Online Therapy: Your questions answered & 8 top tips
IN BRIEF:
Popularity of online therapy has exploded over recent years.
Online therapy is convenient, increases choice and access to therapy.
Online therapy has repeatedly been shown to be at least as effective as in person therapy.
There are steps you can take to maximise your experience of online therapy.
WHAT IS ONLINE THERAPY?
Online therapy is an umbrella term which includes a whole range of digital mental health formats. This includes instant chat, telephone, virtual reality, mental health applications, email, video calls and online forums. In this blog, I am referring to online therapy delivered via online video link.
Online therapy is not new and it has not been birthed by the pandemic, in fact, it has been around for decades. The world has become heavily reliant on use of technology and this has been observed across many industries nearly a decade. Online therapy first became more widespread in the 00’s and of course later was catalysed beyond belief in a matter of days due to the pandemic. Estimates show around 43% therapists offered teletherapy prior to the pandemic with this increasing to 98% during the pandemic. The notion of therapy being delivered in a nice room with a nice comfy chair with a quality box of tissues nearby got flipped on its head.
DOES IT WORK?
Well, the evidence is clear-cut; online therapy is effective. Research has been completed exploring a number of problem areas including (anxiety, depression, OCD, trauma, relationship, complex trauma, family therapy, psychosis) using a number of different therapies (Cognitive Behavioural Therapy, Schema Therapy, Acceptance & Commitment Therapy, Compassion Focussed Therapy, EMDR, Psychodynamic, EFT) to name just a few.
There is no denying a healthy peppering of scepticism existed around whether you can develop a close therapeutic relationship with your therapist online, in a box, through a screen. You may have asked this question too. This is a really important and understandable question as time and time again, effectiveness studies highlight that it’s the relationship itself that you have with your therapist which is the most important ingredient to lasting change. Fortunately, the answer is yes. Robust evidence shows that a therapeutic relationship can be developed online just as it can in person. This is great news.
Moreover, it has been shown that online therapy leads to greater disinhibition and openness resulting from greater perceived safety and a reduced power imbalance. What this means is that it is possible that you may relax and feel comfortable to open up about difficult experiences and emotions more quickly in online therapy. This, on the whole, is helpful, however, it is important that your therapist guides you to disclose at a pace that is comfortable and safe for you.
WHY IS ONLINE THERAPY IMPORTANT?
Opportunity: As a therapist and a human who utilises online health services, I strongly believe that choice, flexibility and access are central to healthcare. Online therapy increases access while at the same time widening choice and flexibility for clients. What’s not to like? As a therapist, I love delivering online therapy and I enjoy drawing upon my creativity to maximise sessions with clients. It seems I’m not alone either – a recent study indicated that around 86% of therapists had a preference for delivering therapy online.
Increases access and reaches more: Seeking mental health support can bring about shame and stigma which can often block people from accessing the help they need; going to the clinic can simply feel too much or people can view their difficulties as not severe enough to use services. Online therapy helps with this as you can attend therapy from the comfort and privacy of your own home. This can be the port of entry for help that otherwise wouldn’t exist. This is especially true for young men who, in the past, have experienced significant barriers to accessing mental health care owing to outdated traditional masculinity scripts around emotional expression in men.
Flexible & Convenient. Online therapy is convenient. There is no travel time or costs incurred. This makes therapy more affordable. People who live in remote and rural locations have had less healthcare options and online therapy finally opens this up. Many people who seek therapy also struggle with debilitating health conditions and chronic pain which may impact upon their ability to travel. This again, offers a port of entry. Online therapy has increased attendance rates across the board.
Choice: The choice now available for therapist is quite frankly, astounding. This is good news as it means you are more likely to find a best fit for you. This is important as to be able to talk openly with a good connection is vital. This is especially helpful those in remote locations who are typically faced with few, if any, ‘anonymous’ options.
Unsurprisingly, there is a no ‘one size fits all’. If you live somewhere that has poor connectivity or signal, online therapy using videolink can be tricky. Furthermore, if you have sensory difficulties or struggle with technology it may be you need extra support. Your therapist is there to support you and that includes help with technology set up. You may also struggle with getting a private space in a busy household. If you are experiencing severe distress or are in a crisis it may be that an in person consultation will better meet your needs. You don’t have to make this decision alone; a therapist will help figure out what will meet your needs.
To help you narrow down your search always: check your therapist or psychologist is registered with a governing body. This ensures the quality of care you receive and requires the therapist to adhere to guidelines ensuring the practice they offer is safe and evidence based. If you are seeking a psychologist their governing body is the HCPC so you will want to check their registration status.
Here are my TOP 7 TIPS to help you get the most out of online therapy:
Find a PRIVATE, COMFORTABLE and QUIET SPACE. It is important to feel you can speak freely, openly and honesty. Sit upright in a comfortable spot and turn off any distracting notifications while you are in your session.
Use a BIG SCREEN. Being able to see your therapists face and upper body clearly is important. A lot of communication is non-verbal so try to stay in shot. Your emotions are expressed by your body and posture as much as by words so being visible will facilitate the process.
LIGHT YOUR FACE well with a light behind you. Try to avoid pointing your camera toward an open window as it might be difficult to see you.
Keep your CAMERA steady and use headphones to maximise SOUND and minimise any background noise.
TEST everything in advance. This includes your connection and access to the platform.
SCHEDULE. Arrange your therapy at a time of day where you can ease in to work or life after your session. Pencil in time to process post-therapy.
ASK questions – tell your therapist what you need. Whether it be for their position or light to be different, or perhaps you want materials to read at home or videos
Therapy is about choice. Online therapy creates greater choice but it does not negate the need for in person therapy. You get to choose. I hope this answers some of your questions. If you are interested in online therapy or have any questions just get in touch and I’d be happy to help.
