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How to have an excellent first telehealth therapy appointment!
Woo-hoo! Your first online therapy session on the calendar! This is something to celebrate - you have taken a huge step to prioritize your wellness and growth. Now that you have the telehealth appointment scheduled, you may be wondering how you can do your part for a smooth first session. Here some ways you can make sure you have an excellent online therapy appointment.
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Woo-hoo! Your first online therapy session on the calendar. This is something to celebrate - you have taken a huge step to prioritize your wellness and growth. Now that you have the telehealth appointment scheduled, you may be wondering how you can do your part for a smooth first session. Here some ways you can make sure you have an excellent online therapy appointment!
Tips for a great first online therapy appointment
Fill out any pre-session paperwork well in advance of your appointment (24-48 hours in advance is typically requested). This way your therapist will have the opportunity to review them and be prepared to dive in deeper during your session.
Make sure no one else is streaming and using up valuable internet bandwidth! Streaming Netflix or using large MMO gaming takes up a lot of internet, resulting in choppy video or audio. Set your appointment during a time when you can be sure that you will have great internet bandwidth, for example, when no one else is home, or when you know it’s not tv time!
Restart your computer. This can help with making sure your system is ready to go, with no weird hangups going on in the background. Check to see if you have any applications open automatically, and consider turning that setting off.
Turn off any listening or recording devices in your home. We are surrounded by handy technology designed for convenience and safety: Siri, Alexa, Google, Nest, other security systems, and more. These devices often fall into the background of our lives and we forget that they can be listening or recording all the time. Take the time to turn these off to protect your privacy and confidentiality.
Grab your pair of headphones that have a mic. Headphones are super helpful. They add an additional layer of privacy, and it prevents distracting audio echo.
Find a private and comfortable place for your session. Find your go-to therapy spot where you can be sure no one else can hear you, you are alone, and you feel at ease and comfortable to talk. Feel free to add little niceties to your therapy area to make it soothing and therapeutic!
Review the informed consent and technology backup plan. Note any questions or concerns you have, and bring them up with your therapist. It’s important you know exactly what’s in those documents and what the plans are!
A few minutes before your session, go to the link or app provided to you by your therapist. If it takes a bit longer the first time, you’ll have those extra minutes as a buffer so you can be on time for your appointment! Enter any information required.
Take a deep breath and relax. You have made it your therapy session! Enjoy this next part of your healing journey.
I hope these ideas help you to feel more prepared to have a great first session with your online psychotherapist in Connecticut or Virginia. Don’t forget, you can also reach out to your therapist to ask what else they recommend for you to do to prepare. If you are still feeling stuck, feel free to contact me at 860-384-7626 to set up a 15-minute video consultation. I’d be happy to hear about what’s going on and help you find the right therapist for you. If you’re looking for help with anxiety, boosting self-esteem, people-pleasing, or perfectionism, you can read more about how I can help here.
If you’d like to work with me, set up a free 15-minute video consultation by clicking here or call me at 860-384-7626. Let’s chat!
Brittany Hankard, LMFT is a licensed Marriage and Family Therapist in Connecticut and Virginia. Brittany owns an exclusively online private practice called Vibrant Solutions LLC. Brittany loves to help smart, driven, people-pleasing women move from self-doubt and perfectionism to confidence and clarity about their lives. If you are interested in working with her, click here to set up a consult or call 860-384-7626.
What to Expect in Your First Online Therapy Appointment
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Okay so you’re into it and ready to try out online therapy. Now you’re realizing you have a few questions bubbling up, which is perfectly normal! One you may be asking yourself is “what will my first counseling session be like?” I’m here to shed some light on this and hopefully answer most of the questions you may be having!
Let’s imagine you have found a therapist in Connecticut or northern Virginia who you are excited to work with. You seem to be a great fit, and you’re looking forward to diving in! You’ve filled out any pre-session paperwork that they need. It’s time to log on and check in. First sessions are great because they serve as an orientation of sorts to therapy! You will get to go over the ins and outs of your therapist’s practice information and policies. And of course, you will get to go into some more detail about what’s going on with you, what brings you to therapy, and share your hopes and goals with your therapist.
Here are a few items that will likely come up during your first online session. Keep in mind every therapist will have a different flow, and in some cases these topics may take up more than one session! Be patient and trust the process :)
Confirmation of your identity.
Since this is likely the first time you are meeting your therapist, they will want to make sure you are who you say you are! Some therapists will ask to see your driver’s license or another way of confirming your identity. I have my clients upload their ID to the secure patient portal. After verifying your identity, this will likely not need to be done the same way every week.
Confirmation of your current location.
This will be a weekly check-in. As psychotherapists, we need to make sure we know where you are in case you need help. If you have a medical or mental health emergency during the session, having your current address makes it possible for us to get you the help you need as fast as possible.
