Tips For Preparing For Your Online Therapy Session
I have been a counselor for over ten years and have provided counseling in office settings, medical clinics, outdoor parks, and even in the woods (wilderness therapy can be amazing). It wasn’t until a few years ago that the idea of online therapy, or teletherapy, became a reality. At first I was pretty skeptical. What I have discovered is that, although online counseling is a little different, it can still be very helpful. Research is showing that online therapy can be as effective, possibly more so in some situations, as in-person therapy. I am seeing the same in my own work.
Online therapy has its benefits. You don’t have to plan for drive time to and from the therapist’s office. You may not need to arrange for childcare. You can have a session from almost anywhere.
Still, the thought of online counseling can be intimidating to some. I know it was for me when I first started offering it to clients. I wasn’t sure how it was going to work, if it would be effective, or how to help both myself and my clients to prepare. Here are a few things I have learned that I hope will be helpful for you.
Try to find a semi-quiet and comfortable space. This may mean your bedroom, home office, a nice spot outside, or your car. This can help you be present for the session.
Limit distractions if you can. If you have small children and have the ability to arrange for someone (your partner, family member, or babysitter) to be around so that you can be uninterrupted during your session, that may be ideal. However, we all know that life happens and sometimes it just doesn’t work out like that. That is ok. In my practice, I look at those unexpected things as real-life opportunities to practice adapting, being flexible, addressing needed boundaries, and just making it work.
I do encourage limiting distractions that you control. Try not to have the TV on in the background, be scrolling on your phone, playing video games, or looking at other things on the computer. To get the most out of your time, it is important to be engaged. I have, however, found that for some people it is helpful to have something to do with your hands. This may be coloring, crocheting, whittling sticks, working in dirt, or even folding laundry. Yes, I have had a few clients that have folded laundry during their teletherapy appointments, and honestly that has worked out just fine. We found that it was helpful for them because it gave them something to do with their hands (similar to coloring) but it was kind of a mindless task that did not warrant much focus. They were able to stay connected with the conversation, engage in the process, and knock out some laundry. It felt like a win/win for them! Please know that I do not encourage “multi-tasking” and for these few clients this was not that goal. Talk with your therapist about these things as they come up. The ultimate, and only, goal is supporting you in your needs. That can look a lot of different ways.
Check your internet connection ahead of time and have a backup plan. Most teletherapy platforms (I use Simple Practice) will allow you to check your audio and video connections before your appointment. Take a few minutes to make sure everything is working properly. If you are using WiFi, it may be a good idea to disconnect other devices from the WiFi to free up space for your device. Your counselor will likely talk to you at your first session about a backup plan in case connection is not working. This may include switching to a phone visit.
Consider using headphones. This is completely optional, but some clients and therapists prefer to use headphones. This allows you to hear better and also allows for some additional privacy if you need it. If you notice your therapist is using headphones, this is likely why. You have the option to do so also.
Set a white noise machine near the door. Again, this allows for more privacy. A white noise machine will block a lot of sound and create a more private space for you.
Lastly, and most important, know that there may be things that come up during your online therapy session, and that is completely ok. If there is a barrier that is keeping you from your appointments or preventing you from scheduling in the first place, talk to your counselor about it! One of the major benefits of online counseling is that it should be accessible to nearly everyone. Life happens, and sometimes things will not go as planned. There is benefit in being able to address the “thing”—maybe it’s childcare, travel, school closure, or work—and work around or through it to still be able to meet your mental health and emotional needs. A solid therapist will help you do just that, no matter if you are in office, online, or on the phone.
At Exploration Counseling and Consulting, LLC you can receive individual and couples counseling for issues related to pregnancy/postpartum mental health, maternal wellness (issues around mood, identity, or body image) parenting, and relationships— including support for veterans and their families. Therapy is available in Woodland Park, Colorado Springs, and online throughout Colorado. Contact me for a free consultation to see if working together is right for you.
