Most therapy sessions happen online now. A 2023 study shows that virtual sessions have become the norm across the United States. This shift makes sense when you consider that research from 2021 found live video therapy sessions work just as well as meeting in person.
Still, picking the right online therapy can feel like a big task. You’re faced with so many choices, and honestly, it’s hard to know which one will actually help you. Here’s something that might surprise you: some states don’t legally protect the word “therapist,” which means someone could call themselves a therapist without proper licensing. That’s exactly why choosing carefully matters so much.
This guide exists because we get it – finding good therapy shouldn’t add stress to your life. We’ll walk you through everything from comparing different platforms to understanding what you’ll pay and reading real reviews from people who’ve been where you are. The good news? Many people love their virtual therapy experience, especially because it’s so much easier to access and fits better into their lives. We want to help you find that same positive experience.
Understand What You Need From Therapy
Knowing what you want from therapy makes everything else easier. It’s like having a map before you start a journey – you’ll get where you’re going faster and with less confusion. Once I figured out exactly what I hoped to get from therapy, finding the right therapist felt much more manageable.
Define your therapy goals
Clear goals turn those fuzzy “I just don’t feel right” feelings into something you can actually work on. Most people walk into therapy knowing something feels off but can’t quite put their finger on what they want to change. That’s totally normal, but having some direction helps you get more out of your sessions.
Here are some questions that can help you figure out what you’re really after:
- What feels most challenging in my life right now?
- What patterns keep appearing in my relationships or behaviors?
- What would make daily life feel lighter or more manageable?
Your goals might focus on different things – maybe you want relief from anxiety symptoms, or you’re trying to change certain behaviors, or you need help managing your emotions better. Some people work on relationship patterns, others want to understand themselves better, and many are processing difficult experiences. There’s no wrong answer here.
Your therapist can help you turn these ideas into what they call SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. This creates what therapists call the “working alliance”. Research backs this up too – therapy works better when you can see how what you’re doing in sessions connects to what you want to achieve.
Decide on communication format (video, chat, phone)
You have a few ways to connect with your therapist online, and each one works better for different people. When researchers asked patients about their preferences, 52% liked video sessions best, 17% chose phone calls, and 29% still preferred meeting in person.
Video sessions let your therapist see your expressions and body language, which can be really important for understanding what’s going on. There’s something about making eye contact and seeing someone really listen that builds trust, just like it would if you were sitting in their office.
Phone therapy works great if you want something simpler. You don’t have to worry about your internet acting up or looking presentable on camera. Some people find it easier to open up about tough stuff when they’re not being watched. Plus, you’ll never have to deal with frozen screens or audio delays eating into your session time.
Text-based therapy gives you space to think before you respond, which feels less intense for many people. Writing itself can help you work through feelings, and getting responses at a slower pace might feel less overwhelming.
The right choice really comes down to what feels comfortable for you and what you’re working on in therapy. Some mental health conditions benefit more from video sessions, especially when your therapist needs to pick up on nonverbal cues.
Consider therapy frequency and session length
Most therapy sessions run 45-60 minutes, though some therapists offer shorter 30-minute focused sessions. Your first appointment will likely be longer – sometimes up to 90 minutes – because your therapist needs to learn about your background.
How often should you go? Research shows that about half of people see significant improvement after 15-20 sessions. Many treatments are designed to run 12-16 weeks, but don’t worry if you need more time. Some situations, especially when you’re dealing with multiple issues or certain personality challenges, might need 12-18 months of steady work.
The timing really comes down to what you’re hoping to accomplish. Working through trauma or complex mental health issues might call for longer sessions, while learning specific coping strategies could work well with shorter, more frequent meetings.
Here’s the reassuring part: therapy ends when you and your therapist agree you’ve reached the goals you set together. You’ll talk regularly about how long treatment might take, and it’s totally normal for those timelines to shift as you progress. Your needs might change, and that’s perfectly okay.
Compare Online Therapy Platforms
Once you know what you’re looking for, it’s time to compare your options. The good news is that understanding a few key differences makes this process much simpler than it first appears.
Check platform features and flexibility
When you’re looking at different therapy platforms, start with what they actually offer. Most good platforms give you video sessions, messaging, and helpful worksheets, but the details matter. Take BetterHelp – they include video sessions, ongoing messaging with your therapist, online journaling, digital worksheets, and even group sessions.
Scheduling should feel easy, not like another chore. Research shows that being able to book therapy from the privacy of your own home is a big reason why people try online therapy for the first time. Look for platforms that offer:
- Different ways to connect (video, phone, text)
- Session length choices (usually 45-60 minutes)
- Safe messaging between sessions
- Extra tools like journals and worksheets
- Clear crisis support policies
Technology problems can really mess up a therapy session, so reliability matters. About 73% of Online-Therapy.com users say they had no tech issues, while 45% of Brightside users dealt with video or connection problems. That’s why good customer support can save the day when things go wrong.
