The Complete Guide to Enjoying Online Counseling

If you're new to online therapy, adjusting to participating from home or your office can feel a bit overwhelming. Here are some suggestions to make the process easier and more comfortable.

Creating Privacy

Ideally, you would have a quiet, private space to meet with your therapist. However, most people (myself included) don’t always have that option. You might need to get creative to find some privacy.

Think beyond the traditional “room” setup. If your living room isn’t an option, consider meeting in your bedroom. If that’s not feasible, a closet, bathroom, or even the garage can work too. I’ve had clients join me from their cars or backyards as well. The specific location isn’t as important as finding a space where you feel comfortable and private enough to open up.

To enhance privacy, consider turning on a sound machine or a bathroom fan to drown out background noise. Light music can also help muffle sounds from your environment.

Use HeadphonesWearing headphones allows you to speak more quietly while hearing your therapist more clearly. It also prevents anyone nearby from overhearing your therapist’s side of the conversation, adding an extra layer of privacy.

Managing Video Distractions

If you find yourself distracted by seeing your own video, you can easily cover your image with a sticky note or a piece of paper. If your space is a bit dim, try turning up the brightness settings on your computer or phone to improve visibility.

Prioritizing Comfort

Trying something new can feel uncomfortable. It’s okay to feel uneasy, nervous, or anxious about online therapy. Discuss these feelings with your therapist—they're there to help you navigate and work through them.

No matter where you are, ensure you’re physically comfortable for the duration of your session. This might mean turning up the heat in your car or arranging pillows on the bathroom floor. Do what you need to do to feel cozy and at ease.

You probably don’t want to hold your phone or keep your computer on your lap the entire time. Feel free to use props to lift your device so you can be hands-free and maintain a comfortable posture.

Staying Flexible

Online therapy is different from in-office sessions, and it might take some time to adjust. Practice staying flexible and give yourself (and your therapist) permission to be beginners in this process. You might start out feeling anxious or unsure about online therapy, but over time, you could find that you love it (or you might not, and that’s okay too). Keeping an open mind will help you make the most out of the experience.

If you’ve been putting off therapy until you can “meet in person again,” I’m here to help you work through your anxiety and start finding joy again. Schedule your free consultation to learn more.

Hi, I’m Erika, a relational trauma therapist based in Colorado. I help individuals heal from relational trauma, reconnect with their deeper purpose, and build meaningful relationships. Sound like you? Let’s connect. Schedule a consultation to get started.