Therapy

How to Find Affordable and Effective Online Therapy That Works for You

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Published on October 30, 2024
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Therapy looks very different today than it did in the past. We’re no longer confined to lying on leather couches after driving to a stuffy office. Now you can chat with a therapist from the comfort of your own home (and your own couch), thanks to online therapy.

This type of virtual care makes effective, affordable therapy significantly more accessible because you can meet with any provider licensed in your state and find appointments that fit your schedule. We’re here to help you find that quality care at a price you can afford.

I’m a therapist who runs a private practice, and I’ve personally tested more than a dozen online therapy platforms, which means I have plenty of inside information about high-quality care, insurance coverage, sliding-scale fees, licensure status, and online privacy. I’m excited to share it with you to help kick-start your online therapy journey.

Benefits of Online Therapy

First, let’s talk about why online therapy could be a good fit for you:

Telehealth began to boom during the onset of the COVID-19 pandemic in 2020.

 While folks utilized online therapy before the pandemic, it was much rarer and there were fewer online therapy services available. As online therapy expanded, so did studies finding it to be just as effective as in-person therapy in most cases. For example, a recent study found online cognitive-behavioral therapy (CBT), a modality that focuses on shifting troublesome thoughts and unhelpful behaviors to decrease symptoms of various mental health disorders, was just as effective as in-person CBT when treating major depressive disorder.

 Many people chose to stick with online therapy, even as pandemic lockdowns eased, and for good reason.

The Biggest Perk? Convenience.

Since you can attend your appointment from any private, secure space, you can schedule your therapy session whenever you have an hour to spare, like on your lunch break. You may also find you feel more comfortable digging into emotionally challenging topics from the comfort of your own home.

It’s Also More Accessible

Some people live in areas known as therapy deserts — meaning there are very few therapists within a reasonable distance. Often, these therapists will be fully booked for months in advance or rarely accept new patients. Virtual therapy, however, allows you to look for care outside your immediate area and find therapists accepting new clients so you can get started faster. It can also make finding therapy for kids and teens easier. While in-person care for a particular diagnosis or age group may be difficult to come by, online care is readily available and easy to find for adults, children, teens, couples, and families — there’s even group therapy. Since quality care for the youth crowd can be even harder to find, virtual therapy can open up your options quite a bit.

What’s more, people of color or LGBTQ folks might be looking for a therapist who shares a similar identity or is culturally competent and affirming but cannot find such a provider in their city.

 Those who can access care with LGBTQ-affirming providers are shown to have more successful treatment outcomes, with some studies showing decreased symptoms of stress disorder, social anxiety, panic attacks, and depression.

 Fortunately, online therapists can see anyone who lives in the states they’re licensed in. Many providers are licensed in more than one state or are members of a professional network that allows them to practice in several states. This greatly expands the network of providers you can choose from, increasing the likelihood that you will be able to find a good match for your needs.

You Can Find Specialized Forms of Care Faster

Accessing other forms of mental health care, such as psychiatry and medication management, can be pretty difficult, especially if you need to find a provider who accepts your insurance. This is because psychiatrists who take insurance are typically few and far between and have long waits.

 In fact, psychiatrists have some of the lowest rates of insurance acceptance among doctors, at about 55 percent.

Even more frustrating, pediatric psychiatrists are particularly prone to extremely long waits, with an average of about seven weeks.

 Now you can find psychiatry services online — a major game changer for accessibility. Child psychiatrists are often even harder to find locally than child therapists. But many online psychiatry and medication-management services can treat minors and accept insurance. Doctor On Demand, for instance, has no age limit for its mental health services and takes a variety of insurances.

Even better is that some online platforms are working to ensure folks with insurance can access affordable psychiatry services. An example is Talkiatry, a platform specializing in psychiatry services via insurance only. (It also accepts patients as young as age 5.) Several online mental health services offer medication management as an add-on service (for example, Talkspace) or a separate subscription. This is slightly different from platforms that offer psychiatry (which is always provided by a board-certified psychiatrist) because medication management can be provided by a mix of psychiatrists, psychiatric nurse practitioners, and other medical providers who can prescribe mental health medications.

