How to Have a Great Online Counselling Experience: A Guide for Clients

One of the unexpected silver linings of the COVID-19 pandemic has been the increased availability of online counselling (we’ll take the wins where we can get them!). Back in 2020, many of us had no choice but to switch from in-person to virtual sessions, and the result has been that many people now prefer to meet with their counsellor virtually rather than trek into an office. Now, more than ever, therapy is more accessible, flexible, and convenient. That said, if you’re new to online counselling, you might be wondering how to make the most of it. It’s not complicated, but a few small adjustments can make a big difference in how comfortable and effective your sessions feel.

Tips to Have the Best Online Counselling Experience

Find a quiet private space

If possible, set yourself up in a quiet room where you can close the door. If privacy is a concern because you live with family, roommates, or a partner, consider asking them to step out for a walk or run an errand during your session.

Even if you don’t mind having people moving around in the background, I still encourage you to find a private space for your session. It’s natural for all of us to feel just a little more guarded when others could be listening in on our conversations even if you might tell that person about your session later. You might not even realize you’re filtering yourself, but when you know you have total privacy, it’s easier to be open, honest, and fully engaged in the conversation. Therapy is most effective when you feel completely free to express yourself.

Privacy isn’t just important for you; it also helps your counsellor stay focused and fully present. When people are walking in and out of the room or lingering in the background, it can be distracting and make it harder for your therapist to read the situation. A big part of therapy is gauging what feels safe and comfortable to talk about in the moment, and if your therapist isn’t sure who else is listening, they may hold back from helping you dive into deeper, more personal topics. Creating a quiet, private space helps both you and your counsellor focus so you can get the most out of your sessions.

Tip: if you have roommates or family members at home that might be able to hear your session try taking a phone, laptop, or tablet and putting on some white noise just inside or outside of your door. You can also use headphones or buy a noise machine if you’re looking for privacy on a regular basis.

Set yourself up for Comfort

Think about what will help you sit comfortably for the duration of your appointment. For example, having a stable place to set your device can make a big difference. It’s not very comfortable (or easy to focus) when you’re holding your phone up to your face for 50 minutes!

You can also bring anything that helps you feel comfortable and at ease—a blanket, a cup of tea, etc. And as long as they’re not too distracting for you, pets are always welcome!

Tip: If possible, try setting up for your counselling appointment somewhere that isn’t your usual work-from-home spot. It can be easier to switch gears, especially during a busy day, when you’re not in “work mode” physically or mentally.

Log in a Few Minutes Early

Just like if you were coming to an office to meet a counsellor, you would likely arrive a few minutes before your appointment time to make sure you were in the right place, and to have a few minutes to feel settled. The same applies to attending a virtual counselling session. Take those few minutes to make sure the tech-stuff is sorted and that you have a few minutes to relax before your session starts.

Tip: Set up your device and login to Zoom a few minutes early to make sure you won’t get delayed by any unexpected updates or computer issues.

Give Counselling Your Full Attention

Turning off other distractions can help you get the most out of online therapy

One of the biggest perks of online therapy is that you can do it from home, but that also means everyday distractions are just a few steps away. It might be tempting to fold laundry, tidy up, or quickly check your phone during your session, but multitasking can take you out of the moment. Therapy is most effective when you’re fully engaged, giving yourself the time and space to reflect, process, and connect without interruptions. Treat your session like you would an in-person appointment—set everything else aside and focus on yourself for that time.

Just a quick note - please avoid doing sessions while driving! Even if you’re used to talking on the phone in the car, therapy requires a level of attention that’s just not safe behind the wheel.

Tip: Before your appointment, turn off any notifications on your phone or laptop. Even a quick glance at a message can pull you out of the moment.

Make sure you’re visible on camera

Try positioning your camera so that your whole face (and as much of your upper body as possible) is visible. If you’re attending with a partner cozy up on the couch or at your kitchen table so that both of you are visible on camera. Also, avoid sitting with a bright light or window behind you—it will put your face in shadow. Instead, sit facing a window or turn on a lamp in front of you for better lighting.

Tip: If possible, turn on a lamp in front of you or sit facing a window.

Hide your Self-view

I cannot emphasize enough how important this is! While most of us are starting to get used to seeing our own image when we’re in virtual work meetings and video calls with family it can be very distracting -it’s hard not to focus on how you look rather than what you’re saying or feeling. Seeing only the person who you are talking to, and not constantly switching to look at yourself is an important part of being able to connect and focus. Most platforms like Zoom allow you to hide your self view so you can focus entirely on your session. 

Tip: Log in early and take a minute to adjust your settings or ask your therapist how to hide your self-view. See instructions on how to hide your self-view in Zoom.

Pause Before Jumping Back Into Your Day

After your session, give yourself a few moments to pause and process before jumping back into your daily routine. When attending an in-person session the drive or walk home naturally provides time to decompress and reflect—but with online therapy, it’s easy to go straight from a deep conversation to answering emails, making dinner, or dealing with household tasks. Taking even a few minutes to sit quietly, journal, or go for a short walk can help you absorb what came up in your session, process any emotions, and integrate new insights before re-engaging with the rest of your day.

Tip: When you book your appointment block off at least a 15 minute buffer in your calendar for after your appointment.

Making the Most of Your Time in Therapy

Virtual counselling is a flexible, accessible way to get the support you need, and a little preparation can go a long way in making your sessions feel comfortable and effective. Most importantly, remember that this is your time—an opportunity to focus on yourself, explore your thoughts and emotions, and receive the support you deserve.

Why not see for yourself? 

Book a free 15 minute phone consultation and see whether online counselling is the right fit for you.