🌿 How to Make the Most Out of Your Online Therapy Session

Online therapy offers flexibility, comfort, and accessibility—and when you’re intentional about how you show up, your sessions can be just as powerful (and sometimes even more effective) than in-person work. This guide will help you get the most out of your time, deepen your therapeutic process, and support your growth between sessions.

🌱 1. Choose the Right Space

Your environment shapes how safe and open you feel. Before your session:

• Find a private, quiet space where you won’t be overheard.

• Use headphones for extra privacy and sound clarity.

• If possible, choose a spot where you feel comfortable and supported—your favorite chair, the corner of a room, or even outside if it feels grounding.

• Let others in your home know you’re unavailable unless it’s an emergency.

Pro tip: If privacy is challenging, many clients take sessions in their parked car. This is completely okay.

🌿 2. Test Your Tech Ahead of Time

A few minutes of prep can prevent stress in the moment.

• Ensure your device is charged or plugged in.

• Test your Wi-Fi connection.

• Close other apps to prevent freezing or lag.

• Have a backup plan (hotspot, second device, etc.).

If your audio or video cuts out—we’ll figure it out together. You won’t lose time in your session.

🌱 3. Bring What You Need Nearby

Have items accessible that support comfort and grounding:

• Water or tea

• A blanket or pillow

• Tissues

• Journal or notes

• Fidget tools

• Your therapy homework (if applicable)

Online therapy works best when you feel physically at ease.

🌿 4. Reflect Before Your Session

You don’t need to have everything figured out—but a little reflection helps us focus your time.

Consider asking yourself:

• What has been coming up for me this week?

• What do I want support with today?

• What’s something I’m avoiding that might matter?

• What patterns am I noticing in my thoughts, emotions, or relationships?

You can jot this down or simply think through it for a minute before we begin.

🌱 5. Treat the Session Like An Appointment With Yourself

This is protected time for your mental health.

• Show up a few minutes early.

• Try not to multitask.

• Allow yourself to arrive fully—take a deep breath before logging on.

You deserve uninterrupted space.

🌿 6. Be Honest About What You’re Feeling

Online therapy can sometimes make it easier to mask emotions. You never have to do that here.

If you’re feeling:

• distracted

• numb

• overwhelmed

• irritated

• disconnected

• unsure where to start

Say so.

Your inner world is always welcome, and naming how you’re showing up helps guide the work.

🌱 7. Use the Space Between Sessions

Therapy doesn’t stop when the call ends.

Consider:

• journaling

• following the grounding tools recommended

• practicing skills we discuss

• noting moments where a trigger, boundary, or emotion showed up

• sending any documents/forms ahead of time if needed

Small intentional steps between sessions can create meaningful momentum.

🌿 8. Create a Post-Session Ritual

Even 2–3 minutes makes a difference.

You might:

• Take a walk

• Do a breathing exercise

• Sit quietly with a tea

• Write one takeaway from the session

• Place a hand on your chest and breathe

• Listen to calming music

This helps your brain transition and integrate what you explored.

🌱 9. Give Yourself Permission to Be Human

Some sessions will feel emotional.
Some will feel like breakthroughs.
Some will feel slow or messy.
Some will feel peaceful.

Online therapy is still real therapy—and progress is not linear. Every session counts in some way, even if it doesn’t feel profound in the moment.

🌿 10. Ask Questions Anytime

Your voice matters. Bring questions like:

• What should I expect from therapy?

• Is this normal?

• Can we try something different?

• How do I know if I’m making progress?

• Can we slow down / speed up / shift topics?

This is your space. Let’s tailor it to what you need.

🌾 You Deserve Support That Meets You Wherever You Are

Online therapy makes it possible to get help that fits your life—your schedule, your home, your needs. When you show up thoughtfully and gently, it becomes a powerful place for healing, growth, and reflection.

If you ever feel unsure about how to prepare or what would make your sessions more meaningful, just ask. We’ll figure it out together.