Online therapy can seem strange at first. here are some tips for making the most of your online therapy session.

Online therapy has been around for a long time, but it was not until Covid-19 spread across the world that most of us began to think seriously about it. Without video counseling, it would have been tough for people to keep getting counseling at a time when they needed it the most. Counseling can sometimes feel awkward, even in person. If you are worried that online therapy will be even more awkward, keep reading. Below are my tips for how to make the most of your online therapy sessions. You may find you like online counseling even more than in-person.

If you are used to doing in-person sessions, the idea of changing to virtual may be hard. Most of us don’t like change. But I think you will find there are actually a lot of advantages to online therapy sessions once you get used to it. Like with most new things you try, It helps to be prepared and know what to expect.

Tips to make the most of your online counseling session:

Find a quiet and private location.
Have a place where you can hear well and have confidentiality. That way, you won’t be distracted, and you will be comfortable sharing private things.

Have a good internet/wifi connection.
Take your sessions in a place where you have reliable wifi. That may mean your office or your home. If you know the internet tends to be stronger in a particular location, that is probably your best bet.

Let people know you are occupied, so they know not to interrupt you.
You don’t want to get interrupted in the middle of a session, so let people in your home or office know you are in a meeting and don’t want to be disturbed. You may need to lock your door or even put a sign up.

Use headphones and/or a white noise machine.
If you have done any virtual meetings, you know it’s easier to hear well with headphones. This can also help cut out the noise around you. It may also help to put on a white noise machine to give you more privacy.

Have any supplies you need like a pen and paper or tissues.
In the physical therapy room, there are often tissues for when clients get emotional. You may want to keep some around in case you need them. Having a pen and paper for taking notes can also be helpful.

Make the space comfortable. Bring a pillow, blanket, comforter, or even your pet into your session.
One of the nice things about doing online therapy is that you can make your space comfortable for you. I have clients who have even done sessions on their bed, or on the sofa draped in a blanket. And your furry friends can be there with you if you want. It doesn't get much more comfortable than that.

Make sure your computer and phone are both charged in case of internet problems.
Have your devices charged, so you can make it through the whole session without worrying about losing power or finding a charger. If you are doing a video session, it’s a good idea to have your phone nearby in case you have an internet problem and need to switch to a phone session or have any questions about connecting via video.

Know what you want to talk about.
It is a good idea whether you are doing an in-person or online counseling session to have an idea of what you want to talk about. You will generally feel you are getting more out of the session if you have a goal or a topic of interest coming into it.

Where can I do My online counseling Session?

The answer really is anywhere! Or at least anywhere you can get some privacy. Here is a list of some of the places my clients have gone to do their sessions.

A closet
A home office
The garage
Inside a parked car
The bedroom
The bathroom
The backyard
While walking outside

What happens if I have trouble with technology?

Occasionally you may have some trouble with technology. If that is the case, your therapist can help you troubleshoot the problems and get started with your online session. Here are a few of the issues you may face and some solutions for dealing with those problems.

Common technology problems & solutions in online counseling

Problem: You may experience a lag in the video or sound during your video counseling session.

Solution: If this happens, I recommend that you look into your connection speeds to make sure everything is working the way it’s supposed to.

Problem: There is an echo on your end or on the therapist’s end of the online counseling session.

Solution: I recommend using headphones and turning down the speaker if needed to see if that does the trick. Make sure you have the online session going on only one device. If you have the session going on your phone and computer at the same time, it can also produce an echo.

Problem: I am having trouble with poor video or audio quality, so it’s hard to see or hear my therapist.

Solution: Sometimes it helps if you leave the session and restart. If that doesn’t work, you can also try a phone call, which many clients find just as helpful. If the sound quality is poor but the video is good, I also have had clients who use the phone for audio while keeping the video going.

Almost everything has a solution. Once you get used to doing online sessions, it will become second nature.

Talk to your therapist.

Let your counselor know what is and is not working. They can adapt and change things to fit your needs just like they would for an in-person session. Communicating this way is also good practice for learning to be more assertive and asking to have your needs met, which is a skill that comes in very handy in the rest of your life, too. Your counseling session is a safe space where you can express yourself. If anything doesn’t work for you, it is safe to talk about that, too.

Hope these tips will help you get the most out of your online therapy session.