How to prepare for a virtual therapy session
Virtual therapy has become an increasingly popular and convenient way to access mental health support. Whether it’s your first online session or you’re a seasoned client, setting yourself up for a productive and comfortable experience can enhance the benefits of your therapy. Here are some essential steps to prepare for a virtual therapy session.
1. Find a Quiet and Private Space
Confidentiality is key in therapy, and having a private space allows you to speak openly and honestly. Choose a room where you won’t be interrupted by family members, roommates, or pets. If privacy is a concern, using headphones and a white noise machine or app outside the door can help.
2. Check Your Technology
A smooth virtual session depends on reliable technology. Before your appointment:
Ensure your device (laptop, tablet, or smartphone) is fully charged or plugged in.
Test your internet connection for stability.
Open the therapy platform (Zoom, Doxy.me, Google Meet, etc.) and check for updates.
Test your camera and microphone to ensure they are working properly.
3. Set Up Your Environment
Create a comfortable and calming space for your session. Adjust lighting so that your therapist can see you clearly, and avoid sitting with bright light behind you. If possible, sit in a chair with good back support to help you stay focused.
4. Minimize Distractions
To stay present during your session:
Turn off notifications on your phone and computer.
Close any unnecessary tabs or apps that may be distracting.
Let others in your household know not to disturb you during your session.
5. Have a Notebook or Journal Ready
Journaling before your session can help you organize your thoughts and identify key topics you’d like to discuss. Taking notes during or after the session can also help you reflect on what was discussed and any action steps recommended by your therapist.
6. Prepare Emotionally
Therapy can bring up strong emotions, so it’s helpful to give yourself a few minutes before the session to take deep breaths and mentally prepare. Consider what you want to talk about and any feelings or concerns that have been on your mind since your last session.
7. Be Open and Honest
Virtual therapy is just as effective as in-person sessions when you fully engage. Share your thoughts and feelings openly, even if they seem difficult to express. Your therapist is there to support you without judgment.
8. Have a Post-Session Plan
After your session, give yourself time to process any emotions that came up. If possible, schedule a few minutes to relax before jumping into work or daily responsibilities. A short walk, deep breathing, or journaling can help you transition back to your routine.
9. Address Any Technical Issues Early
If you experience technical difficulties, reach out to your therapist ahead of time to troubleshoot solutions. It’s also helpful to have a backup plan, such as a phone call, in case the video platform isn’t working properly.
10. Follow Up on Action Steps
If your therapist gives you exercises or reflections to work on between sessions, make a plan to follow through. Therapy is most effective when you apply what you learn to your daily life.
Final Thoughts
Virtual therapy offers a flexible and accessible way to prioritize your mental health. By taking the time to prepare, you can ensure each session is as beneficial as possible. If you have any questions or concerns about your upcoming virtual therapy session, don’t hesitate to reach out to your therapist for guidance.
