In recent years, virtual therapy has transformed how we access mental health care. With the convenience of attending sessions from your home and the potential to work with therapists who might otherwise be out of reach, individual therapy has never been more accessible.

However, making the most out of your virtual therapy sessions requires a bit of strategy. As an individual therapist in private practice, I’ve seen firsthand what works and what doesn’t when transitioning from in-person to online therapy. Here, I’ll share essential insights and strategies to help you optimize your virtual therapy experience.

Why Is Virtual Therapy So Popular?

Virtual therapy became a cornerstone of mental health care during the COVID-19 pandemic and continues to be a preferred option for many. A study by the American Medical Association (2021) reported that telehealth services increased by over 5,000% during the first few months of the pandemic and have maintained a steady presence as a key part of health services. This shift has shown that virtual therapy sessions are not just a stopgap measure, but a viable and effective form of care.

The accessibility of individual therapy via telehealth has allowed people to receive mental health support without the barriers of travel, time constraints, or geographic limitations. In fact, the state of Illinois recognized its importance and legally required telehealth services to be covered for mental health by plans that cover in-person services. If it suits you, take advantage of the option!

Consider these tips for maximizing your virtual therapy experience!

1. Create a Sacred Space for Your Sessions

   One of the most critical aspects of successful virtual therapy is creating a space that feels safe and dedicated solely to your sessions. Remember the calming atmosphere of a therapist’s office? Recreate that at home.

   Why This Matters – In a therapy office, there’s a sense of peace, privacy, and separation from daily life. At home, it can be easy to let distractions creep in—the dishwasher beeping, kids running through the house, or your phone lighting up with notifications. To combat this, carve out a consistent space for your sessions. It doesn’t need to be elaborate—a comfortable chair in a quiet corner will do.

   Therapist’s Tip – I had a client who found it impossible to focus at home due to thin walls and a roommate. Their solution? Sitting in their parked car and using a portable hotspot for the internet. While unconventional, it allowed them to focus fully on their individual therapy without interruptions.

   Pro Tip – Invest in noise-canceling headphones or a white noise machine to block out background sounds and enhance privacy.

2. Treat Your Virtual Therapy Session Like an In-Person Appointment

   It’s easy to forget that a virtual therapy session is just as important as an in-person meeting when you’re sitting in your living room. Dress as if you were attending therapy in person and don’t log on from your bed—this simple act can shift your mindset and help you approach the session with the seriousness it deserves.

   Why This Works – Psychology has long shown that our environment impacts how we feel and behave. Dressing up and “being up”, even if only slightly, helps prepare your mind to engage in deep, productive conversations.

   Many clients report that wearing their usual work attire for sessions rather than loungewear puts them in a more professional and proactive state of mind. They reported feeling more focused and better prepared to address their therapy goals.

   Pro Tip – Start each session by setting an intention. This helps maintain a sense of routine and keeps your therapy goals front and center.

3. Check Your Technology Ahead of Time

   There’s nothing worse than pouring your heart out only for your screen to freeze mid-sentence. Make sure your internet connection is strong, your computer (use a computer instead of your phone if at all possible) is fully charged, and that you’ve tested your audio and video settings before starting. This simple step can save you from frustration and lost time.

   Therapist’s Tip – I can’t count the number of times technical difficulties have interrupted a breakthrough moment. To avoid this, log in a few minutes early and troubleshoot any potential issues.

   Tech Tip – Familiarize yourself with the platform your therapist uses. Therapists at Tandem Psychology use doxy.me or other HIPAA-compliant software. This ensures smooth navigation during your virtual therapy sessions.

4. Maintain a Distraction-Free Environment

   A common mistake clients make is multitasking during their virtual therapy sessions. It’s easy to check your phone or respond to a quick email, but multitasking reduces the effectiveness of your therapy.

   Case Example – One client struggled with chronic distraction during sessions, often responding to pings from their employer. We addressed this by creating a “work time-out” rule for their therapy hour. The result? They became more engaged, and their progress accelerated.

   Strategies for Success –

   • Silence your phone and Slack messages and turn off notifications.
   • Put a block on your work calendar and tell your colleagues you have a standing appointment.
   • Use headphones to help you stay present.
   • Close any unrelated tabs or applications on your computer.

5. Communicate Openly with Your Therapist

   Unlike in-person sessions where nonverbal cues are more visible, virtual therapy relies heavily on verbal communication. If something isn’t working—like the therapist’s volume is too low, or their background is distracting—say so. It’s also essential to be explicit about how you’re feeling since bodily cues may not be as apparent.

   Why This Matters – A strong therapeutic relationship hinges on open communication. Your therapist wants to create the best possible experience for you, so don’t be shy about providing feedback.

   Therapist’s Perspective – I once worked with a client who felt disconnected during our virtual sessions but didn’t tell me until weeks later. Once they shared this, we adjusted our approach by incorporating more interactive exercises and check-ins, which revitalized our sessions.

   Pro Tip – Practice naming your emotions out loud. Instead of expecting your therapist to pick up on subtle cues, tell them, “I’m feeling frustrated,” or “I’m feeling anxious.” This makes it easier for your therapist to guide the conversation effectively.

Connecting with the Right Individual Therapist in Chicago

Finding a therapist who understands your unique experiences is crucial for meaningful therapeutic progress. Therapeutic fit is crucial for fostering trust and effective communication between a client and therapist, as it directly impacts the success of the therapeutic process. Telehealth therapy expands the options for finding the right therapist, allowing individuals to connect with professionals who align with their specific needs and values.

This is especially true for those in the queer and LGBTQ+ community who seek affirming spaces to explore their thoughts and emotions. Fortunately, Chicago offers a range of resources for LGBTQ+ affirmative therapy, but those opportunities have been more limited for people in Chicago’s suburbs and more rural Illinois.

Whether you’re located in the heart of Chicago’s Lakeview, a neighborhood known for its vibrant LGBTQ+ community, or elsewhere in Illinois, virtual therapy has made queer and LGBT affirming therapy even more accessible!

Embrace the Full Potential of Virtual Therapy

Virtual therapy is here to stay and it also offers incredible benefits. By creating a dedicated space, treating your session like an in-person appointment, managing technology, eliminating distractions, and communicating openly, you can make the most out of your virtual therapy sessions. Remember, therapy is an investment in yourself—approach it with intention, and the rewards will follow.

Ready to Start?

Are you ready to start or continue your individual therapy journey with virtual sessions? Implement these tips to maximize your experience, and don’t hesitate to reach out to a trusted professional to guide you through it.

At Tandem Psychology, we’re well-versed in virtual therapy and ready for you! Whether it’s for navigating life transitions, managing anxiety, or finding support during tough times, virtual therapy can be a transformative tool. Your mental health deserves the best, so set yourself up for success today.

This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed health care provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.