Getting the Most from Online Therapy
Since the beginning of the pandemic in 2020, there are a few areas of our world that have not been adapted to a digital or online format in some way. Mental health and therapy services are no different. Over the past two years, the effectiveness, ease of access, and proficiency of online therapy services have expanded dramatically. But there are still a few differences between online therapy and in-office therapy services.
If you were considering online therapy, here are a few things to consider to make sure that you are able to get the most out of your online therapy experience.
1. Pick your location:
In the traditional therapy setting, the therapist has the ability to tailor the office setting to ensure comfortability, confidentiality, and limited distractions for effective work. In online therapy, however, that responsibility falls on you, the client. When considering which location you will use to log onto your online therapy appointment here are a few things to consider:
Make sure that you pick a location that truly is confidential. Therapy only works when there is the freedom to speak and say and discuss whatever needs to be spoken, and if there is fear of other family members, roommates, or other persons overhearing conversations, that will drastically impact the effectiveness of your therapy services.
Pick a comfortable location. Typical therapy services last around an hour, so comfortability will likely be something to consider.
If you are utilizing your car as a therapy office, and yes effective therapy can be done in vehicles, make sure that you have the car parked in a location with very little foot traffic, but STILL has good access to Wi-Fi, and that you feel safe and secure and location that you have selected. (And it goes without saying, but driving or other distracting activities, are never appropriate or suggested when attempting to do therapeutic work.)
2. Silence notifications:
This is a big one. When we are on devices, almost always there will be some kind of notification that will pop up related to emails, texts, or other background communications. For therapy to be done effectively, it does take the ability to truly tune into the time that you are talking to unpack some of the hard things in life. Those notifications, distractions, and interactions with other parts of life are likely to deter, distract, or interfere with your ability to truly create the space and environment that is dedicated to your work and reflection.
3. Prep your technology
Technology and technological interruptions are one of the drawbacks to online therapy, but there are a few things that you can do to increase your chances of success and minimize your frustrations.
Look into which browser is most compatible with the online therapy platform that your therapist is using. Make sure that you have enabled the camera and audio features of your device. Some online therapy platforms do you have apps that are compatible with phones or tablets that may assist in ease of connection.
Consider the strength of your Wi-Fi or Internet connection. As is true with any video platform, more technical challenges will come up if you are not in a location with a strong Wi-Fi signal or the ability to plug your device into the Internet source. To avoid frustrations with technical challenges during your online therapy session, consider locations where you have had success with zoom calls, work meetings, FaceTime chats, and other video-oriented communications.
4. Have a log-in and log-off pattern for yourself:
Therapy can be hard work, and online therapy is no different. Typically, clients reported that they enjoy having a moment or two in the waiting room before starting their session, and will oftentimes use their car ride home from the therapy office as a time to debrief or decompress from the work of the session. Many clients find that with online therapy, there is a temptation to jump into the session and then jump back into the pressures of life.
Creating some space, even if it’s just a moment or two before the session to prepare your space and check into the work that you are attempting to accomplish and then taking a few moments after the session to give yourself space to process, work through any lingering feelings, and check back into the responsibilities of life may be a helpful practice for many online therapy participants.
5. Be an active participant in your session topics and goals:
There can be a temptation to treat online therapy like any other zoom call or work meaning, but therapy and online therapy are only truly effective when you as a client are actively involved in your treatment goals, the topics discussed, and the course of conversations.
Many clients find that if they can take a few moments before the session starts to consider what is truly important to them, what they would like to discuss for the day or even settle into the time together, it can help optimize their therapy experience and make sure that they are engaged and working in a therapeutic process. If you were concerned about how to become a more active participant in your in-person therapy sessions or your online therapy sessions, talk with your therapist about practices the two of you together can participate in to increase your feelings of effectiveness in the therapeutic process.
If you were interested in trying online therapy, we would love to connect with you. Our team of trained therapists is equipped with the technology and skills to effectively provide therapy services on an online platform. Our team can assist with anxiety therapy, depression therapy, DBT therapy, EMDR therapy, addiction therapy, child and teen therapy, trauma therapy, and more in the comfort of your own home. We also offer Spanish online therapy services as well.
