How to set up for virtual sessions

I love working with clients in-person, but I’m also glad that we have the option of virtual sessions. Sometimes clients choose them over in-person because the logistics work better, but even in-person clients can take advantage of virtual sessions when life throws a curveball — the car breaks down, there’s a snow day, or you’re home with a sick kid.

That being said, technical issues such as a shaky internet connection or crackly-sounding headphones can make virtual sessions feel more frustrating than therapeutic. To keep the technology from getting in the way of your connection with your therapist or yourself in session, here are some tips:

Privacy

This is one of the first things to think about when you schedule a virtual session with your therapist. If you’re worried that your kids, coworkers, partner, or neighbors will hear you, you might not feel free to talk freely. When you schedule your session, think about where you’ll be. Arrange to use a conference room if you’re at work, sit in your car, or sit in a park if the weather’s nice. Use headphones if you can, so no one but you can hear what your therapist is saying. If you’re home with a sick kiddo, make sure they’re napping in another room (with a baby monitor near you) or set them up on the couch with blankets, snacks, and a favorite show to keep them occupied while you tend to your own mental health.

Lighting

The cheapest option is to face a window, especially one that has a sheer curtain or at least doesn’t have strong or dappled sunlight streaming in. If you regularly have virtual sessions, you may want to invest in a videoconference light. One of the best sources for this kind of lighting is Lume Cube, but you can find lights at a variety of price points at Amazon, Walmart, or Target. Also consider looking for used lights on eBay or Facebook Marketplace. 

Go hands-free

Get your device out of your hands by using an inexpensive tripod with your phone, putting your iPad in a stand, or using your laptop. Just like lighting, you can find a variety of tripods at all the big retailers as well as used gear on eBay and Facebook Marketplace. 

Turn off your self-view

This is the number one thing you can do to make your virtual session feel more like a face-to-face conversation. Turning off your self-view will remove the distraction of analyzing your own face, messing with your hair, or worrying about what you look like.  It will enable you to stay more connected with your inner experience so you can talk about the things that truly matter to you.

Anything you can do to make the technology less distracting will help you stay more connected to yourself, your conversation, and your therapist. Putting a little forethought into location, lighting, and going hands-free as well as turning off your camera’s self-view will go a long way towards creating a virtual session that feels more like an in-person conversation.