Top 5 Tips for Online Therapy
So, you’re thinking about starting online therapy?
I am giving you a lot of credit right now! Allowing yourself to explore this option is a big step on the way to enjoying your life more fully. Therapy, online or in-person, is a brave commitment to yourself and often a transformative experience. I see this in my practice and as someone who has also gone to therapy myself both online and in-person!
Traditionally, therapy takes place in an office setting. Online therapy has been around for long time, but the pandemic truly transformed the field. Over night, therapist world wide switched to online and many wondered about the impact of online therapy compared to in-person. Our collective fears have been eased, as online therapy has been shown to be just as effective as in-person therapy. Client satisfaction has also been shown to have no difference between in-person and online formats. The barriers to staying in therapy, such as travel and time spent, are reduced as well, which also boosts effectiveness, because a longer length of treatment is associated with better outcomes.
Still, you may have some questions or concerns about online therapy. Therapy involves a close yet professional relationship between you and a therapist. Each therapist is different and therapy is confidential, so it makes sense that getting started can be confusing. Add the element of being online and you really might feel anxious. If you’re finding it difficult to feel like you’re making the right decision, are just feeding your curiosity, or ready to reach out, here are a few tips from my perspective as an online therapist on getting the most from online therapy.
This blog is specifically about online therapy, so I won’t cover finding a therapist or common first timer questions, but you can follow those links to dive deeper into the getting started process. Perhaps you are trying to decide if online therapy is right for you before you start reaching out to therapists. Read on to discover my tips for excellent online therapy.
Consider your environment:
Before getting started, it’s important to make sure you have a private, comfortable environment to have therapy. This is especially important if you have a busy household. In order to keep confidentiality and get the most out of your therapy hour, take the steps necessary to ensure that you have the environment that feels good to you. This might include gathering blankets and pillows to feel more comfortable, or setting up in the quietest room in the house.
2. Check your equipment:
Oh, the wonders of the internet! For online therapy, you’ll need a phone or laptop/computer with a webcam and a microphone. You also need a strong WiFi or cellular data. It’s great to check on these things and make sure they are charged prior to your session to minimize stress. Having headphones can help with privacy, and positioning your phone or laptop around eye level can help you to feel a more in-person connection to your therapist.
3. Minimize Distractions:
Unlike seeing a therapist in an office, your life is quite literally all around you at home. This is a great thing, as many people feel more comfortable at home. However, you don’t have the same natural boundaries as you do in an office. I recommend letting your family or housemates know not to disturb you, putting away your work from home materials, and putting your phone on silent.
4. Center yourself:
Another aspect of online therapy is that you don’t have the travel time to and from your therapists office before and after session. A huge perk in my opinion! And yet, I know many therapists and clients who miss that time because it helped them to prepare for session and then decompress afterward. Try giving yourself 5-10 minutes prior to your session time just to come into the present moment, setting aside what you were doing before or what you have to do afterward. Ask yourself what is important to talk about in therapy today. After session, take some deep breaths or do some journaling to seal in the takeaways and transition to the rest of your day.
5. Communicate with your therapist:
If you are running into any difficulties, be it WiFi, privacy, feeling off or confused about any part of the therapy- please don’t hesitate to bring these up in session! Your therapist is there for you and will help work through any obstacles that come up.
Bonus* Have grace for yourself and your therapist! While rare, sometimes zoom will lag or we might miss something the other has said. This is part of online therapy, and having an open, kind perspective on little mishaps can keep things flowing smoothly!
Are you ready to start online therapy? Are there questions that my tips didn’t cover? If so- please reach out to me today and I’d be happy to get your questions answered.
If you’re ready, here’s a little run-down on how the start up process goes:
Get in touch - You’ve found a therapist you like. The next big step is sending them and email or picking up the phone to ask about availability. Therapists usually will schedule a free 15 minute phone consultation at this point!
Have your free consultation - This call will give you a chance to ask any questions you have before your first appointment. It also allows the therapist to get to know you, what’s bringing you in, and make sure they have the skills to help with your particular concerns.
Schedule your initial session - If you and the therapist determine you are a good fit, they will schedule you for your first appointment at the end of the consult call.
Fill out consent forms and intake questionnaire - Your therapist will send you a HIPPA secure link to log into your client portal. In order to dive right in, fill out these forms and read the consent and practice policy documents carefully prior to the first session. You can electronically sign them easily.
Receive your video chat link - before your session, you’ll receive reminders by text or email with a link to the video chat you will use for your session.
Have your first session - Click the link at your scheduled session time. With all the intake paperwork out of the way, your therapist can answer any questions that came up and then dive right into getting to know you and your concerns over the first and subsequent sessions.
