Tips for enhancing your online therapy experience

Virtual therapy is a comfortable, accessible, and time-saving option to prioritize well-being and mental health. Based on my experience as both a therapy client and a therapist, it can be just as effective as face-to-face therapy. Here are a few tips and tricks to help you make the most of your online therapy sessions.

Device check

Before your session, ensure that your device is fully charged and connected to a stable internet network.

Create a cozy, private space

Whenever possible, find a quiet and private area. Turn off your phone and email notifications, and let others know not to disturb you during your session.

If you share your living space, keep a pair of headphones handy. They not only improve audio quality but also maintain confidentiality.

Have a pet? Consider giving them a cozy space elsewhere during your session. This minimizes distractions, allowing you to focus fully on yourself.

Find a comfortable, seated position

Opt for a seated posture, which promotes grounding and supports the body’s natural alignment. Unless a disability or medical condition makes it challenging, avoid lying in bed during the session. Place your device on a stable surface—holding it can be tiring and may limit your ability to engage fully, especially if somatic work is part of your therapeutic process.

Consider the little ones

If you have young children, arrange for their care during your therapy session. Their presence can be distracting, and it’s important to recognize the potential impact on them. Even infants are highly attuned to a parent’s emotional state. For their well-being—and to help you focus—it’s best to ensure they are not present during your session.

Therapy at the office?

If you’re scheduling therapy during a lunch break at work, take time to consider your surroundings. If you book a meeting room, position yourself in a way that allows you to express your emotions freely without worrying about being seen by coworkers.

Transitioning in and out of therapy

Whenever possible, set aside extra time to transition before and after therapy.

Explore what works best for you

Lastly, explore what works best for you and remember that therapy is a collaborative process. Share your preferences and challenges openly with your therapist, as they can help tailor the sessions to better meet your needs. The more aligned your sessions are with your unique circumstances, the more effective the therapeutic process can be.