How to Get the Most Out of Online Therapy

How to Get the Most Out of Online Therapy

by Candyce Young, MS, MHC-LP

Online therapy became very popular during the COVID-19 pandemic. Prior to the pandemic, a majority of clinicians would not even consider providing online services. Did you know that Teletherapy was actually created in 1960 (using a closed-circuit television link, as the internet did not exist back then!)? How far the world has come! Following the pandemic, online therapy continues to be very popular. Even though many people are back at work in the office and interacting in public spaces, many people continue to prefer online therapy to in person therapy. According to a survey done by The Washington Post, 55% of recent mental health care is done using online platforms. (1)​

When we think about the reasons that online therapy became popular, not only did telehealth meet the needs of the pandemic but it also helped:
-Individuals with limited transportation
-Fit the schedule of the busy parent/employer/employee/traveler/etc.
-Allowing for more comfort in session
-Provided accessibility for family sessions, especially when family is not local
-Assisted people to be able to work with the ideal clinician for them if the clinician's office was located far away
-Accessibility to services when feeling under the weather or immunocompromised

Let’s face it- the idea of an unknown room and sitting on an uncomfortable couch while discussing tough topics can seem unappealing to some. If you are identifying with some of the above reasons, then online therapy might be right for you! It can feel like quite the process to transition from in person counseling to online counseling. Change is tough, but that is what brings most to Therapy right? It's the need for change and the room for creating a fresh perspective. I hope that some of the tips listed below will help you in preparing for and getting the most out of online counseling.

How to Prepare for Online Therapy

Online Therapy is similar to in person sessions in many ways. Here are some tips on how to prepare beforehand so that you can get the most out of your online therapy appointments:

Limit Distractions

Similar to in person appointments, online therapy can be interrupted by the presence of a cell phone use, such as if a call, text, or notification is received. Online therapy also allows for the possibility of other interruptions, including pets, family, neighbors, etc. 

Therapy is supposed to be all about You! Let family know that you are in an important appointment so that they do not interrupt. Try to take your dog for a walk before the appointment so that they may nap or rest while you are meeting. Limiting distractions allows you to get out of online therapy what you put in. And as far as phones go - ignoring the Bath & Body Works weekend sale alert is a must! :-)

Create Your Space

This means wherever you feel is quiet, safe, and comfortable enough is where your session can take place. This can be outside on your porch (as long as your neighbors are not within earshot!), in your bedroom, or during your lunch break in your car. Online therapy  allows you to be creative to make sure that the session fits your needs. Feel free to fill your therapy space with items and decor that support your therapy process. Add a comfortable blanket, soft lighting, and/or a houseplant, or anything else that you feel supports your therapy process. And remember, even if you start doing online therapy in one location, you can always make changes for upcoming appointments if you find that would be helpful for you!
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Prior to your appointment, check to make sure that your internet connection is strong and secure in the area you will be meeting. This will help the session to flow without being interrupted by internet concerns.

Appearance

Telehealth counseling being accessible at any time is a wonderful thing, but having some rules is important to keep it professional and make it most effective. Comfy still requires compliance, which means please dress appropriately like you would if the session was in person. This idea also goes for conducting yourself as if the session was in person. So No - you can not drink your Moscato during your evening online therapy session. Making a cup of coffee or tea to enjoy during the session is ok though!​

I know it seems like a lot of restrictions but again if it's going to take away from your focus, then how can you really get something from your sessions? Mood-altering substances can interfere with the therapy process and lead to you getting less out of your appointments. So it's best to leave them out.

Things to Keep in Mind During Online Therapy

Here are some things to keep in mind about the process during an online therapy appointment:

Interactive

Similar to in-person therapy, online therapy is interactive. Depending on the clinician's style, your session in online therapy may involve various interactive components, such as teaching and practicing mindfulness techniques, reviewing your intake form, exploration of thoughts and emotions, or modeling a meditation practice. 

A benefit to online therapy is the ability that you have to bring your therapist into your world. If you use music as a way to cope, bring some of your favorite records to your session. If you have been working on building mastery by learning a new song on guitar, play a clip of the song for them. This interaction can help to build rapport and share your skills and growth with your clinician.

Plans for Self Care

Let your appointment lead right into a time for self care, if possible. Have your journal right next to you to write and reflect following your session. Have your yoga mat rolled out in front of you, even if you may only have time for 10-15 minutes following your therapy session. Online therapy is just as powerful as in person therapy, in that you may benefit from a little time after the session to recharge before going back to your day.

Being that I focus on providing online therapy in my practice, I must say I am biased. How wonderful it is to reach so many incredible people from all over New York! Being able to work with so many people in their daily environments has taken their therapy to new heights. I have witnessed clients using their coping mechanisms when feeling high anxiety. I have assisted clients in using grounding techniques during their most stressful time of the day. I have witnessed clients showing their self-care techniques & practices and displaying posters from amazing concerts they attended. The benefits and abilities online therapy has are so undeniably amazing!

Here is my key takeaway: Both in-person and online therapy can be helpful and effective. You are able to choose what works best for you. Taking care of You & meeting your needs is the top importance of it all. I am overjoyed that technology has caught up with the times and as your Clinician, I will prioritize meeting your needs using online therapy.

(1)https://www.washingtonpost.com/wellness/2024/02/12/mental-health-online-telemedicine-therapy/

About the Author

Candyce Young, MS, MHC-LP is a clinician at Healing & Growth Counseling working with clients struggling with relationships, anxiety, depression, and personal growth using online therapy. She has extensive experience at helping her clients to feel safe and comfortable as well as thrive using an online format for therapy. Her favorite two things about providing online therapy in New York is the opportunity to work with a variety of people across the state and the ability to help people use new coping and grounding skills in their daily spaces, helping them to integrate these new practices into their lives.

Want to read more about Candyce? Click here to read her bio page.

Would you like to read more about Online Therapy at Healing & Growth Counseling? Click here to read our Online Therapy in NY page.

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