In a world where we can order coffee from our phones, check in on loved ones across the globe, and attend meetings in pajamas, it’s no surprise that therapy has joined the digital revolution. But if you’re like many of my clients, you may wonder — Does virtual therapy for anxiety and depression really work?

As a therapist based in Chicago, I’ve seen firsthand how telehealth therapy has transformed the lives of clients right here in Illinois and across the country. Let’s unpack the reality of online therapy and explore how it may be exactly what you need to manage anxiety and depression.

Why Virtual Therapy? A World of Possibilities (and Coffee in Hand)

Picture this: It’s a Tuesday afternoon. You’re nestled into a cozy spot on your couch with a warm drink, about to start a therapy session with a trained professional…all without setting foot outside.

This is the beauty of online therapy for depression, where accessibility, comfort, and flexibility come together in a way that fits seamlessly into busy lives. But beyond the convenience, telehealth therapy for depression and anxiety is more than a modern alternative—it’s a powerful tool that has proven to be effective.

Why Virtual Therapy is Not Just a Substitute

In the past, online therapy may have seemed like a temporary solution, but today it stands as a strong, viable option for mental health care. Telehealth therapy for depression and anxiety isn’t just a digital replacement; it’s a powerful and accessible tool that allows more people to access the help they need on their terms. It’s ideal for those juggling busy schedules, those who struggle with the stigma of mental health, and those who might find it challenging to sit in a traditional office.

According to a 2021 meta-analysis published in Behavioral and Cognitive Psychotherapy, virtual therapy can be just as effective as in-person sessions for treating both anxiety and depression (Carlbring et al., 2021). Andersson and colleagues also found that online therapy for depression and anxiety is just as effective as in-person therapy for most people (JMIR Mental Health, 2021). In fact, for some people, it may even be preferable. Both teams of researchers found that the flexibility and comfort of attending therapy from home make it easier for clients to open up, stick with their treatment plans, and truly invest in their well-being.

How Does Virtual Therapy for Depression Work?

Like in-person therapy, quality online therapy for depression involves structured conversations with a licensed therapist trained in evidence-based techniques. For those struggling with symptoms like low mood, fatigue, or hopelessness, virtual therapy for depression can bring meaningful relief.

And unlike in-person sessions, where you may worry about running into someone you know, virtual therapy for depression allows you to attend in private, at home. That added layer of comfort can reduce feelings of stigma, making therapy feel safer and less intimidating.

In therapy for depression, building a strong connection with the therapist is key, as it helps clients feel understood and supported. In fact, the quality of the therapeutic relationship is often shown to be the most important predictor of therapy outcomes. Many people worry that virtual therapy for depression and anxiety lacks this connection, but research has found otherwise.

Studies have shown that clients can build just as strong a therapeutic bond online as they do in person. According to a 2020 study from the American Journal of Psychiatry, the quality of the therapeutic alliance was comparable between in-person and online sessions, with clients reporting high satisfaction in both settings (Hoermann et al., 2020).

How Effective is Telehealth Therapy for Anxiety?

Let’s dive into anxiety specifically. If anxiety is like an unwelcome guest that fills your mind with “what ifs” and worst-case scenarios, then therapy is about learning to live with that guest without letting it run your life. Studies have shown that virtual therapy for anxiety is incredibly effective at managing and reducing symptoms of anxiety.

One approach, Cognitive Behavioral Therapy (CBT), is widely used in online sessions and focuses on helping clients reframe negative thought patterns that contribute to anxious feelings. A comprehensive review in The Journal of Anxiety Disorders found that CBT delivered through online sessions was not only effective but also had a lasting impact, with clients showing improvements in anxiety reduction even six months after treatment (Andersson et al., 2019).

These results demonstrate that virtual therapy for anxiety doesn’t just offer temporary relief; it equips people with long-term skills to manage anxiety on their own. In my own practice, I’ve seen clients successfully reduce their anxiety through virtual CBT.

For example, one client, “Samantha,” felt overwhelmed by social anxiety but found traditional therapy settings daunting. With virtual sessions, Samantha could join from a comfortable space, which allowed her to open up more easily. Over time, she learned grounding techniques to manage her anxious thoughts. For her, the virtual format wasn’t just convenient – it was empowering.

Common Therapies Offered in Virtual Sessions

Many forms of therapy translate exceptionally well to the virtual realm. Some of the most common approaches include:

• Cognitive Behavioral Therapy (CBT) – CBT is a popular choice for managing depression and anxiety, helping clients reframe negative thoughts that fuel symptoms.
• Mindfulness-Based Therapy – For those feeling overwhelmed, mindfulness exercises can reduce stress by teaching you to approach emotions like a passing weather pattern—one that you don’t need to control or fix.
• Internal Family Systems Therapy (IFS) — This takes a varied approach to traditional talk therapy to identify and care for the parts of oneself that create the experience of anxiety or depression.
• Dialectical Behavior Therapy (DBT) — This therapy can be particularly helpful for people who struggle to regulate their emotions, teaching skills to manage intense feelings that contribute to depression and anxiety.

