Opt for a Modality That Works Best for You
The modality of therapy you receive can significantly impact your comfort level and your ability to engage.
- Some people might feel that video calls are more personal. They allow nonverbal cues—like facial expressions and body language—to play a part in communication.
- For others, audio calls may be less invasive, allowing you to focus on the conversation without worrying about appearances or having to make eye contact.
- Text messaging can be ideal for people who are concerned about messaging their therapist right when they’re dealing with a crisis. With near-instant interaction, texting can provide essential access to guidance and help. It may also be more comfortable with someone who likes to think over what they’re going to say and finds writing is helpful to their own process. This modality is also ideal for someone who has anxiety about therapy.
Whatever platform you decide on should offer the modality that helps you feel more confident and able to open up during your telehealth session. Finding the right format for your sessions will make a massive difference in your therapy experience.
Find a Safe and Private Space
Having a secure, private space for your online therapy session is essential for feeling confident in your interactions. Find somewhere you can speak freely and openly without fear of someone overhearing or interrupting you. Whether you have a quiet room in your house, a private office, or even a secluded spot tucked away in a library, privacy will make your online counseling sessions more comfortable so you can deeply engage in and get the most out of them.
Set Clear Goals with Your Therapist
Having clear, achievable therapy goals from the beginning will guide sessions and offer a roadmap for tracking your progress. Talk openly with your therapist about what you want to accomplish through therapy. Together, you can define specific and measurable objectives. Collaborative goal setting will keep you motivated and help your therapist tailor sessions to your exact needs.
Be Yourself
How well therapy works for you hinges on how authentic and vulnerable you’re willing to be. Being open and honest is vital to the process, so finding someone you connect with is essential. You need to be able to express your true thoughts and feelings, as genuine self-expression helps a therapist understand how to give you what you need. Not sure how to open up? Learn how to talk to a therapist so you can communicate authentically and get the most out of your sessions.
Fully Engage in Your Sessions
Actively participating in your sessions will help you get the most out of therapy. You must be emotionally and mentally present to engage in the process fully. Make a list of questions to ask a therapist, reflect on feedback, and explore your thoughts and feelings during and after sessions. Remember that the more you put into therapy, the more you’ll get out of it.
Manage Distractions
Distractions can thwart any progress you hope to make in therapy. To maximize your online sessions, find a quiet, calm environment conducive to focusing and opening up. Turn off notifications, set your devices to do not disturb, and tell others not to interrupt you during your appointments.
Keep a Therapy Journal
Journaling is an excellent coping technique that can enhance your therapy experience. Consistently writing in a journal is a powerful way to deepen self-awareness. It can become a valuable resource for reflection and help guide future discussions. Use your journal to keep track of insights, feelings, thoughts, and triggers that come up during or between sessions.
Do the Work Between Sessions
Most therapists will give you assignments to practice skills between sessions. Remember that therapy isn’t limited to your time in a video chat or on the phone. You must apply what you’re learning in your daily life. Doing the work between your appointments will accelerate your progress.
“It is important to practice the skills that are learned and discussed during your therapy session. The therapy session is an opportunity to reflect on issues and struggles that the client is having but the time outside of therapy is the best time to practice these skills. The clients who work on strategies outside of therapy process much quicker than those who do not.”
