In addition to checking your internet, you also want to become familiar with the tool your therapist uses before the first appointment, which should also comply with HIPAA, advises Ejelonu. Sort out any technical issues ahead of time, such as verifying an account, creating a password, making sure your camera is working, and your computer or phone is fully charged.
Make a list
“Do you have something you want to start talking about, or at least a starting point,” said Tiarra Morris, a licensed mental health clinical counselor and a licensed North Carolina clinical addiction specialist. My sessions with Morris, with whom I connected via Open Path Psychotherapy Collective, begin personally with pre-pandemic. A month in Covid we decided to move on to virtual sessions, which were smoother than I expected. Telehealth was already a service that Morris provided before the pandemic drove many of us to virtual therapy, so she knows how it can work. Since the pandemic, Morris has received a constant stream of referrals and taken on new customers that are completely virtual.
Compiling a list can seem like a high order during a pandemic. But it does not have to be a complete or detailed list. In fact, it can be as simple as the stressors that coexist during a crisis. Ejelonu does not prepare much for a therapy session, she says, unless there is a conversation she knows she wants to think about. “Then I’ll write it out to make sure I remember it.”
I am also writing down, usually on a Post-it note I keep on my wall or desk, some topics I want to discuss with my therapist, which may occur between sessions – for example, a disturbing situation at work. The note helps to jog my memory, especially since stress and anxiety can cause memory loss. I make the list for myself and share the topics I want to discuss as soon as the session begins.
Be present and comfortable
One of the benefits of telehealth is that you can be anywhere and contact your counselor. But Morris warns against trying to hold a counseling session while driving, multitasking or doing any activities that will distract you from your session. To help customers stay present, Morris recommends an environment that is safe and familiar. For example, if you have a favorite seat in your home that makes you feel relaxed and comfortable, try this for your session with virtual therapy. ‘
As a customer, you also want to make sure that your space is free of distractions. It can be difficult to find a distraction-free place during a time when many Americans work from home (and many distance students go to school). Davis encourages’ people to put their devices on ‘Do Not Disturb’ because receiving a text message or receiving a phone call can serve as a distraction from the therapy. “
If virtual therapy is not accessible to you, there are other resources that may suit you well.
Instagram accounts boost
After ending my habit of socializing through social media, I began to encounter a whole new world of constructive, mostly free, emotional well-being content. This is useful if I want to listen to sound therapy, practice some yoga movements or learn deep breathing techniques. Emotional and mental wellness pages on social media not only offer tips and advice that can help you stay centered, but you can also exercise in a virtual community – if you want. Virtual therapy may not be financially accessible or desirable at the moment, but you are looking for other forms of support. Here are some sites that can help you prioritize your mental and emotional health and well-being.
A “wellness concept and cafe” with monthly memberships for virtual yoga, energy work, meditation, breathing work and other healing methods. While Heal Haus offers individual sessions, it also offers a virtual workplace wellness program to help organizations focus on the workplace. Once you create an account, it’s easy to sign up for classes. The IGTV videos are an excellent introduction to what you can expect from Heal Haus classes.
I experience the transforming forces of rest. But since 2016, the Nap Ministry has let us know that naps and rest are sacred and liberating. According to the Sleep Foundation, adults between the ages of 26 and 64 need seven to nine hours of sleep. The ministry of Nap calls on us to integrate deep rest into our lives – and offers ideas for rest, such as taking a longer shower, daydreaming, dancing slowly, taking a good bath or doing some yoga postures.