3 Tips to Make the Most Out of Your Online Therapy Experience

The beauty of teletherapy is in its accessibility. Many are surprised by how natural it now feels to do therapy online, and others are opening up to get therapy for the first time. While easy and convenient, there are a few subtleties that have a profound impact on the feel and productivity of your therapy time. 

By taking a little time beforehand, you will likely feel more grounded, present, and open to receive the benefits of your therapy. Many steps you have likely thought of, like setting up your technology and testing your internet beforehand. Below are a few other, less common ideas to help elevate your online therapy experience. 

Identify your location.

The relationship we have with our physical space has never been more tangible than during shelter in place. Now that you aren’t physically coming to the office, spend a moment thinking about where you want to be for your video/phone session. First, think about what places feel safe and private that are accessible to you. Then, if you have options, maybe consider the general energy and feel of the space. For example, will it be pleasant and comfortable for you to open up in therapy if you are out in the backyard? What about in a cozy corner of your house? 

Protect your privacy.

Teletherapy is unique in that you have to take efforts to protect your own privacy that are already in place when visiting a therapist in their office. Think about if you will need a sound barrier. I recommend the app Relax Melodies for white noise. Do you need to ask a family member or roommate to leave the house for an hour, or put a “do not disturb” sign on your door? What about headphones?

Give yourself transition time.

This is so important, and the most overlooked. Many people I work with are surprised at how much they benefited from built-in rituals around transitioning to therapy when in-person. This includes leaving their office or home, driving/commuting, and even the time in the waiting room reading magazines. Now that the physical transitions are not required, consider giving yourself 5-10 minutes to transition out of what you were doing and into therapy. Grab some water, stare out the window, move around for a moment, and get situated in your physical space. You might briefly remind yourself you are switching gears now. If you are a mindfulness practitioner, give yourself a few minutes of mindfulness. 

Video and phone calls are wonderful and now necessary means to satiate the natural human hunger for connection and support. While there are certainly aspects of traditional in-person therapy that cannot be mimicked, the virtual format doesn’t have to be subpar or perpetuate feelings of disconnection, loneliness, and isolation. I think you will find that by approaching your therapy sessions with these intentional steps beforehand, it will feel just as safe and full of opportunity as it did in person.