Perhaps you’re considering online psychotherapy to address stress, depression, anxiety or other mental health concerns. This can be a convenient option for several reasons. In the current pandemic world, it allows you to stay at home and risk no adverse exposure to your health. This is even more important if you are at higher risk due to age or pre-existing health conditions. Also, online therapy requires no travel time, and you don’t have to pay for gas, transportation or parking. In some cases, it may also be more affordable.
However, for online therapy to have maximum benefit, you need to find a good therapist and consider several factors to help make the online therapy sessions work well. Let’s walk through both of these issues step by step.
Finding a good online therapist
I’ve written before about how to find a good psychotherapist and these same factors apply (but with a few modifications) when looking for an online therapist, so I’ll review them briefly here.
- Consider your needs. Do you just want therapy or do you anticipate also needing medication? Some therapists can prescribe medicine, while many cannot. However, most therapists can assist you in finding a medication prescriber if that’s needed down the road.
- What’s the cost? You will almost always save money if you go through your insurance network. Some private therapists, community mental health centers and many university-based training clinics (where graduate students provide the therapy) may offer a “sliding scale,” meaning they will adjust your fee based on financial hardship or offer therapy even if you have no insurance. Always find out the cost before committing to therapy.
- Do some research. Look through your insurance network for names of therapists and then go to the therapist’s website or to an online directory that lists many different therapists. This will give you information about the therapist, their training, and the types of issues they address, and it may let you know if they provide online therapy. However, don’t necessarily rule someone out if online therapy is not listed, as this information may not be updated to reflect the recent addition of online therapy services. The physical location of the therapist may not matter to you since the therapy is provided online, but first try to find a therapist that is licensed in your state, as this may be required in many areas.
- Get personal recommendations. Ask your family physician or nurse practitioner for recommendations for a therapist. Also, you may have friends or family members who can recommend someone they are familiar with. A minister or other faith leader will also usually be able to offer some local recommendations.
- Talk with the therapist. You can call or send an email inquiry to find out if online therapy is provided and if the therapist is accepting new clients. Therapists will usually provide a brief phone (or online) consultation at no charge. Talk with at least two or three potential therapists. They will ask you to briefly describe your concerns. Ask them about their experience in treating issues like your own. Make sure they are licensed. Ask about the protections they have in place to keep your online therapy sessions private and secure. Let them know if you live in a different state, as there are often restrictions on providing therapy across state lines.
Considerations for online therapy sessions
Arrange for privacy. Make sure you will be in a private space where no one will intrude on your online therapy time. This may sound weird, but some have found that the bathroom is an ideal space if you don’t have privacy in other areas of your home, and it even has a fan which can help mask the sound so you aren’t as easily heard by others. (Tip: if you sit on the toilet, use a pillow or towel to cushion the lid.) Sitting in a garage, basement, or outside on a porch can be other good options. You could also sit in a parked car, as long as you have adequate ventilation. Driving a car during therapy is a definite no.
Minimize interruptions. Make arrangements in advance to get help with things like child care or walking the dog. Try to keep loud extraneous noises to a minimum during your therapy session. If someone does walk in during your session, pause and take a moment to ask for privacy.
Managing technology issues. It’s important to have a stable internet or cellular connection. Be in a well-lighted area so your therapist can clearly see your face. Don’t use public WiFi networks for therapy sessions. While therapy can be done on a phone, a laptop or desktop may be preferred because it allows for a much larger visual image and the audio quality is also better. Consider using headphones or ear buds if that is more comfortable. Have a pre-arranged back-up plan for disruptions to the audio and/or video. A simple recovery plan may be for the therapist to phone you and then troubleshoot the technology problems together.
Be focused and attentive. Participate in online therapy the same way you would as if you were in the therapist’s office. This includes thinking about your clothing and personal grooming for the session. Don’t engage in other distracting activities, such as cooking or household chores during the therapy session. Stay alert, focused, and attentive. Listen and participate actively. For more on how to fully engage in therapy, check out my “10 Ways to Help Your Therapist Help You More.”
I hope you will consider some of the possible benefits of online therapy that I’ve mentioned, including the convenience, health benefit, and potential cost savings. Also, remember, that even when in-person therapy availability may be more limited, many therapists are offering their services online and stand ready to assist you. Finally, remember that therapy is often highly effective and it can really help you feel better and reduce your distress.
Here’s a question: What other possible benefits of online therapy have you considered? Please leave a comment. Also, please subscribe to my blog and feel free to follow me on X (formerly Twitter) or Instagram, “like” my Facebook page, or connect on LinkedIn. Finally, if you enjoyed this post, please share it with a friend.