In addition to checking your internet, you’ll also want to familiarize yourself with the tool your therapist uses before that first appointment, which must also be HIPAA compliant, Ejelonu advises. Troubleshoot any technical issues early on, such as confirming an account, creating a password, checking that your camera is working and your computer or phone is fully charged.
Make a list
“Have something you’d like to talk about, or at least a starting point,” said Tiarra Morris, a licensed clinical mental health counselor and licensed clinical addiction specialist in North Carolina. My sessions with Morris, who I connected with through Open Path Psychotherapy Collective, start pre-pandemic, in person. After a month of Covid, we decided to switch to virtual sessions, which went smoother than I expected. Telehealth was already a service Morris provided before the pandemic drove many of us to virtual therapy, so she knows how to make it work. Since the pandemic, Morris has received a steady stream of referrals and hired new clients that are completely virtual.
Listing can seem like a daunting task during a pandemic. But it does not have to be a complete or detailed list. In fact, it can be as simple as the stressors that life brings during a crisis. Ejelonu doesn’t prepare much for a therapy session, she says, unless there’s a conversation she knows she wants to reflect on. “Then I’ll write it down to make sure I forget to mention it.”
I also find that, usually on a post-it note that I stick to my wall or desk, I am jotting down with my therapist a few topics that may come up between sessions – a troubling situation at work, for example. The note helps boost my memory, especially since stress and anxiety can cause memory loss. I make the list for myself and share the topics I want to discuss once the session starts.
Be present and comfortable
One of the advantages of telecare is that you can be anywhere and get in touch with your counselor. But Morris cautions against attempting a counseling session while driving, multitasking, or engaging in any number of activities that will distract you from your session. To help customers be present, Morris “recommends an environment that is safe and familiar. For example, if you have a favorite seat in your home where you feel relaxed and comfortable, give it a try for your virtual therapy session. “
As a customer, you also want to make sure your space is free from distractions. Finding a distraction-free location at a time when many Americans work from home (and many students go to school remotely) can be difficult. Davis encourages people to set their devices to Do Not Disturb because receiving a text message or phone call can serve as a distraction to therapy. ‘
If virtual therapy is not available to you, there are other resources that may be right for you.
Instagram accounts give a boost
Once I got through my habit of scrolling through social media, I began to encounter a whole new world of uplifting, mostly free, emotional wellness content. This is useful if I want to listen to sound therapy, practice a few yoga moves, or learn deep breathing techniques. Emotional and mental wellness pages on social media not only offer tips and advice that can help you get centered, they also allow you to exercise in a virtual community – if you wish. Perhaps virtual therapy is not financially accessible or desirable at the moment, but you are looking for other forms of support. Here are a few sites that can help you prioritize your mental and emotional health and wellness.
A “wellness concept and café” with monthly memberships for virtual yoga, energy work, meditation, breathwork and other healing methods. While Heal Haus offers individual sessions, it also offers a Virtual Workplace Wellness program to help organizations center mindfulness in the workplace. Once you have created an account, you can easily sign up for classes. The IGTV videos are a great introduction to what to expect from Heal Haus classes.
I am only experiencing the transformative powers of tranquility. But since 2016, the Nap Ministry has been telling us that naps and rest are sacred and liberating. According to the Sleep Foundation, adults ages 26 to 64 need seven to nine hours of sleep. The Nap Ministry calls on us to integrate deep rest into our lives – and offers ideas for rest such as longer showers, daydreams, slow dancing, a healthy bath, or a few yoga poses.