When you seek online therapy, it can be a little difficult at first to get into, but once you’re into it, you may not want to go back. Online therapy is convenient, offers similar benefits to traditional therapy, and you can do it through text, voice, and video chat.
With that said, there are some extra steps you can take to get the most out of your sessions. These include:
Go With a Service That Provides Licensed Therapists
Not having your therapist licensed is not only risky but in many areas, unlicensed therapy is against the law for the “therapist.” It’s a protected title, and seeking help from a therapist who has spent years getting their license is important.
If someone claims to be a therapist, you should ask to see their credentials, especially if they are someone you met online without any prior introduction. Alternatively, going to an accredited therapy site can connect you with therapists who are licensed.
You Can Be Flexible, But Try Sticking to a Schedule
One of the most popular selling points of online therapy or counseling is that you can do it at any time.
People have hectic schedules, and online therapy can fit into it. There’s nothing wrong with being a little flexible with your scheduling, but you should be somewhat consistent. For one thing, having a consistent schedule is a good way to treat depression. For another, it’s less of a hassle for your therapist.
Have a Safe, Private Space to Talk
Another appeal of online therapy is that you can do it from any space that has a connection. This means that you can do it from your computer at home, during a commute, or in the woods. However, you need to do it in a space that makes you comfortable. Even if you’re texting, you may be a little wary of wandering eyes, especially in a crowded area.
Make sure you’re talking in a place that makes you feel comfortable and ready to admit details that some may find a little bit private.
Utilize All Methods of Communication
As mentioned, one of the appeals of online therapy is that you can talk through text or email, voice chat, or video. Some people may try email or text if they’re afraid of talking, but body language and tone of voice can be lost.
In order to get the most out of online therapy, one needs to utilize all methods of communication, provided they are able to.
Make Sure the Service Has a Free Trial
The best online therapy websites have a free trial, which means that you can get a week or so of therapy without being charged, and if you’re satisfied, that’s when billing will happen. While a week of therapy won’t solve your problems, it can make you decide if online therapy is worth pursuing.
Picking Your Therapist is Still Important
With traditional therapy, it’s important to decide what type of therapist you want. Some credentials you may consider include:
- Sex. Do you want a male or female therapist? Some people may not care about this, but others may, especially if your issues are sex-related.
- Age. Do you want a therapist who is younger or older? There are some who may want a parent-like figure, or someone who is around the same age. Others may want a therapist who is younger and can offer unique perspectives.
- Type of therapy offered. Most therapists will use cognitive behavioral therapy, a mindfulness-based approach, or another evidence-based approach. Choosing one that works best for you is important.
- What issues the therapist typically works with. For example, if you have anxiety, picking a therapist who has experience dealing with people who are anxious is important.
These are just some examples of what types of therapists you can choose. With online therapy, it’s typically easier to pick one. Some websites have questionnaires you can answer, and these will connect you with the therapist who is the best possible fit for you.
Feel Free to Change Therapists if You Want
Sometimes you may end up having a therapist who has red flags. For example, you may have a therapist who keeps breaking boundaries with you, such as asking questions that make you uncomfortable and not backing down. A good therapist knows how to get past those barriers, but they shouldn’t keep going if you say no.
Alternatively, you may have a therapist who seems like a great person, but you just don’t click. The chemistry isn’t there. This is a valid reason to switch therapists as well. No matter the reason, changing therapists if you do not feel it is important for your treatment.
Realize That Therapists Can’t Respond 24/7
You can send therapists messages any time, but unless you scheduled a live chat, they might not respond right away. Therapists are not robots. They need private time. They need to sleep. If your therapist doesn’t get back to you right away, that’s okay. Most email and text-based therapy typically have a certain time the therapist responds, anyway.
Listen to Your Therapist and Do The Assignments
This applies to traditional therapy as well, and it’s even as important to online therapy. If you are not going to do the assignments provided and put the effort in, you’re not going to see results. For example, if you’re depressed, a therapist may assign you to write a gratitude journal, or do something slightly productive. If you ignore that, they can’t help you. An online therapist is not magic, after all.
Conclusion
Online therapy can be just as effective as traditional therapy if done right. There are many ways to get the most out of it, and if you’re doing the above, then odds are your session is going to be great.
Remember, it can take a few sessions to see true progress. Keep doing it, and soon you may be able to benefit from the help you got.
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