With the current pandemic, I have been able to offer therapy online. Even before Coronavirus, this has become a popular way of accessing psychological support as it can offer much more flexibility for people. There is lots of research that suggests that online therapy can be as effective as face-to-face therapy.  Please drop me a message if you would like to find out more. 

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Here are some top tips to get the most out of your online therapy sessions.

 

1. Privacy: Find somewhere quiet and preferably where you won't be disturbed, gather anything that you may want with you, including a glass of water and or tissues.

2. Log in 10 minutes before to check there are no computer updates and that you can get onto the Internet before. This is the equivalent of sitting in the waiting room, perhaps thinking about the last week and what you would like to think about today’s therapy session.

3. Equipment:  If you have access to a bigger screen than your phone, such as a tablet or computer, that's usually better to see more clearly, but not necessary. Sometimes people prefer headphones and need them for privacy, sometimes people feel like it's a more true-to-life conversation without them, experiment with both for yourself.

4. Internet: Usually if you can stream a program or film (BBC iPlayer or Netflix) your Internet is strong enough for an online therapy session. If you are struggling perhaps ask other people in your house not to use the Internet during that time, sit near the router, or plug your computer directly into your router, if possible.

5. Use the technology to your advantage: there is a chat function; you can use this to type anything you would prefer not to say. Some people feel that they can open up more in online therapy rather than face to face for this reason. Using the whiteboard is also an option to draw out pictures of things that can sometimes be hard to put into words.

6. Turn off self-view: Right-click on your image to turn off your self-view. You would not normally be looking at your own face while talking in therapy, seeing your own face whilst talking online has been shown to add to fatigue and can make people feel more self-conscious.

7. Transition: Usually at the end of a therapy session you would have the journey home to think about the session and transition back to everyday life. If you can, take a few minutes at the end of the session to look after yourself and take a break before diving back into other activities this can be helpful.  

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