Nathaniel Smith-Marrone, LCSW uses Zocdoc for HIPAA secure individual video sessions. Zoom is used, with client consent, for group therapy and sometimes for other meetings for technical reasons despite not officially meeting HIPAA standards.

Does Teletherapy Even Work?

Teletherapy is not the right choice for everyone. The experience may not be sufficient for any given individual at any given time. However studies show that teletherapy can be just as effective as in-person therapy sessions for a wide range of mental health challenges.

Equipment to Prepare

1. Fully charged Laptop, desktop, or tablet with webcam and audio connection. If you can, have your device plugged in and charging during your session, or ensure the device is fully charged prior to your session.

2. Earphones or headphones are strongly recommended to prevent sound echoing and to allow you to fully focus on the conversation with your therapist.

3. High speed internet: Internet with a bandwidth of at least 10 mbps is recommended for highest quality and to prevent connection issues. To check your internet connection, Google search “internet speed test” and click on the blue button that says “Run Speed Test.” If it shows your wifi is under 10mbps, you may want to restart your router or discuss an alternative option with your provider, such as a phone call.

4. Your phone as backup: Have your fully-charged phone next to you as back up, in case of any technical difficulties which may require you to switch to a phone call or a different video call platform.

Note: Phones are not recommended for teletherapy for the following reasons:

• There are more notifications you’ll need to turn off to avoid disruption during session

• Your phone might run out of battery if you are using the jack for earphones rather than charging

• The screen is smaller, and therefore offers a less immersive therapy experience.

Pre-appointment Preparation

Test out the platform. There are myriad teletherapy platforms available. Some require you to download the program , while others may require a certain internet browser. To avoid technical issues, spend a few minutes following any set up instructions your therapist sends you in advance.

What is Teletherapy?

Teletherapy is a talk therapy session that occurs through phone or video call, rather than in-person. Through teletherapy, you meet with a licensed, qualified therapist via a secure online platform from the convenience of your home or other private location.

Some therapists offer both in-person sessions and teletherapy, which can be a convenient option whenever you can’t make it to your therapist’s office.

Environment to Prepare

1. Good lighting: Sit next to the window if possible, or if your appointment is after sunset or in a location without a window, bring in as much artificial light as possible. Moving a  desk lamp or standing lamp in front of you can help, as can removing any lighting behind you.

2. A quiet space: Find a quiet space in your home: ideally in a private room, but in a studio apartment, available closets or the bathroom are also options. Shut windows, doors, and ask other household members to lower the sound of their music speakers.

3. Privacy: Sharing an apartment or house with other people? Let them know you are having a therapy session (or if you’re not comfortable with that, consider saying it’s a “doctors appointment” or “important private conversation”) and ask them to move to a different room or listen to music. Alternatively, you can purchase a white noise machine to muffle what you’re saying. Put a “Do not disturb” note up on your door and lock the door so you don’t have to be worried about being distracted in the middle of your session.

If there is no private, quiet indoor space available to you, consider your outdoor options: if the weather forecast is clear, you might request a phone call from your therapist, which you could take walking around a park (or in your car, if you have one), or another safe, secluded outdoor area.

Getting Ready for the Appointment

1. Set up your space. Check your internet connection, and make sure your space is set up comfortably 15min before your appointment. You might sit on a chair in front of a desk or table, or if you’re seated on the ground, a meditation cushion can be a grounding option. As you’re setting up, take this time to start quieting your mind and shift your attention from work, kids, or other commitments  to therapy and healing.

2. Close applications on your desktop, or use a separate new desktop. Close out of any open applications, or, if you have a Mac, use Mission Control to open a new “Desktop space” that is totally clear of programs. If applications are still running, make sure notifications are muted;  this can both help with internet speed and also prevent distractions in the middle of your appointment.

3. Engage the senses: Take a few moments to think about what would feel good to you now. Consider brewing a cup of herbal tea to sip on during session, spritz some essential oils, or gather up a soft pillow or blanket.

4. Take a deep breath, close your eyes, and quiet your mind. In the five minutes before session, give yourself a big breath. You’re here, you’re making time for self-investment, and now all you need to focus on is the therapy session.

5. Click on the link your provider sent you! Click on the link your provider sent you in advance to launch into session!

Decompressing After the Session

Since the commute to therapy is removed for online sessions, it can be easy to jump right back into your home life around you – and harder to really process and register what you just covered with your therapist.

Consider starting a therapy journal and spending as much time as you need or are able to after the session to reflect on what you learned, and to prepare for your next session. This can also help you make the most of your time with your therapist, and make your therapy journey overall more enjoyable.