Get the Most Out of Online Therapy With These Tips
So, you've decided to give online therapy a try? Congratulations! You're making a smart decision that can have a lot of benefits for your mental health. And like anything else in life, getting the most out of online therapy takes effort, even from the comfort of your own home.
The truth is, getting the most out of therapy requires more than just showing up for your appointments. You have to be an informed consumer, choose the right therapist for you, and apply yourself in and between sessions.
In this blog post, we'll share some tips that will help you make the most of your therapy sessions and get the most out of this valuable resource. So sit back, relax, and let’s help you take control of your mental health and well-being.
How online therapy works
Before getting into the tips, let's quickly go over how online therapy works. In most cases, you'll start by filling out an initial questionnaire online or getting assessed to make sure that the therapist and their services are a good match for your needs.
Then you will begin having weekly or bi-weekly sessions with your therapist over a secure video platform. You can choose a comfortable and safe setting, utilize your tech of choice, and jump into the private chat room week after week.
During this time, you should feel free to talk about anything and everything going on in your life. Your therapist will help guide your conversation and offer sage advice, unwavering support, and solid resources to help you stay on track with your goals.
Tips for getting the most out of your online therapy sessions
Choosing a therapist
When it comes to getting the most out of therapy, choosing the right therapist for you is essential. This is the person you are choosing to take with you on the wild ride that is self discovery. Choose wisely. Take some time to research and get to know potential therapists before making your decision.
Here are a few tips:
Look for someone who has experience helping with the specific issues you are dealing with.
Ask around to see if anyone has had experience with this therapist. Read the Google reviews.
Think about what type of relationship you want to have with your therapist. Warm, supportive and understanding? Professional and straightforward? What is your preferred style to be held accountable and supported?
Consider other qualities that you’re looking for in a therapist such as gender, experience, and style
Take some time getting to know the therapist as a person and professional. You can ask for a free consultation before committing to anything.
Make sure that you are comfortable with their approach and fee structure. A good match will help you get the most out of your online therapy sessions.
Prepare for your sessions
It might be tempting to just show up to your sessions, but taking some time to prepare can help you get the most out of them.
The more prepared you are for each session, the more productive and beneficial it will be. Before getting started, take some time to write down any questions or thoughts that you have about the issues that you are dealing with. Consider your week/month and bring to session what’s stuck in your mind, what’s bothering you most, what’s got your attention. This will help guide your conversation and ensure that you get the most out of each session while you focus on what’s most pressing to you.
Set a designated space for online therapy
Choose a designated spot in your home that is comfortable and free of distractions. Turn off alarms and notifications. Tell roommates or those sharing your space to respect your privacy. Feel free to bring your favorite snack or beverage of choice. This will help ensure that you are getting the most out of each session without getting sidetracked by hunger/thirst, outside noises or interruptions.
Have whatever you need for the session with you, such as paper, pen for taking notes, tissues, water, and any other materials that your therapist might need. This is your time; show up with the right materials if they are helpful to your exploration in therapy.
Try to keep a consistent schedule
Having some consistency in your online therapy routine can help ensure that you are getting the most out of your sessions. Try to stick to the same day, time, and place each week if possible for continuity and routine. This will help set the expectation that your online therapy is a priority, as your mental health is, and ensure that you are not forgetting about or getting distracted from your sessions.
Be honest and open
It can be intimidating to talk about your feelings, especially if you are not used to doing so. Trusting a stranger with your deepest and darkest is challenging! However, it is important to be honest with your therapist and open up.
Even if something feels uncomfortable or embarrassing, try to share it with your therapist and work through it together. They will be better able to help you towards your goals if they have a full understanding of what is going on in your life.
Be kind to yourself
Remember that getting the most out of therapy is a process. Don’t be too hard on yourself if you have days where you don’t feel like showing up or getting into it. Remember, your chosen therapist isn’t here to judge. They only ask you to show up and be you, no matter what that looks like.
Take some time for self-care in between sessions and don’t forget to celebrate your successes, no matter how small. Crucial to therapy is getting to know yourself and getting comfortable with expressing yourself. Give yourself the grace and kindness that you deserve to be you!
Related: How Do You Know if Therapy is Working?
Speak up if something isn’t working
Just like any other relationship, it takes two to make therapy successful. Don't obsess over being polite or getting the perfect words out. This isn’t a performance, and you are not on stage. Be honest with your therapist if something isn't working or feels off, if you’re not understanding something or feeling frustrated. You both should be on the same page in order to get the most out of each session.
This may include getting more clarification on a question, expressing discomfort with something they said, or getting feedback on how the sessions are going. Utilize this relationship with your therapist to get honest and be real; when something feels funky, say so! And give your chosen support a chance to move through difficulty with you.
It’s ok to take breaks
It's ok to take some time away from your therapy sessions. If you find yourself getting overwhelmed or feeling stuck, don't be afraid to discuss taking a break with your therapist. They won’t take it personally. Taking a break can help you reset and come back to therapy with a fresh perspective.
Follow up between sessions
In order to get the most out of your online therapy sessions, it is important to follow up on any homework or assignments that were discussed during your session. Part of this process, whether with coaching or therapy, is doing the work outside of your one hour session each week.
Following through with these tasks will help reinforce the skills that you learned during your session and help you better manage your stressors. Picture coming back to therapy each week, back to the drawing board, and together with your therapist, determining how to make change and how to maintain.
Keep a journal
Keeping a journal between your therapy sessions can help you stay on track. Writing down what you have been thinking about, any breakthroughs that you have had, and any new things that you want to bring up in the next session can all help to get the most out of each session. Feel free to bring your journal with you to session.
Take care of yourself
It is important to remember that getting the most out of your therapy sessions begins with taking care of yourself. Make sure that you are getting enough sleep, eating healthy meals, and getting some exercise each week.
This will help ensure that you are in a good place both mentally and physically when it comes time for your session. It will make it easier to show up authentically and get out of your 60 mins weekly what you genuinely need.
Be patient with yourself and the process
Online therapy is not a quick fix. It takes time and effort to make progress, so be patient with yourself and the unknown. It can also take some time for you and your therapist to find a groove, so don't expect miracles overnight. Set expectations appropriately and give yourself grace in navigating this uncertain journey.
With commitment, dedication, and a little bit of sass, you'll be getting the most out of your online therapy sessions in no time! You may have fun, too.
Final thoughts
If you follow the tips above and put in the effort to get the most out of your online therapy sessions, you will be well on your way to getting the help that you need. We can’t emphasize enough how important it is to find a therapist who understands your individual needs and goals.
If you are looking for a therapist who specializes in online therapy for women, look no further than The Sassy Shrink. We specialize in helping women overcome their struggles and find peace of mind. Book a consultation today to get started on your online therapy journey!
Happy healing!
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