What is online therapy?
Online therapy, telepsychology, or web therapy is a convenient and accessible alternative to seeing a psychologist in person. Numerous websites and apps offer virtual access to therapists. Therapists can also expand their practice into telehealth, which involves providing their services via voice and video calls and text messages. You can seek individual and couples therapy online. Many psychiatrists also offer virtual services.
For which conditions can you seek online therapy?
Since online therapists have the same training and qualifications as psychologists you see in person, they can cater to people with various mental health conditions. These include:
- Depression
- Bipolar disorder
- Generalized anxiety disorder
- Social anxiety disorder
- Panic disorder
- Schizophrenia
- Substance use disorders
- Attention deficit-hyperactivity disorder (ADHD)
What are the benefits of online therapy?
Online therapy has several advantages, such as:
- Since you can attend online therapy sessions from any place of your choice, you can ensure maximum privacy. It also ensures everyone can access mental healthcare, including people with fewer options for psychologists practicing around them.
- People experiencing mobility issues, recovering from chronic illnesses, or needing childcare can benefit significantly from the flexible nature of online therapy.
- Online therapy is remote, which allows you to save on transportation costs.
Things to consider before starting online therapy
Online therapy is an excellent option for patients who are comfortable communicating with their doctors online. However, you require an internet connection and a device, such as a personal computer, phone, or tablet, to access your sessions. A stable internet connection can help avoid lag or miss out on follow-up sessions, which prevents you from making the most of therapy.
Further, certain psychiatric conditions like personality disorders, severe depression, and eating disorders might require in-person attention. Therefore, before starting - or switching to - online therapy near you, consult your doctor to determine if it is a suitable mode of treatment for you.
How to make the most of your online therapy sessions?
Listed below are a few tips that would help you make the most of your online therapy session:
- Plan - Book an appointment ahead of time to free up your calendar. Plus, that way, you can have multiple time and date options, which allows you to schedule your session during an hour when you expect fewer distractions.
- Medical records - If you have been diagnosed with any mental illness or are on psychiatric medications, ensure those records are handy.
- Find a quiet space - Identify a space in your house where you will attend your session. It could be your workspace, a room, or even a corner of your house; it should be quiet, private, and free of external distractions.
- Internet connection - To avoid any last-minute issues, set the space up and check if your device receives a secure internet connection when sitting there. Get on a video call with a friend to test the video, audio quality, and reception.
- Communicate your goals - Online therapy greatly depends on clear and honest communication. So, prepare to explain to your therapist why you want to attend therapy and what you expect to achieve from it. Discuss your overall mental health and wellness-related goals with your therapist; it will help them chalk out a treatment plan and assess what you need from each session.
- Ask questions - Unlike in-person therapy, online therapy does not allow your therapist to pick up on your body language and non-verbal cues. It increases the chances of miscommunication. To avoid that, be as transparent with your therapist as possible. Ask them questions about anything you need help or clarity with, recap the session, and check with them if you can do any 'homework' before your next session.
- Follow up - Before concluding each session, schedule the next one if you can. It gives you time to prepare and reduces the possibility of forgetting or feeling inadequately motivated to follow up. Add a reminder on your smartphone or calendar to book your next therapy session.
Some things to discuss during your first online therapy session
It's normal to feel anxious or nervous about seeing a mental healthcare provider for the first time. Knowing what to expect during your first psychotherapy session and being prepared with questions or topics to discuss can help you feel more informed and at ease.
The first online psychotherapy session typically serves as an opportunity for you and your provider to become acquainted. This session will also help you understand your provider better and determine if they are the right fit for you. Some therapists may also offer a free introductory phone session, as finding the right provider is often a trial-and-error process, and paying for a single session with a therapist who ultimately will not continue with you long-term may feel unfair.
Depending on your therapist's approach, the session may start with a structured interview or a more casual, free-flowing conversation. You will be asked questions about your symptoms (if any), your medical history, your reasons for seeking therapy, what you plan to accomplish in therapy, your home and work environment, any family history of mental health issues, as well as details about your childhood and relationships with family, friends, and partners.
Here are some topics you can discuss in the first appointment or even future visits:
- It's important to first discuss your goals with the therapist. Help your therapist understand what you would like to change in your life or yourself. Stating your personal goals and outlining your desired outcomes for therapy will help your therapist design a treatment plan aligned with those preferences.
