I have conducted hundreds of telehealth therapy sessions. I also meet with my own therapist through telehealth. Through my time on both sides of the metaphorical telehealth therapy couch, I’ve learned that a little intentional thought and planning can drastically improve your experience. Here are a few tips to help you get the most out of your telehealth therapy experience. 

Make sure you know how to join the telehealth appointment

This may seem obvious, but make sure you know how to join your telehealth appointment well before it starts. There are several tasks therapists have to complete to onboard a new client, and sometimes they forget to explain how to join the telehealth appointment. I have been on both sides of this mistake. I have been the therapist who has forgotten to explain how to join the session, and I have been the client who realizes five minutes before the session starts that I don’t know how to access it. Whoops!

Before your first appointment make sure you can answer these questions:

• How will you access your telehealth appointment?
• If you will be sent a link for the appointment, when can you expect to receive the link?
• Do you need to download an app to join on your phone?
• How can you contact your therapist if you have trouble joining the appointment?

Block time to transition before and after your appointment

Many people attend telehealth therapy appointments in the middle of their workday. If possible, try to stop work at least 15 minutes before your appointment to give yourself time to mentally shift into therapy mode and to set up your space. If your schedule allows, try to take at least 15 minutes after your appointment before returning to work. You can use this post-session time to reflect on your session, jot some notes or thoughts down, and mentally shift back into work mode.

Minimize distractions

While telehealth therapy is very convenient, it tends to invite more distractions than in-office sessions. Here are a few common sources of distraction: 

• Pets:  If you have a cuddly dog or cat who wants to chill on your lap during your session, awesome! If you have an attention seeking, barky dog like I do it might be best to keep them out of the room to limit disruptions. 
• Family members and roommates: If possible, try to find a private space free from family members and roommates. If a therapist notices other people walking around in the background of your video, they may be hesitant to broach some topics out of concern for your privacy. 
• Kids: If you have kids, you may be trying to juggle watching them at home while attending your telehealth session. If this is the case, let your therapist know at the beginning of your session that you may have to pause and tend to your kids at some point. This helps your therapist understand what you’re experiencing and what you might need.  If your kids can hear your session, let your therapist know if there are any topics you don’t want to discuss. 
• Work: Close work-related browsers, silence pings, chats, and other notifications. Take all the work-related stuff off your desk. Do whatever you need to do to mentally take your “work hat” off so you can be fully present during your session. 

Set your environment up for success

In addition to limiting distractions, think about how you can create an environment that will set the stage for a positive telehealth experience:

• If other people will be at home during your appointment, consider getting a white noise machine and/or using headphones to enhance your privacy.
• Have a notepad or journal nearby so you can jot down any homework or key takeaways from your session.
• Make your space comfy. Light a candle, get a cozy blanket, grab some coffee, tea, or a snack. Whatever is going to help you feel focused and at ease.

Depending on your situation it may not be possible to follow all the suggestions above. That’s ok! Just do the best you can and let your therapist know if there is anything they can do to enhance your telehealth experience. 

Ready to give telehealth therapy a try? I specialize in helping high-performing adults work with their anxiety and perfectionism and lean into meaningful, values driven-lives. Schedule a free consultation to see if we are a good match.

This blog post isn’t intended as professional counseling or clinical advice. If you’re in need of support, please consider speaking to a professional to be evaluated.