Top 6 Tips For Getting The Most Out Of Your Online Therapy Sessions

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(Photo : Photo by mentatdgt from Pexels)

Taking the first step to getting professional help is a huge accomplishment, and if you're one of the thousands of people turning to online therapy, you're probably feeling a mixture of apprehension and hope.

Thanks to its convenience and comparatively low cost, online therapy services have provided many with the mental health help they need, all from the comfort and privacy of their personal space.

Because all sessions are conducted via one's electronic device of choice, conflicts such as transportation and finding an adequate location are eliminated.

That said, it's important to understand the differences between seeing a therapist online versus in person, and what to prepare for to get the most out of your sessions.

As with any online program or service, self-discipline is vital. This means sticking to your allotted session times and making sure you are free from outside disturbances during your session.

These are probably the biggest "dos" when it comes to online therapy, but what are some other tips for getting the most out of your sessions?

1. Make the Time

Grueling work schedules and personal responsibilities can make it difficult to carve out the time each week to meet with your online therapist, but it's important to make it a priority.

Missing sessions, especially without adequate notice, can cost you both money and valuable work.

Try to plan ahead of time when holidays or vacations are approaching, so you can coordinate your therapy schedule accordingly; this will eliminate last-minute cancellations and scrambling to get online in time.

Giving friends and family the heads-up about your online therapy sessions, what day and time they occur, and how they're helping you can ensure that everyone is on the same page, and supporting you every step of the way.

2. Be Candid

It can be hard, especially in the first stages of therapy, to be honest with yourself and your therapist. Society teaches us to conceal certain flaws and amplify other attributes in order to survive and succeed, and it's natural to apply these tactics to our personal lives as well.

Think of how we conduct ourselves in arguments with coworkers and loved ones, how quickly we defend ourselves even when we inherently know we're in the wrong.

When we feel personally attacked or criticized for any reason, we go on the defense. In order for you to get the absolute most out of your online therapy sessions, you can't withhold.

Remember, your online therapist is a fully licensed and experienced professional; they're not there to judge or chastise you, but help you get to a better stage and state of mind in life.

3. Put in the Work Outside of Sessions

The hours you spend in session with your therapist shouldn't be the only time you reflect on yourself and the work that needs to be done.

Limiting your progressive actions to those online increments only will make the journey towards healing much longer, and infinitely more frustrating.

Many make the mistake of using their therapy sessions as a kind of dumping ground for grievances, and when the hour's up, go about their lives much the same as before.

Applying the steps and insights shared by your therapist to your daily life will keep you in forward motion, and allow you to take action right away.

4. Write It Down

Keeping a journal or even a simple notebook for jotting down the day's events, as well as your current feelings, can help both you and your therapist track your progress and address certain relapses as soon as they arise.

Recording your thoughts and observations will also give you deeper insight into possible behavioral patterns and their triggers, and may lead you to natural conclusions ahead of your therapist (which is exactly the goal!).

Keeping a journal is especially ideal for those with busy schedules or gaps between therapy sessions, and even a few minutes of scribbling at the end of the day can help you stay on course and know what to bring up in your next online therapy session.

5. Ask Questions

When looking for the right online therapist, don't be afraid to voice any concerns you may have regarding their credentials, personal and professional ideologies, and any other relevant questions.

Despite its gentler price tag, online therapy is still an investment of time and money, and you have every right to make sure you're devoting both to the right individual.

The line of questioning doesn't have to stop once you've begun your sessions, either. Keep checking in with your therapist on a regular basis to let them know how you're feeling about the sessions.

In doing so, your therapist can help you in the best way possible, and address any issues you may have right when they arise.

6. Eliminate Distractions During Sessions

This may seem like an obvious tip, but eliminating distractions is key to a productive and successful online therapy session.  

Setting up your laptop during mealtimes at home or in a noisy, crowded public space will hinder both you and your therapist in the long run.

By reserving a private space free from interruptions, you can be focused and open with your therapist, and in turn they'll be able to devote their full attention to you.

If you live in a busy household, be sure to let roommates and family members know when your sessions are happening, and kindly ask them to give you that hour or so of quiet.