Online therapy has been available for years but it only truly took off when the COVID pandemic hit in 2020.
The transition was challenging for some at first, but online therapy has grown in popularity as the quality of therapy available online has improved remarkably. According to the American Psychological Association (APA), 33 percent of clinicians offered online therapy during the early months of the pandemic, but by 2021 it had increased to 50 percent. Although online therapy is an excellent option, it’s important that you follow certain guidelines to get the most out of your therapy.
10 Tips To Maximize Online Therapy Benefits
- Find The Right Platform
First things come first. Explore the best online therapy services to find a platform that’s just right for you because there are many options and it can get confusing. The best online therapy platforms offer greater flexibility in terms of the style of sessions and a good therapist-matching process. Of course, there are other considerations, such as specific healthcare needs, affordability, availability of insurance, and so on. - Schedule Your Sessions Wisely
Don’t try to squeeze in a session based solely on when you have some free time. Instead, prioritize yourself and make time for therapy. If you try to fit a session into a narrow window, you may find yourself rushing through the session or will have little time to process your emotions after the session. - Have A Designated Therapy Space
Set up a comfortable and private space for your online therapy sessions. Ensure minimal distractions, good lighting, and a quiet environment to help you focus on the session without interruptions. - Have a Backup Plan:
With any online activity, there is always the possibility of technical glitches and you need to be prepared for these. Have an alternative method of communication ready, such as via a phone number, in case the video platform encounters issues. This ensures you can still connect with your therapist even if there are temporary technical difficulties. - Express Concerns About the Online Format:
If you have reservations or concerns about the online format affecting the quality of your therapy, discuss these with your therapist at the outset. If you are uncomfortable doing so in your first session, write down your concerns and share them before or during the next session. Your therapist will try to address these concerns and will work with you to find solutions that make you feel more comfortable. - Be Open and Honest:
Therapy sessions, whether online or offline, give you a safe space where you can share all of your thoughts and feelings while holding back anything that you don’t want to share. It’s best to be open and honest with your therapist not just for the sake of clear communication, but for effective therapy. A therapist can best understand your problems and support you when he or she knows what you’re thinking, feeling, or worrying about. - Set Realistic Goals
It’s okay if you enter therapy not knowing what your goals from therapy are – your therapist can help you identify and set them. Of course, if you already have some goals in mind, it’s important to share them with the therapist so that you can work together to find a way to reach those goals. If any goals seem daunting or unachievable, share these concerns so that your therapist can help. Very often, breaking down objectives into smaller, manageable steps is all it takes to make progress. - Be Open to Feedback
Being open to feedback in therapy involves a willingness to receive constructive comments and insights from your therapist. It’s essential to approach feedback with an open mind, viewing it as an opportunity for growth and self-discovery. Take time between sessions to reflect on the feedback provided. If there are aspects that are unclear or trigger strong reactions, bring them up in your next session for further exploration and clarification. - Utilize Between-Session Resources
Many therapists provide resources, exercises, or reading material to complement your online therapy sessions. While no therapist will insist that you use the resources, remember that they are meant to help you. Take advantage of these materials to deepen your understanding of the therapeutic concepts and to further support your mental health journey. - Practice Self-Compassion
Accept the fact that progress doesn’t always follow a straight line and there may be some deviations along the way. Don’t be hard on yourself. Recognize that everyone has flaws and makes mistakes. Instead of being overly self-critical, identify your imperfections but acknowledge and celebrate small victories and progress made in therapy. Recognizing your efforts and achievements contributes to a positive and self-affirming mindset.
The Takeaway
While these tips are meant to help you find the ideal therapist, they’re also meant to help you help yourself. The best online therapy will not produce the desired results if you don’t approach it with the right mindset. The success of any form of therapy ultimately depends on your willingness to collaborate and work with the therapist and the effort you put into achieving the goals of therapy.
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