Some virtual psychiatry or medication management services will send your prescription to your local pharmacy for you to pick up; others ship your meds directly to your door, adding a whole other layer of convenience, especially for people with limited mobility or without reliable access to transportation.

You Have More Options to Make Therapy Affordable

Therapy can be very expensive. A 2023 report found the average cost for a therapy session not covered by insurance was $174.

If you’re hoping to receive therapy every week — which research suggests is the most effective for the fastest symptom relief — that comes out to nearly $700 a month.

 The average household income as of 2023 is $80,610.

 The national per capita disposable income was $61,291 in 2023.

 Now factor in taxes, the ever-rising cost of living, and typical family expenses, and it becomes obvious that therapy is not accessible for many.

Fortunately, some online therapy services are far less expensive than traditional in-person therapy, even without insurance. Many therapy platforms offer subscription services, meaning you pay a flat rate for a set number of sessions each month. Examples of these services are BetterHelp, which costs between $260 and $400 a month for weekly therapy sessions, and Talkspace, which costs between $276 and $436 monthly for weekly therapy sessions. Brightside Health is one company that runs on a subscription model that I personally tested and feel confident recommending. A subscription with Brightside Health ranges from $95 to $349 per month, and it accepts insurance.

Keep in mind that while these services may end up being less expensive than paying per session, there can be drawbacks. For example, the sessions may be shorter or less frequent, making them unsuitable for people with more severe mental health conditions or symptoms.

You Can Easily Find a Therapist Who Accepts Insurance

If you ask someone who’s seeing a therapist who accepts insurance how easy it was to find care, they might have a story involving long wait lists, frustrating sessions with therapists who didn’t get them, and a prolonged saga of trial and error. However, there are plenty of online services with a variety of providers to choose from that do accept insurance.

For example, Grow Therapy offers pay-per-session appointments and takes insurance. Brightside Health, the subscription-based online therapy company I mentioned, accepts insurance. Talkspace also accepts health insurance. The first step is to call your health insurance provider and ask what benefits you have for mental health care. Your insurance company can tell you how much your copay will be if you see an in-network provider. The copay is the set portion you pay for your treatment that your insurance company doesn’t cover.

Some insurance plans may offer reimbursement for services rendered by an out-of-network provider (meaning they aren’t covered by your insurance). However, these paybacks usually only kick in after you’ve met your deductible. Your deductible is the amount of money you have to pay out of pocket for healthcare before your insurance benefits kick in. Sound confusing? It definitely can be. Write down all your questions before you give your insurance company a call, and try your best to stay patient — it can be a pain to navigate the insurance system, but the savings make it worth it.

You Have More Payment Options

If you’re paying out of pocket, paying per session is going to be more expensive. For example, I also tested Octave, and while I found its quality of services to be strong, it was also quite pricey. Octave’s session fees land between $170 to $250 for individual therapy and $190 to $275 for couples or family therapy. Though Octave accepts insurance, it’s only in network with seven plans. These high fees are why therapy subscriptions are appealing if you’re uninsured or underinsured.

If cost is a great concern, look for an online mental health platform that accepts insurance or offers discounts based on need or identity (such as veterans), or consult an online provider directory with therapists who offer sliding-scale fees.

Factors to Consider When Choosing an Online Therapy Service

Choosing an online therapist may feel overwhelming. Let us help demystify the process.

Therapist Credentials

So you’ve found the online therapy service you want to try, and it’s time to choose a provider from the long list of options, but you have absolutely no idea what those letters after their name mean. They’re important — here’s why. Those letters are abbreviations for licenses and professional degrees. All mental health providers must be licensed by a licensure board in their state. Licensed therapists are subject to an organization overseeing their work, meaning if they commit malpractice, they will be held accountable. To maintain their license, therapists are required to engage in continuing education and follow a code of ethical professional behavior. All of this is incredibly important for client safety.

