Few of us have distinct memories of an incredible Zoom meeting. After years of video meetings being the norm, they all blur together. Therapy shouldn’t be like that. Online therapy is just as effective as in-person therapy, especially when you follow some of our tips to make it feel distinct from the rest of your day.

Ways To Make Teletherapy As Effective As Possible

When you start therapy, there's usually something specific you want to get out of it. Here are our suggestions for getting the most out of teletherapy.

1. Pick An Intentional Spot To Do Teletherapy Sessions

First things first, where you set yourself up matters. We strongly recommend you don't take sessions from your desk or home office. That makes it too mentally similar to work. Find a cozy, distraction-free place to log on that feels different. We recommend using your laptop if possible. If that's not convenient, our mobile app is great too. It's ideal if you can be near your internet router so it's less likely you'll lose your connection while discussing important matters.

Some people also like setting their laptop farther away from their face than they usually have it for work. For example, sitting on their couch with their laptop on the coffee table out of reach. This makes it feel more like sitting in a comfortable office together. It also makes you less likely to swipe between apps or get distracted.

2. Make Sure You Have Privacy For Teletherapy

Therapy is confidential unless there's a safety or legal issue. Our therapists use a HIPAA compliant video program to log in. We make sure everything on our end if as private as can be.

That said, we can't control the privacy on your end. We recommend all of the following:

• Tell family members and housemates you're not available

• Find a quiet room with a closing door. This can even be a closet or bathroom, so long as it's private. We've seen it all!

• Use headphones

• Make sure you don't have a "smart" home appliance like Alexa or Google Home that are in default listening mode

No Privacy? No Problem.

If you don't have a private place in your home, you've still got options. You can sit in your car and use our mobile app, or go to a quiet local park where you have some privacy for a confidential conversation. Some people really like leaving the house for their sessions, and being in nature is soothing.

3. Minimize Distractions Before Teletherapy

To fully focus during your video therapy appointment, it's time to play the distraction elimination game. Think of your phone, your email, Slack, iMessage, and the list goes on. Close 'em up. Use all the options available on computers, particularly Do Not Disturb. These distractions can truly pull you out of a deep conversation with your therapist, and we don't want that for you.

Tell your family or coworkers you're not available for an hour. If something is truly a crisis, they can let you know. But one hour isn't that much time, and your well-being is worth making mental space.

4. Pre-and-Post Teletherapy Session Rituals

This one is our favorite! Just because you're at home doesn't mean your therapy appointment should feel like every other meeting. Create a ritual to transition in and out of these meetings as you would with office appointments. Our favorite way to transition in and out of therapy is to go for a brief walk (without being on your phone.) Even a walk around the block or to the mailbox can be a powerful mental reset. You could also do a stretching routine. Before you log on to your session, take a moment to do some deep breathing. After your teletherapy session, do the same ritual to mentally switch gears. Think through everything you just talked about, even for a few minutes. You might consider journaling. Since you don’t need to go out and find your car or get on transit, you can truly sit with the experience and what it brought up for you. Whatever ritual you choose, these bookends make your virtual meeting feel more substantial and valuable, and keeps it separate from the rest of your day.

5. Bandwidth Bliss

Ever had a video call freeze or pixelate at the most inopportune moment? Blame it on those sneaky background programs. Cloud backups, downloads, and VPNs are notorious bandwidth bandits. Before your video session, pause them for a smoother connection. Rebooting your device an hour or so before the meeting can also work wonders.

6. It's All About Feedback

If you have questions or thoughts about teletherapy, don't hesitate to talk to your therapist. Your feedback matters, and it's the only way to fine-tune these virtual sessions to perfection. Your therapist might have ideas specific to your situation about how to maximize your sessions.

Small changes can make a world of difference in the effectiveness and impact of your virtual meetings.

What's Great About Teletherapy

Here are some reasons why people like teletherapy:

• More Time To Process: When you see a therapist at an office, you leave and have to navigate the world. You might even be battling LA traffic or SF transit. When you do teletherapy, you can end your session and spend time thinking about everything you just talked about. This makes the process more powerful.

• It's Easy: You don't need to drive or take public transport to see your therapist. This saves time and reduces stress.

• For Everyone: Teletherapy can help people who live far away from a therapist's office. It makes therapy accessible to more people.

• Privacy and Comfort: You can talk to your therapist in a place where you feel safe. This can help you open up more.

• Consistency: It's easier to stick to your therapy schedule when you don't have to deal with travel. This can lead to more regular progress.

Is Teletherapy as Good as In-Person Therapy?

Yes! The research says it is. Teletherapy works really well for most people. It can be just as helpful as in-person therapy, especially for issues like anxiety or depression.

In short, teletherapy is a great option for people in San Francisco, Los Angeles, and beyond. It's a convenient way to get the support you need. With these hacks, you'll really harness the full power of therapy without sacrificing the convenience or ease of access.

Teletherapy for Millennials and Couples in California & Florida

If you’re ready to tackle your anxiety, trauma, or relationship problems, our therapists are hear to support you. It starts with a no-pressure consultation with one of our therapists. Book yours today.