4 Ways to Make the Most Out of Teletherapy

Before COVID-19, telepsychology services or online therapy sessions were viewed with scepticism by both patients and therapists alike, as many preferred in-person therapy. When that became unsafe, however, therapy using telecommunication tools and technologies were the only way to continue psychological treatment for many patients. One survey even found that only 39% of therapists used telepsychology prior to the pandemic, a number that jumped to 98% since the spread of the virus began.

Now, many countries have also relaxed guidelines that previously made online appointments inaccessible. Maybe you’re a new patient, or you’re someone who has decided to transition from in-person sessions — which would require some adjustment on your part. So how do you make the most out of remote therapy? Here are a few things to consider:

Create a “therapy zone”

The emotional nature of your sessions require you to have a private, quiet space to yourself. If you don’t live alone, ask your housemates to respect your privacy by staying away from the area where you’re talking with your therapist and ensure they don’t overhear you. You will also need some basic equipment for your appointment, such as a computer, headphones or earbuds, a microphone, and internet access. It’s important to set up a back-up plan in case of any connection issues; coordinate with your therapist on who should initiate a phone call to resume the meeting. As much as possible, minimize distractions in your therapy zone. Clear out the physical space, then turn off notifications and chat windows so you can focus.

Find the right teletherapist for you

For therapy sessions to be truly effective, you need to be comfortable and build rapport with your therapist — which may be tricky to do, because there’s an aspect of awkwardness once you begin online therapy. It helps to find a teletherapist who can ease you into the process. An effective teletherapist aims to minimize client hesitation by being welcoming, focusing on your needs, and remaining non-judgmental. They maintain a good web-side manner with you, and establish clear boundaries for your sessions and working dynamics. To help you find the right teletherapist for you, do consider your goals and don’t be afraid to meet with different professionals to find a connection that suits you.

Attend sessions consistently

There is a misconception that virtual sessions are not as effective as face-to-face therapy, but that’s not true. One new study even suggests that cognitive behavioural therapy online can deliver the same satisfaction for patients, if not more, as teletherapy offers additional flexibility and accessibility. Of course, online appointments can easily catch you off-guard because you don’t have to plan ahead of time for traveling. Schedule an alarm on your phone so you won’t forget your appointment. Remember, structure and consistency are therapeutic for our sense of normalcy. Come on time and prepare for your sessions by jotting down any thoughts or goals you want to address during the meeting.

Treat yourself gently

The pandemic has been strange for everyone, especially if you’re dealing with a mental health condition. It’s important to be gentle with yourself as you navigate this
new, virtual form of support. Don’t be afraid to talk to your teletherapist about any discomfort or fears you may be feeling, and open up gradually. It can also be helpful to decompress after your session before returning to your daily activities. Listen to music, meditate, or affirm yourself with kind descriptive words, like what Dizzy did for World Donkey Day. Be patient with the process. It’s natural for healing and growth to take a long time.