Well, it appears as if COVID-19 isn’t going anywhere anytime soon. As our strict social distancing measures have become more loosely defined, we’ve experienced an increase of cases here in Michigan, just like the rest of the country- we’re not special! As such, it appears that we may be headed back to those stringent guidelines in order to flatten the curve once again. What does that mean for therapy? We’ll likely continue providing Teletherapy appointments instead of seeing each other in person. For some, teletherapy has been an awesome alternative to in-person appointments. They can have their sessions from the comfort of their own homes, lay with their pets, and not have to worry about childcare. For others, it’s been more of an adjustment.
As a therapist in therapy myself, I can tell you on both sides of the proverbial couch that it feels different. Sometimes sessions can feel flat. It’s not the same. We don’t always pick up on each other’s energy and respond the way we would if we were in person. Sometimes the screen freezes or the internet connection goes out. For many, it’s hard to get a moment to yourself at home, let alone an hour. If you’re having a hard time feeling comfortable with teletherapy, here are a few ideas that may help.
Make sure you have privacy
Find a calm, quiet place where you won’t be disturbed. This might be a bedroom, a bathroom, or an office. For some, it’s the backyard or the car. Maybe it’s the bathroom. Whatever you need to do to ensure you can have your release and do so with confidence that you won’t be disrupted and your confidentiality won’t be breached, make it happen. You deserve it.
Eliminate distractions
Put your phone away (unless you’re using it for your appointment, of course!) If you’re on your laptop or computer, hide that thing so you can’t see the screen or hear any notifications. Close the other tabs on your computer. Turn the TV off. Find a comfortable space, physically. If your pet is distracting, keep them out of the room. Make sure your internet connection is strong. Have a drink with you, if you’d like. Make sure you’ve used the restroom and eaten so your bodily functions don’t go haywire mid-session and lead you to count down the minutes until the session is over to relieve yourself. Been there. NOT FUN.
Come with a goal and bring your homework with you
Sometimes when the session starts, if you don’t have a list or general idea, it can be very overwhelming and hard to figure out where to start- especially for those of us that are already uncomfortable talking about ourselves.
I ask some of my clients to journal throughout the week or use the memo in their phone to jot down ideas of things they want to address in session. If your therapist assigned you homework, whether it’s a worksheet, reviewing a book, or to practice strategies, document what you did so you can visualize your hard work and address it in session. Equally important and not addressed openly and honestly enough- if a technique or strategy didn’t work- document that too so you can discuss it with your therapist and problem solve.
Ask your therapist to share their screen if you’re doing a guided activity together
Sometimes therapists use worksheets or visuals in session that can be really helpful. Sometimes we share Youtube videos or photos to illustrate theories and practices. You can ask your therapist to share their screen with you so you can see what they are referring to, and watch as their cursor moves over the most important parts in real-time.
Understand that this isn’t ideal for you OR your therapist, but it’s better than not attending sessions at all
Look, we know this isn’t the best option for everyone. For many therapists, we’re dying to get back into the office and work with our clients face to face. We miss you. But for right now, in a world where there aren’t many certainties, there’s this: A done-something is better than a perfect-nothing.
Now that you have some tips to tackle your next teletherapy session, schedule an appointment with a Bright Spot Therapy therapist today.
