Creating a Healthy Virtual Space and Practice: How You Can Make the Most of Your Therapy Through Intentional Rituals
Starting therapy – or continuing your therapeutic journey – takes courage. You've already taken the hardest step by prioritizing your mental health. Now, let's talk about something that might seem small but can make a huge difference: creating the right environment for your sessions.
Your therapy space isn't just about comfort (but that matters too). It's about creating conditions that help you feel safe, focused, and ready to do the meaningful work that therapy requires. Your thoughtful preparation enhances your sessions and truly serves your growth.
“Therapy isn’t just another task to check off the list, but a conscious, self-honoring practice that deserves presence and care.”
—Natalya Bowen, LMSW, TTC Psychotherapist
The Essentials: Privacy, Comfort, Focus and Connection
Privacy is key. You need to feel confident that your conversations won't be overheard or interrupted. This isn't just about logistics – it's about your own psychological safety. When you know that you're truly private, you are more comfortable accessing deeper parts of yourself and speaking more honestly about difficult topics.
Comfort matters. Because your comfort supports this kind of openness, try to choose a spot where you can sit comfortably on a screen for the length of your session. This might be your favorite chair at home, a private office at work (if you feel comfortable discussing personal topics there), or a quiet corner of your bedroom. The key is to find a place where you feel safe being honest and open – because that's what real therapeutic work requires.
Maximize focus and presence: It’s also important to minimize your distractions. If possible, put your phone on silent, close unnecessary browser tabs, and if you're at home, let the people in your household know you're unavailable. If you're in a private space in a public or work environment (such as in dedicated privacy pods), position yourself away from high-traffic areas, turn your screen away from any passersby and wear noise-cancelling headphones. Putting yourself first by maximizing focus will allow you to fully engage.
Ensure connection: It’s essential that your connection to telehealth be strong and stable. The process of virtual therapy can indeed be deeply intimate, and is at its best when the therapist and client have a quality connection, allowing for clear sound and visuals, seamless communication and full use of the allotted time.
Choosing Your Space: Home, Work, or Somewhere Else?
At Home: This is often the most private option, where you can control your environment completely. You know the wifi situation, you can manage interruptions, and you're in familiar surroundings that might help you feel more relaxed.
At Work: For many who are busy juggling work and family or personal commitments scheduling therapy while at work might be optimal.If you have a private office with a door that closes or if you have access to a telephone “booth” or “privacy pod,” this might work well—especially if you're comfortable separating your therapy time from your home life. However, only choose your workplace if you genuinely feel safe discussing personal, vulnerable topics there. Can you speak freely about family issues, relationship problems, or emotional struggles without worrying about colleagues overhearing? If there's any doubt, consider other options.
Your Car: While not typically a first choice, parking in a quiet spot with good cell service can offer privacy and familiarity and can be a viable option. Just make sure you're comfortable and your phone is well-charged.
The bottom line is this: the best space is wherever you can be most honest. Therapy only works when you can access your authentic thoughts and feelings; this requires vulnerability and absolute privacy.
“Therapy can effectively happen in different spaces, with proper care and attention."
—Jennifer Shoemaker, LMSW, TTC Psychotherapist
Navigating Challenging Situations
When You Have Kids: Parenting while prioritizing your mental health can feel like an impossible juggling act. Here are strategies that work:
Schedule strategically. Try to book your sessions during your kids’ school hours, nap times, or when another caregiver can be present. Evening sessions after bedtime can work well too!
Create a backup plan. Have quiet activities ready – coloring books, tablets with headphones, or a special "therapy box" of toys that only comes out during your sessions. Explain to older children that this is "quiet time" and establish clear boundaries.
Be honest with your therapist. They can help you navigate interruptions and even incorporate parenting challenges into your therapeutic work when relevant. (Check out our last post to learn more about how we feel about that!)
Consider childcare. If possible, even an hour of babysitting or support from a tween-aged “parent’s helper” who can play with your kids in the next room while you are in your session can be a worthwhile investment. Remember that taking care of your mental health ultimately benefits your children too.
Dealing with Roommates or Family Members: Living with others can make finding private therapy time feel tricky, but it's absolutely doable with some planning and communication.
Explain that you need uninterrupted time for an important appointment. Most people are understanding when you're direct about your needs.
Use visual cues like a closed door, or a "Do Not Disturb" sign.
Use a white noise machine outside your door to improve sound privacy.
Negotiate your schedules. Try to work out specific times when you get privacy in shared spaces. Trading "quiet hours" with roommates can benefit everyone.
Tech Troubles and Connectivity Issues: Nothing's more frustrating than technical glitches interrupting an important conversation, but a little preparation can save you from most headaches.
Test everything beforehand. Check your internet connection, camera, and microphone at least 15 minutes before your session. This reduces anxiety and prevents session time from being eaten up by technical difficulties.
Have a backup plan. Know your therapist's phone number and or email in case the video fails. Some sessions can continue effectively by an alternative HIPAA compliant platform.
Position yourself well. Sit close to your router if possible, ensure your device is charged or plugged in, and position your camera at eye level to maintain that important sense of connection with your therapist.
Create good lighting. Natural light works best, but a lamp positioned behind your device can help your therapist see your facial expressions—an important part of therapeutic communication.
The Deeper Work: Preparing Yourself Mentally and Emotionally
Creating the right physical environment is just the beginning. The internal work you do—both in preparation for sessions and between them—is equally important. Before each session, take a few minutes to center yourself. What's been on your mind since your last session? What do you want to focus on today? This brief check-in helps you transition from your daily routine into therapeutic space.
Your therapy time is precious, and having a roadmap can help you use that time in the best way. Be careful not to feel pressure to stick rigidly to an agenda, because sometimes the most important work emerges spontaneously, but having some direction can feel both helpful and empowering.
You may find that developing routines before and after your sessions will help to make your personal therapy space an ideal place to work on your mental health. This could include brewing a cup of tea or coffee beforehand, going for a brief walk, doing some deep breathing/meditation, or setting an intention for your session. These rituals help your mind and body recognize that you're entering a special, protected space for your own growth and healing. After sessions, you might find that some gentle stretches or even sitting quietly for a few minutes helps you process and transition back to your regular activities.
It’s also important to remember that therapy doesn't end when your session does. The insights, challenges, and homework your therapist gives you are meant to be integrated into your daily life. Creating space for this integration is helpful.
Remember to be patient with the process. Some weeks will feel more productive than others. Some insights will take time to fully understand or implement. Trust that growth isn't always linear. Pay attention to how you feel and react in various situations throughout the week. This awareness provides rich material for future sessions and helps you recognize growth.
Real change happens in the “being” and the “doing”, not just the “knowing”. So if your therapist suggests coping strategies or communication techniques, commit to practicing your new skills between sessions.
Remember: You're Worth the Effort
All of this preparation and attention to detail serves a deeper purpose: it honors the importance of your mental health and the courage it takes to engage in therapy. When you create the best conditions for your sessions, you're sending yourself a powerful message that this work matters, that you matter.
Some days, despite your best efforts, things won't go perfectly. Your kiddo will have a meltdown, your internet will cut out, or you'll feel too scattered to focus. That's okay. Your therapist has been trained to understand that imperfect sessions can bring valuable insights.
The goal is not perfection. It's about creating the best conditions possible for your own self-discovery and healing. You're already doing something incredibly important by showing up for yourself.
