How to get the most out of your Telehealth Session
Telehealth preparation tips for you
Telehealth consultations can feel less safe or less engaging than consultations in person, but they can be as effective and just as personal as meeting face to face. My goal is for us to create a safe, comfortable and private space to work with you. To help you feel safe and get the most out of your your telehealth (via phone or video conference) therapy, there are some actions you can take before your online sessions. These include:
Location and privacy
Set up your computer/tablet/laptop/telephone in a location where you have privacy and feel secure -a private space without interruption for your sessions where you can speak freely. Try to have your appointments in the same location each time - this will help move you into therapy mode faster. Do not undertake therapy in your car while driving or a public place. Wearing headphones so that only you can hear what we are discussing will add a layer of confidentiality that may not otherwise possible in your household. It will also minimize outside distractions.
Distractions
In your home environment it is easier to be distracted. Limit distractions caused by food (refrain from eating in session), other people, pets and external noise including music. Close the door so others cannot interrupt you. Make others in your household aware that they are not to interrupt you during your appointment time. This is an important and sacred time for you.
Comfort
Choose a seat that is comfortable and have tissues at hand should you need them. Any other things that bring you comfort - like cushions, blanket (may be weighted), stuffed animals, a stress ball, and a glass of water or a hot drink. While it may be tempting to have a glass of alcohol, before or during your session, this be counter-productive in therapy. Treat the online session with the same regard as a face to face session in my office to help you get the most out of it. Respect it as an important time for your personal growth.
You want to have a balance between being comfortable and being alert and attentive.
Camera, Lighting and Background
Begin by cleaning your webcam of any fingerprints.
Set up your camera so that the camera is at eye level and when you look at your picture, the top of your head is at the top of the screen, and your shoulders are also showing. You may need to sit your device on top of a stand or pile of books to get the right height.
Put light behind your camera, shining on your face. During the day, sit facing out towards a window rather than having a window behind you.
More data is used if the camera has to transmit patterns and movement, so wear block colours rather than patterns or checks and have a plain background behind you (trees are a bad background as they suck data to broadcast movement and patterns).
Grounding in the present
With some forms of therapy, such as trauma focused therapy, you may need assistance with self calming and grounding in the present at the end of the session. Some suggestions for grounding objects to have on hand are: a special photo of someone or something that evokes a sense of calm, safety or protection; your favourite soothing piece of music, a drum or instrument, bells or chimes; a small ball to catch between your hands; some ice; favourite perfume, hand lotion, or aromatic oil; strong mints or gum to chew; a stone or pot plant; etc. - any things that you can use your senses to ground you in the present with. Pets are often good to pat or stroke for self-soothing.
Before your session
Log in to Penny’s virtual waiting room five-ten minutes prior to your appointment so you don’t feel rushed and so you can check your Wi-Fi, microphone and camera connections are working. Click here to get step by step instructions on how to set up your device and which browser to use. Allow yourself time to consider anything you wish to raise during your appointment. You may like to journal before your session or check your journal of previous sessions to get yourself in the right headspace.
Have your phone with you in case we lose internet internet connection and I need to phone you. Make sure it is fully charged before your session. Put your phone in silent mode so other calls do not disturb the session. Also have a pen and some paper with you in case you want to write any notes during your session.
After your session
Make some time for reflective time after the session when you will not be interrupted. Many clients like to journal after a session. If you are anticipating an emotional session (such as may occur with EMDR) let any supportive members of your household know so they may offer extra support after the session, and discuss with them the best way to support you.
Concerns
Please raise anything that is concerning you during the appointment. This may be related to what is being discussed but may also be related to the technology, the audio or visual quality, any discomfort (physical or emotional) or anything else that is disturbing you.
Telehealth consultations can feel less safe or less engaging than consultations in person, but they can be as effective and just as personal as meeting face to face. My goal is for us to create a safe, comfortable and private space to work with you. To help you feel safe and get the most out of your your telehealth (via phone or video conference) therapy, there are some actions you can take before your online sessions. These include:
Location and privacy
Set up your computer/tablet/laptop/telephone in a location where you have privacy and feel secure -a private space without interruption for your sessions where you can speak freely. Try to have your appointments in the same location each time - this will help move you into therapy mode faster. Do not undertake therapy in your car while driving or a public place. Wearing headphones so that only you can hear what we are discussing will add a layer of confidentiality that may not otherwise possible in your household. It will also minimize outside distractions.
Distractions
In your home environment it is easier to be distracted. Limit distractions caused by food (refrain from eating in session), other people, pets and external noise including music. Close the door so others cannot interrupt you. Make others in your household aware that they are not to interrupt you during your appointment time. This is an important and sacred time for you.
Comfort
Choose a seat that is comfortable and have tissues at hand should you need them. Any other things that bring you comfort - like cushions, blanket (may be weighted), stuffed animals, a stress ball, and a glass of water or a hot drink. While it may be tempting to have a glass of alcohol, before or during your session, this be counter-productive in therapy. Treat the online session with the same regard as a face to face session in my office to help you get the most out of it. Respect it as an important time for your personal growth.
You want to have a balance between being comfortable and being alert and attentive.
Camera, Lighting and Background
Begin by cleaning your webcam of any fingerprints.
Set up your camera so that the camera is at eye level and when you look at your picture, the top of your head is at the top of the screen, and your shoulders are also showing. You may need to sit your device on top of a stand or pile of books to get the right height.
Put light behind your camera, shining on your face. During the day, sit facing out towards a window rather than having a window behind you.
More data is used if the camera has to transmit patterns and movement, so wear block colours rather than patterns or checks and have a plain background behind you (trees are a bad background as they suck data to broadcast movement and patterns).
Grounding in the present
With some forms of therapy, such as trauma focused therapy, you may need assistance with self calming and grounding in the present at the end of the session. Some suggestions for grounding objects to have on hand are: a special photo of someone or something that evokes a sense of calm, safety or protection; your favourite soothing piece of music, a drum or instrument, bells or chimes; a small ball to catch between your hands; some ice; favourite perfume, hand lotion, or aromatic oil; strong mints or gum to chew; a stone or pot plant; etc. - any things that you can use your senses to ground you in the present with. Pets are often good to pat or stroke for self-soothing.
Before your session
Log in to Penny’s virtual waiting room five-ten minutes prior to your appointment so you don’t feel rushed and so you can check your Wi-Fi, microphone and camera connections are working. Click here to get step by step instructions on how to set up your device and which browser to use. Allow yourself time to consider anything you wish to raise during your appointment. You may like to journal before your session or check your journal of previous sessions to get yourself in the right headspace.
Have your phone with you in case we lose internet internet connection and I need to phone you. Make sure it is fully charged before your session. Put your phone in silent mode so other calls do not disturb the session. Also have a pen and some paper with you in case you want to write any notes during your session.
After your session
Make some time for reflective time after the session when you will not be interrupted. Many clients like to journal after a session. If you are anticipating an emotional session (such as may occur with EMDR) let any supportive members of your household know so they may offer extra support after the session, and discuss with them the best way to support you.
Concerns
Please raise anything that is concerning you during the appointment. This may be related to what is being discussed but may also be related to the technology, the audio or visual quality, any discomfort (physical or emotional) or anything else that is disturbing you.