5 Things Mental Health Professionals Want You to Know About Online Therapy

We talked to three experts to discuss what you need to know before scheduling your first virtual appointment

Taylor Leamey,

AARP

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Published March 31, 2026

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Death, along with divorce and children growing up and leaving the house, are among the reasons that loneliness can increase as we age, according to a 2024 data analysis of nine longitudinal studies published in the journal Psychological Science. But depression — the kind that can stem from loneliness and other sources — doesn’t have to be a part of growing older, says Dr. Jill Harkavy-Friedman, senior vice president of research at the American Foundation for Suicide Prevention in New York. If you’re feeling depressed or facing a new challenge in life, Harkavy-Friedman says there is something you can do about it: Seek professional help.

In a 2024 AARP study about access to mental health care among adults 50 and older, 94 percent of participants reported they thought seeking mental health care could improve a person’s quality of life. Therapy can help you work through issues that may be unique to a new stage of life, as well as process the past that continues to impact you.

Traditional therapy, in which you meet with a therapist in their office, is a popular option. However, many people appreciate the flexibility and convenience of online therapy.

But that raises the question: Is online therapy as effective? Harkavy-Friedman says it can be, depending on the quality of the online therapist and their relationship with the patient. “The core of any conversation about online therapy is the fact that the quality is not in question at all,” she says.

Here are five key things mental health professionals want you to know about online therapy, including what to consider before trying it and how to get the most out of the experience.

1. Online therapy has some advantages over in-person therapy

One of the main benefits of online therapy is that it’s often easier to access, as older adults don’t have to worry about traveling to a physical office. You simply need a working computer or smartphone and reliable internet.

That ease may explain why over half (53 percent) of participants in the 2024 AARP survey said they were likely to attend a phone or video session with a mental health professional.

“We find people attend therapy more regularly when they can get there,” says Harkavy-Friedman. This advantage is significant for someone with physical or mobility limitations that could require travel coordination. Also, Harkavy-Friedman points out that online therapy lets you connect with providers while you’re on the go — if you’re visiting family or taking a trip, for example, you don’t have to worry about missing your appointment.

Another benefit of online therapy is the control you have over your surroundings after the session ends, says Londyn Miller, a licensed therapist in New York. “Therapy can bring up a lot of feelings, and it’s smart to take a moment to self-soothe afterwards,” she says, adding that driving while emotional can be dangerous. When you’re at home, you can more easily take a nap, shower or go for a walk to decompress, she suggests.

Michelle Smith, a therapist in Stillwater, Oklahoma, says online therapy is especially beneficial for older adults who experience illness or chronic pain flare-ups, which could make traveling to an in-person session difficult.

2. Navigating new technology can pose challenges

Generally, body language and nonverbal cues go out the door with online therapy — and that’s true for both the patient and the therapist, who may not be able to perceive things like a patient’s hygiene or fidgeting when providing therapy virtually, says Miller.

In addition, some older adults may be more guarded and hesitant to share sensitive feelings in a virtual setting, while others may find it allows them to be more open and comfortable sharing their experiences. These differences, Harkavy-Friedman says, can affect your experience, but they don’t necessarily diminish the quality of online therapy. In fact, online therapy sometimes offers certain technological benefits that traditional in-person therapy doesn’t, such as real-time captioning for older adults with hearing loss.

It’s important to be patient with the process, says Miller. “Navigating your therapist's online platform, getting used to talking to someone via video and building trust takes time,” she says, noting an adjustment period is normal if you’re receiving online therapy for the first time, especially if you encounter technical difficulties or connectivity issues.

For some, the reliance on a computer or smartphone isn’t a deterrent. It all depends on your comfort level with technology. If logging on or troubleshooting potential technological difficulties may cause you stress or anxiety, online therapy might not be the right option for you.

3. Online therapy is secure — and often covered by insurance

“Most online therapy is simple to access and secure,” says Smith. In her practice, clients receive a HIPAA-secure link for all of their video sessions. The link is the same every time, and they don’t need to download any software to connect.

Your experience with logging onto a virtual therapy session may vary by provider.

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Whether your appointment is in person or virtual, therapists are held to the same confidentiality standards. Many online therapy platforms are HIPAA-compliant, meaning they follow privacy and security practices that adhere to federal and state laws, according to the American Psychological Association.

Smith says many insurance providers cover telehealth services, and they can be reimbursed at rates similar to those for in-person therapy. She recommends checking with your insurer to verify coverage before receiving treatment. Your insurer may also be able to help you find an online therapist in your network.

4. Establishing goals early can improve the experience

All of the therapists we spoke said that one of the most important things when starting online therapy is to be clear about your goals. Are you trying to work through grief or loss of a loved one? Are you feeling stressed about your retirement savings? Whatever the reason, it’s a good idea to clearly communicate your goals with your therapist from the start.

Setting goals can also lay the groundwork for effective treatment by helping your therapist tailor your treatment to your needs.

5. It’s OK to change online therapists

One of the pillars of successful therapy is to connect with your provider, says Harkavy-Friedman.

If you find yourself a few sessions into online therapy and aren’t clicking with your therapist, consider making a switch. Before you change therapists, though, Harkavy-Friedman recommends having a conversation with your provider about how you're feeling. “Part of therapy is learning how to have those conversations to make situations better,” she says. If you still don’t feel comfortable with your therapist or feel you’re not making progress after the conversation, it may be worth finding a new one.

The following steps can help you find the right therapist for you:

Use your primary care physician as a starting point. Almost half (43 percent) of participants in the AARP survey said their first step in seeking mental health treatment is (or would be) to talk to their primary care doctor. While your physician may not know the ins and outs of your insurance coverage or which therapists have openings, they can be a good resource to lean on and may be able to refer you to a specific provider who could meet your needs.
Vet prospective therapists. “Most therapists will describe the way they work and what they focus on,” Harkavy-Friedman says, but it’s still important to look into a therapist’s education and professional training before consulting with them.
Ask the right questions. When you consult a therapist before starting treatment, it’s important to ask questions, such as their approach to working with new patients and what kind of support they can offer you if you’re prescribed medications by a psychiatrist.
Seek a platform that is HIPAA-compliant. If you choose to use a therapy platform like BetterHelp, Grow Therapy or TalkSpace, it’s important to ensure the platform is HIPAA-compliant, “which means your data will be kept private,” says Miller.

The bottom line? Online therapy can be a practical and effective way to receive mental health support from a professional. The biggest factors for success, Smith says, are your comfort in receiving care virtually and your relationship with the therapist. Remember, there is no right or wrong way to receive therapy — it’s about doing what’s best for your individual mental health needs.

Questions or feedback? Email us at AARPSmartPicks@aarp.org.

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