How to Make the Most of Your Telehealth Therapy Sessions

Photo by Mary Eineman on Unsplash

Due to the pandemic, many of the appointments we used to go to in person are now conducted through telehealth. For everyone’s safety we have all gotten used to video appointments with our Primary Care Physicians, only going into the doctor’s office when it is absolutely necessary. The same holds true for therapy sessions, the new normal is holding therapy sessions through a video call.  I have put together a list of some important things to consider that will help you make the most of your telehealth therapy sessions.

1. Confidentiality

Just like when you meet with your PCP, HIPAA laws are in place to ensure no one has access to your health care information that you haven’t give permission to. It is important that you ensure that when it is time for your appointment that you are in a confidential space where you can speak openly, with no worry that your discussion could be overheard. If you choose to have your significant other or friend in the room, we are not able to conduct therapy until you give written consent for that person to be present during the session.

2. Give all of your attention to the session

Finding a quiet, comfortable place to sit and relax during the session is important. It is not a good idea to be driving during your session, washing dishes or putting on your makeup. I recommend sitting down, taking some deep breathes and doing some grounding exercises before your session, so you can be completely present and get the most out of your time with your therapist. You deserve to get the most out of your time with your therapist.

3. Get a sitter for the kids

Therapy often involves expressing emotions and discussing difficult topics, these are things you may not want to expose your kids to. It is important that you feel comfortable to talk about past trauma, current stressors and be able to release emotions freely during therapy. Watching your children is also a big distraction, and you won’t get the most out of therapy if your attention is split.

4. Don’t use substances within 24 hours of your session.

Using marijuana or alcohol before a session lowers your inhibitions. When discussing past trauma, you may choose to divulge too much information due to the substance inhibiting your boundaries, which could be detrimental to you when the effects of the substance wear off. It is important for you to be completely sober when participating in a therapy session for the safety of your mental health.

5. Consider if it is in your best interest to squeeze therapy in at work

It is best if you can have an hour before and an hour after therapy of quiet time. I see many patients run to their car on their lunch break to participate in their therapy session. We may be working through grief of a loved one who has passed, which often entails a lot of crying and releasing of emotions. I always feel a bit uncomfortable with the idea that the patient will need to wipe their eyes, run back to the office and get right back to work. I suppose this depends on what you are working in therapy, but it is important to be gentle with yourself after a therapy session, so it is something to consider.

6. Keep a therapy journal

Keeping a therapy journal gives you a place to write notes during sessions, process thoughts and feelings and write down things you want to speak with your therapist about. Having your journal at each session will help remember coping skills and key ideas that are discussed in more detail. It will also prompt you to discuss the things you have been saving for therapy, so your session can be the most effective.