Psychologist Tips For Better Telehealth Sessions
In the past we’ve talked about whether telehealth online therapy might be right for you by exploring some of its unique benefits and other factors to consider when making this decision. If you think that online appointments are a good fit for you, the following article will explore some quick tips on what you can do to prepare for your first session, how to get the most out of your online therapy sessions, and some strategies for managing technology problems.
A little preparation can enhance your online therapy experience and make it much more rewarding. Here are some practical tips for online therapy first-timers or regular attendees to keep in mind:
Choose a Quiet, Private Space: Pick a spot like a bedroom or home office where you can speak freely. Turn off background noise (TV, radios, or noisy air-conditioners) and limit distractions (phone on silent and away). If you have young children or pets, consider preparing some activities in advance to keep them occupied to reduce interruptions throughout if possible.
Use Headphones: Headphones can improve audio quality and privacy, especially in shared spaces where there are other people nearby. If you’re using a device’s built-in microphone, try to be mindful of keeping it uncovered and staying relatively close to it to ensure sound is as clear as possible. Using headphones can also remove problems with echoes or feedback.
Optimise Lighting and Video: Ensuring your face is well-lit by having a lamp about forty-five degrees off to the side in front of you and avoiding sitting with a bright window or light directly behind you can help make sure your webcam is able to focus properly and provides higher quality video that isn’t dim or grainy. This usually has the biggest impact on video quality. Also. if seeing yourself on screen is distracting or uncomfortable, you can also select ‘Hide self view’ in the Zoom settings menu.
Manage Internet Bandwidth: If you’re having problems with lag on a shared Wi-Fi network like at home, try asking others to avoid streaming high quality video or online gaming during your appointment as these can slow your internet connection. Most streaming services allow temporarily downloading shows or movies ahead of time to watch later on, which frees up internet resources during your session. If there are still internet speed issues, sometimes turning your Wi-Fi off and using your phone’s data connection will provide a faster and more stable connection, especially on the 5G network. Before using mobile data, make sure you have enough data available on your plan as a 1-hour video appointment may use between 0.5-1.5 GB.
Test Your Device: Before your session, double-check that your device is charged or plugged in, updated, and that any pending restarts have been completed as this can create technical issues if left too long. As silly as it might sound, turning your device off and on again can resolve a lot of problems people commonly have with cameras or microphones not working. A quick video call with a friend or logging in early to test things out can also help you settle-in and prevent last-minute stress.
Create a Comfortable Space: Try adding some personal touches to your space to make it a more inviting environment. This might include a cosy blanket and pillow to hold or cup of tea to sip, a plant and fresh scented candle with a notepad for ideas, or some gentle white noise and a cool drink of water. These small details can help you feel more relaxed and improve your ability to engage openly by managing your unique sensory profile. This can also include things like reducing visual clutter around you or getting the temperature in the room right.
Complete Paperwork and Homework: For initial first appointments, check your email for digital intake forms or assessment measures, and jot down a few goals that you have for therapy or things you feel are important to talk about. If you are unsure what these might be at this stage, that can be discussed in session. Additionally, if you have a referral from your GP or psychiatrist, or other previous reports or assessments (like for ADHD or ASD), have a copy ready to provide if you haven’t done so already.
For subsequent ongoing sessions, try to remember to finish any between-sessions tasks, worksheets, or questionnaires discussed in pervious sessions to maximise the time together. If something is getting in the way of this, make sure to let your psychologist know so that you can problem-solve this together, and write down any questions so you don’t forget. Some people like to put their files into a folder or binder to help keep everything together and organised.
Ease into the Session: If you’ve had a hectic day leading up to your appointment, let your psychologist know at the start of the appointment. This way some brief grounding or relaxation exercises can be used to help transition you into the session and settle your mind before trying to get started. It’s a bonus if you learn to practise this before the session yourself though!
Reflect Post-Session: Just like we don’t want to rush into a session, try not to rush out of one either once you’re finished. Take some time after your session to reflect on the key elements or takeaways before moving on with your day. Writing down a few words or phrases in a journal or in your phone’s notepad to remind yourself with later on can be an effective way to help stay focused between sessions. Consider setting reminders or alarms to make sure you don’t forget to complete between-session tasks agreed upon or your next appointment either.
Hopefully some of these tips can help you feel more prepared and supported while you’re starting out or continuing your online therapy process. If you’re looking for an online psychologist and telehealth appointments feel right for you, I invite you to reach out. To contact me to organise an appointment, click Book Now or email me at hello@kellybrookspsychology.com with the subject “Booking Enquiry” to discuss scheduling.
