Meggie Tran tried virtual therapy for the first time in 2020 when she was looking for a new therapist to help her manage obsessive compulsive disorder and address intergenerational trauma as a second-generation immigrant from Vietnam. She found a Vietnamese-American therapist whose practice style felt like a perfect fit — but her office was an hour away. Thanks to virtual therapy, the distance was no problem. 

“Even though I’ve never met her in person, I felt like I could really, really relate to her,” says Tran. Thanks to a year of twice-a-week virtual sessions, she felt confident enough in her mental health to venture out on an eight-month solo trip through Asia, Oceania, and Polynesia. Tran advises fellow explorers on her mental health focused travel blog, Mindful Meggie.

Virtual therapy has boomed since the COVID-19 pandemic when lockdowns required therapists to adopt the technology. Since then, studies have found virtual therapy is an effective treatment for anxiety, depression, PTSD, and more. Other digital mental health tools that provide support, community, and a level of anonymity have also taken root as a part of many people’s mental health support. 

Virtual therapy expands access

Yori Scott, a licensed professional counselor with more than 25 years of experience, was one of many therapists who transitioned to virtual therapy as a health precaution during the COVID-19 pandemic. Her practice has remained primarily virtual ever since. 

“I really wanted to make sure that mental health was available to diverse populations,” Scott says. “To really meet those needs, I realized I had to do virtual.” Virtual therapy removes potential barriers like a lack of transportation and scheduling constraints for vulnerable populations like low-income, rural, and elderly patients. This modality of therapy can also be more cost effective and expand access to a larger variety of therapists.

“They may specifically be looking for a woman of color, and there might not be a variety for them to choose from in their state,” says Scott. This consideration led her to get licensed to practice remotely in six additional states. 

Scott has also found that virtual therapy can help relieve pressure on new or hesitant patients. During intake sessions, some of her patients attend with their cameras off. Several sessions later, they might start turning their camera on as they get more comfortable.

“If virtual therapy was not an option, then a lot of people would not be in therapy,” Scott says. “More people have had access, and more people have realized the benefits.”

Peer support in the digital age

Therapy isn’t the only digital mental health support service that has developed in recent years. At Point32Health, the parent company of Harvard Pilgrim Health Care and Tufts Health Plan, members who are struggling with behavioral health challenges ranging from substance use disorder to depression can connect with one of the organization’s peer recovery specialists as a complementary support service. This unique team is made up of individuals who identify as being in recovery for their own behavioral health challenges and can relate to the members on a personal level that sets their support apart from clinical services.

“I really meet them where they’re at, gain that rapport, and give them a safe, judgment-free zone,” says Tammy Waterman, a peer recovery specialist at Point32Health who specializes in substance use disorder. “It’s very impactful that they have that kind of space to be comfortable sharing deeper issues.”

Peer recovery specialists work with members over the phone to set individual goals, connect them to long-term resources in their community or online, and check in regularly to offer support and encouragement on their recovery journey.

“What I’m doing is planting that seed of hope,” says Waterman. “Then when they’re connected and engaged, it’s watching them bloom and grow in their own recovery.”

The program’s virtual nature allows members to call not only during their scheduled appointments but also to get support amid setbacks or milestones. Peer support specialists receive messages about temptations to relapse and “thank yous” from members celebrating recovery anniversaries.

Anonymous community building on social media

Mental health advocates are also harnessing the power of social media to offer free or low-cost support groups. 

Scott runs an Instagram and Facebook page for individuals experiencing narcissistic abuse, a type of abuse in which the abuser may use words or actions to manipulate their partner. While Scott does not provide counseling in this group, she believes in creating a community of individuals with shared challenges to offer support and resources to each other. 

“There may be no one to talk to in their life, or they need to remain anonymous,” notes Scott. On social media, members can post anonymously or simply read posts from others without ever posting themselves.

When looking for a supportive online community, Scott recommends seeking one led by someone trustworthy who can moderate accurate information and productive conversations. 

“Once you find a positive, growing, collaborative community, the benefits are amazing,” Scott says. 

Finding the right fit

There are limits to what digital mental health resources can provide. Social media cannot offer the individualized support of a licensed therapist. And virtual therapy may not be the right fit for everyone. 

Dwight Powell, a 74-year-old in the Boston area, first went to therapy in his late 20s after a divorce. He has since used individual therapy and men’s groups for support in navigating life’s challenges, like parenting and adjusting to retirement, off and on over the years. 

“My general feeling is that virtual is good, provided that there is some provision for in-person involvement as well,” says Powell. “Particularly if you’re meeting people for the first time, whether it’s a member of a group or a therapist.” 

Powell recently started seeing a new therapist, driving an hour to his office to start the relationship in person for several sessions. Now, their sessions are mostly virtual, but with the stipulation that Powell can attend in person if he wishes. 

Despite limitations, digital mental health resources have grown into a helpful and effective tool, expanding access to care for many. 

“If I didn’t feel that I was being effective as a therapist virtually, I would have been running back to in-person,” says Scott. “The pros outweigh the cons by far.”

Point32Health is a not-for-profit health and well-being organization, guiding and empowering healthier lives for all. Together, our family of companies — Harvard Pilgrim Health Care and Tufts Health Plan — help our members and communities navigate the health care ecosystem through a broad range of health plan offerings and tools.