How To Get The Best Results From Online Therapy
Online therapy is professional therapy provided by trained counselors and accessed through the internet. This type of service usually offers counseling via email, real-time chat, messaging, video conferencing, scheduled phone calls, or more often, a combination of all the above.
One of the advantages of online therapy is that it's easily tailored to your availability; you can communicate with your therapist at the time that best suits you, even outside of office hours. It's also less expensive than traditional in-person therapy, which makes it accessible to a wider range of users.
Online therapy's flexibility and affordability have inspired more people to take to the internet in search of support. This article will outline useful tips to get the most out of your online therapy sessions.
Tip #1: Ask Questions
Everyone's needs are different, and you'll want to make sure you're signing up with the online therapy platform that is the right fit for you and your needs. So, ask questions. The more questions you ask, the more informed and confident you'll feel in your decision.
If you're new to online therapy, you might be wondering - How does online therapy work? Is this particular platform the right one for my needs and therapy goals? How can I get matched with the right counselor for me? No matter how silly or simple you think your question is - write it down and don't be afraid to ask. The online therapy platforms on our site all have an extensive FAQ's section that can answer many of your questions. If you still have questions that aren't answered from the FAQ section, you can ask them during the sign-up process or once you get matched into the platform. Each platform will be more than happy to talk you through the process and ensure you feel safe and confident in your decision to begin therapy.
Tip #2: Transition Before Your Sessions
With traditional therapy, the commute to your therapist can often serve as a natural transition and time to prepare for your upcoming therapy session. Keeping that in mind, treat your online sessions as you would a physical appointment. Give yourself time to end the task at hand, prepare yourself for the session ahead and get yourself into the right frame of mind. We recommend engaging in grounding strategies such as going on a brief walk before an online therapy session to unwind, taking 5-10 minutes to engage in breathing exercises, or simply making a cup of tea as a preparation ritual. It can be easy to deprioritize or undervalue these transitions, but they will help get you in the right frame of mind to receive the most from your therapy sessions.
Tip #3: Be Present
Because you may be in your day-to-day environment rather than an office setting, it can be easy to get distracted during your online therapy sessions. Doing light housework, responding to emails, drinking a glass of wine, or checking social media may be all too tempting, especially when you're not on camera. But resist the urge to tick off a few chores from your list and instead treat your virtual appointment as you would a physical one. Be present, be engaged, and treat your session like your only priority for its duration.
Tip #4: Create The Right Environment
Speaking of environments, one reason people enjoy seeing their therapist in person is because the environment around them is calming, private and distraction-free. When preparing for an online therapy session, try to create a similar setting for yourself. Whether you're at home, in the office, or outdoors, take time before your session to make sure your environment is free from distraction and is conducive to getting the most out of your session.
For instance, if you've been working from your home office all day, you might have your online session in another room, away from your job and the potential stresses associated with that space. Something as simple as a change of clothes, turning on some background music, or pouring yourself a cup of coffee can serve as a calming ritual prior to your sessions. Turn off or remove yourself from external (and distracting) noise, turn off your phone notifications, and get comfortable for your session. Have a glass of water next to you and make sure your device is charged and working so there's no disruption during your time with your therapist.
If your online sessions take place within earshot of colleagues or family members, you may end up being self-conscious. Listening ears can make you more reserved and less candid with your therapist, which will ultimately hinder your progress. Try going to an enclosed space and putting on some low white background noise to give you as much privacy as possible. If an enclosed space isn't feasible, then try having your sessions while sitting in your car, or go for a walk around the block while you chat to your therapist on the phone. A major perk of online therapy is time and location flexibility, so plan ahead and schedule your appointments for a time when you'll have a window of alone time.
Tip #5: Provide Feedback
Don't be afraid to give your counselor feedback to make sure your sessions work for you. It may take a session or two to get into a good rhythm with your counselor and for them to understand your needs and priorities. This is natural and happens in traditional in-person therapy as well. If you still feel that your counselor isn’t right for you, that’s also a perfectly normal part of the process. If you feel that you don't "click" with your therapist, this isn't necessarily a reflection on their skills or abilities or your worthiness as a therapy client. You can communicate this with your counselor or the online therapy platform you’ve signed up with, and they will work to find you another therapist that is better suited to your needs. Most platforms will allow you to seamlessly switch therapists as part of their service.
Bottom Line
Online therapy can be a highly effective way of receiving mental health counseling and is becoming an increasingly popular alternative to in-person therapy. After a few appointments, you may even find that you prefer online therapy over traditional, face-to-face therapy for its flexibility, affordability and effectiveness. If you're ready to start, we invite you to browse our best online therapy platforms and get started with the one that best suits your needs and goals.
