I can't get to you in person, will Telehealth work?
Some people worry that online therapy won't be as effective as meeting in person. This is a common misconception. As I see my own therapist via Telehealth, I can certainly attest to this.
Whilst we all have different needs and preferences, I would like to share my own experience to help you decide whether it might be right for you. Here’s what I have learned.
Firstly, there are several practical advantages of online therapy. These benefits help reduce stress and increase the effectiveness of sessions. Some of these include:
The convenience of accessing therapy from wherever you are. One of the biggest advantages of online therapy is that access to treatment isn’t limited by location. As long as you have reliable internet, you can talk to a therapist from home, or anywhere you happen to be.
The ability to personalise your environment. With online therapy, you can choose your location and match the atmosphere to your sensory needs. You may feel more at ease in a familiar environment and you can adjust the lighting, sound, and seating to what feels best for you. For some, managing sensory issues is an added demand on the nervous system that can have a higher emotional cost. Having autonomy over the space you’re in can help foster a sense of safety and increase your capacity for exploring your emotional experience. Some of my clients prefer to drive to a peaceful location, like a park or the beach, and do their sessions in their car. This can be a way to combine the benefits of nature and fresh air with the convenience of Telehealth.
Avoid stressors around transportation. You don't have to worry about travel time, parking or other logistics - you can simply log on from wherever you are. This can be particularly helpful if you have a busy schedule or have difficulty leaving your home for any reason.
By removing some of these extra tasks and unrelated stressors, you have more time around your appointment to process and extend the therapeutic experience. Creating an enjoyable ritual around your Telehealth sessions can feel really therapeutic.
Before your session, make your chosen space as comfortable and inviting as possible - light some candles, make a cup of tea, take some calming breaths and settle in somewhere cosy. Having an enjoyable pre-session ritual can help to ground you prior to your session. You can even use the time it would take to drive to your appointment to reflect on what you are needing for the session. Personally, replacing the stress of driving to an appointment with a calming ritual has enhanced my therapy and continues to be something I look forward to.
Post-session rituals can be highly beneficial. Have you ever walked out of an impactful session and thought, gosh I need I remember all of this? It isn’t necessary but some people like to write in their journal or debrief with a loved one after a session. This can deepen processing and help with memory consolidation. You may like to schedule a pleasurable or calming activity directly after your session to relax and lift your mood before returning to your daily movements.
Finally, before starting online therapy, I wondered whether I would be able to connect with my therapist as well over the screen. However, I was surprised to find that it felt very similar to meeting in person. Because the camera provides a closer view of the face, it is easier for both parties to see each other’s expressions - this enables your therapist to really emotionally attune to you. The camera can also help those who find eye gaze challenging by reducing some of the intensity of being there in person, providing a comfortable level of intimacy.
A few technical considerations that will help the session go smoothly.
A larger screen and hands-free options really help you to see and hear your therapist more clearly and will allow you to move around and shift positions as needed without worrying about holding your device.
It's also a good idea to have your phone nearby, just in case the sound quality on your computer or tablet isn't great. We can mute the video and use the phone for sound. Having this backup option can help to ease any concerns about technical difficulties.
Having experienced these benefits, I personally found that I didn’t want to switch to in-person sessions when I moved closer to my therapist - Telehealth proved just as effective, if not better, for me. While everyone's experience may differ, I hope that by sharing my experience, those who are uncertain or hesitant will be encouraged to give it a chance.
-Dr Adi Papirany