Talk about the backup plan if technology fails.
Oh, technology. We have all had times when technology has left us high and dry! But don’t worry - your therapist should have a backup plan in place, and make sure you are familiar with it. If you’re reading this during the COVID-19 pandemic, you are probably aware that there is an unprecedented number of therapists, doctors, and other health providers doing their work through video in order to respect social distancing recommendations. This can mean that there are a lot of people using the servers, and can sometimes result in less than perfect tech conditions - pixelated video, cutting of audio, freezing. Fortunately, companies have been rising to the occasion and video quality has still been extremely high in my sessions. Regardless, I have backup plans in place for the off chance that we have video issues. Tech stuff comes with the territory, but it’s easy to roll with the punches when you have a backup plan!
Go over emergency contacts.
Your therapist may verify your emergency contacts and what they may be contacted for. If you have a medical or mental health emergency, it’s super important that your therapist has up to date contact information for at least one emergency contact. This is important regardless, but especially if your therapist is not in the same area as you.
Go over confidentiality and consent forms.
Confidentiality is a big thing in therapy. Your therapist will talk with you about confidentiality, what it means, and what they are mandated to report. Your therapist probably will have you fill out consent documents either digitally or through snail mail. As you go over the policies, ask any and all questions you have, and make sure you understand the practice policies, privacy policies, cancellation policies, etc.
Talk about financials.
Whether you are choosing self-pay or using your insurance, it’s important to lay it all out regarding the processes and expectations for payment. Your therapist will likely go over their system for collecting payment. For example, do they allow using credit cards, and if so how that is done, or how they will collect any copays or coinsurance your plan may have.
Dive into what brings you to therapy.
This will be the time when you and your therapist go over the history of what brings you to therapy: when it started, how long it’s been going on, any patterns, important experiences, family dynamics, and more. Your therapist may ask about your strengths and the things you enjoy. The first few sessions consist of a fair amount of information gathering so that your therapist can have a baseline understanding as you two develop your goals for yourself. This is the start of you and your therapist getting a feel for one another, and start building a therapeutic working relationship.
Your goals for therapy.
You have decided to start therapy because you have goals and ideas of how you would like to grow and change. Share these goals with your therapist! Your therapist will want to take part in this vision and help you get there. It will be so helpful to the process if you and your therapist both have an idea of what you’d like to see improve and how to know if therapy is working!
Your strengths!
Some people have the assumption that therapy is a lot of talking about problems. But therapists like myself want to also hear what you do well! What do you love about yourself? What are some ways you knock it out of the park? What are some things about yourself that you are proud of? No matter how small, noticing these strengths are an important part of therapy!
Special considerations for online therapy.
This is the time you and your therapist can discuss how to make sure your session is private, for example by finding a quiet room to yourself while using headphones and placing a speaker playing music or white noise by the door. You may strategize how to create for yourself a cozy and comfortable therapeutic space in your own home. You may also discuss how to help ensure a good quality internet connection, by restarting your computer, closing any background apps such as Skype, and making sure no one in the home is streaming Netflix or playing MMO games while you’re in session.
Set up your ongoing appointment time.
If you and your therapist haven’t set a regularly scheduled time yet, you likely will in your first session. Many therapists suggest having a regularly scheduled weekly appointment so that the same day and time every week you know you have an hour reserved just for yourself and your growth. A predictable schedule can be great for you and for your therapist.
As you chat with your therapist about the above and more, feel free to express any questions or concerns you carry, as well as any expectations you have for psychotherapy. How do you envision therapy going? What do you assume will occur during a session? Your therapist will want to know these things so that you can collaborate on how therapy will go going forward.
Here’s a bonus tip: after your first session, if any questions or concerns popup, be sure to write them down so you can bring them up in your next session! Your therapist wants to answer any questions you have and make sure you feel comfortable.
I hope this helps you as you prepare for your first online telehealth therapy session! If you still need help finding a therapist in Connecticut or Virginia, feel free to call me at 860-384-7626 for a free 15-minute phone consultation, or schedule it online here. I’d be happy to help you find the right person to work with. If you are looking for help with anxiety, boosting self-esteem, people-pleasing, or perfectionism, you can read more about how I can help here.
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If you’re struggling with all of the changes happening related to the current COVID-19 pandemic, or if you have other personal goals that you are trying to get a handle on, know that you are not alone. This is a challenging time for everyone, with so much uncertainty. If you are feeling especially overwhelmed, anxious, or vigilant, remember you can reach out to a therapist trained in anxiety or trauma to support you! We are here for you.
If you’d like to work with me, set up a free 15-minute phone or video consultation by contacting me here or call me at 860-384-7626. Let’s chat!