Here are some common licenses and professional degrees and their associated abbreviations:

  • Licensed clinical social worker (LCSW)
  • Licensed marriage and family therapist (LMFT)
  • Licensed clinical mental health counselor (LCMHC)
  • Licensed professional counselor (LPC)
  • Psychologist (PsyD or PhD)

You may see the term “coach” thrown around while looking at therapy services. A mental health coach or life coach is not the same as a licensed therapist. A coach is someone who may give actionable advice to help you meet your goals, which may bolster your mental health, but they cannot diagnose you with a mental health condition, nor should they offer medical advice. A licensed therapist has professional mental health training and can help you reduce troublesome symptoms. Some coaches make promises to “heal your trauma,” yet they lack the training to do so.

Unfortunately, there is no board of licensure for coaches, which means it’s an unregulated profession and that anyone can call themselves a coach, regardless of their background. Do your research and choose someone with proper mental health training, credentials, and qualifications. There’s nothing wrong with consulting a life coach, if that’s what you’re looking for, just don’t mistake a coach for a therapist.

If you’re unsure whether a therapist is licensed, ask them to explain their licensure status. You can also verify a therapist’s license through their state board.

Matching vs. Choosing: Which Way of Finding a Therapist Is Right for You?

Here’s something to consider: Some therapy platforms will match you with a provider, while others allow you to choose from a curated list of options that best match your needs and availability. There are benefits to both approaches.

Platforms that match you with a therapist will either ask you a series of questions during the intake process to match you with someone or have you speak with an intake coordinator about your preferences so they can select a therapist for you. Platforms that let you select your own therapist typically allow you to narrow your search through a series of filters, such as schedule, gender, or license preferences.

Therapy newcomers may prefer to be matched with a therapist. It can make the process much more seamless, and you can always switch therapists if the first one isn’t a fit. Those who have been to therapy before may prefer navigating search filters and choosing their own therapist. However, this article can help you understand what your therapy needs are and may leave you feeling more comfortable choosing your therapist, even if you’re new to therapy.

What Types of Therapy Can Be Done Online?

Online therapy significantly opens up access to care types and modalities that may not be available locally in your area. The type of therapy you’d like to try may not be available to you locally. The beauty of having a wide range of modalities available online means you aren’t fussing with long wait lists or a lack of providers in your area. Instead of being stuck on a months-long waiting list for a novel modality, like somatic therapy, you can find an online platform with a wealth of providers available for you to work with.

Most of the therapy modalities you can access in the office can also be found online. For instance, some online platforms like Brightside specialize in cognitive behavioral therapy. Others, such as Innerwell, focus on novel treatments like ketamine therapy, a rising therapeutic modality that utilizes ketamine while in session to ease symptoms of depression.

 Octave, another popular online platform, has eye movement desensitization and reprocessing therapy (EMDR) available. This is a somatic therapy that uses a series of eye movements in session to help clients process traumatic material.
All types of therapy can be found online, including couples therapy, group therapy, and family therapy. We’re pleased to share that online couples therapy is shown to be a great alternative to in-person sessions.

Skeptical about how well online therapy can work with the whole family? Don’t be. A recent review shows very promising evidence for its efficacy, and it offers the opportunity for the entire family to meet, even if they’re based in different locations.

 As for group therapy, a few platforms also offer this service virtually. It can be more affordable than one-on-one therapy and allows you to learn from others who are dealing with some of the same things you are, which can help you feel less alone

How Do I Know if I’m a Good Candidate for Online Therapy?

While there are plenty of benefits to online therapy, it isn’t for everyone. A big issue can be privacy. If you don’t have a private and secure place to hold your therapy sessions, venturing to an office may be a better option. If you’re having serious thoughts of harming yourself or others or are presently in crisis, then a higher level of care is warranted.

