Tips for Online Therapy
Starting therapy can be daunting and you may have mixed feelings about what to expect before attending your first online appointment. Often, feelings of uncertainty can be managed by preparing for that first therapy session. The important thing to remember is to allow yourself patience and self-compassion — after all, making the brave decision to start working on yourself can be the hardest part.
Below are some practical tips & guidance that you may find helpful to consider during the course of your therapy:
How do I prepare for my online therapy session?
You can prepare by:
Writing down a summary of the main area of concerns that drove you to access therapy.
Identifying your goals for therapy, such as what you’d like to be different.
Reflecting on any experiences, emotions, thoughts or physical sensations that are troubling you.
What Do I Need For An Online therapy session?
Internet connectivity:
Ensure you have a stable internet connection.
Ensure your internet is up and running before your session to optimise your appointment without wasting time finding a better spot.
Do not use public Wi-Fi.
Accessories:
A device with a webcam and microphone.
Ensure your device is charged or plugged in.
To maximise sound quality, it is recommended to wear a headset or earbuds if possible. This can help to generate a safe therapeutic space.
Ensure you will be comfortable and have tissues, a drink, a notepad and pen to hand for making notes during the session.
It can be helpful to have to hand something to hold that is soothing or calming to touch, for example, a Fidget toy, stone, or bluetack. Maybe make a cup of tea or bring a drink to the session with you. It can be useful to have to hand tissues in case you become upset which is entirely to be expected for some people. Some clients like to light a soothing candle to help create an atmosphere of calmness.
Consider background noise and how to minimise any distractions. Investing in noise-cancelling headphones or free noise-cancelling apps can help a session run more smoothly.
Location:
Ensure you have a private space for the duration of the session and that will not be overheard or distracted.
Try to ensure you have privacy for the whole session but consider in advance what to do if you are called away, the phone or the doorbell rings etc.
Position yourself so there is no light from behind you and ensure your face is well lit, otherwise your image will be darkened and your facial expressions will not be clear.
Consider the space that you choose to hold the therapy session in. Does this feel like a place you can focus in and does it feel ok to speak about emotive topics here? Some people find the room acts as reminders of the session so they choose a location that is separate to their usual functioning such as; a friend’s spare room, a hired office space or a room they don’t sleep in.
Considerations:
When it comes to technology, there are always going to be hiccups along the way. If the screen freezes, please pause and simply wait for the system to catch up & resume.
A plan will be made between us if the connection drops out.
If you are using a tablet or a laptop/computer for the consultation, ensure you have a phone available, should the link fail, I can still communicate with you.
As much as possible with other life commitments and responsibilities, try to preserve a bubble of time around the actual therapy session to allow you to pause before the session starts and a space to reflect and breathe once the session has ended. This preparation for and debrief after session can be lost when engaging in online therapy.
