The Ultimate Guide to Virtual Therapy
If there’s one positive thing that came out of the pandemic, it’s the increased accessibility of quality online therapy. It’s convenient, approachable, and on a cold, rainy day, there’s nothing better than connecting with your therapist from the comfort of your couch. Here are a few tips to help you get the most out of your virtual sessions.
Secure a private space. It’s important that you have a confidential space to open up. If you share a living space, text your roommate and ask if you can have access to the room, or strategically schedule sessions for times you know your roommate will be away. If that’s not an option, get creative. Reserving a study room at the library, or taking the call from inside your parked car can also work in a pinch. When sharing a space is unavoidable, playing white noise can provide an extra layer of privacy.
Minimize Distractions. Therapy is your time! It’s probably one of the only hours in a given week where you can talk all about you. Ping notifications pull you out of the moment, so I suggest putting your phone on Do Not Disturb. Many virtual therapy platforms use a split-screen format, displaying both you and your therapist. If seeing yourself on screen feels distracting or uncomfortable, look for a setting that allows you to hide your self-view.
Get comfy, but maybe not too comfy. It can be tempting to attend therapy sessions from bed. Sometimes, it's the only available option, and other times, it's simply what feels most comfortable. However, good sleep hygiene recommends reserving the bed strictly for sleep. If you already have trouble falling asleep, it might not be helpful to associate your bed with anything other than rest and relaxation.
Take a few moments to get grounded before the session starts. Collect your thoughts and consider what you might want to discuss in the session. A common insight I hear from clients is that they sometimes don’t go as deep in virtual sessions as they do during face-to-face therapy. In exploring this further, clients have suggested that they associate video calls with work or friends. Give attention to transitioning into the virtual therapeutic space. If you’re feeling stuck, think through each day of the week since your last session and note instances when you felt big emotions.
Build in a buffer after the session to decompress. I often warn clients, “When you clean the house, you stir up the dust.” It’s easy to feel tempted to squeeze virtual therapy in between classes or meetings, but there’s nothing worse than rushing off an emotional call and having to immediately switch gears to work mode. Give yourself at least 20 minutes to walk outside, have a snack, or scroll through some feel-good content on social media.
Consider the unique benefits of having your therapist (virtually) in your space. A common concern for my clients with ADHD and other executive functioning difficulties is maintaining a clean and organized space. As a therapist, having visual access to the situation helps with assessment and treatment planning.
If you’re traveling, confirm your physical location ahead of time. Therapists must follow strict licensing regulations based on their clients' locations. If you're planning to travel or attend sessions from a different state, be sure to check that your therapist is licensed to practice there. This helps prevent any unexpected interruptions.
With the right setup and support, virtual therapy can be just as impactful as in-person sessions. If you’re thinking about starting virtual therapy, I’d love to offer a free consultation to answer your questions and help you get started with confidence.