 Contact 988 in the United States for emergency mental health support.

Getting Started

Now that you’re equipped with information about the landscape of online therapy, let’s put together a formula to help you find the best affordable online therapy service for your needs.

First, if you plan to use insurance, call your insurance company and review your mental health benefits. Be sure to take notes because this can be a lot of information. Next, determine how much money you can allocate monthly to therapy. Split that by four, and you’ll have your weekly therapy budget.

Finding the Best Online Therapy Service for You

It’s important to be clear on why you want support. Do you need individual or couples therapy? Does your child need therapy? Is it important to have the opportunity to consider medication management? Are you interested in exploring a specific therapeutic modality? Do you need your therapist to have certain cultural competencies? Keep these criteria in mind as you look into different therapy platforms.

You may want to look for platforms that allow you to choose or easily switch your provider. Don’t be afraid to change providers if you feel like one isn’t a good fit for you, but give it a few sessions so you have some time to get to know each other first.

We’ve also curated multiple online therapy roundups to help you make the best choice for you and your family. The Everyday Health staff and writers have tested more than 50 different companies. I’ve tested about a dozen platforms myself, drawing on my experience as a therapist to assess the qualities of each service. To further our expertise even more, we’ve consulted trusted experts in the field to ensure every platform we feature is reputable and scores high when it comes to affordability, professionalism, quality of care, and accessibility.

Some Top Providers at a Glance

Price
Therapist Matching?
Types of Therapy
Number of Sessions Per Month
Therapy Session Length
Accepts Insurance?
Brightside Health
$95 to $349 per month
Yes
Individual therapy for adults
4
45 minutes
Yes
Sign Up
BetterHelp
$240 to $360 monthly, pending location and therapist availability 
Yes
Individual, couples, teen
4
30 minutes
No
Sign Up
Talkspace
$396 monthly
Yes
Individual, couples, teen
4
30 minutes
Yes
Sign Up
Innerwell
$100 to $492 per session
No
Individual
Varies, pay per session
50 minutes
Yes
Sign Up
Talkiatry
Only available to clients with insurance, final price depends on insurance coverage
Yes
Individual therapy for patients already seeing Talkiatry psychiatrist, psychiatry for children ages 5 and up, adult psychiatry
Varies based on clients’ unique needs
For adults the initial session is 60 minutes, with 30-minute follow-ups; for children and geriatric patients the initial session is 75 minutes, with 45-minute follow-ups
Yes
Sign Up
Online-Therapy.com
$200 to $440 per month
Yes
Individual and couples
4 to 8
45 minutes
No
Sign Up
Regain
$240 to $360 per month
Yes
Individual and couples
4
30 and 45 minutes
No
Sign Up
Circles
$15 per month
No
Group therapy
Unlimited
60 minutes
No
Sign Up
Teen Counseling
$240 to $360 per month
Yes
Individual teen and parent
4
30 and 45 minutes
No
Sign Up
ZocDoc
Varies by provider
No
Individual, couples, teen, children, family, group
Varies by provider
Varies by provider
Varies by provider
Sign Up
Calmerry
$310
Yes
Individual
2
30 minutes
No
Sign Up
Wellnite
$292.50 to $460 per month (sliding scale available)
Yes
Psychiatry, individual therapy
3 to 6 (depending on length)
30 to 60 minutes
Yes
Sign Up
Sesame Care
Varies by provider, $125 to $275 per session for therapy
No
Individual, couples
Varies by provider
30 to 45 minutes
No
Sign Up
Octave
$170 to $275 per session
Yes
Individual, couples, family
Varies, pay per session
45 minutes
Yes
Sign Up
Grow Therapy
$150 to $275, final price dependent on insurance coverage
No
Individual, children, couples, adolescents, family
Varies, pay per session
45 to 60 minutes
Yes
Sign Up
PlushCare
$169 per session, plus $19.99 monthly membership
No
Individual
As many as you schedule
45 minutes
Yes
Sign Up

Preparing for Your Online Therapy Sessions

Found an online therapy platform you want to try? Fantastic. To prepare for your session, be sure you’re in a private space with a strong internet connection.

