How to Get the Most Out of Telehealth Counselling
As we face the fast-spreading Omicron variant, many of us are experiencing the switch to telehealth counselling for the first time since the beginning of the COVID-19 pandemic. This change may add to your stress, anxiety, and fear during an already-challenging time — which makes the need for accessible mental health services even greater. Know that you’re not alone: It’s normal to need some extra support as you adjust to the idea of Zoom or phone sessions. Fortunately, virtual therapy has proven to be a robust option for care. Today, I want to offer you six tips to help you get the most out of telehealth counselling.
Before Your Telehealth Counselling Session
Determine where you will participate in your session. If you live alone, this answer may be an easy one. However, if you share a space with your partner and/or children — all of whom are also at home — it’s important to find a quiet spot where you won’t be interrupted. Make sure that your family members know where you will be and that you need this time alone. Decide if having your pet in the room will be helpful or harmful to your ability to focus. If your house is often noisy, you may want to consider using headphones as well.
Make notes about what you want to discuss. You need to prepare for your telehealth session just as you would for an in-person appointment. Reflect on the time since your last visit and write down what you’d like to cover during your upcoming meeting. A specific list of topics or areas of focus will ensure that your virtual time with your counsellor is well-spent.
Set-up your space. To start, make sure your device is charged. It’s very distracting to be 10 minutes into a session and realise that your phone, tablet, or laptop is low on battery. Not only will you lose valuable time with your counsellor, you’ll also experience a disruption to the flow of your conversation. Keep a charger nearby too — just in case! To minimise potential interruptions, turn off notifications on your device. Grab a glass of water, your notes, a notepad and pen, and whatever else you need to feel prepared and focused.
During and Immediately After Your Session
Take notes. Given your new set-up, it may be difficult to fully focus at first. Feel free to write things down, like affirmations, three things to work on, or even just general ideas from your counsellor. This simple tip will help you concentrate on the conversation too.
Use this opportunity to help your clinician get to know you better! If you feel comfortable, take your counsellor on a tour of your space, both indoor and outdoor. A peek at your chaotic living room or peaceful garden may allow them to offer you personalised guidance in the future.
Make time to reflect on your conversation. After a face-to-face meeting, you generally have a drive back to your home, school, or office to think about the discussion points and action items. Rather than diving right back into your daily routine after a telehealth session, take a few minutes to center yourself and review your time with your counsellor. Even a short, 10-minute walk can allow you to process your call before you move into the rest of your day.
The advice above will help you approach your telehealth sessions with an open mind. The most important step you can take, though, is to simply show up. Your counsellor will guide you through the process and answer any questions you may have.
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