The Advantages of Online Therapy for Depression and Anxiety

So, what makes virtual therapy such a great fit for mental health treatment? Here’s a look at some standout benefits:

1. Accessibility and Flexibility – Whether you’re living in downtown Chicago or rural Illinois, virtual therapy brings the help you need directly to your screen. No need to factor in travel time or worry about weather conditions—therapy is available wherever you are. And with flexible scheduling, you can book sessions that fit into your routine, whether it’s a lunch break or a quiet evening.
2. Enhanced Privacy – For many, therapy can feel like a vulnerable experience, especially when dealing with stigma around mental health and anxiety. Virtual therapy offers a sense of privacy and confidentiality that’s hard to replicate in a physical setting. You can discuss your challenges in a place that feels safe to you, knowing that reputable telehealth platforms uphold strict confidentiality and security standards.
3. Improved Comfort and Openness – In my practice, I’ve noticed how much more relaxed clients can be during online sessions, especially those with social anxiety. Being in a familiar environment helps them open up more quickly and freely. When therapy feels as comfortable as a coffee chat with a friend, it becomes easier to explore challenging thoughts and emotions.
4. Consistency in Treatment – Let’s be honest—life happens, and sometimes getting to an in-person session just isn’t possible. Virtual therapy makes it easier to maintain consistency, even when life gets chaotic. You may be able to log on during a lunch hour or deal with sudden changes without interrupting your therapeutic progress.

A Case Example: Finding Relief Through Virtual Therapy

One of my clients, let’s call him Sam, was struggling under the weight of persistent anxiety. As a busy professional with a demanding schedule, he felt trapped in a cycle of stress and worry but could rarely find the time to address it. Sam reached out to me with the hope that virtual therapy for anxiety might be a workable solution for his hectic lifestyle, and we began our journey together through flexible virtual sessions.

Sam’s anxiety was like a constant, uninvited guest—a nagging presence that popped up in his mind at the worst times, hijacking his focus at work and draining his energy in personal relationships. This anxiety “guest,” as we came to call it, brought a suitcase full of “what ifs” and “should-haves,” amplifying his sense of self-doubt and uncertainty.

During our sessions, we decided to take an approach called Mindfulness-Based Relational Therapy (MBRT), a therapeutic style that blends mindfulness techniques with a focus on the relationship between therapist and client. In the beginning, Sam was skeptical about mindfulness—he’d always been a go-getter, someone who thrived on keeping busy and staying productive. Slowing down to observe his feelings and welcome his anxiety into the room felt counterintuitive.

But we started gradually, introducing brief exercises that he could do even on his busiest days. For instance, I encouraged Sam to take a few minutes each morning to check in with himself, treating his thoughts and feelings like passing clouds rather than battles to be fought.

One day, during a particularly stressful week, Sam admitted that his anxiety was “louder” than usual. He described it as if his anxiety had taken up residence in his mind like a roommate who refuses to clean up or pay rent. In response, I suggested he imagine himself having a conversation with this “roommate.” What was the anxiety trying to tell him? What was its purpose?

This exercise helped Sam begin to understand that his anxiety wasn’t inherently harmful—it was often triggered by a fear of making mistakes or disappointing others, rooted in his desire to do well. By seeing his anxiety as a protective companion rather than an enemy, Sam started to feel less consumed by it.

As we continued our sessions, Sam became more comfortable with the mindfulness-based exercises. We explored ways to “make peace” with his anxiety rather than trying to suppress it. In one session, we discussed the idea of “sitting beside” his anxiety, like sharing a bench with an overly talkative friend. Instead of letting this friend take over, he practiced acknowledging the anxiety’s presence while keeping his focus on his goals and values.

The flexibility of virtual therapy allowed us to connect even on days he was especially anxious or when he had only 50 minutes to spare between meetings. The consistency of this support, combined with the mindfulness techniques, transformed his relationship with anxiety.

By the end of our time together, Sam expressed that he felt equipped with tools he could use independently. Instead of seeing his anxiety as an unwelcome intruder, he viewed it as a messenger whose voice he could choose to acknowledge without letting it control his actions. Sam’s story is a powerful example of how virtual therapy can foster meaningful change in people’s lives.

Why Choose Telehealth Therapy with Tandem Psychology?

At Tandem Psychology, we believe in making mental health care accessible, engaging, and effective. Our telehealth therapy for depression and anxiety offers evidence-based approaches to help you feel more grounded, hopeful, and empowered.

If you’re in Chicago or anywhere in Illinois, consider taking this first step with us. Telehealth therapy brings the support you need into your world, offering flexibility without sacrificing effectiveness. With us, you’ll find therapists who are dedicated to guiding you through life’s challenges, offering insights tailored to you.

Ready to Unlock the Benefits of Virtual Therapy?

If you’ve been waiting for a sign to take control of your mental health, this is it. Teletherapy for depression and anxiety is a proven, accessible solution that can fit seamlessly into your life. Whether you’re tackling anxiety, dealing with depression, or simply seeking support, the convenience and comfort of online therapy may be exactly what you need.

Contact Tandem Psychology today to explore our online therapy for depression and anxiety and begin your journey towards well-being from the comfort of your own space.

This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed health care provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.