I don’t recommend talking to your therapist in a crowded cafe. However, a private meeting room at your work during your lunch break could work. Have a journal, water, and some tissues handy. You may want to jot down a few talking points before your session begins. Most importantly, trust the process, ask questions if you have them, and embrace this step on your healing journey.

Frequently Asked Questions

Can I get a diagnosis from an online therapy platform?

Some online therapy platforms, such as BetterHelp, assert their providers can not diagnose you. However, diagnoses can be quite powerful for some patients’ healing processes. A diagnosis can be validating, give a name to how you’ve been feeling, and allow you to learn more about yourself. Plus, to be eligible for insurance coverage, your therapist is likely required to assign you a diagnosis.

If a platform accepts insurance, this is a good clue that its providers will be able to diagnose you. If you receive a diagnosis you don’t agree with or don’t understand, let your provider know. The world of mental health can be filled with clinical jargon, and providers should make it as easy for you to understand as possible.

Feeling a bit spooked about your privacy in online therapy is natural, especially after learning about recent therapy privacy breaches. BetterHelp is being ordered to pay millions of dollars for its actions because it violated HIPAA laws and regulations. HIPAA stands for the Health Insurance Portability and Accountability Act. HIPAA offers protections for patients’ digital health data, demanding health providers take extra measures to safeguard the privacy of their clients’ information. It’s hoped that the fine levied against BetterHelp will deter it and other companies from such behavior and set a precedent that action will be taken if client privacy is abused.

When signing up for any online therapy service, be sure to read its privacy practices and ask your therapist for clarification regarding privacy and security. Don’t be afraid to move on to the next service if something doesn’t sit right with you. If you choose to go with a service despite potential privacy concerns, ask a customer service representative to explain the company’s privacy policy to you in layman’s terms.

Looking for therapy is a big investment of time and money — meaning you may feel pressure to find a perfect match on the first try. But spending time with a therapist who isn’t a fit for you can waste even more time. You’ll know which therapist is right for you based on the comfort you feel with them and the results you begin to see from therapy. Studies show that the strength of the clinical relationship is a strong indicator of positive treatment outcomes.

