The Room Matters Too: Setting up your Telehealth Space with Intention

Studies indicate that teletherapy can be equally effective as in-person sessions for various issues and can enhance overall quality of life. Telehealth increases access to services and eliminates the obstacles of travel time and distance. Preparing for telehealth involves setting up your own space to maximize the benefits of your therapy session. This guide provides several useful tips on how to optimize your home environment for teletherapy sessions.

Choosing the Right Location

If you have ever been in a space that's felt chaotic and then felt instant relief when you left, you've experienced the impact that a space can have on mood. For this reason, we want to make sure you have a good space to meet.

When considering a space for our sessions, keep the following in mind:

• Comfort: A comfortable environment can help you relax and engage more fully. This may be in your living room, bedroom, or anywhere you feel most comfy. Consider seating that is padded and comfortable to sit in, a warm blanket, and a temperature-controlled space.

• Minimal Distractions: Choosing a space with few distractions can allow for greater focus and presence during our time together. Consider turning off your TV, shutting the blinds, and setting up your screen in a private place.

• Noise Level: Try to find a location in your home that isn't super noisy; excessive noise can make it harder to concentrate.

• Lighting: Consider a space that has natural lighting. This can help you avoid harsh lighting, and natural light can have a positive impact on mood.

• Privacy: Plan to meet in a space that is private so that you don't have to feel like you need to refrain from saying certain things. If you feel others can hear you, consider getting a small sound machine to place outside of your door during sessions.

  
  

 By selecting the right space, you can create an atmosphere that fosters connection and presence during our sessions.

Technology Setup

When it comes to meeting virtually, the technology you use is an important factor. In order to make telehealth more seamless, it's important you have a good connection and test your device to ensure it is working well.

When thinking about your technology setup, keep the following in mind:

• Reliable Internet Connection: Ensuring strong bandwidth to avoid interruptions. You can check the speed and performance of your Internet connection using FAST.com. For the best quality audio and video, your download and upload rates should be 1.5 Mbps or higher.

• Device Choice: When thinking about what device to use, I would encourage a device that doesn't have to be held, has a larger screen, and good audio.

• Sound Quality: Make sure that your device speakers and microphone are working well. You can test this by phoning a friend and ensuring you hear each other well.

If you run into any tech hiccups, we will work through them together.

Preparing Mentally and Emotionally

Traditionally, driving to therapy was a way that people got "ready" for sessions. Because we are meeting virtually, it's important that you have another way to prepare for sessions.

When getting ready for sessions, keep the following in mind:

• Creating a Ritual: Consider establishing a pre-session routine to help you transition into therapy mode. This may look like warming a nice cup of herbal tea, taking a few deep breaths, or reviewing your journal. Instead of driving to the session, a routine can help you get in the right headspace for our time together.

• Decluttering: Wherever we meet, consider keeping the space tidy to promote a clear mind and reduce anxious feelings. Clutter can be overwhelming for your brain, and having a nice clean space allows you to focus.

• Accessibility to Tissues: Have a box of tissues nearby. You never know when you may need them, and it's best to have them on hand for when the moment arises.

• Setting Boundaries: Inform others you live with about the importance of undisturbed session time. If you feel comfortable, let them know when your session is and ask that they refrain from entering your space during that time.

Being mentally prepared for the session can help you join ready to talk about what's been on your mind.

When it comes to being ready for your telehealth session, keeping the above tips in mind can help you feel ready to focus on your mental health.

Ready to start your telehealth journey? Reach out today!

This content is meant to inform and support and is not a substitute for professional mental health treatment. If you are in crisis, please contact 988 or your nearest emergency room. This post was written with the assistance of AI tools. 

Sources: Bulkes, N. Z., Davis, K., Kay, B., & Riemann, B. C. (2021). Comparing efficacy of telehealth to in-person mental health care in intensive-treatment-seeking adults. Journal of Psychiatric Research, 145(1), 347–352. https://doi.org/10.1016/j.jpsychires.2021.11.003