Since the outbreak of COVID-19, the majority of psychotherapists have transitioned to virtual therapy – sessions are conducted online via a secure platform or over the telephone. This is not something completely novel in the psychotherapy field. Prior to the pandemic, a large number of therapists (myself included) were already providing therapy virtually. Not being restricted by a physical location allows scheduling to be more flexible. In addition, it allows me to work with clients who are unable to travel to my office due to various reasons (e.g., physical pain). It also saves time because clients are not required to commute to my office. There is an abundance of research that indicates that virtual therapy is just as effective as in-person therapy.
In today’s post, I would like to share some tips with you on how you can get the most out of virtual therapy. Psychotherapy is particularly crucial to our mental health during these troubling times, even if it means that you have to step out of your comfort zone (e.g., by transitioning to online therapy). I ask that you keep an open mind, give it a try and communicate with your therapist regarding transitioning to virtual therapy.
1) Create a comfortable space
One of the benefits of having your therapy sessions at home is that you have the flexibility to create a comfortable and peaceful space exactly the way you want it. Use an oil diffuser or light a candle to create a nice ambience. During your session, make sure you have tissues and a drink (coffee/ tea/ or water) right beside you. Grab your notebook, as note taking allows you to remember good tips or helpful insights in session. It is also beneficial to have something nearby that helps you feel safe and grounded. For instance, plants, a nice painting, a nice view outside the window, a picture of loved ones/ pet etc. Try to arrange to sit next to the window, as the natural light can also add warmth to your surroundings. Pick a comfortable chair. Position your laptop, tablet, or phone so that you wouldn’t strain your body (your arm, neck or back) from staring at the device for a full hour. Talk to your therapist if you need to get up and stretch. Gather your soft pillows and cozy blankets. The point is to ensure that you are as comfortable as possible, especially if having your sessions at home causes anxiety. Play soft and soothing music in the background to create the mental space for therapy.
2) Create a private space
Privacy is one of the top priorities when it comes to having your therapy at home. It might be quite impossible to have complete privacy if you are sharing your home with a few other individuals. Communication with those you live with is essential. Help them understand that you need your privacy when you are in session, and request that they do not disturb you (e.g., keeping their voices low) during your sessions. You might need to be creative, including finding a time that works for all of you (e.g., when your child is napping; or your spouse is at their morning meetings in another room). Some of my clients have their sessions in their car for complete privacy. I also urge clients to use headphones – it limits auditory distractions and also prevents your roommates from hearing your entire conversation with your therapist. Play white noise in the background. You can use a white noise machine if you have one. You can also download white noise apps or play white noise soundtracks on YouTube. Alternatively, play natural sounds or calming music as a sound buffer.
3) Limit your distractions and maintain strict boundaries with yourself
Treat your in-home sessions the same way as how you’d treat your in-person sessions. Only do things that you would do while you are at your therapist’s office. In other words:
Do not check your phone
Do not look at other irrelevant browser tabs
Do not do online shopping,
Do not go on Instagram
Use headphones to reduce noise distractions. Close other irrelevant screens on your laptop. You want to pay the same level of attention as if your therapist was with you in the same room. It is critical that you mute other devices. Turn off notifications, or turn on airplane mode. Leave your phone in another room if you don’t need it for your session. It is important to set and maintain these boundaries with yourself to get the most out of these virtual sessions. Manage other distractions prior to the start of your session, such as your partner, children or pets. Create an environment that allows you to stay focused and present, as much as possible.
4) Plan ahead of time
One significant difference between in-person versus virtual sessions is that you can’t just show up at your therapist’s office. You need to think ahead and do some planning prior to your virtual session. Plug in your laptop to ensure that you have enough power for the duration of your session. Charge your phone fully prior to your session if you are using your phone. In addition, ensure that you have a stable and secure internet connection. Pick a spot in your home that has the strongest WiFi signal. Depending on the video platform that your therapist uses, you might need to download a new program/app prior to your session. Ensure that you have the correct link, and that the link is actually working. Test your audio and visual. Is your webcam working? What about your speaker and headphones? Finally, make sure that you have your therapist’s number or email if technical issues arise.
5) Honest communication with your therapist
Being honest with your therapist about your experience with virtual therapy is extremely important. Talk to your therapist beforehand about any concerns or discomfort you might have about virtual therapy. Ask your therapist for advice to make the most out of these virtual sessions. Discuss backup plans. Technology fails us at times, and it is important to have that conversation with your therapist beforehand. For instance, sometimes our screen freezes. Discuss with them what to do if that happens. Please also interrupt your therapist if you are unable to hear them, or if the video is so choppy that it interrupts the process of therapy. If you need accommodations, have that discussion with your therapist. If you need shorter sessions (it is much more difficult to stay focused for a full hour when you don’t have another person in the room with you), bring it up with them.
6) Keep an open mind
This is an utterly new experience for you, and you might need some time to adjust and to fully transition to this new mode of therapy. It is normal to feel strange or uncomfortable, but please keep an open mind, be patient and give it a try. This is why it is important to communicate with your therapist, so that you can work together to ensure that you are getting the support you need. Your therapist will try their best to address your needs and make this experience as positive as they can.
If you are looking for a psychotherapist/counsellor, please drop me a message here. I am accepting new clients and will be more than happy to chat with you to see if we would be a good fit. I offer a free telephone consultation to prospective clients prior to our first session.