Commencing Online Therapy

Online counselling can seem impersonal in a setting where connection with your therapist is one of the most important and reassuring aspects of therapy. However, this challenge can be reduced by taking a few steps to create a more personal and engaging experience. This starts with the physical space you’re in and extends to how you interact with the technology itself. 

Firstly, let’s consider the space you’re going to use for your online session. It needs to be a space where you can feel as comfortable and private as possible. This usually means a quiet room in the house such as a bedroom or study. If others are at home during the session, I suggest letting them know you can’t be disturbed or putting a sign on the door. For those with busy households this often means using the car as a private space. If you’re using your car, consider going somewhere with a pleasant view where you can park away from other cars, such as a local park or beach. 

Wherever you choose, allow time to experiment with the positioning of the phone/computer and camera, so it’s comfortable, you can see the screen easily, and the camera can see you. Try out the video camera on your device to see what positioning works best for you and decide if you need to prop your phone up against something while you’re talking. A good source of natural light or turning on lights inside can also help with the quality of the video feed. 

Using headphones or earphones can enhance privacy and help you feel more connected to your therapist. If you’re concerned about someone overhearing the conversation, you can use a fan or quite background music near the door to add a layer of sound suppression for others. 

Once your space is ready, it’s time to focus on your surroundings’ ambiance. Consider having a drink close at hand, some tissues if you think they might be needed and even incorporating some calming elements like a fragrant candle or a soft cushion/blanket. A pen and notebook can also be useful to make notes if you want. 

Next, let’s address the technical aspects. Ensure that your internet connection is stable and that your device, whether it’s a computer, tablet, or smartphone, is fully charged or plugged in. It’s also a good idea to close any unnecessary applications or tabs to prevent your device from slowing down during the session. Familiarize yourself with the video conferencing platform you will be using for your therapy sessions. Knowing how to adjust settings, mute/unmute your microphone, and turn your camera on or off will make the actual session run more smoothly. Additionally, have any login details or access links handy before the session begins to avoid any last-minute scrambling. 

When you are ready for your session, take a few moments to center yourself. Practice some deep breathing exercises, stretch, or engage in a quick mindfulness activity to help you enter the therapy space with a calm and focused mind. Likewise, at the end of the session you might consider taking some time to reflect on the session, make some notes, or center yourself again with a breathing practice, meditation or mindfulness exercise. 

These preparations can help you feel more grounded and present during your online counselling sessions, making it easier to engage and connect with your therapist. Additionally, don’t be afraid to express your feelings about the online format itself. Sharing your experiences and any difficulties you’re encountering can lead to adjustments that will enhance your comfort and the effectiveness of your sessions. 

Remember that online counselling offers unique advantages as well. It can provide greater flexibility in scheduling, eliminate commuting time, and allow you to attend sessions outside of normal office hours. Embracing these positives can help you make the most of the experience. 

By Sue French