
You want a clearer sense of ritual and transition, getting out of the house, sitting in the waiting room, and arriving at therapy.
Non-verbal attunement is important to you, including body language, pacing, and small shifts in energy that are more easily noticed in person.
Some of my clients say it’s the only place in their week where they feel completely seen, and being in the room helps that land more deeply.
How Do You Know Which One Is Right for You?
Rather than thinking in terms of what’s better, I invite you to ask:
Where do I feel safest to speak about my innermost thoughts?
What helps me arrive in the space, emotionally and physically?
What’s realistic in this season of life? (And what feels emotionally nourishing, even if slightly less convenient?)
Do I need structure and ritual? Or do I need softness and ease?
Sometimes clients start online and transition to face-to-face when they feel ready. Others begin in person and move to online when life circumstances shift. Some mix it up. Therapy doesn’t have to be one-size-fits-all. It is a living process.
“What matters most is that you feel met, not just logistically, but emotionally.”
Final Thoughts: The Setting Is Just One Part of the Work
Whether you meet a therapist online or in a room, what truly supports healing is the quality of the relationship, the sense that you’re being heard, respected, and gently challenged when needed.
Therapy is not a transaction; it’s a relational space, and the container (online or in-person) is just one part of the holding.
If you're unsure, we can explore this together. I offer a free 15-minute consult where we can talk through what feels most aligned for you and how to make the process feel less daunting.
Click here to book a free consultation
