Practical Tips to Maximize Your Online Therapy Experience
Create a space and routine that supports your growth—a little intentionality can make a big difference in online therapy.
Let’s Set You Up for Success
Whether you’re new to telehealth or looking to enhance your experience, creating a distraction-free space and building intentional habits can significantly support your growth. Even small changes can lead to meaningful progress. Here are my best tips to help you stay focused, reduce stress, and create an ideal environment to engage in counseling.
Protect Your Privacy During Sessions
Maintaining privacy will help you speak more freely, process emotions, and fully engage in therapy.
Meet From a Private, Distraction-Free Space
Choose a setting where you won’t be interrupted by roommates, pets, coworkers, or family members. Consider your living room (if no one else is home), office, bedroom, car in your garage, or even a large closet, pantry or mudroom.
Do a Privacy Check
Before meeting in a new location, assess what others might overhear from outside your space. Using headphones or white noise will help maintain confidentiality in shared spaces.
If a Private Location Is Hard to Find
Ask a friend if they have a quiet room you can use. This could also be an opportunity to debrief after your session, and they might even help with babysitting if needed.
Meet from a parked car if you have a strong internet connection and can avoid distractions. To maintain privacy, disconnect your phone from your car speakers, as speech is often louder and more distinct outside the vehicle when using car audio. Note: Driving during telehealth sessions is not permitted.
Libraries, community centers, your workplace, school, church, or apartment building may have private rooms with Wi-Fi that can be reserved for free. Just make sure you have a backup plan in case the space becomes unavailable unexpectedly.
Create a Comfortable and Focused Environment
A quiet, private space with internet is all you need, but attention to a few details can truly enhance your sessions.
Turn Off Unnecessary Devices and Notifications
Avoid distractions by silencing your phone and muting notifications on your computer. Shut down devices you won’t need during the session.
Face Away From Distractions
Position yourself to avoid visual or auditory distractions. For example, if you’re in a car, park where you won’t see or hear people. If you feel safe in your surroundings, flip mirrors to minimize distractions.
Ensure Clear Visibility
Clear visibility will help your counselor understand you better—facial expressions and body language speak volumes. When a counselor truly understands you, it builds connection and trust—both are vital for effective therapy. To ensure you are clearly seen, avoid bright windows behind you. If you want to create a warm and inviting atmosphere, use natural light or a simple lamp.
Get Comfortable
Sit in a comfortable chair or spot, and if it helps, personalize your environment with items that bring you comfort, like a soft blanket, a favorite plant, or a grounding object such as a stress ball or smooth stone. Dress in clothes that make you feel relaxed yet presentable to help you stay at ease during the session.
Plan Ahead for Session Success
A little preparation goes a long way. Taking a few minutes to check your setup and minimize distractions can make your therapy sessions more effective and stress-free.
Test Your Technology
Run a quick check on your camera, microphone, and internet connection before each session. If your Wi-Fi is unreliable, know your counselor’s procedures for offline meetings or rescheduling.
Improve Your Wi-Fi Connection
For a stronger signal, move closer to your router, close unused tabs or apps, and limit other internet-heavy activities in your home. A wired connection often works best for stable video calls.
Have Everything You Need on Hand
Keep a pen and notebook for jotting down insights or discussion topics. Have water or coffee nearby, and consider a quiet fidget item if needed. It’s also good to have tissue, just in case.
Plan for Kids, Coworkers, and Pets
Make sure others have what they need to avoid interruptions. Schedule time after your sessions to decompress, reflect, or take notes. A simple sign on your door can serve as a helpful reminder to others that you shouldn’t be disturbed.
Log in Early
Take a moment to center yourself before your session. Sit quietly, breathe deeply, and let your mind shift from your previous activity to the present moment. If you have any notes or journal entries from your last session, review them and consider if there’s anything you’d like to discuss. This brief pause can help you feel more present and prepared.
Find the Best Time for Therapy
The timing of your sessions can greatly impact how engaged, focused, and present you feel. A thoughtful schedule can help you get the most out of counseling.
Choose a Time You Can Be Fully Present
Pick a time when you won’t feel rushed, tired or distracted. Counseling is most effective when you can reflect, engage, and process without external pressure.
Give Yourself Time to Reset
Some sessions leave you feeling motivated and clear-headed, while others might bring up emotions that take time to process. Plan your schedule accordingly by leaving space before or after sessions as needed.
Start Strong with Weekly Sessions
Meeting weekly early in the counseling process is highly beneficial for building a strong rapport with your therapist and defining your goals. Use this time to address root issues, which can reduce symptoms more quickly and improve long-term effectiveness. As you gain skills to manage symptoms and maintain progress, you can adjust session frequency to fit your evolving needs.
Commit to the Process
Counseling is an investment in your well-being, requiring time, effort, and financial resources. Progress takes consistency and patience, but the rewards—improved mental health, stronger coping skills, and lasting change—are worth it. Prioritize sessions by scheduling times you can consistently attend and budgeting for the cost. The effort you put in directly impacts the results you achieve.
Show Up, Even When It’s Hard
If logging in feels overwhelming, know that some of the most meaningful breakthroughs happen on the toughest days. Growth often arises in the midst of struggle, and showing up, even when it’s hard, is a powerful step toward healing and transformation.
Final Thoughts: Move Forward with Confidence
Online counseling offers a unique opportunity to prioritize your mental health in a way that fits seamlessly into your life. By intentionally preparing and embracing the flexibility of telehealth, you can create an experience that is effective, personal and transformative. If you’ve been hesitant to seek online support, I hope these tips inspire confidence to take that first step. For more insights, check out The Perks of Online Counseling to see how therapy from the convenience and comfort of your home or office can move you toward a healthier, more balanced life.
If you're in WA State and want to learn more about counseling or supervision with me, visit my website. I offer free 15-minute consultations to see if your goals, my approach, and our personalities align. Together, we can work toward lasting change—all from the comfort of your own couch, car, or office.
