7 tips for enhancing your online therapy experience
Virtual therapy is a comfortable, accessible and time-saving option to prioritize well-being and mental health and it is my experience (both as a therapy client and as a therapist) that it can be just as effective as face-to-face therapy. Here are few tips & tricks that will help you make the most of your online therapy sessions.
Device check. Before your session, take a moment to ensure your internet connection, camera, and microphone are ready to go and that your device is charged. Make sure your Zoom app is up to date to minimize last-minute technical surprises.
Create a cozy, private space.
When possible, seek out a quiet, private space, turn off your phone / email notifications and ensure that those around you will not disturb you. Connecting from unconventional settings (parking lots, beaches, cafes, etc.) is likely to impact your experience due to the distractions around you.
If you share the living space with others, make sure you have a pair of headphones at hand to elevate audio quality and maintain confidentiality.
If you have a furry friend, you might want to consider giving them a cozy space elsewhere during your therapy session. This helps create an undisturbed environment for you to focus on yourself.
Let the light in. If possible, position yourself facing a natural light source or use gentle artificial lighting. This not only ensures a clear image but also allows your therapist to notice facial expressions and specific somatic reactions or body language that may be very important in the therapeutical process.
Find a comfortable (preferably) seated position. Opting for a seated posture not only aids in grounding but also allows the body to reorganize around the midline. Unless a disability or medical circumstances make it challenging, avoid lying in bed during the session. Ensure your device rests on a stable surface to free your hands for spontaneous gestures. Holding a device can be tiring and may hinder the therapist's ability to observe somatic reactions that may be essential for the therapeutic process.
Consider the little ones. If you have young children, it’s advisable to arrange for their care during your therapy session. Not only can their presence be distracting for you, but it's also important to recognize the potential impact on the child. Even at a very young age, infants are highly attuned to their parent's emotional state. Shielding them from unfiltered confessions about inherent life challenges, the other parent or even themselves is essential. This precautionary measure ensures a quiet and focused environment that supports both your therapeutic experience and your child's emotional well-being.
Therapy at the office? If you’re scheduling therapy during your lunch break at work, it's important to consider your surroundings and circumstances. If booking a meeting room, you might want to position yourself in the room in such a way that you can allow yourself to experience any emotions without worrying about being seen by coworkers or need.
Take some time to transition in and out of therapy. When possible, it can be helpful to allow yourself a bit of extra time to transition in and out of therapy.
Last but not least, feel free to further explore what works best for you and discuss it openly with your therapist. Your sessions are uniquely yours, and identifying any particular needs or adjustments that may be helpful for you would likely support the therapeutic process too.