If you feel you can trust your therapist, they’re respectful of you and your time, and you feel comfortable opening up to them, then you may have found your match. However, if you feel reticent about opening up to them after multiple sessions or notice they’re consistently late or lack professionalism, it’s likely time to return to your search. Make sure you and your therapist are on the same page. A key part of a successful therapeutic alliance is that you and your therapist agree on treatment goals and the steps necessary to get you there.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Giordano C et al. The Transition to Online Psychotherapy During the Pandemic: A Qualitative Study on Patients’ Perspectives. Research in Psychotherapy: Psychopathology, Process, and Outcome. November 4, 2022.
  2. Scott AM et al. Telehealth v. Face-to-Face Provision of Care to Patients With Depression: A Systematic Review and Meta-Analysis. Psychological Medicine. August 12, 2022.
  3. Freeman-Coppadge DJ et al. Beyond LGBTQ-Affirmative Therapy: Fostering Growth and Healing Through Intersectionality. Queer Psychology. November 19, 2021.
  4. Chu W et al. A Systematic Review of Cultural Competence Trainings for Mental Health Providers. Professional Psychology: Research and Practice. August 2022.
  5. Fish JN et al. Assessing the Implementation of an LGBTQ+ Mental Health Services Training Program to Determine Feasibility and Acceptability During the COVID-19 Pandemic. Prevention Science. April 2024.
  6. Sun CF et al. Low Availability, Long Wait Times, and High Geographic Disparity of Psychiatric Outpatient Care in the US. General Hospital Psychiatry. September–October 2023.
  7. Bishop TF et al. Acceptance of Insurance by Psychiatrists and the Implications for Access to Mental Health Care. JAMA Psychiatry. February 2014.
  8. Steinman KJ et al. How Long Do Adolescents Wait for Psychiatry Appointments? Community Mental Health Journal. October 2015.
  9. Davenport S et al. Access Across America: State-by-State Insights Into the Accessibility of Care for Mental Health and Substance Use Disorders. Milliman Report. December 2023.
  10. Lin T et al. Trajectories of Change in Weekly and Biweekly Therapy. Journal of Counseling Psychology. January 2024.
  11. Income, Poverty and Health Insurance Coverage in the United States: 2023. U.S. Census Bureau. September 10, 2024.
  12. Per Capita Disposable Personal Income in the United States in 2023, by State. Statista. October 14, 2024.
  13. Yavi M et al. Ketamine Treatment for Depression: A Review. Discover Mental Health. April 15, 2022.
  14. Kysely A et al. Couples Therapy Delivered Through Videoconferencing: Effects on Relationship Outcomes, Mental Health and the Therapeutic Alliance. Frontiers in Psychology. February 4, 2022.
  15. McLean SA et al. Exploring the Efficacy of Telehealth for Family Therapy Through Systematic, Meta-Analytic, and Qualitative Evidence. Clinical Child and Family Psychology Review. June 2021.
  16. Stoll J et al. Ethical Issues in Online Psychotherapy: A Narrative Review. Frontiers in Psychiatry. February 11, 2020.
Additional Sources
  • Schnell T et al. Patients Responses to Diagnoses of Mental Disorders: Development and Validation of a Reliable Self-Report Measure. International Journal of Methods in Psychiatric Research. March 2021.
  • Looi JCL et al. Psychiatric Electronic Health Records in the Era of Data Breaches — What Are the Ramifications for Patients, Psychiatrists and Healthcare Systems? Australasian Psychiatry. April 2024.
  • HIPAA For Professionals. U.S. Department of Health and Human Services. July 19, 2024
  • FTC Gives Final Approval to Order Banning BetterHelp From Sharing Sensitive Health Data for Advertising, Requiring It to Pay $7.8 Million. Federal Trade Commission. July 14, 2023.
  • Stubbe DE. The Therapeutic Alliance: The Fundamental Element of Psychotherapy. Focus. October 2018.

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Seth Gillihan, PhD

Medical Reviewer
Seth Gillihan, PhD, is a licensed psychologist in private practice in Ardmore, Pennsylvania, who helps people find personal growth by making important changes in their thoughts and habits. His work includes books, podcasts, and one-on-one sessions. He is the the host of the Think Act Be podcast and author of multiple books on mindfulness and CBT, including Retrain Your Brain, Cognitive Behavioral Therapy Made Simple, and Mindful Cognitive Behavioral Therapy.

He completed a doctorate in psychology at the University of Pennsylvania where he continued as a full-time faculty member from 2008 to 2012. He has been in private practice since 2012.
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Julia Childs Heyl, MSW

Author

Julia Childs Heyl, MSW, is a California-based clinical social worker and mental health writer. Her writing often focuses on mental health disparities and uses critical race theory as her preferred theoretical framework. She has been published by Verywell Mind, Health, Parents, Shape, Yahoo, and more.

In her clinical work, Julia specializes in treating people of color experiencing anxiety, depression, and trauma through depth therapy and EMDR (eye movement desensitization and reprocessing) trauma therapy. Identifying as a holistic-minded clinician, Julia views mental health as a relationship between the soul, self, and systemic structures in our lives. Her formative training includes developing mental health programming specifically for Black survivors of domestic violence and sexual assault and conducting research on generational trauma within the Black community.

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