Is Online Therapy Effective for Anxiety?

Oct 26

If anxiety has you wondering about therapy, you may also be wondering whether a video session can really help. It's a fair question. Anxiety can feel physical and personal, and talking through a screen might seem like a step removed.

The short answer: for many adults, yes. Research comparing video therapy with in-person therapy has generally found similar improvement in symptoms. Below, we explain what the studies show, why telehealth can suit anxiety in particular, and when meeting in person may be the better choice.

Anxiety is common. An estimated 19.1% of U.S. adults had an anxiety disorder in the past year, according to the National Institute of Mental Health. You are far from alone in looking for help.

What the Research Says

Several recent reviews have compared therapy by live video with therapy in the same room. Their findings line up closely.

A 2026 review in the Journal of Medical Internet Research pooled trials across many mental health conditions, including anxiety. It found no significant difference in symptom reduction between video and face-to-face therapy.
A 2024 review of video-based cognitive behavioral therapy (CBT) found video and in-person CBT did not differ significantly in reducing symptoms. The authors concluded video calls could widen access to CBT "without diminishing effectiveness."
An earlier evidence review by Scotland's national health technology group found no statistically significant differences in anxiety measures between video and in-person therapy.

The researchers are also careful to note limits. Many studies were small, and the authors rated the overall certainty of the evidence as low. So the honest summary is this: video therapy looks comparable to in-person therapy for many people, and more research will sharpen the picture.

The National Institute of Mental Health also notes that therapy for anxiety can be done in person or by telehealth.

Why Telehealth Can Suit Anxiety

Some features of online therapy fit anxiety especially well.

Less to dread before you arrive. For many people, the hardest part of therapy is getting there: the drive, the waiting room, the unfamiliar building. Online sessions remove those hurdles, which can make it easier to start and to keep going.

Practice where anxiety happens. Anxiety shows up at home, at work and in daily routines. Meeting from your own space lets you practice calming and coping skills in the setting where you'll use them.

Easier to stay consistent. Progress with anxiety often depends on regular sessions and practice between them. With no commute, sessions are simpler to fit around work, school or family.

More choice of therapist. Telehealth widens your options beyond who is nearby. You can look for a therapist whose training and style fit you, as long as they are licensed in the state where you are located during sessions.

Approaches That Translate Well to Video

Many of the most studied approaches for anxiety are skills-based and conversational, so they adapt naturally to a video session. Our therapists draw on several of them, depending on what fits you.

Cognitive behavioral therapy (CBT). The NIMH calls CBT the "gold standard" choice for psychotherapy for generalized anxiety. It helps you notice anxious thought patterns and test them against what is actually happening.
Gradual exposure. Often part of CBT, exposure means facing feared situations in small, planned steps. Many steps can be practiced at home or out in your day, then reviewed together in session.
Acceptance and commitment therapy (ACT). ACT focuses on making room for anxious thoughts and feelings rather than fighting them, so you can act on what matters to you. NIMH notes a growing body of research supporting it for generalized anxiety.
Dialectical behavior therapy (DBT) skills. DBT teaches practical skills for handling intense emotions and distress, such as grounding and paced breathing.

Sometimes anxiety is tied to painful past experiences or to conflicting parts of yourself. In those cases, our therapists may also draw on:

EMDR (eye movement desensitization and reprocessing), which uses guided eye movements or other back-and-forth stimulation while you process distressing memories.
Accelerated Resolution Therapy (ART), which pairs eye movements with guided imagery to help change how upsetting memories and images feel.
Internal Family Systems (IFS), which helps you get to know the different "parts" of yourself, including the anxious, protective ones, with curiosity instead of judgment.

Your therapist will talk through which approach fits your goals before you start.

Screen sharing, digital worksheets and between-session practice make these methods easy to use online. Learn more about our approach on our Anxiety Therapy page.

When Online Therapy May Not Be the Right Fit

Telehealth works well for many people, but not for every situation. In-person or more intensive care may be a better starting point if:

You are in crisis or having thoughts of harming yourself. Call or text 988, the Suicide & Crisis Lifeline, which connects you to trained crisis counselors 24/7. In an emergency, call 911.
You need a higher level of care than weekly outpatient sessions.
You don't have a private, reliable place to talk or a stable internet connection.

If you're unsure, a brief consultation can help you sort out whether online therapy makes sense for you right now. If it doesn't, we can point you toward other options.

Getting the Most From Online Sessions

A little setup goes a long way.

Find a private spot. A closed room, a parked car or a quiet corner with headphones can all work.
Test your tech ahead of time. Check your camera, microphone and connection a few minutes early so you aren't starting the session flustered.
Treat it like an appointment. Silence notifications and close other tabs so you can focus.
Practice between sessions. Much of the progress with anxiety comes from using skills in daily life. Jot down what you try and what you notice.
Speak up about what's working. If something about video feels hard, tell your therapist. Adjusting the format is part of the process.

Frequently Asked Questions

Is online therapy as effective as in-person therapy for anxiety?
For many people, research suggests it can be. Recent reviews found no significant difference in symptom improvement between video and in-person therapy, though the studies have limits and individual experiences vary.

What if I feel awkward on camera?
That's common, especially at first. Most people find it eases after a session or two. You and your therapist can also adjust things, such as camera angle or pacing, to make it more comfortable.

Can teens do online therapy for anxiety?
Yes. Podera Therapy works with teens who are willing to take part in therapy, as well as adults. Roman Laws and Lindsay Humphries both see teens.

Which states do you serve?
Podera Therapy is based in Utah and offers telehealth sessions to people located in Idaho, Nevada, North Carolina, Oregon, South Carolina, Utah and Washington.

Does insurance cover online therapy for anxiety?
Often, yes. We are in network with several major plans, and we also offer self-pay rates. Our insurance guide walks through what to ask your plan.

How long does therapy for anxiety take?
It depends on the person and their goals. As NIMH notes, finding the best treatment can take some time. Your therapist will check in on progress with you along the way.

Take the Next Step

You don't have to decide everything today. A free 15-minute consultation is a low-pressure way to ask questions, learn how online sessions work, and see whether one of our therapists feels like a good fit.

Schedule your free 15-minute consultation or call or text (385) 351-5473.

This article is for educational purposes only and is not a substitute for professional diagnosis or treatment. If you are in crisis, call or text 988 or call 911.