Tips for enhancing your online therapy sessions

Virtual therapy is a comfortable, accessible, and time-saving option to prioritize well-being and mental health. To make the most out of it, here are a few guidelines to take into account prior to your session.

Device check

Before your session, ensure that your device is fully charged and connected to a stable internet network.

Lighting and camera position

Try to sit facing a light source - a window, a lamp - rather than having it behind you. The body is an important part of our work, and posture, breath, and subtle shifts matter to the process. Being able to see you clearly can really support that.

Create a cozy, private space

Whenever possible, find a quiet and private area. Turn off your phone and email notifications, and let others know not to disturb you during your session.

If you share your living space, keep a pair of headphones handy. They not only improve audio quality but also maintain confidentiality.

Have a pet? Consider giving them a cozy space elsewhere during your session. This minimizes distractions, allowing you to focus fully on yourself.

Find a comfortable, seated position

Opt for a seated posture, which promotes grounding and supports the body’s natural alignment. Unless a disability or medical condition makes it challenging, avoid lying in bed during the session. Place your device on a stable surface - holding it can be tiring and may limit your ability to engage fully, especially if somatic work is part of your therapeutic process.

Consider the little ones

If you have young children, it can make a real difference to arrange for their care during our session. I know this isn't always simple, and childcare access is its own kind of privilege; if it's not available to you, that's okay, and we can talk about how to work with that reality together.

When it is possible, though, it's worth doing: little ones are remarkably attuned to a parent's emotional state, even as infants, and their presence can shape both what you're able to bring into the session and what they take in without meaning to. Giving yourself uninterrupted space is a way of protecting them too.

Therapy at the office?

If you’re scheduling a session during a lunch break at work, take time to consider your surroundings. If you book a meeting room, position yourself in a way that allows you to express your emotions freely without worrying about being seen or heard by coworkers.

Transitioning in and out of the session

Whenever you can, build in a little extra time before and after our session - even ten minutes. Therapy can stir things up, and having a buffer to settle in beforehand and land afterward makes a real difference, rather than moving straight from the session into the next thing on your calendar.

Explore what works best for you

Lastly, explore what works best for you - and remember that this is a collaborative process. I'd love for you to share your preferences and challenges with me openly, so I can help tailor our sessions to what you actually need. The more our work together fits your real circumstances, the better.