Online counseling or telehealth has shifted entirely over the last few years. Thanks to the pandemic, we were forced to create different avenues for people to get counseling. Because of this, more providers than ever offer services online (including myself), but virtual counseling services are still a newer development. People all over are seeing significant benefits of virtual therapy. You can now sit on your couch in your slippers and attend a session. What a world we live in! You also don’t have to plan and create time to commute to the counseling office. You can sign off a work meeting at 10:59 AM and sign on to a counseling appointment at 11:00 AM without even getting up from your chair. It’s also worth noting the amount of access telehealth has opened up to people who live in rural populations. Those in rural areas could have previously had to drive an hour or more to see a counselor that felt like a good fit, but now they can access an entire state’s worth of providers through their computers.
There have also been several studies that have shown outcomes of virtual therapy are very similar in telehealth as they are to in-person services (Liou, et al., 2022). The only downside is that while outcomes have proven to be similar, there is a slight difference in the ability to connect with your therapist – which makes sense (Norwood, et al, 2018). There is something powerful about being in the same room with someone, as we all learned when all we could do during the pandemic was Zoom with each other. While this is true, there are ways to improve your connection with your therapist while doing virtual therapy so you can soak up as many benefits as possible.
5 Tips for Online Therapy Sessions
1) Make sure your internet is stable
There’s a reason this is the first one! It’s really hard to connect with someone when you/they are glitching. Plus, is there anything worse than someone’s mouth not matching their voice?
2) Try to have whatever you will need for the session with you before you start
If you were to meet for therapy in a physical space, it’s likely the therapist would ask you if you’d like a beverage and then take you to their office where there is (usually) a stash of tissues. When you’re at home, you probably don’t think about these things until you start snotting from crying and realize you only have a sleeve to wipe with. Take it from a fellow snotter – bring the tissues before you hit start on your call.
3) Turn off phone and computer alerts
I don’t know about you, but the pull of a phone or watch notification feels weirdly powerful. When you are in therapy and delving into deep inner work or work with your partner, a little sound going off can distract you just long enough to get you out of what you are doing. Turning off the alerts or putting your phone in airplane mode will help you stay focused and connected to what is happening in the room.
4) Treat your session like you would if you were going in person
Consider this a good rule of thumb for you to consider – how would I present myself if I were in person with this therapist? It’s unlikely you would show up to a physical office space with no shirt on while lying in bed. While you may be in the same space as your bed, there is a huge difference between sitting on top of it and laying underneath it, as any parent of teenagers will tell you. Finding a good spot to have your sessions where you won’t be distracted and you can relax while maintaining appropriate conduct is a good idea. This is not to say pajamas, slippers, and pets are not allowed since you wouldn’t bring those to the office. Please wear pajama pants and slippers if that’s what you normally wear at home. Pets are also typically a welcome guest as long as they, too, don’t become distractions.
5) Get a sitter
Remember when the pandemic lockdowns started, and everyone had to have their kids on work calls? It was way harder to pay attention to what was happening in meetings because someone was crawling on you or asking you for juice. It’s already difficult to get into the deep inner workings of your issues, let alone if distractions keep popping up. So while it may seem silly when you are in the same house as your kids, make sure someone else is watching them.
There are a couple of situations in which online therapy is not advised:
- Consistent, persistent suicidal thoughts or behaviors
- Visual or hearing impairments
- Traumatic brain injuries that make screen time difficult (Hogan, 2022).
These three situations don’t necessarily mean you absolutely should not participate in online counseling, but it may be wise to discuss your concerns with the therapist during your initial consultation call.
Overall, online therapy provides similar positive outcomes to in-person therapy, but building rapport with your therapist might take a little more intentionality. Do what you can to make the most of your virtual counseling session, and you will find a better connection with your therapist in a convenient environment for you. If you are interested in therapy, please reach out to erin@commonthreadcounseling.net or click on the “Book Now” button below to schedule an initial consultation and I’d love to help you decide if virtual therapy is right for you.
References
Hogan, J.N. Conducting Couple Therapy via Telehealth: Special Considerations for Virtual Success. J Health Serv Psychol 48, 89–96 (2022). https://doi.org/10.1007/s42843-022-00060-x
Liou, H., Lane, C., Huang, C., Mookadam, M., Joseph, M., & Hecker DuVal, J. (2022). Eye movement desensitization and reprocessing in a primary care setting: Assessing utility and comparing efficacy of virtual versus in-person methods. Telemedicine and E-Health, 28(9), 1359–1366. https://doi.org/10.1089/tmj.2021.0454
Norwood, C., Moghaddam, N. G., Malins, S., & Sabin‐Farrell, R. (2018). Working Alliance and Outcome Effectiveness in videoconferencing psychotherapy: A systematic review and Noninferiority Meta‐analysis. Clinical Psychology & Psychotherapy, 25(6), 797–808. https://doi.org/10.1002/cpp.2315