How Does Online Counselling Work? Benefits and What to Know

September, 2025

Our society is increasingly becoming digitalized, and many people are turning to online counselling as a flexible, private, and accessible way to get professional mental health support. Whether you are dealing with relationship struggles, anxiety, depression, or just want someone to talk to, online counselling offers an effective alternative to traditional in-person therapy. However, if you’re new to the idea, you might wonder: How does online counselling work? What should I expect? Will it help me?

In this article, we will guide you through understanding how online counselling works, its benefits, what to expect in your first session, how to find the right counsellor, and signs that it may not be the right fit for you.

How Are Online Counselling Sessions Designed?

Online counselling enables you to connect with a licensed and trained counsellor via digital platforms, through video calls or phone calls. Sessions are conducted via secure platforms, at Virtual Connect we use the Jane app, other options include Zoom and Doxy.me. These platforms comply with confidentiality and privacy laws so you can know your sessions are private, protected, and secured.

An average online counselling sessions last 50 minutes. Just like traditional therapy, you’ll talk with your counsellor about your mental health concerns, goals, progress, effective tools to implement into your life, and other strategies depending on the concerns being presented. The only difference is that you’re doing it from the comfort of your home using a digital device as a medium to connect with the counsellor. The online option also opens things up so that you have the ability to talk to counsellors anywhere in Canada (provided they are registered to see clients where you reside).

Some people believe that online counselling is less effective because it is conducted online rather than face-to-face, as in traditional counselling. However, according to Shaker, et al., in a randomized control trial comparing tele-health (via video or phone) with in-person therapy for PTSD, mood, and anxiety disorders found equivalent effectiveness in treatment (2023). When looking at patient satisfaction, therapeutic alliance, and retention rates between the two formats both were rated similarly for effectiveness.

Top Benefits of Online Counselling

There are several reasons why online counselling is desirable, and many people are increasingly opting for it. Here are the top benefits online counselling offers;

• Convenience: It eliminates the need tocommute to the counselling office or wait in the waiting room to see the counsellor. You can easily schedule sessions at convenient times that work for you, even during lunch breaks or evenings. All you need is a device and internet access.
• Comfort and Privacy: Being in the confines of your own space can make it easier to open up and be yourself. You can attend sessions in your bedroom, car, or any quiet place where you feel safe.
• Accessibility: Online counselling breaks down geographical barriers, which allows people in remote areas to access licensed professionals. This can also eliminate the worry of running into your counsellor in social settings if you are seeing someone who resides in a different location then where you live. It’s also an excellent option for people with mobility issues or chronic illnesses.
• Affordability: It allows you to save on transportation costs and time.
• Consistency: If you are always traveling due to work or have recently moved to a new city, online counselling allows you to maintain consistent care with your counsellor, regardless of your location.

How Do I Know If Online Counselling Isn’t for Me?

While online counselling offers many advantages, it’s not ideal for everyone or every situation. Here are some signs it may not be the right fit, at least not right now:

• You struggle with technology: If video calls/ technology cause you more stress than they alleviate, this could impact your experience.
• You don’t have a private space: If you can’t find a confidential area to speak freely, therapy may feel restricted or unsafe; as such, it won’t be effective. This can be why sometimes doing counselling sessions from a parked car is a nice option.
• You’re in crisis or dealing with severe mental health issues: People experiencing suicidal thoughts, psychosis, or needing immediate, in-person intervention should seek emergency services, such as the hospital.

If you feel like these reasons are relevant for you, online counselling might not be the best fit for what you are looking for. However, that might just mean that finding a local in-person counsellor is a better fit for what you are looking for.

What to Expect from the First Online Counselling Appointment

It is entirely normal to feel nervous before your first online counselling session. Here’s what typically happens so you can enter with confidence, knowing you’re in a safe and supportive environment.

• Technical Setup: Your counsellor will send a secure link/ app instructions before the session. Test your internet connection, webcam, and microphone ahead of time to avoid any hiccups. You will also be sent a link to complete an intake form prior to the appointment.
• Initial Introduction: Your counsellor will introduce themselves, review confidentiality policies, and explain how online sessions will operate.
• Background and Goals: You’ll likely discuss your reason for seeking therapy, any past treatment experiences, and what you hope to get out of counselling. You don’t have to share everything at once; just go at your own pace. The first session gives you and the counsellor a chance to get to know each other better and for the counsellor to get a better understanding of what you are looking to get out of counselling.
• Creating a Plan: Together, you’ll decide how often to meet, whether weekly, bi-weekly, or monthly. The counsellor may also recommend homework or journaling between sessions to support your growth.

Remember, the first session is just the beginning. It’s okay to feel unsure, emotional, or even skeptical. Your job isn’t to have it all figured out; you just have to show up honestly.

How to Choose the Right Online Counsellor

Finding the right counsellor is like searching for the right pair of shoes; it should feel like a good fit, but sometimes it can feel quite challenging. Here are tips that can help you in choosing the best online counsellor for you:

• Credentials and Licensing: Ensure the counsellor is licensed in your province and specializes in the areas you need help with (e.g., anxiety, trauma, relationships).
• Therapeutic Style: Some counsellors are more conversational and casual, while others are more structured or clinical. Read bios, watch intro videos, or schedule a free consultation to see if your personalities align.
• Cultural Competence: If you’re looking for someone who understands your background or identity, whether cultural, racial, religious, or gender-specific, consider searching for counsellors with lived experience or training in those areas.
• Affordability: Check whether you are eligible for any 3^rd party funding, look into what your personal benefits covers, or see if there are sliding scale options available.

At Virtual Connect we know that it can be challenging to know if someone is going to be the right fit. We do not expect you to know where to start, so we offer the option to booking in for a discovery call where you can connect with someone who can support you in finding someone who fits what you are looking for.

Conclusion

If you’ve been wondering how tele-health counselling works and whether it could benefit you, reach out today to get booked in for a free consultation, or connect regarding any additional questions that you might still have. No matter what brings you into counselling, online counselling can get you connected with a licenced counsellor from the comfort of your own home. Of course, it’s not a perfect match for everyone. But for many people, it’s a safe and effective way to get help on their terms. That’s the beauty of modern therapy: it adapts to you. So, whether you’re curled up in your bedroom, or hiding in your parked car during a lunch break, you can get connected with a counsellor today.

References:

Shaker, A. A., Austin, S. F., Storebø, O. J., Schaug, J. P., Ayad, A., Sørensen, J. A., Tarp, K., Bechmann, H., & Simonsen, E. (2023). Psychiatric Treatment Conducted via Telemedicine Versus In-Person Modality in Posttraumatic Stress Disorder, Mood Disorders, and Anxiety Disorders: Systematic Review and Meta-Analysis. JMIR mental health, 10, e44790. https://doi.org/10.2196/44790