Despite mental health treatment being labeled as an essential business, therapists across the country have largely moved their practices online to help slow the spread of COVID-19. Therapists have quickly moved into practicing something called “tele-mental health”, or “cyber therapy”, which has been growing in popularity since the mid 2000’s. Tele-mental health has been shown in research to have the same benefits as in-person therapy. Given our global pandemic there has been a rapid move to online therapy, which can feel jarring and uncomfortable from a client perspective.
Here are a few tips to make your online therapy transition more comfortable and less awkward:
Find the right fit for YOU.
Find a therapist that you feel comfortable with, someone who makes you feel at ease. According to many research studies, a good fit between client and therapist is the greatest predictor of success in therapy (more than any particular modality of treatment).
To find a therapist, try searching on PsychologyToday.com, ask friends, searching local hashtags, or try googling therapists in your area. Many therapists offer a free 10-15 minute consultation so you can speak on the phone and see if you get a good vibe.
Establish privacy
In the time of COVID-19 it can be hard to find a private place to meet in your home, especially if you have roommates, children, or a spouse sharing your space. Here are some tips that I’ve heard from clients and other therapists that can be helpful to establish privacy during online therapy sessions:
Private places to go for tele-therapy:
Vehicles
Outside- porch, stoop, or back yard
Bathroom
Bedroom
Closets
Basements or garages
Ways to prevent eavesdropping:
Place a sound machine (or device with the White Noise App) next to your bedroom door to help drown out noise.
Use headphones.
Ask your housemates to give you physical space during your therapy session by going for a walk, going outside, working in another space in the house, etc.
Ask housemates to occupy their ears with something else during your session like watching TV or using headphones to listen to music.
Minimize distractions
Think about what it feels like to be in therapy. Hopefully you are in a comfortable space where you feel relaxed and have minimal distractions. Try to create a similar experience when you have tele-therapy sessions:
Cover your picture- If you are prone to staring at your photo on your computer screen (we all do it), try covering it up with a post-it note or lean your cell phone against your computer but facing away from you.
Put your phone on airplane mode.
Sit in a comfortable location such as on a cozy chair or sofa.
Mute any notifications you might receive on your computer and device.
WiFi connection- Make sure your WiFi is working properly. Consider using your cell phone as a hot spot if others working from home are also using the WiFi, or perhaps use your cell phone to communicate.
Know the plan
Discuss a plan of action with your therapist. If you’re disconnected, what will you do? If you have a weak WiFi signal, what other communication options do you have?
Talk about it
Share with your therapist how you feel about meeting virtually. Do you hate it? Love it? Why? Do you prefer to meet by phone rather than video? Do you feel distant from your therapist? If distant, what tweaks can be made to help make you feel more connected? For example, perhaps your therapist could move their screen slightly to make it feel like they are making eye contact with you.
In summary, despite the distance between us- we can still connect and be there to support one another. The therapist community is here and eager to support you during this stressful time. You don’t have to go through this alone.
-J