How To Prepare For An Online Therapy Session

Where to start

When it comes to online therapy, things are undeniably different than if a session was being done in person. Below you can find some ways to prepare for your online therapy session, whether it’s your first time or your hundredth time. These will also help you to gain the most you can from your session with your therapist.

Before Your Session

  • Minimise your distractions as much as possible.

  • Find somewhere you can be alone. You’ll be sharing vulnerable things with your therapist, so you’ll definitely want and appreciate the privacy. You can do this from a private space at home, at work, or even in your car.

  • Make your space comfy and cozy. You can grab a blanket if you’d like, a journal, or a cup of water, tea, coffee, or juice.

  • Ensure you’re sober both before and during your session.

  • Arrive on time as much as you possibly can, but if you’re unable to for some reason, just let your therapist know.

During Your Session

  • Turn your video on.

  • Make eye contact with your therapist as you speak, as well as when they speak to you.

  • You can notes when and where you feel you want to.

  • Some therapists may not mind if you eat in session and some may. If you’re unsure, you can ask a question just to clarify, if they don’t address it in your first session.

  • No smoking.

  • Ask questions. There’s no stupid question, and remember, therapy is ultimately about you. If there’s something you don’t understand, agree with, or want more clarity on, here’s your safe and open space to use your voice.

  • Try to remain as focused as possible on your therapist and the session. Don’t get distracted with your phone or other conversations with other people. Also, don’t engage in other activities in session like vacuuming the house, washing your clothes, or washing the dishes for example. Therapy is your time, and remember, therapy is still a professional setting.

After Your Session

  • Take a moment and celebrate and honour the fact that you went to your session, did the work, and showed up for yourself. Sometimes sessions can be hard, and showing up for yourself isn’t always easy. Honour when you do!

  • Take some time to pause and reflect afterwards if you can. You can spend a few minutes journalling about how the session was for you, what stood out for you, and what you’d like to work on in your next session God willing.

  • Take note of if there are things you’d like to be different in your following session, especially if there’s something you didn’t like, and discuss it with your therapist. It’s okay to not like something that happened in therapy, and it’s also okay to speak up about it so the air can be cleared as much and best as is possible.