Look for therapist filtering options
The right therapist match can make or break your experience. Many platforms start with an algorithm to suggest someone, then let you browse on your own. BetterHelp has over 35,000 therapists, which gives you better odds of finding someone who clicks with you.
Good platforms ask about your preferences during sign-up:
- What specific issues you want help with (anxiety, trauma, LGBTQ+ concerns)
- Therapist characteristics that matter to you (gender, background, religious understanding)
- Treatment styles you prefer (CBT, trauma-informed care)
Some directories really excel at search options. Inclusive Therapists lets you filter by cultural knowledge, personal identity, advocacy focus, spiritual understanding, and sliding scale pricing. TherapyDen searches by specialty, location, insurance, language, gender, ethnicity, and LGBTQ+ identity.
For people from marginalized communities, finding a therapist who shares similar experiences can be really important for building trust. Platforms like NQTTCN specifically help Queer and Trans Black, Indigenous and People of Color (QTBIPOC) connect with providers who understand their lived experiences.
Read online therapy reviews from real users
Real user experiences tell you way more than marketing copy ever could. Independent surveys found that 88% of BetterHelp users felt satisfied overall, and 78% stuck with their first therapist. Online-Therapy.com scored 87/100 for satisfaction, with users calling it reliable, private, effective, and easy to use.
How easy platforms are to use varies quite a bit – Brightside scored 79/100 while Talkspace got 90/100. Common complaints include frustrating questionnaires (43% for Brightside), unexpected charges (26% for Online-Therapy.com), and slow customer service (43% of BetterHelp users waited 2-3 days for support responses).
When checking what users loved about their therapists, BetterHelp users valued active listening most (69%). Online-Therapy.com users appreciated mindfulness techniques (37%), CBT (33%), and trauma-informed care (22%).
Taking time to compare features, search options, and real user feedback helps you find the platform that actually fits your needs and preferences.
Evaluate Therapist Credentials and Fit
Once you’ve narrowed down some platform options, it’s time to focus on the therapists themselves. The right credentials and a good personal connection can make all the difference in how helpful your therapy turns out to be.
Verify therapist licensing and experience
Start with the basics – make sure your therapist is actually licensed. Licensed therapists have completed strict education and training requirements set by state boards. If someone isn’t licensed but is practicing therapy, that’s both illegal and unethical.
Here’s what makes this easy: most states have online databases where you can look up any therapist’s license. You’ll see if their license is current, expired, or if there have been any issues. Think of it as doing a quick background check to make sure you’re working with someone who meets professional standards.
Don’t stop at just checking the license though. Ask about their experience with situations like yours. Some therapists work best with certain age groups, while others focus on specific issues or use particular treatment methods.
Check for specialization in your concern
After you know they’re properly licensed, look for someone who really understands your specific situation. If you’ve been diagnosed with something particular, find therapists who have solid experience in that area. Many therapy directories let you filter by specialty, which saves time.
Different types of therapists bring different strengths. Some psychologists do specialized testing for things like ADHD or autism. Licensed Clinical Social Workers (LCSWs) often have great experience with practical life issues like housing or employment problems, plus trauma work.
Marriage and Family Therapists (MFTs) get extensive training in relationship dynamics, so they’re often your best bet for couples or family work. Knowing these differences helps you match your needs with the right professional.
Ask about therapy style and approach
Therapists work differently, and their style needs to feel right to you. When you’re talking with potential therapists, ask about how they approach treatment. Here are some key differences to pay attention to:
- How much direction they give – Some provide clear strategies and homework, while others let you lead the conversation
- What they focus on – Some dig into feelings, others work more on changing thoughts and behaviors
- Time focus – Some explore your past, others concentrate on future goals
- Support style – Some offer lots of encouragement, others will gently challenge your thinking
The relationship between you and your therapist matters a lot for how well therapy works. Pay attention to how you feel during your first conversation – do they listen well? Do they seem genuinely interested? Does their tone feel right to you? Come prepared with questions about their experience with your concerns, how long treatment might take, and whether their methods are backed by research.
If the first therapist doesn’t feel like a good fit, that’s completely normal. Keep looking until you find someone who feels right.
Review Costs, Insurance, and Payment Options
Money worries shouldn’t keep you from getting the help you need. Let’s break down what online therapy actually costs and how you can make it work for your budget.
Understand online therapy cost structures
Online therapy prices are all over the place, but they’re usually more affordable than traditional in-person sessions. Regular therapy typically runs $75-$150 per session, and if you’re in a pricey city like New York, you might see rates hitting $200-$300 per hour. Online platforms generally offer better deals, with weekly subscription services running $69-$129 before insurance kicks in.
