10 Tips to Get the Most Out of Your Online Therapy Sessions
Updated: Sep 3
Practical ways to set yourself up for a session that actually lands — whether you're new to online therapy or have been doing it for years.
Whether you've been having online sessions for a while or you're just starting out, a little preparation makes a real difference to how much you get out of each one. Most of these tips apply to therapy generally — but a few are specific to making the online format work to your benefit.
Does Online Therapy Really Work as Well as In-Person?
It's a fair question, and one worth answering directly: yes. The therapeutic relationship — the safety, the attention, the depth of the work — comes through video just as it does in a room together, as long as both the space and the connection are set up well. That's exactly what the tips below are for.
Online sessions also open up something in-person therapy can't: you're not limited to therapists in your city. I currently work with clients across South Africa, the UK, the US, and Europe — the same depth of work, wherever you're logging in from.
1. Choose your space wisely
Find a private space without interruptions. If you share a home with someone, let them know you're unavailable for the session. You want to feel free to express yourself without worrying about being overheard. It also helps to declutter the space and remove obvious distractions.
2. Have Everything You Need Within Reach
Pour a glass of water — talking can leave your throat dry — or a soothing, non-caffeinated tea if you prefer. Caffeine tends to activate the nervous system, which works against the calm you want going into a session. Keep tissues nearby, along with a notebook and pen for anything you'd like to note down.
3. Get Comfortable and Log On Early
Wear something you're not distracted by. Eat beforehand so you're not managing hunger mid-session, and use the bathroom before you start. Grab a blanket or cushion if that helps you settle, crack a window for fresh air, and light a candle or lamp if that adds a sense of warmth and safety for you.
4. Check Your Connection and Have a Backup
A stable internet connection matters, a session where the connection keeps dropping is hard to stay present in. Have your phone charged with data as a backup, and check for any scheduled power interruptions in your area beforehand. Whatever your location, make sure your devices are charged ahead of time.
5. Keep a Clock Nearby
Checking your phone for the time mid-session can be distracting. A visible clock in the room lets you pace yourself naturally, so you're not caught off guard by the session ending right as something important surfaces.
6. Set up your device up properly
Face a window or lamp so your face is well-lit rather than backlit — this makes a real difference to how connected a video session feels. Position your device at eye level (a stack of books underneath works well) so you're not craning your neck. A laptop's larger screen is easier to connect through than a phone, but if you're using your phone, prop it up rather than holding it for the full session.
7. Give Some Thought to What You Want to Talk About
You don't need to prepare but it can help to spend a few minutes beforehand thinking about what's been on your mind. Bring any questions or topics with you, but don't feel bound to them. Some of the most valuable moments in a session arrive unplanned.
8. Reflect Afterward
As much as it can be tempting to leave your therapy session and just resume life as per usual, you are doing yourself a great disservice if you don't take the time to reflect on your sessions. Reflect on your session afterwards and consider writing in your journal the 'takeaways' you got from your session. These can be really helpful to look back on and will also allow you to see the growth you've made over time.
9. Build in Recovery time
Sessions can bring up a lot. Avoid scheduling anything demanding immediately afterward if you can help it — leave room to take it easy, or at least keep what follows low-intensity.
10. Lean on your support system
Share what you're learning with people in your life who'll be genuinely supportive of your growth, and let them help hold you accountable. Just as importantly, be selective — it's fine to keep this process private from anyone you know will respond with judgment rather than support.
Over to You
Do you have any tips of your own for getting more out of your sessions? I'd love to hear which of these points felt most relevant to you. Reply below or find me on Instagram [@therapy_with_annie].
Ready to experience it for yourself?
Comments