Brittany Hankard, LMFT is a licensed Marriage and Family Therapist serving Connecticut and Virginia. Brittany owns an online private practice called Vibrant Solutions LLC. Brittany loves to help smart, driven, people-pleasing women move from self-doubt and perfectionism to confidence and clarity about their lives. If you are interested in working with her, click here to set up a consult or call 860-384-7626.
What is an Online/Telehealth Therapy Session?
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Virtual therapy, telehealth, teletherapy, telemental health, telemedicine, video counseling, online therapy…. There are LOTS of terms floating around out there that all really mean one thing: meeting with your therapist using video/audio technology, similar to Zoom. Telemedicine and telehealth can also refer to other medical and health-related visits, for example with your primary care doctor.
For the purpose of this blog, I’m going to use several of these terms referring to therapy using technology so you can see how interchangeable these terms currently are.
Virtual therapy may feel like a brand-new concept, but it actually has been in practice for several years!
Online therapy has been gaining popularity by the minute, and it’s no surprise why that is! Meeting with your therapist online allows for increased convenience (no traffic to deal with), more flexibility with scheduling since you don’t have to factor in commute, reduced need for child care (for example needing one hour of care vs 2 or more), fewer interruptions due to snow days or illness (since you won’t need to worry about spreading any germs!) and more comfort, as you will be able to stay cozy in your own space.
Typically, telehealth is conducted in such a way that you and your therapist are communicating with one another at the same time - synchronous communication, like when you talk over Facetime with a friend. Asynchronous communication is used to describe ways of communicating that are not simultaneous - for example, email or text. (More examples: Marco Polo and Snapchat could be considered asynchronous communication.)
More recently due to the global pandemic, insurance companies have altered their rules about sessions having video and audio vs. just audio sessions - aka, some insurance companies are now permitting phone sessions to be covered by insurance whereas until recently this had not been the case. This can be beneficial for some clients, for example, those who are less comfortable with using technology. It can also be a great backup plan if there are technical difficulties with the video platform during your appointment. If you are interested in phone sessions, ask your therapist what their thoughts are on them.
When online therapy is carried out at its best, it is executed over a secure and HIPAA compliant video platform, meaning that your information and video are encrypted and kept private from outsiders. Currently, due to the pandemic, these regulations have been loosened at the federal level due to the high volume of need for secure platforms. It is so important that people can still get the care that they need during this pandemic, even while social distancing. (I am pleased to say that I am still able to utilize HIPAA compliant video platforms with my clients.)
One thing to keep in mind is that video counseling is still therapy done face-to-face! You will be able to see your therapist’s facial expressions and they will be able to read your body language (within the limits of the screen, of course!). The beautiful thing is that all of the knowledge, the exploration, the perspective, the empathy, the support that comes with in-person treatment is all the still there as it would be if you were sitting together in the same room.
My clients have found being able to access therapy online makes treatment super convenient, while still having that strong working relationship and connection with me. All in all, video therapy is a useful modality that ensures you are able to get support for your mental and emotional health from the safety and comfort of your own home.
It is real therapy, with a real therapist - using technology to make it easier and more convenient!
I hope this info about online counseling helps you find the right therapist in Connecticut or Virginia. If you are still feeling stuck, feel free to call me at 860-384-7626 for a free 15-minute phone or video consultation. I’d be happy to hear about what is happening and help direct you to the right person, or answer questions about how online therapy would work for you. If you are looking for help with anxiety, boosting self-esteem, people-pleasing, and/or perfectionism, you can read more about how I can help here.
Okay, so now that you’ve learned some more about video counseling, you’re into it and are ready to try out online therapy. You may be wondering “what will my first session be like?”
Stay tuned to learn about what to expect in your first online therapy appointment!
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If you’re struggling with all of the changes happening related to the current coronavirus pandemic, or if you have other personal goals that you are trying to get a handle on, know that you are not alone. This is a challenging time for everyone, with so much uncertainty. If you are feeling especially overwhelmed, anxious, or vigilant, remember you can reach out to a therapist trained in anxiety or trauma to support you! We are here for you.
If you’d like to work with me, set up a free 15 minute phone or video consultation by contacting me here or call me at 860-384-7626. Let’s chat!
Brittany Hankard, LMFT is a licensed Marriage and Family Therapist in Connecticut and Virginia. Brittany owns an online private practice called Vibrant Solutions LLC. Brittany loves to help smart, driven, people-pleasing women move from self-doubt and perfectionism to confidence and clarity about their lives. If you are interested in working with her, click here to set up a consult or call 860-384-7626.
Stuck Coworking with your S.O.? 5 Tips to Thrive While Working From Home
Many people have recently been thrown into working from home, even if you have not been able to do so previously. And, your S.O. may also be at home with you too.
