How to Get the Most Out of Online Therapy

Online therapy is a valuable resource if you’re seeking mental health support but are limited on time or looking for something convenient, accessible, and affordable. Online counseling works, too. Multiple studies show that remote therapy formats are effective and offer promising results. According to research, 70% of participants reported “significant improvement,” and 50% recovered entirely after utilizing two-way messaging for depression and anxiety.

While the benefits of online therapy are clear, the outcomes can be dependent on the person. If you’re looking into virtual mental health care, learn how to get the most out of online therapy. Being actively engaged in the online counseling process will enhance your experience and improve outcomes. Keep reading for online therapy tips that let you get the most benefits from your experience.

Choose the Right Platform

One of the best tips for online therapy is choosing the right online therapy platform. Think about factors like:

• Qualifications of their therapists
• Policy on switching providers if necessary
• Types of mental health services they offer
• Cost of an online therapy session
• Do they accept insurance?
• Are they in-network with your insurance provider?
• Privacy policies of their online therapy service
• Ability to accommodate your specific needs and preferences
• Do they have a secure, confidential environment for an online session?

Researching an online therapy platform will help you feel confident you’re choosing the right one. Your efforts will be worth it in the long run when your sessions are more effective and efficient.

Make Sure Your Therapist is a Good Fit

The right therapist-client match is essential — your relationship is foundational to successful treatment. The most critical online therapy tip is to find a mental health professional who understands your needs and with whom you feel comfortable. Most platforms allow you to switch therapists if you don’t feel a connection after the first few virtual therapy sessions. 

“Therapy is such a personal process it is important to work with a therapist that helps you feel relaxed and validates your feelings.  It is also important to feel heard and you understand the process.  Although therapy is not always comfortable, a good therapist will help you through the discomfort.”

– Talkspace therapist Reshawna Chapple, PhD, LCSW

Opt for a Modality That Works Best for You

The modality of therapy you receive can significantly impact your comfort level and your ability to engage.

• Some people might feel that video calls are more personal. They allow nonverbal cues—like facial expressions and body language—to play a part in communication. 

• For others, audio calls may be less invasive, allowing you to focus on the conversation without worrying about appearances or having to make eye contact. 

• Text messaging can be ideal for people who are concerned about messaging their therapist right when they’re dealing with a crisis. With near-instant interaction, texting can provide essential access to guidance and help. It may also be more comfortable with someone who likes to think over what they’re going to say and finds writing is helpful to their own process. This modality is also ideal for someone who has anxiety about therapy.

Whatever platform you decide on should offer the modality that helps you feel more confident and able to open up during your telehealth session. Finding the right format for your sessions will make a massive difference in your therapy experience.

Find a Safe and Private Space

Having a secure, private space for your online therapy session is essential for feeling confident in your interactions. Find somewhere you can speak freely and openly without fear of someone overhearing or interrupting you. Whether you have a quiet room in your house, a private office, or even a secluded spot tucked away in a library, privacy will make your online counseling sessions more comfortable so you can deeply engage in and get the most out of them. 

Set Clear Goals with Your Therapist

Having clear, achievable therapy goals from the beginning will guide sessions and offer a roadmap for tracking your progress. Talk openly with your therapist about what you want to accomplish through therapy. Together, you can define specific and measurable objectives. Collaborative goal setting will keep you motivated and help your therapist tailor sessions to your exact needs.

Be Yourself

How well therapy works for you hinges on how authentic and vulnerable you’re willing to be. Being open and honest is vital to the process, so finding someone you connect with is essential. You need to be able to express your true thoughts and feelings, as genuine self-expression helps a therapist understand how to give you what you need. Not sure how to open up? Learn how to talk to a therapist so you can communicate authentically and get the most out of your sessions.

Fully Engage in Your Sessions

Actively participating in your sessions will help you get the most out of therapy. You must be emotionally and mentally present to engage in the process fully. Make a list of questions to ask a therapist, reflect on feedback, and explore your thoughts and feelings during and after sessions. Remember that the more you put into therapy, the more you’ll get out of it.

Manage Distractions

Distractions can thwart any progress you hope to make in therapy. To maximize your online sessions, find a quiet, calm environment conducive to focusing and opening up. Turn off notifications, set your devices to do not disturb, and tell others not to interrupt you during your appointments.  

Keep a Therapy Journal

Journaling is an excellent coping technique that can enhance your therapy experience. Consistently writing in a journal is a powerful way to deepen self-awareness. It can become a valuable resource for reflection and help guide future discussions. Use your journal to keep track of insights, feelings, thoughts, and triggers that come up during or between sessions.

Do the Work Between Sessions

Most therapists will give you assignments to practice skills between sessions. Remember that therapy isn’t limited to your time in a video chat or on the phone. You must apply what you’re learning in your daily life. Doing the work between your appointments will accelerate your progress. 

“It is important to practice the skills that are learned and discussed during your therapy session. The therapy session is an opportunity to reflect on issues and struggles that the client is having but the time outside of therapy is the best time to practice these skills. The clients who work on strategies outside of therapy process much quicker than those who do not.”

 – Talkspace therapist Reshawna Chapple, PhD, LCSW

Evaluate Your Progress Periodically

A critical component of therapy is taking the time to evaluate your progress so you know the effort you’re putting in is paying off. With your therapist, regularly review the goals you set for therapy to ensure you’re working towards achieving them. If therapy isn’t helping at this point, you may need to reassess your goals, the modality you’re using, the therapy technique, or your therapist altogether.

Seeing tangible benefits can be a motivator, so you continue putting in the work. It can also offer insight that allows you to make adjustments when needed. Periodic evaluation keeps therapy aligned with your goals.

Unlock Your Potential with Online Therapy

Knowing the right online therapy tips ensures you’ll have a unique opportunity to explore personal growth and overcome challenges in a flexible, accessible, and affordable manner. 

Choosing the right platform and mental health provider when starting therapy means you’ll have the most successful therapeutic experience possible. Embracing the journey of online therapy with open arms and commitment will help you see profound growth that makes even the hard sessions worth it.

If you want to enhance your therapy experience, Talkspace offers convenient, tailored online mental healthcare to help you become the healthiest, most fulfilled version of yourself possible. Contact Talkspace today to learn how online therapy can change your life.