Preparing for your virtual therapy session

For clients at New Suns Therapy, here are some tips for preparing for our virtual therapy sessions.

When I first heard about virtual and online therapy, I was skeptical. I wasn’t sure if the same richness of connection could be translated to online work. However, after experiencing online therapy both as a client and as a therapist, I’m convinced otherwise. Of course, there is the intangible quality of being in someone’s direct presence that cannot be replicated, but with a bit of thoughtful preparation, we can get pretty close. I’ve put together a brief guide to ensure our online interactions are as beneficial and pleasant as possible:

1. Selecting the Right Device: While smart phones are amazing, the screen’s width is too small for EMDR therapy and it makes it more difficult for me to see you as clearly. A computer or tablet with a larger screen will be more suitable. If tactile Bilateral Stimulation (BLS) during EMDR sessions appeals to you more than eye movements, you can buy them here.

2. A Stable Internet Connection: For a smooth conversation, it's best if you're situated close to your Wi-Fi source or connected via an ethernet cable. This minimizes disruptions and maintains the fluidity of our conversation.

3. Finding a Comfy Spot: Find a quiet, intimate space within your home, free of distractions and where you have privacy. Try to avoid your bedroom, if possible, so that your bedroom does not become associated with the work you’re doing in therapy, which can make it difficult for sleep. A white noise machine can be helpful if you lack privacy in your home. You can also just play white noise playlists off your phone and place it by your door.

4. Lighting and Ambience: Natural light is always lovely. Although I do not recommend sitting directly in front of a window, as the backlight makes it difficult to see you. Otherwise, feel free to set the ambiance according to what soothes you, be it soft lamps or dimmed lighting - just make sure that I can see you!

5. Familiarizing yourself with JaneApp/ Zoom: Before we meet, do take a moment to familiarize yourself with JaneApp and Zoom and test the audio and video. It’s helpful if you position yourself far enough away from the screen so that I can see more of you, so that I can track more of what’s happening in your body in our sessions.

6. Limit Distractions: This time is for you. To help you focus in on what’s important, close all your window browsers or turn off notifications and make the video browser full screen. I gently suggest putting your phone away or on “do not disturb’ mode, too, if you can.

6. Grounding Yourself: If you are able to, consider planning for enough spaciousness so that you can arrive a few minutes early and pause for grounding or reflection. It might also be helpful to jot down any topics or feelings you'd like to explore.

7. Sound Clarity: I recommend using headphones (not AirPods) for the best sound quality.

8. Comforts & Tools: Consider wrapping up in a blanket, keeping your favorite drink nearby, or having comfort tools like fidgets at hand. If you have them available, I recommend having weighted blankets, heating pads, pillows, exercise bands, and squishy things around as somatic grounding tools that we may use in our sessions together.

9. Post-session Movement: To combat the now well-known "Zoom fatigue," after our session, I encourage you to take a brief movement break. Stretch, walk around your home, or better yet, step outside for a bit of fresh air. This transition can be refreshing and helps process our conversation.

10. Self-care: Following sessions, especially intense ones, having a self-care routine can be comforting. Whether it's chatting with a trusted friend or engaging in a favourite activity.

11. Handling Tech Glitches: Sometimes tech problems happen. If either of us loses internet connection, we will try to reconnect in the meeting room. If tech glitches cause serious disruption, I’ll contact you via phone or email to check-in and reschedule.

I hope that you find that with a bit of preparation, virtual therapy can be both convenient and as impactful as face-to-face therapy.