Online therapy has quickly become one of the most accessible and supportive ways to receive mental health care. Whether you’re juggling a busy schedule, prefer the comfort of your home, lack access to transportation, or live in a rural area with limited providers, meeting with a therapist virtually can offer flexibility and quality care.

Since confidentiality and quality of care are core values of the therapy experience, creating a secure and comfortable setup matters. Even with the unique advantages of teletherapy, there can be challenges such as technology issues and distractions at home. However, a few simple preparations can ensure smoother sessions and deeper focus.

In this blog, we will walk through tips to prepare for online therapy, from setting up your space to troubleshooting technical issues, so you can feel more grounded and ready for your session.

What is online therapy?

Online therapy, also called virtual therapy or teletherapy, is mental health counseling delivered through video or phone. Instead of meeting in an office setting, you connect from home using a device with internet access. Many people find that online therapy can be just as effective as in-person therapy, and research continues to support its benefits.

Meeting with an online therapist can be beneficial for people who:

  • Have mobility or transportation challenges.
  • Prefer therapy from the comfort of home.
  • Live in areas with fewer mental health providers.
  • Want increased scheduling flexibility.

General tips to prepare for online therapy

Preparing ahead of time can help make your therapy session feel calmer and more productive. Here are a few general tips that can help you prepare:

  • Ensure a strong internet connection: A stable, strong, and password-protected Wi-Fi network is key to avoiding interruptions. Sitting closer to a router or using an Ethernet cable may help reliability.
  • Use a device with audio and video: Your therapist will need to see and hear you clearly. A computer is often easiest, but a tablet or smartphone can work too. Make sure your camera is functional and positioned at eye level.
  • Have access to a phone or computer for the entire session: Plan to remain on the same device during your session.
  • Choose a private, comfortable space: Pick a spot where you can talk freely without worrying about being overheard.
  • Join a few minutes early: Logging in to your session early can give you time to adjust your settings, breathe, and ease into the session rather than feeling rushed.

Creating a supportive environment for therapy

Your environment can shape the way your session feels. You deserve a space that promotes openness, safety, and focus.

  • Choose a quiet, well-lit room with a door you can close.
  • Add a “do not disturb” sign if others are nearby.
  • Use headphones with a microphone to boost sound quality and privacy.
  • Consider a white noise app for added privacy.
  • Bring a grounding or “transitional” object (blanket, candle, journal) into your therapy space to help you shift into the therapy mindset.

Tips for when others are in the home

Privacy can feel tricky when roommates, partners, or family members are nearby. Here are tips that may be supportive:

  • Schedule therapy sessions when your home is typically quieter.
  • Sit in a parked car if privacy is limited indoors.
  • Use noise-canceling headphones.
  • Run a fan or white noise machine outside the door.
  • Communicate session times to those you live with.
  • Try facing a wall or window.

Setting up your technology

Before your online therapy session begins, it can be helpful to take a moment to ensure your tech is ready to go.

  • Check your email or portal for your session link: Some platforms require you to download an app or software in advance. Doing this ahead of time can help avoid delays.
  • Make sure your camera, audio, and microphone are working: Run a quick test on your device.
  • Charge your device fully: Check that your device is charged prior to your session. If possible, keep it plugged in during your session.
  • Close any unnecessary browser tabs or apps: This can help prevent distraction and improve connection quality.
  • Silence notifications: Enable “do not disturb” mode on your device to avoid disruptions.
  • Have a backup plan: For example, if your computer is low on battery, have your phone nearby to switch to as necessary.

Tips for navigating technical issues during sessions

Technology isn’t perfect, but being prepared can help minimize stress.

  • If your video freezes, try refreshing your browser or rejoining the session.
  • Restart your device if the issue persists.
  • Move closer to your modem or router.
  • Let your therapist know right away if you can’t hear or see them clearly.

Using a computer vs. a phone for therapy sessions

Both devices can work well for online therapy, but here are a few points to consider.

Advantages of using a computer include:

  • A larger screen can help you feel more connected.
  • Potential for a more stable internet connection.
  • It can be easier to keep your device at eye level.

Advantages of using a phone include:

  • More portable.
  • It can be helpful if your computer is old or has outdated hardware.
  • It can be useful for last-minute logins or technology issues.

If possible, choose the device that is most comfortable, stable, and distraction-free for you.

Considerations for students attending therapy from school

If you’re a student who plans to start or continue therapy while attending college or living on campus, it’s important to talk with your therapist about where you’ll physically be during your sessions. Therapists are licensed at the state level, which means they may be limited to providing therapy to clients who are located in specific states where they hold licensure, even for virtual sessions.

For example, if your therapist is licensed in your home state, but you’ll be physically located out of state while attending college, they may or may not be able to conduct virtual sessions with you during that time. It’s important to have this conversation with your therapist as soon as possible to see if it will be possible for you to continue therapy sessions with them during this time.

If you’re a college student starting or continuing online therapy, here are a few tips:

  • Tell your therapist in advance where you’ll be during therapy sessions.
  • Ask whether they are licensed to see clients in your school’s state.
  • Discuss your options if you’ll be out of state for long periods of time. Your therapist may recommend transferring care temporarily or connecting with a provider licensed in the state where you’ll be staying.
  • Plan ahead for school breaks, holidays, or moves, especially if you’ll be switching locations.

Other considerations for online therapy

Here are other important considerations to keep in mind as you explore online therapy:

  • Don’t attend online therapy sessions while driving: Even if you’re parked, it may be best to move to a non-vehicular space if possible.
  • Avoid multi-tasking during sessions: Multi-tasking can pull you out of the moment.
  • Create a consistent ritual: Having a glass of water, a blanket, or sitting in the same chair during each session can help you feel ready.
  • Talk to your therapist in advance if you’re going on vacation: If you’re on vacation or temporarily out of state, your therapist may or may not be able to see you during this time due to licensing regulations.
  • Talk to your therapist in advance if you’re moving: If you move to a new state while seeing a therapist, you may or may not need to find a new therapist who is licensed in that state.

It is also important to note that online therapy may not be the right fit for everyone. If you’re interested in in-person therapy or if you need a higher level of care, your therapist can guide you toward alternatives.

How to get started with online therapy

If you’re ready to begin, finding a therapist who fits your needs is the next step. At findmytherapist.com, we make it simple to connect with licensed mental health professionals who offer in-person and online therapy sessions. You can browse specialties, filter by insurance, and choose a therapist who feels like the right fit for your needs.

Takeaway

Preparing for online therapy doesn’t have to be overwhelming. With a thoughtful setup, reliable technology, a quiet environment, and a few minutes of preparation, you can create a space that supports healing and personal growth.

Support is within reach. When you’re ready to begin therapy, we’re here to help you find an online therapist and take the next step toward feeling better.