Different platforms structure their pricing differently. BetterHelp charges $260-$400 monthly, while Brightside offers a therapy plan for $299 a month that includes four 45-minute sessions. If you prefer paying per session, expect to spend $125-$175, though initial psychiatric evaluations cost more ($350-$400) compared to follow-up appointments ($150-$200).
Some platforms start with basic messaging support and let you upgrade to video sessions and extra resources. Many also offer financial assistance if you qualify based on your income.
Check if your insurance is accepted
Here’s where things get exciting – insurance can cut your therapy costs way down. Most insured people pay just $15 or less per session. Start by calling your insurance company to ask about online therapy coverage. The major insurers have really stepped up their telehealth game:
- Aetna members might get unlimited therapy sessions for around $15 copays
- Blue Cross Blue Shield covers Talkspace and other providers, usually with $15 copays
- Cigna works with Talkspace and similar platforms for about $20 copays
- Medicare now covers online therapy for all members with $0 copays
When you call, have your name, plan details, and policy number ready. Don’t forget to double-check with the therapist’s office too – they can confirm whether they take your specific plan, which saves you from surprise bills later.
Explore HSA/FSA and sliding scale options
Your Health Savings Account (HSA) or Flexible Spending Account (FSA) can cover online therapy when it’s medically necessary. These accounts let you use pre-tax dollars for licensed therapy services, including online sessions. Just know that HSAs and FSAs handle paperwork differently:
HSAs don’t need upfront documentation (though keep records in case of an audit), while FSAs always require documentation when you submit claims.
No insurance or coverage that doesn’t help much? Sliding scale therapy adjusts rates based on what you can afford. Some therapists drop their fees to $60-$75 per session for people who qualify. Open Path Collective connects you with therapists who charge $40-$70 per session, plus a one-time membership fee.
Yes, figuring out therapy costs takes some detective work, but don’t let that discourage you. Between insurance, tax-advantaged accounts, and sliding scale options, there are ways to make therapy fit your budget.
Check Platform Security and Support Policies
Your privacy matters, especially when you’re sharing personal thoughts and feelings online. Good platforms take security seriously and make their policies easy to understand.
Ensure HIPAA compliance and certifications
Any trustworthy online therapy platform follows HIPAA (Health Insurance Portability and Accountability Act) rules, which protect your health information. Look for platforms that use encryption, secure logins, and safe data storage to keep your information private. Before you start therapy, make sure the platform has signed a Business Associate Agreement (BAA) with their therapists – this means both the platform and your therapist are responsible for protecting your data. Platforms that don’t follow these rules can face fines from $100 to $50,000 per violation, so they have strong reasons to get this right.
Understand cancelation and refund policies
Most platforms want 48 hours notice if you need to cancel a session. Cancel late and you’ll likely pay the full session fee, which can be as much as $135. Your insurance probably won’t cover these late cancellation charges. If you need a refund, you usually have 30-90 days to request it. Reading these policies upfront saves you from surprise costs later.
Know how to switch therapists if needed
Sometimes the first therapist isn’t the right match, and that’s completely normal. Good platforms make switching easy. Talkspace, for example, treats therapist changes as a regular part of finding the right fit and offers simple ways to connect with someone new. Don’t feel bad about switching – finding the right therapist might take a few tries, and that’s perfectly okay.
Conclusion
You don’t need to feel overwhelmed about finding the right online therapy. We’ve walked through the key steps that make this process much simpler and help you find someone who truly gets what you need.
Knowing what you want from therapy gives you a solid starting point. Picking how you want to talk – video, phone, or messaging – makes a real difference in how comfortable you’ll feel. Think about how often you want to meet and for how long, so everything fits into your life the way it should.
When you’re looking at different platforms, focus on what matters most: how they let you communicate, how easy it is to book appointments, and whether the technology actually works when you need it. The filters that help you find the right therapist are super helpful, and reading what real people say about their experiences tells you way more than any marketing material ever could.
Your therapist’s credentials and whether you click with them both matter a lot. Check that they’re properly licensed, see if they know how to help with your specific situation, and ask about how they like to work.
Money is often the biggest worry people have about therapy. The good news is there are lots of options – subscription plans, pay-per-session, insurance coverage, and programs that adjust costs based on what you can afford. Don’t let cost stop you from getting help.
Privacy and security should give you peace of mind, not more stress. Look for platforms that follow HIPAA rules and have clear policies about things like canceling or switching therapists if you need to.
Your perfect therapy match is out there. It might take a little time to find, but the difference it can make in your life makes that effort so worth it. You deserve support, and taking these steps to find it shows you’re already taking care of yourself.
