Considering Online Therapy? Here Are a Few Tips.

Online therapy has been around for a long time - decades even - but has become much more popular since the pandemic. In the past, it has been a wonderful way for people to connect with therapists for reasons like, living in a rural area or having health concerns that preclude them from traveling to an office to see a provider in-person. It created access to care for individuals that may otherwise not be able to seek services or attend appointments with consistency. Nowadays, it is something people may choose to do even if they could otherwise see a therapist in person. 

Reasons Someone Might Seek Online Therapy: 

• Convenience:

  With online therapy you can meet from a location of your choosing, as long as it is within a geographic area that your therapist is licensed to provide services. If you need help choosing the right therapist for you, you can read more about it here.

• Time Constraints:

  Online therapy eliminates the commute to and from a therapist’s office. For some individuals, this might mean the difference between finding time for a 50 minute appointment vs. finding the time for that appointment plus an extra 30 minutes there and 30 minutes back home or to the person’s workplace. 

• Consistency:

  Telehealth means you might be able to stay with a therapist you like even if you move to a new place or while you are traveling. The caveat here, again, is that the therapist must be licensed to provide services in the area where you move or travel to. 

Additionally, the consistency and convenience of online therapy means that you might be able to keep your appointment on days when you may otherwise have needed to cancel. For example, on days when you are caring for a sick family member, recovering from an illness yourself, or even anticipating cumbersome traffic from local construction annoyances, you could still meet with your therapist. 

If telehealth is something you are interested in trying or even have participated in before, consider the tips outlined below for making the most of your online session. 

Tips For a Successful Teletherapy Session: 

1. Find a private space

When you are meeting with a therapist remotely, the therapist obviously does not have control over your environment. The first thing you will want to consider is where you will be able to meet from. Is the location private enough? If you are concerned about being overheard by coworkers or family members, you might not be able to really open up in the ways you’d like to during the session. 

If you don’t have a private room in your home or office, you might consider going outside, meeting from your car, driving somewhere and meeting from there, or even securing a room at the local library. Many libraries now have dedicated spaces for private meetings such as therapy sessions,  as well as free internet access where you could meet with your therapist for your appointment. 

2. Minimize distractions and interruptions

You might want to let people know you are going to be in a private meeting so they will not interrupt you. This could mean closing a door, putting a sign out, or setting your phone to “do not disturb.” If you have pets and think they might be particularly distracting, you might consider putting them outside the room during your meeting. Don’t get me wrong, animals can be incredibly therapeutic and are often just fine to be present for the meeting but other times they can be just a distraction. You know your pet best and can decide if it would be a help or a hindrance. 

3. Check your internet connection

Make sure you have a solid internet connection to minimize technical difficulties during the session. Some technical or internet connectivity issues are outside of our control and can be unpredictable. Do what you can to make sure you are in a spot with a reliable connection. It can feel very disruptive if you are in the middle of conveying an emotionally upsetting story and your therapist has to keep interrupting to ask you to repeat yourself or vice versa. 

4. Be aware of your movements

It can be very convenient to be on a phone or other mobile device during your session but be aware of how you are using that device. If you are on a walk or moving around a lot in your space, it can be distracting for your therapist. Not to mention, you risk giving them motion sickness! Try to find a way to stabilize whatever device you are on to minimize disruptive moment. This includes being mindful of how you are holding your device if you are logged in from a handheld electronic. Often, it can be convenient to hold a phone in a way that covers the microphone but that interferes with the flow of conversation during a session.

Also, please avoid logging in to a session while you are driving. It is too risky and is not appropriate. Therapeutic conversations require your presence and attentiveness. Dividing your attention between driving (or other tasks) and therapy is not only unsafe but it is unfair to yourself and the energy you have committed to your therapeutic work. 

Is Online Therapy for You?

There are clearly benefits to being able to meet with a therapist online. It is a safe and convenient way for people to access mental health care. It is very common these days and here to stay. That being said, online therapy is not for everyone. Some individuals prefer to meet in person and that is okay! If you’d rather have meetings in a physical location, there is no need to pursue online therapy. Also, some more serious mental health concerns are much better served by in-person therapy and resources. Please choose whatever method you think will best suit your needs and if you aren’t sure, contact a mental health provider and discuss options, preferences, and recommendations. 

At this point in my career, I do exclusively online therapy. I have done all in-person work, a hybrid model, and now, strictly telehealth. What I have found is that telehealth works very well for the clients I serve best. If you are considering giving online therapy a try and think I might be a good fit for you - you can reach out to me here!

Summary/TL;DR

If you’re considering online therapy, it's important to create a conducive environment for your sessions. Choose a private space, minimize distractions, and ensure a reliable internet connection. Be mindful of your movements and stay present during the session. Online therapy offers many benefits, but it may not suit everyone. If you're uncertain, discussing your options with a mental health provider can help you find the best fit for your needs. You have the power to make the most of your therapy experience.