Making the Most of Your Online Therapy Sessions in Virginia
While virtual therapy existed long before the global pandemic of Covid-19, 2020 marked a turnaround point for telehealth that seems to be here to stay. That being said, navigating the virtual “therapy room” can still be nuanced. One of the most important factors of therapy is creating a space, virtual or not, to feel safe and comfortable. There are so many fringe benefits to teletherapy- check out Sally Charendoff’s “Young Adult Therapy in the Digital Age: Benefits of Telehealth for Millennials and Gen Z” for more insight. Whether you are exploring your options for therapy in person or if you’ve decided to try online therapy, I am delighted to share some helpful thoughts to consider and tips that can help make the most of your online therapy sessions in Virginia.
Set yourself up for success!
It’s going to be important for you to think ahead and set up your equipment to better support you with any complications that can arise with technology. While I’m no tech expert, here are some tips and tricks that I use to help make virtual sessions better for myself, and my clients alike! Finding a fast and reliable internet service is going to be crucial for online sessions. Speak with your internet provider and inquire about their recommendations for WiFi speed specifically for live video streaming. Also, ask about alternatives like using an Ethernet cable in case of poor connection.
Additionally, I recommend you consider different options for supportive tech like getting yourself quality and comfortable headphones, a good microphone, and/or even an HD camera. I’ve also found getting a laptop stand for my desk has been helpful for my back and posture- allowing me to stay focused, and physically comfortable during sessions. Lastly, I will always recommend clients test out their devices and get familiar with whatever video streaming service the therapist uses. It can be helpful to review the settings ahead of time and make sure everything is in working order before your session begins. This will allow you to make the most of your therapy appointment, and not risk spending unnecessary time on troubleshooting technology issues.
Communicate with your therapist.
Not only is this a great opportunity for you to review therapy expectations, but it’s also helpful to collaborate with your therapist in an effort to build rapport and strong communication. Personally, I like to share the expectations I have with my clients during their first session. I review that although we are meeting virtually, the therapy expectations still remain the same whether it is online or in-person.
This means, meeting in a private space and wearing appropriate attire- while it can be a perk to wear comfortable clothes, it’s also important to keep in mind that this isn’t a FaceTime with your best friend lying in bed with a face mask on. I recommend collaborating with your therapist on having a backup plan in case of technical difficulties, or the inability to find a safe and private space. Maybe that means agreeing to email, text, and/or call if the video stream drops. This can be helpful when unexpected technology or spatial issues come up so that you both are prepared, and time during your session isn’t wasted.
Design your own safe place:
Personally, I think this is one of the best parts of online therapy. You get to designate and design a place where you feel safe and comfortable. The environment that we’re in matters and having control over how you want your space to look and feel can definitely help create a safe container while processing difficult things in therapy. If you’re using the therapy space to manage anxiety, stress, depression, or any other number of highly sensitive topics, having a safe space to do so is critical. When designing your “therapy room” think about incorporating all of your five senses: sight, touch, sound, smell, and taste.
Sight:
You know yourself best so be mindful of distractions around you whether that is putting away items that may capture your attention like a phone or smartwatch; or, placing yourself in front of a calming background for you to see.
Touch:
Make your space feel cozy with blankets or even just a comfortable chair/couch. You can also think about keeping around your favorite fidget toy to use.
Sound:
If you have roommates or other people living with you, think about purchasing a sound machine to increase privacy for yourself. It’s important for you to arrange a private space, where you feel comfortable talking to your therapist.
Smell:
Different aromas can contribute to that cozy, safe feeling. Think about possibly lighting your favorite candle or using a fragrance diffuser with your desired essential oil. Lavender is best known to support relaxation and provide calming effects.
Taste:
Keeping little treats like mints, chocolates, or sweets and/or having your favorite flavored water or warm tea in hand to keep you hydrated can add to a more sensory experience in this safe place of yours.
Closing Thoughts From an Online Therapist in Virginia
These tips and tricks are meant to offer intentional behaviors you can take control over to help you set up your own private therapy room however you like. It can feel really empowering to make decisions that are curated to be specific to your wants and needs in therapy. You can really make it your own- so try to have fun with it and channel your creative side. This can help you get excited about attending sessions and support you in staying engaged virtually in telehealth therapy sessions in Virginia, and beyond!
Take Control of Your Online Therapy Experience in Virginia with The Sterling Group!
In today's digital age, therapy has evolved, and telehealth is here to stay. But navigating the virtual "therapy room" can be nuanced. To make the most of your online therapy sessions in Virginia, follow these steps: First, set yourself up for success by ensuring a fast and reliable internet connection, quality headphones, and comfortable equipment. Test your devices beforehand to avoid tech issues. Second, communicate openly with your therapist to build rapport and clarify expectations. Remember, online therapy demands professionalism, even from your own space. Lastly, design your safe and cozy therapy environment. Take control of your therapy journey and embrace the benefits of telehealth for a more engaged and empowered experience.
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Other Services at The Sterling Group
If you’re struggling our therapists have support to offer. We provide couples therapy and dating and relationship therapy for those who are looking to grow in their relationships. If you’re just hoping to work on yourself, we offer therapy for life transitions and support for depression, anxiety, and self-discovery. Additionally, our therapists offer services Online in Virginia or in person at our Washington, DC-based counseling practice to cater to your schedule and make it as easy as possible for you to prioritize your healing. We would love to chat with you today about the ways we can support your growth in all areas of life!
