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Online therapy has been available for many years, but the coronavirus pandemic and social distancing rules moved far more sessions online. Many people who had never tried it before suddenly found themselves talking to a therapist through a screen, and for many, it has remained the preferred option.
Some people have reservations about how effective online therapy can be, often because they worry that a therapist cannot observe them as closely. That said, a 2018 study published in the Journal of Anxiety Disorders found that internet-delivered cognitive behavioural therapy was effective, acceptable, and practical, with results broadly comparable to face-to-face treatment. In this video, therapist Kati Morton shares ways to get the most out of online sessions.
How to make the most of online therapy
There are several options for online therapy, and the benefits can be considerable. Online therapy removes the barrier of distance, makes scheduling easier, lets you meet from the comfort of home, and can sometimes cost less. If you are new to it or have doubts, the tips below can help.
Choose a set space and time
Online therapy gives you flexibility over where and when you have your sessions, so make the most of it by choosing a time and place where you feel relaxed. Squeezing therapy between work meetings may leave you distracted.
Setting aside a specific time, in a private space with few interruptions, allows you to engage fully with the session. Choose a comfortable spot in your home, have a drink and perhaps a cushion to hand, and switch off notifications so you can focus.
Prepare ahead of time
Whether your session is online or in person, preparing in advance can help you get more from it. Note down any questions or concerns you would like to discuss. Give yourself a few minutes to relax beforehand, perhaps with a short walk to clear your head. If your therapist set you any tasks after your last session, try to complete them.
Embrace the unique aspects
Online therapy offers some freedoms that you can use to your advantage. You could have your pet nearby if it helps you feel calmer, or share articles that resonate with you so you can discuss them in a later session. Some platforms also offer messaging between sessions, which can help you share feelings as they arise, even if your therapist replies a few hours later.
Be patient with yourself
If this is your first experience of online therapy, it may feel awkward at first. That is normal, and most people ease into it with time. Be patient with yourself and notice what helps you feel more comfortable. If something is not working, it is fine to raise it with your therapist.
Final thoughts
Many people experience fear, anxiety, and stress at some point, and therapy can help. Online therapy makes support more accessible for many people, and these tips can help you get the most from it. In the UK, you can refer yourself to NHS Talking Therapies, many of which offer sessions by video or phone.
FAQs
- Is online therapy as effective as face-to-face therapy? Research suggests that online CBT can be as effective as in-person therapy for many common problems.
- What do I need for an online therapy session? A private space, a reliable internet connection, and a device with a camera and microphone.
- How can I feel more comfortable in online sessions? Prepare in advance, reduce distractions, and give yourself time to get used to the format.
