5 Tips for Making the Most Out of Your Online Therapy Sessions

Online therapy is a powerful, flexible tool for healing—and just like with anything in life, the more intention you bring to it, the more you’ll get out of it. Whether you’re brand new to virtual counselling or you’ve been doing sessions for a while, these five tips will help you maximize the impact of your time with your therapist.

1. Set the Stage for Focus

Create a dedicated space where you feel calm and free from distractions. You don’t need a perfectly curated room—a quiet bedroom corner, a parked car, or even a cozy chair with a door closed will do.

Before your session:

• Silence notifications

• Let others know you need privacy

• Have tissues, water, and a notebook nearby

• Use headphones for added focus and confidentiality

A calm environment helps your brain feel safer to open up.

2. Reflect Before You Log In

Take a few minutes before your session to check in with yourself. Ask:

• How have I been feeling this week?

• What’s been on my mind the most?

• Is there something specific I want to talk about today?

Jotting these thoughts down can help you start the session with clarity—and make sure the things that matter most don’t get lost in small talk or nervousness.

3. Be Honest—Even If It’s Uncomfortable

Your therapist isn’t there to judge you. They’re there to help you grow. That means it’s okay to say:

• “I don’t know how to talk about this.”

• “This feels really hard to admit.”

• “I’m not sure if this is important, but…”

Honesty is where healing begins. The more real you are, the more effective therapy becomes.

4. Take Notes (or Voice Memos) After

The insights don’t end when the session does. Taking a few minutes afterward to reflect or journal helps you:

• Reinforce breakthroughs

• Track patterns

• Remember tools or suggestions

• Stay connected to your process between sessions

Bonus: bring these notes to your next session to pick up where you left off.

5. Commit to the Process (Even When It’s Hard)

There will be sessions when you don’t feel like showing up. There will be sessions when you leave feeling raw or tired. That’s normal. In fact, it’s a sign you’re doing deep emotional work.

Progress isn’t always about feeling better. Sometimes it’s about feeling more—to heal the stuff that’s been buried.

The key is consistency. Keep going, even when it’s hard. Especially when it’s hard.

Final Thoughts

Therapy isn’t a magic fix—it’s a process. One that works best when you meet it with intention, openness, and patience.

Whether you’re navigating anxiety, healing from past trauma, or just trying to understand yourself better, your online therapy sessions are a powerful space for growth. And you deserve to get the most out of them.

Ready to start or get more from therapy? Book your next session at Alberta Online Counselling and take the next step in your healing journey.