Getting ready for online therapy.. and that means more than checking your internet connection.
You’ve found a therapist – great! And you’re meeting remote? Even better! Now what?
Telehealth sessions are convenient for many reasons. Of course, there's the obvious – time and location. You can squeeze in a session during your lunch break or from the comfort of your home after you’ve run errands. But, one unintended consequence of "squeezing in" therapy is that can sometimes eliminate the mental preparation of starting a therapy session.
Maybe those moments went unnoticed for in-person sessions. Yes, we no longer have that moment in the car as we drive to therapy. No more quietly sitting in the waiting room. We have now lost that time to switch gears to let it all out. The time you’ve set aside is now squeezed between other things.
Do I really need to prepare for therapy?
Therapy is only as good as the intention and effort you put into it. While having an experienced therapist that you connect with is necessary, that is only half the experience. Walking into therapy with clear goals and an understanding of what you are hoping to learn or reflect upon is setting the stage for success. Think of it like grocery shopping. Yes, you could absolutely walk around and find what you want, but making a list beforehand will streamline the process, and you’ll end up with what you need (and maybe not those three bags of M&Ms).
Getting into the right state of mind is important to be present and engage fully. “Preparing to open up emotionally can cause stress, making your heart beat faster. This forces your body to release a hormone called cortisol, which can lead to a flight-or-flight response. It’s perfectly natural, but it can be counterproductive, so invest time in focusing on yourself, breathing and staying hydrated” (Taylor Counseling Group).
But what if I don’t have time?
Of course, there will be sessions that you click the "start" button just as you walk into the house or sitting in the car for your lunch break. But if you can spare two minutes beforehand or even the evening before, that’s just a little more time to come to session ready to go.
In two minutes you can do 1) a breathing exercise, 2) stretch your neck and shoulders, 3) have a snack or drink of water, 4) listen to a preferred song or song that captures your current mindset, 5) write down a quick list of what will be helpful today, 6) write down what processing or coping skills you’ve used this week, 7) write down what you’ve been working on in sessions, or even 8) draw a quick picture capturing your mental space.
If you have more time you could go for a walk, do a longer stretching session, meditate, listen to a playlist you’ve created to help you transition to the therapy space, journal, draw, or respond to a writing prompt. (See link below for a list of ideas)
How else do I get the most of my time?
Therapy is an opportunity to reflect on our patterns and how we show up in the world. Sometimes there is deep healing that needs to happen in this space. The only way to do this is to show up as our full selves. It can be daunting to trust our therapist to support all of our flaws, but is exactly what they are trained to do. Being fully engaged in therapy means we are willing to take feedback and remember that we nothing to prove in therapy. This state of mind can mean faster and more meaningful change. And of course, always be curious, even if about what your therapist is doing and how they're doing. Finally, think about how to show up. Limit distractions around you, dress comfortably (just let that include clothing, please), be in a space that you feel you can speak openly, and stay focused.
Therapy can be daunting and exciting at the same time. Getting there is just the first step, so you’ve already done the hard part. Now onto the good stuff!
Journal prompts: https://dayoneapp.com/blog/journaling-prompts-for-therapy/
Other resources:
https://taylorcounselinggroup.com/blog/how-to-prepare-for-your-first-therapy-session/.
https://www.goodtherapy.org/blog/9-ways-to-make-your-psychotherapy-sessions-more-effective-0705154
https://growtherapy.com/blog/how-to-prepare-for-a-therapy-session/
Photo credit: https://theconversation.com/cbt-dbt-psychodynamic-what-type-of-therapy-is-right-for-me-171101