Tips for Teletherapy
Nervous or unsure about teletherapy? Whether you Zoom all day or rarely use computers, these tips can help you get the most out of your video (or phone) sessions with your therapist.
Foremost and to the highest degree possible, do your best to schedule sessions for times when you’ll have access to a private, quiet space with strong internet signal. This often means being alone in a closed-door room, away from anyone else in your home. Are there times when your partner isn’t home or kids are in school? Does your roommate physically go into work on a certain day? Consider talking to your housemates or colleagues about giving you privacy during your scheduled therapy times.
Especially if others are nearby (meaning outside the closed room), adding white or soft noise (such as a fan, music, or tv) near the door can provide additional privacy. Using headphones or ear buds can increase privacy as well as sound quality.
Ask partners, roommates, coworkers and kids not to disturb you while you’re in therapy - whether it’s knocking on the door or calling you during the scheduled time. Animals in teletherapy sessions are generally a welcomed and natural occurrence - so long as they’re not too distracting or disruptive. Does your pup give you more quiet time if you walk them before a meeting or settle them into another room? Block your work calendar so colleagues know you’re temporarily unavailable.
When home is not a private option, your car may be a good alternative. Many local places offer public wifi, which will still be secure for HIPAA-compliant therapy platforms. (I use Google Meet with therapy clients, which is a paid, HIPAA-compliant version of Google’s video and audio call options.) For safety reasons, make sure you’re parked in a secure, well-lit place - not driving nor running the engine in an enclosed space.
To limit distractions and interruptions, put your phone on silent and/or use the “do not disturb” settings on your phone as well as your computer if your messages or other notifications are pushed there.
If Google Meet is new to you, you may want to test your unique Meet link before your first session. Google Meet, along with many other video call platforms, will work on any laptop or computer (with a camera) or smart phone with an app. If using a computer, Chrome may be the best browser for Meet - probably since they’re both under Google. If you plan to use your smart phone for video sessions, download the free Meet app in advance.
Make sure your laptop or phone has enough battery to last the full session, and have a charging cable nearby.
If the wireless internet signal is low or unstable, try moving your device closer to your modem and turning off or limiting the wifi access to other devices. Hardwiring a laptop directly to the modem may also be an option. Phone sessions are also an option particularly when internet is a barrier. (Google Meet has a call-in option; see my calendar invite for details.)
Notify your therapist in advance if you will be out-of-state. Counseling licenses are by state and determine where clients must be in order to receive services. As a Licensed Professional Counselor (LPC) in Colorado, I can see clients when they are physically in Colorado. While there is more nuance to this, laws are changing and there may be exceptions, we will generally schedule around clients’ out-of-state trips and conduct therapy sessions when clients are in-state.
Show up similar to how you would if the session were in person:
Be fully dressed. Casual wear, yoga pants, shorts, etc. are totally fine. I just mean please don’t be shirtless or only in underwear or a towel… You’d be surprised with how many therapists have experienced uncomfortable moments in this realm.
No smoking, and non-alcoholic drinks only. Most people wouldn’t bring a beer or joint into a therapist’s office, and the same goes with teletherapy - at least with me. Substances can impact memory, judgment, and other brain activities and body sensations that can hinder counseling. Therapy can help us learn to process difficult feelings in a safe space without using harmful coping tools and while building healthier coping tools. To get the most out of our time together, please avoid alcohol and other drugs before therapy sessions, and refrain from drinking alcohol or smoking (marijuana, tobacco, or substances) during session.
Give yourself enough time to transition from whatever you’re doing. If you’re ending a work meeting and then clicking immediately over to session, you may or may not be ready to dive into therapy. Try to first take a few minutes to stretch, remind yourself on what you want to focus on for our conversation, and mentally transition into the counseling session. If you arrive to the session feeling rushed or stuck in the previous meeting, feel free to let me know and we can use the first few minutes to adjust and get present.
During session:
Position the camera at eye level and be facing the same screen, which increases the feeling of eye contact. Sit back from the screen a bit to increase that feeling as well as lessen eye strain. Using the “night shift” setting or lowering your computer’s brightness can help with eye comfort, too.
Change the video view so you don’t see yourself on your own screen - or so you are only a small square at the top right. This helps eliminate stress and allows you to focus more on your therapist and counseling session. In Google Meet, you can change this at the top right. Click on the grid icon (looks like a boxed tic tac toe board) and then unselect “Include yourself in the grid.”
Get comfortable! It’s perfectly welcomed and encouraged for you to get cozy on the couch with a blanket and cup of tea.
Lastly and most importantly, if you have any questions or concerns about teletherapy, don’t hesitate to ask. Therapy can be emotionally difficult (as well as rewarding!), and I strive to help clients have a relatively lower stress experience when possible and appropriate.