8 Things to Do Before and During Virtual Therapy Sessions
The COVID-19 pandemic has brought about profound changes in the mental healthcare landscape. While taking appointments via video or on the phone wasn’t widespread before the pandemic, it has became a more common treatment in the age of social distancing and working from home.
“One huge benefit of virtual therapy is the ability to be consistent in a therapeutic setting despite the ups and downs of the various waves of the pandemic,” explains Gavin Shafron, Ph.D., a clinical psychologist at Clarity Therapy NYC.
Despite initial worries that teletherapy could be less effective due to lack of privacy, difficulties forging a working relationship virtually rather than in person, and connectivity issues, studies suggest that firsthand experience with virtual therapy and the flexibility and accessibility that it allows has generally led to positive perceptions and feelings about the practice.
Now that practitioners and clients alike have experienced the plus sides of virtual therapy, it’s likely not going away anytime soon. Whether you started your therapy practice during the pandemic and have decided to stick with a virtual regimen, or are thinking about starting your teletherapy journey for the first time, therapists who conduct these sessions offer their best teletherapy tips on making the most of the experience.
1. Consider the When and Where
“Clients tend to mostly think about where to have their therapy sessions, but the when is equally as important as the location,” says Yasmine Saad, Ph.D., a licensed clinical psychologist and the founder and CEO of Madison Park Psychological Services, in New York City.
If you share your living space with others, Saad suggests scheduling your session when everyone is busy away from home. If that’s not possible, try finding a time when they’re preoccupied with activities that produce a decent amount of noise to drown out your conversation with your therapist. This may be the very first time you’re grateful for your child’s at-home tuba lesson.
2. Minimize Distractions
The mere placement and setup of your phone, laptop, or tablet could become a distraction during your online therapy appointment.
One simple teletherapy tip that Saad suggests is to hold your phone or tablet steady, prop it against a flat surface, or use a stand so you and your therapist can focus on your session rather than constantly trying to adjust to shaky camera angles. And if your sessions are held on a videoconferencing platform, like Zoom, opt to hide your self-view window. That way, you can devote your attention to the conversation with your therapist instead of your appearance.
And remember: “Just because your phone may be outside of your webcam’s view doesn’t mean your therapist can’t see when you check it or hear the buzz or chime of your notifications,” Shafron says. With that in mind, enable the Do Not Disturb setting or, better yet, turn off your phone entirely for the duration of your session and close other windows and tabs if using a laptop.
3. Create a Safe Space
Whether you're worried about being overheard or simply want to increase privacy during sessions, Shafron recommends using headphones so others can't overhear what the therapist is saying, as well as a white noise machine to muffle your speech.
“White noise machines create a gentle whooshing sound, often at adjustable volume levels, and they're relatively inexpensive,” Shafron says. Think of it as a less housemate-annoying version of playing loud music to drown out your conversation. Try placing the device on the floor just outside the room where you take your therapy sessions. Pro tip: You can also use the device at night to hush traffic sounds or other outside noises as you sleep.
4. Get Comfortable
No matter how warm and inviting your therapist's office is, it's a lot easier to make yourself comfortable during a session when you're sitting in your own home.
“Get a cup of tea or a blanket, settle into your favorite chair, and slip on those comfy Zoom pants,” says Sarah Woods, Ph.D., a registered clinical psychologist based in Morpeth, England. “Being comfortable will put you at ease before a session so you're more likely to be open, honest, and reflective, and more likely to self-soothe anxiety responses and connect with your therapist.”
5. Rethink Your Location
If you’re still not getting the privacy you need to feel comfortable and open up during your virtual therapy sessions, Saad suggests getting creative with where you talk to your therapist. “You can take your therapy call on a walk, sit on a bench when no one is out yet, or even use your car as a private space if need be,” Saad says.
6. Stick to Your Schedule
Although virtual therapy offers great flexibility, that doesn’t mean the timing of your appointment is fluid. “Most therapists have to hold to strict schedules just as they would in a brick-and-mortar office,” Shafron says. “As much as it might feel like a more flexible experience to simply log in and have a session, the same boundaries are present, and you want to maximize your experience by showing up on time.”
An important teletherapy tip is to hold yourself accountable by setting calendar reminders leading up to your session, as well as make the most of your time, and your therapist’s, by troubleshooting any Wi-Fi or technology issues before your appointment.
7. Don’t Get Hung Up on Body Language
If you work from home, you’re familiar with the challenge of interpreting your co-workers’ body language and nonverbal cues through a screen. You may find yourself doing the same thing in your teletherapy session—reading into eye contact and facial expressions, wondering why your therapist is scratching their head or shifting around slightly—but it's best to refrain from all that guesswork and focus on the session.
“You shouldn't be so focused on what your therapist’s body language or nonverbal cues are conveying," says Hyong Un, M.D., a psychiatrist and the chief medical officer at Recovery Centers of America. "Instead, focus on yourself and engage in responding to your therapist.”
If you’re troubled or curious about something your therapist is doing in your session, Un says you should be empowered to ask about it. You may just find that they’re looking downward to take notes or have a “listening face” they make when walking through a complex situation.
8. Follow In-Person Principles
Although teletherapy offers a new and innovative approach to get the mental healthcare you need, Saad reminds clients that many of the guidelines and goals remain the same whether you go to therapy in person or online.
“Be as honest as you can about your struggles and strengths, as well as what you’re thinking and feeling every step of the way. Set some goals for your treatment,” Saad says. “Be open-minded and curious about the therapeutic process while paying attention and communicating to what works and what doesn’t work for you.”
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