How to Get the Most Out of Your Online Therapy Sessions

Last Updated 24 February 2025

In today's fast-paced world, online therapy has become an increasingly popular and convenient option for those seeking mental health support. Whether you're a busy professional in Mayfair or someone who prefers the comfort of their own home, online therapy sessions can be just as effective as in-person meetings when approached correctly. This comprehensive guide will help you maximise the benefits of your online therapy experience, ensuring you get the most out of every session.

Preparing for Your Online Therapy Session

Here is how you can prepare for your online therapy session:

Creating the Right Environment

The physical space you choose for your online therapy sessions can significantly impact their effectiveness. Here are some tips to create an ideal environment:

• Choose a quiet, private space where you won't be interrupted

• Ensure good lighting so your therapist can see you clearly

• Use headphones to improve audio quality and maintain privacy

• Have a comfortable chair that allows you to sit for the duration of the session

• Keep a glass of water nearby

By setting up a dedicated space for your therapy sessions, you're creating a psychological boundary that helps you transition into a therapeutic mindset1.

Technical Preparation

To avoid disruptions and ensure a smooth session, take care of the technical aspects beforehand:

• Test your internet connection and ensure it's stable

• Familiarise yourself with the video conferencing platform your therapist uses

• Check your camera and microphone are working correctly

• Close unnecessary applications to prevent notifications and improve performance

• Have a backup plan, such as a phone number to call if technical issues arise

Remember, a stable internet connection is crucial for maintaining the flow of your therapy session and preventing frustrating interruptions2.

Maximising Engagement During Your Session

You can maximize your engagement during your sessions by the following ways:

Mindful Participation

To get the most out of your online therapy, it's essential to be fully present and engaged:

• Minimise distractions by turning off notifications on your devices

• Practice active listening, giving your therapist your full attention

• Be honest and open about your thoughts and feelings

• Take notes if it helps you remember important points or insights

• Use non-verbal cues like nodding to show you're engaged, as these can be harder to pick up on video

Engaging fully in your session helps build a stronger therapeutic alliance, which is crucial for successful outcomes in psychodynamic therapy3.

Utilising the Digital Format

Online therapy offers unique opportunities that you can leverage:

• Use screen sharing to show your therapist relevant documents or images

• Take advantage of chat functions to share links or write down thoughts quickly

• Experiment with different camera angles to convey body language more effectively

• Consider recording sessions (with your therapist's permission) for later reflection

By embracing these digital tools, you can enhance your therapy experience and potentially gain new insights4.

Deepening the Therapeutic Process

Embracing Free Association

Free association is a cornerstone of psychodynamic therapy. In an online setting, you can still effectively use this technique:

• Allow your thoughts to flow freely without censorship

• Speak whatever comes to mind, even if it seems irrelevant

• Pay attention to any resistance you feel to sharing certain thoughts

• Use the chat function to quickly jot down ideas if they come too fast

This technique can help uncover unconscious thoughts and feelings, providing valuable material for exploration in your therapy sessions5.

Exploring Dreams and Fantasies

The online format doesn't hinder the exploration of dreams and fantasies, which are crucial in psychodynamic therapy:

• Keep a dream journal and share it with your therapist during sessions

• Use visualisation techniques to describe your dreams or fantasies vividly

• Consider using drawing tools to illustrate dream elements if verbal description is challenging

Analysing dreams and fantasies can provide insights into your unconscious mind and help identify patterns in your thoughts and behaviours6.

Maintaining Continuity Between Sessions

You need to maintain continuity between your sessions and this is how you do it:

Journaling and Reflection

To maintain the momentum of your therapy between sessions:

• Keep a therapy journal to record thoughts, feelings, and insights

• Review your notes before each session to refresh your memory

• Use journaling prompts provided by your therapist to guide your reflections

• Consider sharing relevant journal entries with your therapist during sessions

Consistent journaling can help you track your progress and identify recurring themes in your thoughts and experiences7.

Implementing Therapeutic Techniques

Your therapist may suggest exercises or techniques to practice between sessions:

• Set aside dedicated time to practice these techniques

• Keep a log of your experiences with these exercises

• Be prepared to discuss your progress and any challenges you faced

• Use apps or online resources recommended by your therapist to support your practice

Regularly implementing therapeutic techniques can help reinforce the work done in sessions and accelerate your progress8.

Overcoming Common Challenges in Online Therapy

Addressing Technical Difficulties

While technology has made online therapy possible, it can also present challenges:

• Have a backup device ready in case of technical issues

• Agree on a protocol with your therapist for handling disconnections

• Consider using a wired internet connection for more stability

• Keep your therapist's contact information handy for alternative communication

By being prepared for technical difficulties, you can minimise disruptions to your therapy process9.

Maintaining Boundaries

The convenience of online therapy can sometimes blur professional boundaries:

• Stick to scheduled session times as you would for in-person therapy

• Avoid casual communication with your therapist outside of sessions

• Maintain a professional demeanour despite being in your home environment

• Discuss any boundary concerns openly with your therapist

Clear boundaries help maintain the therapeutic relationship's integrity and effectiveness10.

Evaluating Your Progress

You can elevate your progress in the following ways:

Setting and Reviewing Goals

Regular evaluation of your therapy progress is crucial:

• Work with your therapist to set clear, measurable goals

• Review these goals periodically during your sessions

• Be open to adjusting your goals as your therapy progresses

• Celebrate small victories and acknowledge areas of growth

Setting and reviewing goals helps maintain focus in your therapy and provides a sense of progress11.

Providing Feedback

Your feedback is invaluable for optimising your therapy experience:

• Be honest about what's working and what's not in your sessions

• Discuss any concerns about the online format with your therapist

• Suggest adjustments that might enhance your therapy experience

• Remember that constructive feedback strengthens the therapeutic alliance

Open communication about your therapy experience ensures that you're getting the most out of your sessions12.

Conclusion: Embracing the Journey of Online Therapy

Online therapy, when approached with dedication and openness, can be a powerful tool for personal growth and healing. By creating the right environment, engaging fully in your sessions, embracing psychodynamic techniques, maintaining continuity between sessions, overcoming challenges, and regularly evaluating your progress, you can maximise the benefits of your online therapy experience.

Remember, the journey of therapy is unique for each individual. What works best for you may evolve over time, so stay open to adjusting your approach as needed. With commitment and the right strategies, online therapy can be just as effective—if not more so—than traditional in-person sessions.

Are you ready to embark on or enhance your online therapy journey? Book a consultation with Mayfair Therapy today and take the first step towards a more fulfilling life. Our experienced psychodynamic therapists are here to guide you through the process, ensuring you get the most out of every online session.