Since the world had to reconfigure itself during the COVID-19 crisis, we have learned a lot about making therapy services more accessible. With "virtual therapy," "online therapy," "teletherapy," or "telehealth," going to therapy has become easier than it has ever been before. Not only does the research show that teletherapy is just as effective as in-person sessions for most folks, but there are also several logistical benefits:

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• You can choose any therapist from anywhere in your state. This will allow you to expand your search for finding a great fit for your needs.

• There’s no need to leave the comfort of your home or office.

• Your session only takes one hour, no commute time to and from.

• The ability to keep your session despite unplanned hiccups in your day (you or your child has the sniffles, car is in the shop, tight schedule, inclement weather, etc.)

 

Fortunately, I was practicing telehealth before the pandemic and feel quite comfortable with video sessions. Can it feel a little strange at first? Sure, but rest assured, you will be able to adjust and get comfortable fairly quickly. It also helps when your therapist comes loaded with personality and social skills to make the transition easier!

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Here are some helpful tips to get set up and optimize your telehealth sessions:

 

Location

Choose a private space that is comfortable and quiet with minimal distractions. Make sure you are alone to ensure your confidentiality due to the personal nature of therapeutic discussions. Just like in an in-person session, you will want to feel safe and focused to do the work. Your session time is important and is not a time to be multi-tasking. Set up your space in a way that allows you to be fully engaged in your session. Please do not be driving a vehicle during your session, but being in a parked car is perfectly fine as long as you have privacy.

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Stable Internet Connection

Technology is great when it’s working, but it’s a real bear when it’s not. When connecting to your session, make sure you have a strong and stable internet connection, whether you are using your computer or phone. Most therapy platforms allow you to test audio and video right before your session. Also, be sure to have a charger for your device. An hour of audio/video burns a lot of battery juice!

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Lighting

Choose a well-lit comfortable space for your session. There’s no need to buy a fancy ring light, but be sure to position yourself with light in front of you, never behind you. Having your light source behind you will darken your image on screen and your therapist will not be able to see your face clearly. Center yourself in the camera and have it positioned at eye-level if possible.

 

Get Comfortable

Make sure you are set up somewhere comfortable to sit for an hour. Bring water or any other beverage you like (no alcohol or other illicit substances) and have tissues at the ready. It can also be useful to have a paper and pen in case you’d like to jot down some notes. Cats and dogs are welcome too!