How To Use Self-Care Practices to Enhance Your Therapy Experience
Teletherapy has made mental health care more accessible than ever. Whether you’re new to therapy or a seasoned client, engaging in self-care practices can be a powerful way to make your teletherapy experience even more effective. Self-care doesn’t just help you feel better during or after a session—it also enhances your overall mental well-being, helping you get the most out of your therapy journey. Below are some self-care strategies that can elevate your teletherapy sessions and support your mental health progress.
1. Create a Comfortable and Private Space
The environment you’re in during a teletherapy session can greatly impact your experience. Ensuring that your space is calm, quiet, and free from distractions is essential for being fully present during your session. If possible, choose a space where you feel safe and comfortable. This might be a cozy corner of your living room, a bedroom, or even a designated home office.
To reduce distractions, close unnecessary tabs on your computer, mute your phone, and let anyone else in your household know that you’re in a session so they can respect your privacy. The goal is to create an environment where you can focus on yourself and the work you're doing with your therapist.
2. Prepare for the Session
Just as you would prepare for an in-person therapy appointment, it’s important to take a few moments to mentally prepare for a teletherapy session. This can help you feel more centered and ready to engage. Here are a few ways you can prepare:
Reflect on Your Week: Take a moment to think about what’s been going on in your life—whether it’s achievements, struggles, or emotional shifts. Jot down any thoughts, feelings, or challenges that you want to discuss with your therapist.
Set an Intention: Before each session, consider what you hope to achieve. Whether you want to work on a specific issue, gain clarity, or just process your emotions, having an intention can keep you focused and help guide your conversation.
Have Necessary Tools Ready: If you’re using a notebook or journal to take notes, have it handy. If your therapist has assigned any exercises or homework, make sure you’re prepared to review them during your session.
3. Practice Mindfulness Before the Session
Taking a few minutes to practice mindfulness or grounding techniques can help you center your mind and ease any anxiety before your therapy appointment. Being present during a session is crucial for making progress, and mindfulness exercises can help you get into that headspace.
Try these mindfulness practices before your session:
Deep Breathing: Sit comfortably, close your eyes, and take slow, deep breaths. Inhale for a count of four, hold for four, and exhale for four. Repeat for a few minutes to calm your nervous system.
Progressive Muscle Relaxation: Starting from your toes and working up to your head, tense and then relax each muscle group in your body. This helps release physical tension, which can be a barrier to focusing during your session.
Grounding Techniques: If you’re feeling anxious, focus on your senses. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This can bring you back to the present moment.
4. Get Comfortable
Maintain a comfortable posture during your session. This will mean something different to everyone, but physical discomfort will likely distract you during your session.
5. Manage Emotional Overwhelm
Therapy can bring up strong emotions, and some sessions may feel intense or overwhelming. It’s normal to feel vulnerable, especially when you’re discussing sensitive topics. If you start feeling emotionally overwhelmed during your session, there are strategies you can use to regain your composure:
Take Breaks: If the emotions feel too much, it’s okay to pause and take a few deep breaths. You can ask for a brief moment of silence to collect your thoughts.
Ground Yourself: Try a grounding technique to reconnect with the present moment. You can focus on the sensation of your feet touching the floor, or hold onto an object that brings you comfort.
Communicate with Your Therapist: If something feels too difficult to handle, communicate this. We will work together to adjust the pacing of the session and ensure support is offered in a way that respects your emotional state.
6. Journal After Each Session
Writing in a journal after your session can be a helpful way to process the discussion and deepen your understanding of what was covered. Journaling allows you to reflect on insights gained, track your progress, and note any emotions or thoughts that came up during the session. Over time, this can serve as a valuable tool to recognize patterns, set goals, and identify areas that need more attention.
Here are some prompts to guide your journaling:
What were the key takeaways from today’s session?
How did I feel during the session? Were there any emotions I want to explore further?
What action steps or exercises did my therapist suggest? How can I incorporate them into my daily life?
Are there any topics I want to revisit or explore in future sessions?
7. Practice Self-Compassion
Therapy can be challenging, especially when you’re confronting difficult emotions or experiences. It’s important to practice self-compassion on your therapy journey. Be gentle with yourself when things feel tough, and acknowledge that progress takes time. Remind yourself that therapy is a process, and it’s okay to take small steps.
Acknowledge Your Effort: Celebrate the fact that you are showing up for yourself by engaging in therapy. That in itself is an act of self-care and courage.
Be Kind to Yourself: If a session feels particularly hard or you didn’t make as much progress as you hoped, be kind to yourself. Healing is not linear, and every session brings you closer to your goals—even if it doesn’t always feel that way.
8. Implement Positive Lifestyle Changes
Incorporating positive habits outside of therapy can also support your mental health and enhance the impact of your teletherapy sessions. Engaging in regular self-care routines can help you feel more balanced and grounded.
Some self-care practices to consider:
Exercise Regularly: Physical activity has been shown to reduce stress, anxiety, and depression. Even light exercise, like walking or stretching, can have a positive impact on your mental health.
Eat Nourishing Foods: Fueling your body with balanced meals can help you feel more energized and present. Avoid excessive caffeine or sugar, which can increase feelings of anxiety or jitteriness.
Sleep Well: Prioritize getting adequate rest. A well-rested mind and body are better able to process emotions and engage in the therapeutic process.
In summary
Teletherapy is a valuable tool for addressing mental health concerns, and when paired with self-care practices, it can become even more effective. By creating a supportive environment, preparing for sessions, practicing mindfulness, and engaging in self-compassion, you can enhance your therapy experience and make it a meaningful part of your journey toward emotional well-being. Self-care isn’t just about feeling good in the moment—it’s about creating a foundation for lasting growth, healing, and personal transformation.