Telehealth or online therapy can feel like a game-changer—no commute, no waiting rooms, and you can attend from the comfort of your own home (possibly with a cup of coffee in hand ☕️). It’s more than just a convenient way to get the support you need—it’s a chance to transform the way you experience therapy.

Whether you’re lounging on your couch or in your cozy office nook, virtual sessions allow you to get help right where life is happening. But just like any therapy session, a little preparation can make all the difference. This post has 9 tips and tricks to help you make the most of your online therapy experience, no matter how close or far you are from your therapist.

tips and tricks for online therapy

1. Choose a Private, Comfortable Space

Just like you wouldn’t go to an in-person session with an audience, finding a quiet, private spot for online therapy can help you focus. That might mean stepping away from your workspace or finding a moment when little ones aren’t needing your attention—but give yourself grace, too. Life happens! Ideally, you want a place where you can feel comfortable and you can speak freely—without worrying about being overheard or interrupted. 🎧

Think about what type of session you’re having: if you’re learning a new skill, you might prefer a good chair or desk with decent lighting for note-taking. If the session is focused on relaxation or mindfulness, perhaps a cozy recliner or couch is a better choice, But remember, while telehealth offers flexibility, you still want to approach the session with the same level of intention and care that you’d have in person.

While online therapy gives you the luxury of flexibility, showing up ready to participate—rather than waking up, rolling over, and propping your phone on your pillow—can make a big difference. To be clear, it’s totally fine to get comfortable! Just be mindful of your angle so your therapist doesn’t spend the whole session getting a dizzying close-up of your ceiling fan.

Pro Tip: Prop up your phone or table on a stable surface to avoid holding it for the entire session. It’ll make things much easier and more comfortable for both you and your therapist. Plus, you skip out on the hand & wrist fatigue!

2. Check Your Tech Setup

You don’t need to be a tech expert, but a little prep can go a long way. Make sure your internet connection is stable and your device is fully charged—because there’s nothing worse than starting a therapy session and having to repeat yourself because the internet glitched. If you’re using a video conferencing platform like Google Meet (like we do here at Alcove Mental Health!), take a minute to check that your camera and mic are working properly, otherwise you might find yourself having an excellent therapeutic dialogue… with yourself.

Also, in case tech issues crop up (because, let’s face it, technology is both awesome and imperfect 💻), have a back up plan. Make sure your therapist has your best contact number so they can call if you the video freezes or disconnects. The last thing you want is to spend 10 minutes trying to fix tech issues instead of talking about your progress.

Pro Tip: Try logging in to the online therapy platform to test things out—maybe that’s a few minutes early on the day of your appointment or even a day or two before your session. This way, you can get comfortable with the setup and avoid any last-minute snafus. You probably don’t want to spend your session with your therapist doing their best impression of an IT support person: “Have you tried turning it off and on again?”

Note: if your provider uses a secured platform that doesn’t let you test things until the virtual room is ready for your actual appointment, ask them for some troubleshooting tips ahead of time. It’ll save you both some headaches!

If you’re a client at Alcove Mental Health, check out the following articles about Google Meet for additional support:

Learn what requirements you need to use Google Meet
Join a video meeting

3. Minimize Distractions

Distractions can be tough when you’re at home—especially when the laundry pile is calling your name or your spouse is suddenly in the kitchen making a very loud sandwich. To make the most of your session, do a little prep work to keep distractions at bay. Minimize your emotional support tabs, take the phone off the hook, and tell folks at home you’re gonna be out of commission for an hour. 🚫 Going into “full screen” mode for your online therapy session can also help you keep focused.

Consider putting a “Do Not Disturb” sign on your door, or give folks a quick heads-up that you’re going to be busy. Letting people know that you’re occupied—and reassuring them they can survive without you—can help you relax, let go, and be present for your time.

Pro Tip: Don’t forget about your virtual “do not disturb” sign. Therapy would be a great opportunity to test out the focus features of your devices, so you don’t get interrupted by the latest memes from friends (insert adorable pets falling asleep while upright).

how to choose your space for telehealth therapy — every time you choose yourself you apply a thick layer of balm to your spirit.

*@iambrillyant*

4. Have What You Need Nearby

You know the drill: have a glass of water, tissues, and your therapy notebook nearby. If you’re going to be taking notes, it’s helpful to have everything ready so you’re not scrambling halfway through session. And if you’re prone to fidgeting (which can happen especially when sitting still), keep a stress ball or fidget toy handy to keep your hands busy without taking too much focus away from the session. You can also keep a comfort item nearby, just in case. (No judgment if you need your favorite mug or lap dog for emotional support.)

Pro Tip: Slowing down to check in with your mind, body, and spirit before your therapy session can be an excellent way to practice the self-compassion your therapist is likely coaching you towards, anyway. (Brownie points, anyone? 🤎) Plus, when you notice your needs and deliver on them (even if imperfectly!) you’re building trust with yourself that no therapist can replace.

