5 Ways to Adjust to Online Therapy as a College Student
Moving to college, whether as a freshman or returning student, comes with plenty of challenges and adjustments to make.
One of those challenges that is often overlooked is switching from in-person therapy to online therapy sessions.
Finding a therapist who is a good fit can be exhausting, which is why continuing sessions with your hometown therapist while in college can be something you choose to do.However, this comes with its own difficulties.
You may have been used to going to the therapy office near your home each week or logging onto Zoom in your own bedroom. Now, you may have to navigate fitting therapy into your hectic schedule, figuring out where you can have enough privacy to engage in therapy, and learning to experience therapy in this new way.
Here are some tips that can help adjust to this new norm while you start online therapy.
Find a Space Where You Feel Comfortable
Plan ahead to make sure you have the dorm room to yourself, rent out a study room, or ask around if there are any quiet spaces. Even your car works! The main priority here is finding a space where you feel comfortable enough to share and engage in the therapy process.
Make sure you also set aside enough time to physically get to this space prior to your session. Look for a spot in your schedule that has at least a two hour gap - this will give you enough time to leave class and walk to whichever space you plan on doing virtual therapy in while also making sure that you also have time to unwind before jumping right into your next class or responsibility.
Be Present and Avoid Distractions
Therapy can be a great time to slow down and take a break from the typical distractions that are usually fighting for your attention. Be sure to put your phone on silent or do not disturb to avoid the urge to pick it up or read any incoming messages. Try noise-canceling headphones or white noise to block out any sounds outside of your room that may be distracting.
Make sure you also have your phone, laptop, or whichever device you will be using fully charged so that you aren’t having to find your charger or move spaces in the middle of your session.
If you live in a space with roommates or suitemates it can also be helpful to let them know what time you have a virtual appointment. This way, you aren’t getting distracted by the possibility of someone walking in and interrupting your session.
Mimic the Office Setting
Setting up your space as close to the office you are used to can help you get into “therapy mode”. This doesn’t mean decorating your room like a therapy office, but instead mimicking the feeling that you have when you are meeting with your therapist in-person.
Does your therapist typically have things like tissues or fidgets nearby that you often reach for? Make sure you have those too. Have some water, coffee, tea, or your favorite beverage.
Prepare by planning to log onto your session and sitting in the virtual waiting room a few minutes early - just as you would sit in the physical waiting room. If possible, using the same space and device for each session can help you mentally get ready for therapy to begin.
Communicate Your Needs With Your Therapist
Communication is key.
You might feel a disconnect from your therapist when switching to online therapy after being used to meeting with them in-person. This is normal, and sharing this with your therapist can help them to better understand your needs.
Be sure to discuss any technical concerns you may have, like the audio or video quality causing problems. Check that you also know the back-up option(s) of what happens if you accidentally get disconnected.
Take Time After Your Session to Unwind
Sometimes sessions are tough, emotional, or draining.
It can seem disruptive when you have to go straight back to class after a session with no time to process what you just talked about. Depending on how much time you have before your next responsibility you can mentally transition from “therapy client” back to “college student” in different ways. Taking a quick drive or walk can allow you to be alone and resemble the feeling of leaving a physical therapy office. Journaling, deep breathing, and stretching can be quick activities to complete before heading out the room.
Creating this post-therapy ritual, whatever that may be for you, is beneficial to help you mentally prepare for the next part of your day without that overwhelming sense of urgency to move on to the next task.
Having support navigating the transition to college can help you continue to make progress toward your therapy goals.
Continuing to work with your therapist while at school can be an adjustment, but can also provide you with a steady, familiar sense of care and support.
I hope these tips are supportive as you are settling into your new normal.
If you’re looking for an online eating disorder therapist or an online trauma therapist, I am able to provide therapy to residents of Pennsylvania, Wisconsin, Florida and West Virginia. Reach out for a free consult call!
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Reclaim Therapy provides online eating disorder therapy, trauma therapy and EMDR therapy in Pennsylvania.
We are also licensed to provide therapy in Florida, Vermont, New Hampshire, Wisconsin and West Virginia. We would be honored to support you in your healing process!