10 tips for better online therapy

Online therapy can be just as powerful as a face-to-face session, especially if you follow a few simple guidelines.

These tips will make your sessions more effective and help to recreate the experience of working face-to-face.

1. Find a quiet, private space

There is no substitute for a quiet, private space in which to conduct therapy. Privacy leaves you free to feel and express your emotions. It also allows you to focus fully on the experience.

Interruptions or background noise will significantly detract from the benefit of therapy. It’s a good idea to turn off your phone if you are not using it for connecting with the therapist.

2. Sit upright in a comfortable spot

It’s usually best to sit in a chair with your back supported. If you’re lying down or slumped over on a sofa, it’s difficult to be fully present with the process. Try to face the camera straight on, instead of leaning over it, to avoid the impression that you are hovering over the therapist.

3. Use a larger screen if possible

Being able to see your therapist's face clearly is an important part of working together. A lot of communication is non-verbal, so if you do have access to a laptop, desktop computer or even a tablet, it’s always going to be more effective than using your phone.

If you have to use your phone it would be a good idea to turn off notifications so that they do not disturb you during the session.

4. Light your face well

Try to avoid pointing your camera toward an open window, as the light makes it difficult to see your face. Ideally you will have a window or some other light source behind the camera, so that it shines onto your face rather than into the camera lens. This will make it much easier for your therapist to see your face.

5. Keep your camera steady

If you have to use a phone for your sessions, try to use a stand or to prop it up in a stable position. If you’re experiencing difficult emotions or if your hand gets tired, it’s easy for the camera on your phone to lose focus. The same goes for your laptop or desktop computer. Try to position them on a stable surface. 

6. Stay in shot

Try to keep your face and upper body visible and make as much eye contact as you feel comfortable with. Your emotions are expressed by your body and posture as much as your words, so your therapist will be able to respond to your emotions better if they can see your head and shoulders clearly. 

7. Check your internet connection

You probably know what trying to have a conversation over poor WiFi is like. Delays, distorted audio or video, awkward silences. It’s bad enough when you’re talking to a friend, even worse when you’re discussing sensitive issues with a therapist. 

You can avoid some of this by testing your broadband connection before joining a call. Which’s free broadband checker is very helpful, though more advanced options are available. 

Remember that the more devices you have connected to a router at any given time, the less capacity the router has. More advanced routers have technology to solve this, but if your router is an older model, it might be worth seeing if other family members are willing to disconnect their devices from the router for the duration of your session. 

8. Test the video conferencing software in advance

There are more video conferencing tools available than ever before, so it’s worth agreeing on a tool in advance with your therapist. Some popular choices include:

• Zoom

• Google Meet

• Skype

Whichever tool you choose, it’s a good idea to have a test call with a friend or family member before your first session. That way you can make sure your software is working as expected.

9. Make sure you have the right details

To avoid any delays to the start of your first session, make sure you have all the details you need in advance. For Skype, for instance, it’s a good idea to add your therapist as a contact at least a couple of days before your first session. Have your phone at hand to inform them of any technical problems or any other reason you might be running late.

10. Agree who is going to make the call 

We’ve all been there. You’re waiting for your friend to call you, and they’re sitting there waiting for you to call them. To avoid this situation, it’s worth checking who will start the call - you or your therapist. This is easier if you’re using software like Zoom or Google Meet, as you only need to click the relevant link to join the session.