5. Set an Intention for the Session

Before your session begins, take a pause for self-check-in:

What do you want to focus on today?
Is there something that’s been weighing on your mind?
Is there a challenge that you’d like to explore?
Have you noticed any progress or setbacks in your coping strategies?

Even if you don’t have a specific agenda, or answer all the questions (which are just for inspo!), taking a minute to reflect can help you get the most out of your upcoming session. And let’s be honest, it’s much easier to dive into a productive conversation when you know what’s at the top of your mind.

Pro Tip: SPOILER ALERT—your therapist is probably going to ask you questions like these anyway 😇 Taking a beat to think about them beforehand can help you feel more like a collaborator in your therapy process and less like you just got called on in class.

6. Be Honest and Open

We all know that therapy works best when you’re open and honest, even if it feels a little uncomfortable. If something’s not quite clicking—whether it’s the virtual format itself, a particular technique your therapist is using, or just how you’re feeling that day—don’t hesitate to share it with your therapist.

Therapy isn’t a one-size-fits-all experience. 🧩 Your therapist will likely be happy to hear your needs and adjust to better meet them. After all, they’re not just a “talking head” on the screen—they’re a real person who wants you to get the most out of your time together.

Pro Tip: If something feels off or you’re unsure about anything, speak up! (Even if you have to start the sentence with: “I feel uncomfortable saying this, but...“) The more you share, the more your therapist can adapt to support you. Remember, this is your session, and your provider is there to help you, not judge your preferences.

be open and honest in therapy — Out beyond ideas of wrong doing and right doing, there is a field. I’ll meet you there.

*Rumi*

7. Give Yourself Transition Time

One of the natural benefits of in-person therapy is the built-in transition—whether it’s the drive home, a walk to your car, or even just stepping out of the office. The breathing room allows you to process the session before returning to daily life. Unfortunately, with online therapy, it’s easy to go straight from a deep conversation to answering emails or taking care of household tasks.

Instead, try to carve out a few minutes afterward to reflect on what you discussed. You could journal, take a walk, or just sit and breathe for a moment. 🧘 Giving yourself this buffer can help you integrate what you discussed and ease back into your routine with more clarity and intention.

Pro Tip: Try scheduling 5-10 minutes after your session to reflect, jot down key takeaways, or just unwind. This gives you time to absorb what you’ve learned and shift gears with intention. If your schedule allows for this naturally, that’s great! But if you’re someone who tends to rush right into the next task (not you, right??), consider scheduling in this transition space right after your session. That way, you’re sure to have the buffer—and the accountability.

8. Follow Through on Takeaways

Therapy isn’t just about the hour you spend with your therapist—it’s about how you apply what you’ve learned in your day-to-day life. If your therapist gives you exercise or tools to try out between sessions, do your best to follow through. These actions can help reinforce the work you’re doing together, and it gives you something to reflect on next time.

You don’t have to be perfect—just give it your best effort. And if it doesn’t go exactly as planned? That’s ok! You can talk it through in your next session and maybe find a new or better strategy that works for you. In fact, knowing what doesn’t work is powerful information in coming up with the next right step.

Pro Tip: Keep a “therapy journal” where you jot down takeaways during or after each session. It’s recommended to also jot down your between-session practice, so you have it all in the same place. Not only does this help you remember and integrate key points from therapy, but it also gives you a resource to track your progress …and a leg up on next session’s check in 😉

9. Online Therapy Lets You Get Support in Your Natural Environment

One of the great things about online therapy is that it allows you to receive support in your actual environment—the place where you live your real life. This can be especially helpful when working on real-world challenges, like managing stress, improving relationships, or learning new skills in the comfort of your own home.

Plus it’s a great opportunity to discuss situations as they unfold. You might even ask your therapist if there’s an activity or strategy you can try together in real time. It’s therapy in the moment, right where you need it. 🛋️

Pro Tip: Don’t hesitate to ask your therapist about doing in-the-moment activities or exercises during your session. Whether it’s practicing relaxation techniques in real-time or doing an activity that challenges your anxiety, your home environment is a great place to put your therapy into practice. You can try new strategies on the spot, and your therapist can guide you as you work through them.

being comfortable in therapy — If your compassion does not include yourself, it is incomplete.

*Jack Kornfield*

final thoughts

Online therapy is a fantastic tool, but just like an in-person session, a little preparation can help you get the most out of it. Whether you’re setting up a distraction-free space, staying engaged in your session, or following through on takeaways, the effort you put in will pay off in your journey toward growth and healing. 🌿

If you’re considering telehealth or online therapy or just have some questions about how it works, feel free to reach out. With a little planning, your virtual sessions can be just as impactful (if not more) as those in-person visits.