TEN TIPS FOR ONLINE THERAPY
Online therapy has become the new normal for therapy, but you might be wondering how to get the most out of virtual therapy. We've compiled a list of ten tips to help you get the most out of your online therapy session.
1. Log into your session when you’re ready
Wait to log into your videoconferencing tool for your session until you’re ready to start your session. Therapy isn’t a work meeting. You won’t be punished for showing up a couple minutes late. If you want to grab a glass of water to drink or need to run to the restroom so you won’t be distracted during your session, take a couple minutes to take care of what you need before you log into your session. This can also be a good time to make sure your device is fully charged or plugged in.
2. Make your session the focus
Check your computer to make sure all notifications are silenced. Turn off any extra monitors you have, and maximize the window on your screen to prevent distractions.
3. Keep your phone nearby (but not too close)
Your phone can be a helpful back up in case your wifi connection becomes spotty and you want to switch to your phone’s hotspot. In order to keep your session the focus, we recommend trying to keep your phone out of sight, such as in a nearby drawer, or on a table behind you.
4. Use a computer
Using the larger screen on your computer (instead of the smaller screen on a phone) for your online therapy session might contribute to a better experience. (Think about it, would you rather watch a movie on a screen in the theatre or your cell phone?) Using a computer might also strengthen your connection to further ensure a seamless experience.
5. If you use your phone, find a good place to set it down
We get it, sometimes your phone is the most convenient option. Find an item to lean your phone against before your session starts. Try using a phone stand, or leaning your phone against several books if you don’t have one. Your hand and arm will likely get tired over the length of a 45 minute session. Having your phone set at an angle that allows your hands and arms to move around and rest tends to be more comfortable. (Bonus tip: phones can overheat if you’re keeping them near your windshield in the car, even if’s not that hot outside. So find a place for your phone that is shaded from the sun.)
6. Make sure you have privacy
Take the time to plan for a private location when you schedule your therapy session. Many office buildings have soundproof pods and private rooms you can reserve in advance for your therapy session if you’re working from the office. If you’re at home with others and want extra privacy, you can turn on a sound machine, music, or TV outside of the room you’re using to create white noise and drown out the sound of your voice. Placing a towel under the door adds an extra measure of soundproofing. You can also use headphones. Headphones give you confidence nobody else can hear what your therapist is saying to you.
7. Driving and therapy don’t mix
Not only can driving while doing therapy be distracting, it can also be dangerous. If you happen to remember your therapy session when you’re already out, take the time to find a safe and private place to park, then log into your therapy session. Your therapist wants you to be safe.
8. Check your lighting
Make sure the room has enough lighting. When most of the light in the room comes from a window or lamp behind you, it gives a silhouette effect. This effect can be great for shadow puppet shows and crime show documentaries, but tends to interfere with online therapy sessions. Try turning on lights throughout the room, or at least behind your computer. Being able to see your facial expressions allows your therapist to do their best work, and you to get the most out of therapy.
9. Dress as if you were going outside of your house
Unless it’s part of a goal you’ve set for therapy, it’s probably not important to your therapist whether or not you wear makeup or do your hair before a session. However, taking the time to get dressed for the day and wearing clothes you would wear outside of the house might give you a little mood boost before your session.
10. Create your own waiting room from home/work
You might find that getting yourself situated several minutes before your scheduled time and creating your own “waiting room” from where you are relaxes you. Take this time to slow down, think about the previous week, your action plan, and what you’d like to focus on in your session before it starts to help you get the most out of your online therapy session.
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