Online therapy is a valuable resource for many, offering convenience and accessibility and the ability to find a therapist that is a great match for you and your needs. However, to truly get the most out of your online therapy, it’s essential to approach your sessions with intention and preparation. Here are some tips to consider before your next session.
1. Create a Therapeutic Space
One key advantage of online therapy is that you can attend sessions from anywhere. However, it’s important to choose a location that positively contributes to your ability to reflect and engage in the process.
Avoid Work Spaces: Your therapy space should be separate from your workspace to help you mentally switch gears from work mode to therapy mode.
Get Comfy: Choose a spot where you can sit comfortably for the length of your session. Whether it’s your favourite chair, a corner of your bedroom, or a quiet nook in your living room, make sure it’s a place where you can relax and feel safe.
Reduce Distractions: Ensure that the environment is free from interruptions. Notify household members of your session times and ask them to respect your privacy during these periods. Turn off any notifications on your devices for the duration of your session.
2. Do Some Prep
Approaching your therapy sessions with a clear mind and an open heart can significantly enhance their effectiveness. Research shows that the greatest loss to clients attending virtual sessions is the time spent commuting and in the waiting room: these spaces offer time to decompress, process, and get in the zone for sessions. Find ways to emulate this for your online therapy sessions.
Set Aside Time for Reflection: Before your session, spend a few minutes reflecting on what you want to discuss. Think about any issues or feelings that have come up since your last session.
Avoid Rushing In: Try to schedule your sessions at a time when you won’t be rushed. If your session is right after work, take a short break to decompress before starting.
3. Get Comfy and Calm
Being physically comfortable can help you focus during your therapy sessions.
Dress Comfortably: Wear clothes that make you feel good. The goal is to feel as comfortable as possible so that your focus remains on the session.
Control Your Environment: Have anything you may need close at hand: water, tissues, your journal, a fidget toy, or a blanket can all add to your comfort in session. Adjust the lighting to a level that feels soothing, and if it calms you, light a candle, use a diffuser, or light some incense.
4. Prep your Tech
Technical issues can be a significant distraction during online therapy sessions. Ensure that your technology is up to the task.
Test Your Equipment: Check your internet connection, webcam, and microphone before the session begins to avoid any interruptions or anxiety. Make a plan with your therapist for what to do if the video becomes disconnected.
Use Headphones: This can help improve audio quality and maintain privacy, especially if you live with others.
5. Take Time to Reflect
What you do after your therapy session is just as important as the session itself.
Set Aside Time to Process: After your session, take some time to reflect on what was discussed. Take ten minutes to allow yourself to absorb and process the session, whether that be journalling or sitting in silence.
Practice Self-Care: Engage in activities that help you unwind and care for yourself. These could include taking a walk, meditating, cooking your favourite meal, calling a loved one, or participating in a hobby you love.
6. Get Consistent
Consistency can greatly enhance the therapeutic process.
Regular Sessions: Try to schedule your sessions at the same time each week. This will help you establish a routine and make it easier to integrate therapy into your life.
Commitment: Treat your therapy sessions with the same level of importance as any other significant appointment. Consistent attendance is crucial for progress.
Homework: If your therapist assigns you exercises or activities, make a genuine effort to complete them. These tasks are designed to reinforce the work done during sessions. If they aren’t working for you, be honest about this! Your therapist is there to help you find activities that work for you.
Online therapy can be an effective and convenient way to address your mental health needs, but it requires thoughtful preparation and a commitment to the process. By creating a dedicated space, preparing adequately, ensuring technical readiness, and reflecting on your sessions, you can maximize the benefits of your online therapy and foster meaningful personal growth. Remember, the effort you put into your therapy sessions is an investment in yourself and your well-being.
Links:
Psychotherapists’ Challenges With Online Therapy During COVID-19: Concerns About Connectedness Predict Therapists’ Negative View of Online Therapy and Its Perceived Efficacy Over Time
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8339462/
What you need to know before choosing online therapy
https://www.apa.org/topics/telehealth/online-therapy
The pros and cons of virtual therapy vs. in-person therapy
https://reachbh.org/the-pros-and-cons-of-virtual-therapy-vs-in-person-therapy/
Virtual Therapy vs. In-Person Therapy
https://www.psychology.org/resources/virtual-therapy-vs-in-person/