How to Prepare for your Telehealth Therapy Session

Virtual therapy sessions have increased significantly since the global pandemic in 2020. Telehealth therapy has allowed for accessibility of mental health services for a broader range of populations across the country. This method of providing therapeutic services is convenient and effective. Virtual sessions allow for both client and therapist to meet on their own terms in a space where they feel comfortable and confident. It removes the logistic barriers that hinder some folks access to therapy services based on location and time. There are certain factors to consider when meeting with your therapist virtually and ways to enhance your experience overall. 

Here are some tips to help you prepare for a virtual session with your therapist: 

1. Make sure you are in a quiet and confidential setting. You want to ensure privacy for yourself and your therapist so you are able to communicate freely and without fear of judgment. 
2. Create a cozy, comfy space for yourself. Sometimes therapy is hard and part of the process involves bringing up some big feelings. Being in an environment that makes you feel safe or at peace will better prepare you for coping with those feelings and regulating your nervous system once your session ends. 
3. Have a self-care set up ready before your session starts. Some items you might want to include are: a weighted or soft blanket, emotional support water bottle, ice cubes for emotional regulation, fidget toys, coloring pages or art supplies, essential oils, your favorite candle. All of these items can help regulate your nervous system during and after your session. 
4. Journaling before your session can help you be prepared to discuss important patterns, progress, or triggers that may come up throughout your week. I also recommend creating a space in your notes app to add experiences that occur throughout the week as they happen in the moment. This way you can remember to bring those experiences up to your therapist when you have your weekly appointment. Just be sure to have a lock on your phone or notes app to ensure your privacy. 
5. Remind yourself that whatever therapy brings up for you this session…progress isn’t linear & you’re doing your best everyday!