Online Therapy: A Guide to Navigating Your Virtual Mental Health Journey
Contributions by Larissa Ernst, Christi Gadd, Tebogo Mothoa ,Carol Yan ,Roxanne Zwart and Rachel Kehoe
The digital age has significantly shaped our lives, including the field of psychotherapy. With technology rapidly evolving, the influence of the Internet is more pronounced than ever.
The COVID-19 pandemic has catalysed a dramatic improvement in video conferencing technology, making video calls a staple of daily life. For many of our team members who are expats, these connections are essential for maintaining emotional closeness and support.
This evolution has transformed psychotherapy in remarkable ways. Many therapists have successfully shifted to providing online services, using the same approaches as face-to-face therapy. Whether working with children, adolescents, couples, or adults, clients can now engage in therapy from the comfort of their own spaces. Our experience shows that clients often report receiving the same quality of treatment online as they do in person. If online therapy suits your practical needs, health considerations, or mobility issues, it could be the right choice for you.
Creating a Safe Space for Online Therapy
Even in a digital setting, ensuring privacy and creating a safe environment for therapy are crucial. Over the past few years, we’ve gathered helpful recommendations to foster a secure space during your sessions:
Choose a Quiet Space: Find a distraction-free zone where you feel comfortable and secure.
Minimise Overhearing: Ensure that your session cannot be overheard by others, including loved ones. Using headphones can help block out external noise and enhance your privacy.
Use Ambient Sound: Consider playing gentle instrumental music or calming sounds, like ocean waves, to create a soothing atmosphere.
Test Your Technology: Before your session, check your microphone and camera to avoid technical hiccups—technology can be both a friend and a foe!
Position Your Device: Set up your device at eye level for a more comfortable viewing experience, which also helps minimise camera movement.
Connect to a Reliable Network: Ensure you're using a stable, private internet connection. Being close to your router can help maintain a strong signal.
Protect Your Privacy: Use a secure device and consider adding security measures like passwords or encryption to safeguard your information.
Limit Distractions: Put your devices on ‘Do Not Disturb’ mode to prevent interruptions during your session.
Have a Backup Plan: Prepare for potential technical issues by keeping your therapist's contact number handy or having an alternative device ready.
Schedule Wisely: Choose a time for your session when you’re less likely to be interrupted, and let those around you know to help minimise disruptions.
Keep Comfort Items Nearby: Having a favourite blanket, pillow, or stress ball can enhance your relaxation during sessions.
Frequently Asked Questions
Is online therapy as effective as in-person therapy?
Research shows that online therapy can be as effective as in-person therapy for various mental health concerns, including anxiety, depression, and PTSD. However, the effectiveness may vary based on the type of therapy and individual client needs.
Here are some insightful quotes from therapists involved in a study by McBeath, Du Plock, and Badger-Charleson on the online therapy experience:
“It’s strange to have more intimacy on one level—almost touching on screen while being distant on another level; two-dimensional, disembodied clients are harder to relate to.”
“Online therapy can make clients less inhibited, allowing more material to emerge in sessions.”
“Clients often open up more quickly in the safety of their own homes, sharing details that might take longer to discuss in a face-to-face setting.”
Isn’t that fascinating?
What technology do I need for online therapy?
For online therapy, you’ll need a device—like a computer, tablet, or smartphone—with a reliable internet connection, as well as a webcam and microphone for video sessions. Some platforms may require specific software or apps, and using headphones can improve audio quality and privacy.
How do I choose an online therapist?
Choosing an online therapist is similar to selecting a face-to-face therapist. Consider their qualifications, experience, and therapeutic approach, ensuring they align with your needs. Look for a licensed therapist experienced in addressing your specific concerns, and consider factors such as availability, fees, and the platform they use.
How do I prepare for an online therapy session?
Before your session, find a private, quiet space where you won’t be disturbed. Test your technology to ensure your microphone, webcam, and internet connection are functioning properly. It can also be helpful to have any notes or materials ready, such as topics you want to discuss.
What are the advantages of online therapy?
Online therapy increases access to mental health care, particularly for individuals in remote areas where traditional services may be limited. It ensures continuity for clients who travel or have mobility challenges, as they can maintain their therapeutic progress from anywhere.
During the pandemic, many found online therapy to be a vital lifeline, offering support even under strict lockdowns. It also helps reduce the stigma around seeking mental health support, providing a comfortable space to learn more about mental well-being. Even if you feel mentally strong, online therapy can be a safe space for exploration and personal growth.
Additionally, online therapy offers flexible scheduling, making it easier for those with busy lives to access mental health care.
What are the disadvantages of online therapy?
While online therapy has many benefits, it’s important to acknowledge its limitations. E-therapy may not be suitable for individuals requiring intensive in-person treatment for severe mental health conditions, such as severe psychosis or active suicidal ideation.
In crisis situations, distance can make it difficult for therapists to respond effectively. The first online session should be used to assess whether this format suits the client’s needs.
Technical issues can disrupt sessions, and effective communication can be challenging for those with limited verbal skills. Some therapeutic approaches rely on physical presence, making online therapy less effective for certain clients.
Additionally, if navigating online platforms causes stress or discomfort, in-person therapy might be a better fit. It’s essential to treat online sessions with the same seriousness as in-person ones, ensuring you’re fully present.
Ultimately, the online therapeutic space is as unique as you are, and the decision to engage in online therapy should reflect your personal preferences and circumstances. If you have questions or concerns about online therapy, discussing them with a qualified mental health professional can help determine if it’s the right choice for you. Sometimes, trying something new can be a stepping stone to meaningful change. After all, if you don’t try it, you’ll never know!
