New To Teletherapy?
Setting Up for Your Online Therapy Session
When therapy was primarily an in-person experience, we carefully designed our offices to feel welcoming, comfortable, and unique to each client’s experience. Every detail—from the seating to the lighting to the small comforts like tissues and tea—was intentional. Now, in the virtual/online space, we can’t control the environment the way we once did. Instead, we encourage clients to consider what works best for them when choosing where to meet with their therapist.
There’s no single right answer—what matters is that the space you choose supports your comfort, focus, and ability to engage in therapy. This is especially important when first establishing a relationship with your therapist. The setting you choose can help you feel more at ease, making it easier to open up and get the most out of your sessions.
The first few sessions are particularly significant, as this is when you’re getting comfortable with your therapist and determining whether they’re the right fit for you. Interestingly, many people who initially prefer in-person sessions find themselves embracing the convenience and comfort of online therapy once they’ve established a relationship with their therapist. This may be because a shared physical space can naturally foster trust and familiarity, making it easier to transition into online sessions. However, intentionally creating a plan to build that connection from the start can serve the same purpose.
If you’re preparing for your online therapy session, here are some factors to consider when setting up your space:
1. Privacy: Ensuring a Space That Feels Secure
Therapy is a space for honest and open conversations, which means privacy is key. Whether you live alone or with others, think about where you can talk freely without interruptions or the worry of being overheard. Some options might include:
- A bedroom with a closed door
- A quiet corner of your home with a sound machine or white noise app
- Your car (if parked in a safe, comfortable location)
- A secluded outdoor space, like a patio or backyard
2. Comfort: Creating a Space That Supports You
Your therapy space should feel physically and emotionally comfortable. Consider:
- Seating: Choose a chair, couch, or floor cushion that feels good to sit in for the length of your session.
- Temperature: Have a blanket nearby if you tend to get cold or a fan if you run hot.
- Posture: Avoid settings that encourage tension—if you typically hunch over a laptop, try placing your device at eye level instead.
3. Separating Therapy From Other Parts of Life
If you work from home, it may not feel ideal to do therapy at your work desk. Therapy requires a different mindset than work, and using the same space for both can make it harder to transition out of “work mode” – or back into it after the session. If possible, choose a different space or room. You can even just rearrange your space slightly—perhaps by facing a different direction or using a separate device—to create some psychological distance.
4. A Feeling of Safety and Emotional Ease
A therapy session should be a space where you feel safe—both physically and emotionally. If certain places in your home feel stressful or uncomfortable, avoid them for therapy. Instead, look for a spot where you can feel grounded and at ease.
5. Access to Comforting Items
Small comforts can make a big difference in therapy sessions. Think about what helps you feel present and supported, such as:
- A favorite warm beverage
- A pet curled up nearby
- A weighted blanket or cozy sweater
- Fidget toys, stress balls, or something to hold in your hands
6. Minimizing Distractions
Try to reduce background noise or things that might distract you so you can focus on your session. Silence notifications on your phone, let others in your home know you need privacy, and position your camera to limit distractions in your field of view.
7. Experiment and Adjust
Your ideal therapy space might take some trial and error to find. You might need to adjust your setup over time, based on how it feels in practice. If something isn’t working, don’t hesitate to make changes—your comfort matters. You can even bring up your struggles in the therapy session. Sometimes these questions can provide you and ther therapist with a tangible immediate problem to work through and you get to learn how flexible they are.
Online therapy allows for flexibility, and part of that flexibility is making choices that support you. The most important thing is that your space helps you feel present, safe, and engaged in your sessions. If you’re unsure what works best for you, talk with your therapist—they can help you think through options and adjustments.
Chicago-Based Illinois Therapy for Adults and Teens Seeking Real Change
Life is complicated and rarely follows a straight path. PeoplePsych is a Chicago-based psychotherapy group dedicated to helping teens and adults navigate challenges and create meaningful change. Our therapists provide affirming, client-centered care in a safe, nonjudgmental space via online therapy. Serving people throughout Illinois via secure HIPAA compliant teletherapy platforms.
If you’re ready to start therapy, contact our Clinical Coordinator at (312) 252-5252 or intake@peoplepsych.com.
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