Seven Tips to Make the Most Out of Your Online Therapy Session

Online therapy through telehealth can be a great option for counselling, especially if you have a busy schedule or live far from in-person support. But like with other telehealth services, it pays off to come prepared and know how to use your virtual session best. If you are new to online counselling, these tips can help you avoid common mistakes and feel more confident and supported. My first tip: Preparation is key.

It may seem simple, but having a look at the online platform your therapist uses in advance can pay off. For example, you may need to create a login or know your login details to join.

Some providers allow you to use either a web link or their app. While you may prefer not downloading unnecessary apps, it can pay off to have it downloaded in advance – even just in case there are any problems using the web link.

It’s a good idea to familiarise yourself with the platform, app, and login process well in advance. You’ll feel less rushed on the day you have your appointment, and there’ll be less room for error.

Telehealth counselling means you will be in your own space instead of the therapist’s office. This can have up- and downsides. You may feel safer in your own space (or one of your choosing), but it is up to you to ensure there are no distractions, and your conversation stays confidential. This is particularly important if you are sharing your home with someone you would like to discuss with. Find a space where no one comes in to distract you and which is as quiet and safe as possible.

Let others living with you know that you should not be interrupted. Turn off any devices you aren’t using and close any open tabs on your computer. Mute any alerts. This ensures you can focus properly during your session.

Consider whether you may need anything else to help you stay comfortable and focussed, such as water, tea, tissues, notepaper, pillows, blanket, essential oils or the like. You could even make a checklist. In essence, you want to be as hydrated, calm, and comfortable as possible. (On that note, it’s also worthwhile heading to the bathroom before you start – just like you would before entering the therapist’s room, perhaps.)

Beyond the platform and space, avoid any tech trouble by having your chargers ready, as well as your computer, phone, and headphones charged. Check your internet connection, ideally well in advance.

Find a good spot to place your device. It helps to have a stable surface as well as a camera set-up that captures not just your face but also your upper body. This will allow your therapist to pick up on non-verbal cues, adding to their understanding of your responses.

It’s a good idea to log in 15 minutes early and test your device. This will give you additional time if you need to troubleshoot connection issues.

4. Know Your Backup Plan

If there are any problems with your device, login, or app, it’s a good idea to have a backup strategy in place. For example, you may want to check with your therapist whether they can conduct the session via video call or just a simple phone call. Technical problems can happen, but you can prepare yourself.

5. Prepare Mentally & Prioritise

In the 15 minutes before your session, or even the night before, take stock of what you would like to discuss. Start by jotting down everything that is on your mind or that you are currently struggling with. Then, order the items from most to least urgent. You can also group them in themes. Perhaps, going through what’s on your mind, you may uncover questions to ask your therapist, or discover what needs the most attention.

If you have the time, whittle down your list so it’s easy to refer to during your call. And have a notebook or sheet of paper to write down answers. It’s much easier to remember your counsellor’s advice and take action after your call if you have taken notes.

Don’t worry if you have trouble getting your thoughts ordered, though. You can ask your therapist to help you explore what’s on your mind, too.

6. Centre Yourself

Being prepared through the steps above may already go a long way to helping you be more centred for your session. If you can, try not to be too rushed when you come into the session. It helps give yourself a few minutes to disconnect mentally from your day-to-day and get into a receptive headspace. If you haven’t got any experience in clearing your head or grounding yourself, simply sitting and noticing your breath can help. Perhaps you can focus on noticing the room around you and your body in this space.

7. Connect Openly & Authentically

Treat the online session like an in-person meeting. Look at your therapist on the screen (and turn off or cover your own video, if it is distracting you). This will help you listen better and connect more openly.

If you are nervous or uncomfortable, voice your concerns or feelings. This is good practice. It allows you to connect authentically with your counsellor. By practising to give voice to feelings in the moment it will make it easier to share more complex emotions, too.

Having virtual counselling can sometimes feel a little more distant and challenging at first. It is key to your therapy’s success that you practice communicating clearly and transparently. Your therapist can also address any problems you have with the process and help remedy some of your concerns.

You can set yourself up for better online counselling sessions through good preparation, especially for your first few sessions. While virtual counselling is more convenient and accessible in some ways, it does also require a bit more effort on your part. Yes, you can get through sessions without preparing. But it may reduce the time you have to focus on your counsellor and your receptiveness. Dot your Is and cross your Ts for the best outcome. For more information on the best telehealth providers for mental health, visit MediCompare.

This article is for informational purposes only and is no substitute for professional medical advice. Please choose your provider with care. Always consult your doctor or a qualified health professional regarding any health-related questions or concerns.