For many of us, both therapists and clients, shifting to teletherapy overnight at the start of the pandemic was a major adjustment. We were used to carving out dedicated time to come into an office that was intentionally designed to be quiet, private, and calming. Instead, we were suddenly at home for an unknown amount of time figuring out online counseling on the fly.
There was a reduced ability to use the many coping skills we had developed that involved engaging with the world around us. Now, virtual therapy has become a norm for many. Both therapists and clients are benefitting from the convenience of it.
Scheduling is easier because you don't have to add in time to commute to and from your appointment. There is the privacy of being seen from home. You don't have to worry about washing your face in the bathroom before returning to work. And there is comfort and intimacy of being in your own space while you talk about your challenges and difficulties.
While there are many benefits of online counseling sessions, if you are new to the concept, it may feel a little overwhelming. Here is some information to get you started. If you know the basics and just want to get to the tips of how to make your teletherapy sessions more effective, jump to the tips section here.
How does online therapy work?
If you have been wondering "can online therapy work?", not only can it work, studies are finding many people prefer it. Online therapy, or teletherapy, works just like face-to-face counseling just through a screen. You will meet one-on-one (unless you are doing couples' therapy or family therapy, in which case you can either sit in the same room and log in on one account or all log in to your session from different computers and/or locations) with your therapist. As therapists, we are still making sure your sessions are HIPAA compliant so your privacy is protected.
You simply show up with the provided link at your appointment time and are connected with your therapist. The therapy session works the same that it does during in-person appointments. When the session is over, you simply exit out of the screen.
Teletherapy has many benefits including:
Saves you time from not having to commute to and from the office
Allows you to work with a therapist that is outside of your geographic location
Lets you attend sessions from the comfort and safety of your home
Continues to give you access to educated and experienced mental health professionals and coaches
Tips to get the most out of online therapy
To make online therapy more effective, try to mimic the best things about your in-person sessions and get creative with some other aspects.
1. Hide your own video.
You don’t see yourself when you’re in person with your therapist and you shouldn't have to during online therapy sessions either. If you are focusing on how you look, you will be too self-conscious to get into the deeper stuff you come to therapy for. If you’re constantly checking your lighting, your posture, or your t-zone, you won’t be able to engage with your therapist’s questions and observations.
Intentional and thorough reflection is where you gain insight, which in turn is how you develop personal strategies and skills to help you cope with stress. Simply hiding your "self view" during the session helps you eliminate that unnecessary distraction.
In addition to this helping during therapy sessions, it's also smart to do during virtual business calls and meetings as well. "Zoom fatigue" is one more way that the pandemic has disproportionately impacted society. Women suffer far more than men in this area and studies have found it is largely from having to see yourself during meetings.
2. Come with an agenda.
It’s so easy to be distracted at home as opposed to in your therapist’s office. As therapists, we work to carefully craft our physical offices to be an environment conducive to reflection and self-examination. This is something we cannot replicate for you in teletherapy sessions.
While being able to have a therapy session from your bedroom, living room, car, or office is convenient, the environment can make digging deeper challenging. Therapy offices help to remove distractions and create a comfortable and safe environment. At home, there are likely many things that could distract you during your therapy session.
You may not have arrived with an agenda for in-person sessions, but find it helpful to do so now. Having an idea of what you want to discuss or cover may help you focus your thoughts and set boundaries for your time and energy. These boundaries can be especially important when you are home all day, every day.
But don't let this create unnecessary pressure for yourself. Having an agenda does not mean you need to have a plan figured out for the session. Leave that for your therapist to determine once you share what you want to talk about.
3. Pick a time when you can be really present.
We all function at our best at different times in the day. When it comes to therapy, the best time for your session may vary from one season of life to another.
For example, pre-pandemic you may have done evening therapy sessions to accommodate your workday and personal obligations. But now you have more flexibility in how you design your day, and you may find that without those constraints, your mental and emotional focus peaks earlier or later in the day than before. If you are a morning person, see if your therapist can meet in the morning before you start your workday.
Or, maybe you used to squeeze in a lunch session but right now they’re bringing up emotions you have a hard time separating from after the session. Jumping back into work may be difficult right now. See if you can switch to a session after work hours so you can sit with your emotions and reflect afterward.
4. Choose a space where you are comfortable.
Now that you're vaccinated, you may be comfortable sitting and enjoying your favorite drink in the cozy coffee shop as you work. But that does not mean it's the best place to have your virtual therapy session. The level of comfort is going to vary for each person. Keep in mind that you will be talking about personal matters. So, pick a place you are comfortable with.
For some, this will mean in the bedroom with closed doors and windows. For others, you may feel comfortable sitting in the living room as your partner is in the next seat over. This decision is up to you, but make sure you choose a place where you won't feel hesitant to be authentic with yourself and your therapist.
How to start online counseling
It is easy to get started with online therapy with one of our many therapists, each with individual specialties and approaches, but all with the intersectional feminist lens we are known for. If you’re ready to see what teletherapy can do for you, reach out today to the New York City Psychotherapy Collective to be matched with the perfect therapist for your needs.
Follow the steps below to get started:
Click here to share some information about you so that we can match you with the perfect therapist for your needs.
Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.
Schedule your first session and start on your journey to feeling better right away.
We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.