Getting The Most Out Of Teletherapy

Last week, I had my first teletherapy session. Lucky for me, before this crazy pandemic hit, I had already logged some teletherapy sessions with my psychiatrist, so I knew what to expect. For many of us, this transition can be weird. Here are some ways to get the most out of your teletherapy sessions.

1. Ask Questions

You may be wondering about privacy, how the video conference works, the benefits of teletherapy or what to do if you need to cancel or reschedule in the event of an emergency. It's always best to ask a million questions at the start so that you and your therapist can move forward confident that you are on the same page.

2. Set Goals

You and your therapist may want to streamline things by outlining key areas to focus on. Without a clear direction, therapy sessions can fly by and be very unproductive. Prior to your session, write down a few areas that you would like to work on with your therapist. It can be a setback from the previous week, trauma from your past or an upcoming challenge that you would like to address.

3. Discuss Expectations

The more specific you can be about your concerns and what you would like to achieve by the end of the appointment, the better off you will be. Be sure to express these ideas at the start of your session so that you and your therapist can move quickly to clarify your goals, then spend most of the session addressing them.

4. Take Notes

So much information gets shared during a therapy session, it can be hard to remember everything that was discussed. This is where taking notes can come in handy. Keep a notebook and pen near you during your session so that you can quickly record important points and things that you want to remember. Leaving your session with 3-5 key points in writing will help you to get more out of the therapy process than relying on memory alone.

5. Plan Homework

The real magic happens after the therapy session is over. You and your therapist should establish what would be good for you to work on between appointments. You can start simple by finding the smallest change that you would still consider to be meaningful. Then make a commitment to engage in the homework as close to daily as possible.

6. Find Space

Make the space where you take your teletherapy session calming and special. I take my sessions in a room away from noise and interruption. There is a cozy chair that I can sit in. I keep a notebook that is designated to my therapy and a pencil nearby. I also adjust the lighting to a soothing level and light a candle and some incense. You want to make your space as inviting and cozy as possible so that you can dedicate your full attention to your therapy session. You may even start to look forward to entering this special sanctuary that you have created on therapy days.