5 Ways to Get the Most Out of Virtual Therapy From an Online Therapist in CA
Virtual therapy, AKA online therapy, AKA telehealth, is convenient, effective, and here to stay! So how can you get the most out of it? You invest significant time, energy, and money into your virtual therapy sessions so, it’s important to maximize your return on investment, so to speak. Here are 5 ways to get the most out of your sessions, whether you are doing online EMDR or any type of therapy! And if you haven’t yet found an online therapist, check out my guide on how to find one.
Minimize distractions:
It’s hard enough to connect to vulnerable feelings or think about hard topics or find the right words to describe your experience. Getting distracted mid thought can be really disruptive and there is nothing more frustrating than losing your train of thought.
Taking care to minimize distractions ahead of time can help you focus more in your session. Put your phone on Do Not Disturb mode, disable notifications on your device (both popups and sounds), get disruptive pets squared away, and get yourself some water. If there are distracting sounds (like construction or leaf blowers), consider using head phones or white noise to drown them out.
Ensure privacy:
Part of minimizing distractions is ensuring that others won’t interrupt you or eavesdrop. If you are worried about either thing happening, you won’t be able to fully focus in therapy OR feel comfortable getting really vulnerable. Set boundaries with whoever you share your space with, whether a partner, children, or coworkers. Tell them you are in a meeting and not to be disturbed, lock the door, or hang a Do Not Disturb sign on the door. Use a white noise machine if needed for additional privacy. Consider closing windows or blinds/drapes for extra privacy. If your work or home space isn’t private, consider an alternate location. If you are meeting in your car, consider parking somewhere that will feel more private (verify it has a strong enough signal first).
Treat it like an important meeting:
You most likely wouldn’t go to an in person meeting unprepared, in your pajamas, and laying down. Come prepared, sitting up and alert, and dress as you would for an in person meeting. It helps you be in the right frame of mind to focus. That said, I certainly am okay with clients lying down or wearing pjs when not feeling well.
Prepare and have a notepad:
Keep a notepad for therapy (either physical or electronic) and jot down things during the week that you want to share in therapy - it could include questions, updates, or thoughts/feelings you noticed. Or simply topics you want help with addressing! Another benefit to doing this is you can take notes during your session to help you remember tools and strategies to help you throughout the week. Doing both will really help you maximize the benefits of therapy.
Build in a buffer:
I highly recommend carving out some time before and after therapy sessions as a buffer if at all possible. On the front end, having time to use the bathroom, get some water, and think about what you want to focus on in your session is helpful to prepare. You might also need to work up some courage to bring a hard topic up! And it’s never a good feeling or effective strategy to rush straight from something else into therapy without even a second to mentally prepare or consider how you are feeling. Similarly, sometimes you will get in touch with some tough feelings during your therapy session and need to take a few minutes for some self-care after your session. Jotting some notes down, taking some time to reflect or self-soothe, or even just giving your eyes a chance to look less red if you cried can help you feel better about transitioning back to life after a therapy session, especially if you have to go back to work or parenting.
Hopefully these ideas help you get the most out of your therapy sessions!
Start Online Therapy in California:
If you would like to get support in making changes in your life or coping with life’s challenges, Well Woman Psychology can help. Dr. Baggett offers compassionate, liberation focused, evidence-based therapy that can help you work through your feelings, heal old wounds, and build new skills to help you shift from surviving to thriving. Get support now by following these steps:
Reach out for a consultation at Well Woman Psychology.
Meet with an online therapist in California
Start feeling better and more empowered
About the Author:
Dr. Linda Baggett is the Licensed Psychologist and owner behind Well Woman Psychology, a boutique therapy practice serving clients virtually in California, Colorado, Illinois, New York, and Washington. Dr. Baggett has been helping women live their best lives for almost 20 years and was an early adopter of telehealth, helping organizations develop best practices around use of telepsychology. She is trained in many evidence-based trauma treatments, including EMDR and sex therapy. She also works with clients to heal from trauma, relationship issues, pregnancy loss and miscarriage, infertility, perinatal and postpartum struggles, perimenopause and menopause, body image and size-based oppression.
Disclaimer: This blog is for educational and informational purposes only, is not a substitute for individual medical or mental health advice, and does not constitute a client-therapist relationship.