How to Prepare for Online Therapy - by a clinical psychologist
- claireplumbly
- 6 days ago
- 5 min read
If you're planning to start online therapy, this post provides practical advice to help you make the most out of your sessions.
Choose a Quiet and Private Space
One of the most important steps before your online therapy session is finding a quiet, private place. This helps you focus and feel safe sharing personal thoughts.
Pick a room where you won’t be interrupted by family, roommates, pets or washing machines!
Use headphones to keep your conversation private and reduce background noise.
Let others in your home know when you have a session so they respect your privacy.
For example, some clients use a bedroom or a small study with a door they can close. If that’s not possible, I have also had some clients book a room at work and put a private meeting in their schedule.
Test Your Technology in Advance
Technical problems can disrupt your session and cause frustration. To avoid this, check your equipment before your first appointment.
Make sure your internet connection is stable - ask others in the house to refrain from large downloads or gaming if you don't have lots of bandwidth for video calls.
Test your camera and microphone to confirm they work well and check set up so you are placed far enough back that the therapist can see your upper body - this supports the therapist to read your body language which will help with connection and depth.
If you're unaccustomed to online meetings you may feel more comfortable on your first call by watching a Youtube video on how to use Zoom, Teams, GoogleMeet etc - most of these involve simply pressing on a link and this lets you in - but you may wish to get ready for the session 5-10 minutes in advance in case there is an extra step you hadn't known about. You could even try a quick test call with a friend or family member to practice. This will help you feel more confident and reduce anxiety about the technical side of online therapy.
Have a mobile phone ready in case there is a bad connection - as an experienced online therapist I have got around this by using the audio on the phone alongside the video visuals - this means that our sentences aren't being interrupted but we still retain the ability to see each other and feel connected.
Prepare Mentally and Create Buffers
Online therapy requires you to be present and engaged, just like in-person sessions. Preparing mentally for this can improve your experience, but this can be difficult if you're squeezing online sessions in alongside other meetings or commitments.
Set an intention for your session. Think about what you want to focus on or achieve. Writing your intention down can help you if you get overwhelmed or struggle to focus.
Allow at least 10-30 minutes before the session to do this and to 'arrive' so your brain isn't caught up in the last thing you were doing.
If this hasn't been possible then let your therapist know as they have techniques they can do to help you (e.g. our psychologists often do a technique called Dropping Anchor when this happens with our own clients)
Create a Comfortable Environment
Your physical comfort affects how open and relaxed you feel during therapy.
Choose a comfortable chair or seat where you can sit upright.
Adjust the lighting so it’s soft but bright enough to see your screen clearly.
Have a glass of water, tissues and any other comforts nearby in case you need them - such as a cosy blanket or fidget toys if you like to stim (this is particularly helpful to consider if you generally struggle to focus on online meetings, things like colouring, knitting, fidgets etc are all welcome, and feel free to let the therapist know what you need).
Some clients like to add small touches like a candle or incense stick to put themselves at ease. Avoid lying down or sitting in a distracting place as this can make it harder to stay focused.
Protect Your Confidentiality
Confidentiality is a cornerstone of therapy, and it’s important to maintain it in an online setting.
Use a secure internet connection rather than public Wi-Fi.
Close other apps or browser tabs to prevent accidental sharing of information.
Make sure your device is password protected.
If you live with others and are worried about this, consider using a low radio or fan to mask your voice alongside a headset to hear your therapist. This helps keep your conversations more private.
Manage Time and Distractions
Online therapy sessions usually last 45 to 60 minutes. Managing your time and minimising distractions helps you get the most out of each session.
Turn off notifications on your phone and computer (like Teams, Slack messages, alerts etc)
Inform others around you about your session time to reduce interruptions.
If you have children or pets, arrange for someone to watch them during your session or set up a quiet activity for them.
If you're expecting a parcel or delivery put a sign up so they know to take it to the back door, but ideally try to avoid deliveries during your therapy slot.
Know What to Expect During Your Session
Understanding the flow of an online therapy session can ease any nervousness.
Your therapist will likely start by checking in and asking how you’ve been or any follow ups from between-session tasks that you had.
Sessions often include talking through your feelings, exploring challenges, and working on coping strategies.
You might be given exercises or homework to practice between sessions.
Remember, therapy is a collaborative process. Feel free to share feedback with your therapist about what works best for you.
Take Care After Your Session
After your online therapy session, give yourself time to process what you discussed.
Avoid scheduling back-to-back appointments or demanding tasks immediately afterwards
Allow about 10-30 minutes to reflect on any insights or feelings that came up - a gentle walk or physical activity could be helpful for this, such as light dusting or washing up - doing this without listening to the radio or talking to others so that you can allow thoughts to unfold.
You may wish to use the techniques for managing strong emotions or worries that your therapy is teach you as well - such as visualisations, journaling, or deep breathing.
You may also wish to use the post-session time to plan your between-session tasks - often our motivation is highest straight after the therapy session so it's a good time to make the most of this.
Next Steps
Online therapy has grown in popularity in the last few years and has a strong evidence base for being effective - read this next blog if you want to see how this works for CBT or EMDR.
Alongside these tips it's important to choose a psychologist who has planned how to make the online experience positive, and knows how to adapt traditional techniques for online therapy - something we have supported carefully with our team at Plum Psychology.
If you want to consider online therapy with a member of our Plum Psychology therapists, for trauma, PTSD, burnout or anxiety, you can contact us here to organise a free introductory call.
Comments