Many people have recently been thrown into working from home, even if you have not been able to do so previously. And, your S.O. may also be at home with you too. This can sound like a vacation to some couples, and a little less fun to other couples. Allow yourselves to have time to adjust to this new normal. You likely will not figure out a perfect system right away, and that is okay. You may find that what works some days will need to be adjusted on other days. Do not expect perfection, from yourself or you S.O. Working from home alongside your sweetie can be a success if you’re able to create healthy boundaries around your workday so you both can be productive and happy.
First, look at your relationship and consider what type of couple you are. Some couples have no issue being around each other pretty consistently. Some couples enjoy much more freedom and independence, and so being stuck together 24/7 may be less than ideal. Remember to do what feels right for your relationship.
Second, before implementing any of these tips, talk with your partner. Having an open dialogue about each of you are experiencing this whole coworking thing, and what ideas you both have, can be so beneficial. You may find that they see the situation differently than you do. Open communication is key.
Third, if you are already frustrated by the situation, take time to yourself to self-sooth. This means taking time to take deep breaths, remembering all of the wonderful things you love about your partner, and seeing the bigger picture. You may be working in a matchbox. Yelling at each other will only put gasoline on the fire. When expressing yourself or making suggestions, speak calmly and with love. Afterall, you do love this person!
Ok, so now down to the tips. Remember to talk with your partner about what will work best for you both. You may need to compromise on some things, because you are different people with different wants and needs. That is okay, and not unlike any other situations you have navigated in the past.
If you can, work in separate spaces. Maybe you can repurpose a kitchen table or coffee table to be a home office. If you use technology for your work, and you have a laptop, this can be pretty easy to do. Creating separate spaces to do your work without breathing down each other’s neck can be key to cowork peacefully.
Take breaks. You may not have a break room or a water cooler to congregate around, but it’s still important to get up, stretch your body, and walk away from work for a few minutes throughout the day. Here’s the idea - you may decide to take breaks separately, to get some alone time. You may decide that you want some breaks together, so you can check in and/or flirt with your S.O. Or you can do a combination of these! If you take a break by yourself, you can go outside, or open a window. Read a book (yes, a real book). Do some meditation - guided or just breathing by yourself. Okay, fine, you can check your phone… but try to do things that are actually nurturing, rather than just feeding that dopamine feedback loop.
Schedule your lunch. Are you a structured person, or someone who prefers a free-flowing day? What about your partner? You may decide to set up a designated time for lunch so that you both have an idea of when to wind down work for midday. This can cut down on frustration if you like to eat at noon on the dot but your partner would rather work until they’re done with a specific task, no matter the time. Again, you can decide to eat lunch separately or together. You can eat in shifts, like back when you were in high school. This could be especially great if you’re not able to work in different rooms. Or you can sit together, have a little lunch date, chat and look at each other’s faces :)
If you have to be on calls, let each other know in advance what time your meetings are, and let them know where you plan to take that meeting. Again, communicating in advance allows there to be less chaos during your day and more cooperation.
Make sure that you both have a real “end” to the workday. What time is work over? It may not be the same for both of you. But make sure that when work is done, it’s really done. Put the laptop and phones away. When your home is also your workplace, it can be very difficult to have a real boundary between when it is time to work, and when it’s time to just be. It can be helpful to have a little ritual to signal the end of the work day, such as turning off a desk light, putting on some fun music (with headphones, if your love is still working), changing into comfy clothes, or putting on some scented hand lotion. The ritual itself does not matter as much as what it represents: an end to the workday. Now you can take off your professional hat, tune into your S.O., and ask them how their day was :)
These are just a few ideas aimed at smoothing out your coworking situation with your S.O. Customize these as much as you need to make it fit for your coworking situation. It is okay to try out new things, throw some ideas out the window, or take it day by day if that works for your relationship. Remember that you and your partner are on the same team, and you both want the best for the other. These tips will hopefully help you to compromise, communicate, and find a little bit of balance during a time when there is something new changing every day.
If you’re struggling with all of the changes happening related to the current coronavirus pandemic, or if you have other personal goals that you are trying to get a handle on, know that you are not alone. This is a challenging time for everyone, with so much uncertainty. If you are feeling especially overwhelmed, anxious, or vigilant, remember you can reach out to a therapist trained in anxiety or trauma to support you! We are here for you.
If you’d like to work with me, set up a free 15 minute phone consultation by contacting me here or call me at 860-384-7626. Let’s chat!
Brittany Hankard, LMFT is a licensed Marriage and Family Therapist in Connecticut and Virginia. Brittany owns an online private practice called Vibrant Solutions LLC. Brittany loves to help smart, driven, people-pleasing women move from self-doubt and perfectionism to confidence and clarity about their lives. If you are interested in working with her, click here to set up a consult or call 860-384-7626.