- Discuss concerns like new life challenges such as childbirth, marriage, issues at work or school, moving to another state or country, and grieving the loss of a loved one.
- If you are having trouble opening up to your therapist, you can discuss this with them so they can help you understand what barriers are keeping you from opening up and how you can unpack your feelings during the session.
- Past traumas and experiences in childhood or adulthood can shape your emotional well-being, beliefs, expectations, attachments, and values. Exploring these unresolved traumatic experiences with your therapist will help you understand how they are connected to the present and provide specific clues to current relationship patterns or thought processes that are not able to change in your adult years.
- Talk about ways you can regulate your emotions. Some situations may trigger an emotional response and manifest physically. Your psychotherapist may help you identify such situations and underlying issues and create an action plan to help you respond more productively and healthily. They may also recommend techniques like relaxation and mindfulness exercises.
- Talk about interpersonal dynamics, including friendships, relationships, family dynamics, and workplace interactions. Your therapist can help you develop listening and communication skills, set boundaries, and show you how you can practice empathy to navigate related challenges.
Tips to care for your mental health
There are numerous ways to maintain good mental health; the key is figuring out what works best for you. Consider exploring the following methods to keep your mind healthy:
- Practice gratitude - Reflect on positive events each day, no matter how small, such as good weather, meeting an old friend, or completing a task. Writing these down can be helpful to revisit when you're feeling low.
- Acknowledge your feelings - Accept your emotions without judgment. It's normal to experience a range of feelings. Avoid suppressing your emotions and talk to someone you trust, or seek online therapy near you.
- Get enough sleep - Quality sleep significantly impacts your mood. An unstable sleep schedule can cause irritability and put you more at risk of having mental health issues. Maintain a regular sleep schedule and minimize activities that disrupt sleep, like using gadgets before bed.
- Stay physically active - Exercise helps release tension and negative emotions, even if it's just a short walk. It can enhance your mood, focus, and decision-making abilities.
- Eat nutritious food - Deficiencies in nutrients like vitamin B12 can contribute to mental health issues such as depression. A balanced diet could help reduce stress and anxiety and also boost your mood.
- Stay hydrated - Proper hydration aids in maintaining mental focus and energy levels. Limit caffeine intake as excessive amounts can increase tension and exacerbate anxiety or nervousness.
- Find time to relax - Explore various relaxation techniques such as yoga, meditation, breathing exercises, journaling, or listening to music. Experiment with different methods to see what works best for you.
Find top-rated therapists offering online therapy near you
Thanks to online therapy, mental healthcare is now at arm's reach! With the extensive database of Zocdoc therapists specializing in different psychological conditions, patients can find the right therapist in just a few clicks.
To get started, create an account on the Zocdoc website. Next, mention your condition, location, preferred date, time of appointment, and insurance plan on the website. The application will generate a list of top-rated therapists. Furthermore, using the various filters available on the site, you can sort all Zocdoc therapist profiles by their gender, the languages they speak, and whether or not they treat children. If your insurance plan isn't listed on Zocdoc, you can upload a photo of your medical insurance card. Our system will scan the image and display your likely plan. This feature is only available for medical insurance cards, not vision or dental. If you encounter issues uploading your card, the Zocdoc service team can assist you. For more insurance information, check out Zocdoc's patient help center.
On Zocdoc, therapist profiles contain in-depth information about their educational qualifications, experience, licensure, certifications, and areas of expertise. You can also review verified patients' ratings and reviews to make an informed decision.
All bookings on Zocdoc are 100% free, simple, and secure!
Statistics and trends related to online therapy
Online therapy is revolutionizing the outlook toward mental health, removing the stigma that had previously surrounded it for centuries. For instance, a 2020 study by Verywell on 1000 people seeking online therapy inferred that online therapy has opened up new, helpful avenues of mental healthcare. About 91% of the participants suggested more people should try online therapy, while nearly 90% agreed that seeking mental healthcare is a sign of strength. Finally, close to 93% of the participants agreed that therapy has been helpful for them.
An article published on Vicert states that during COVID-19, the World Health Organization (WHO) reported a massive surge in mental health issues. Reported cases of anxiety and depression increased by around 25%, and about 90% of the countries surveyed by WHO planned to include psychological support in their COVID-19 healthcare plans. According to a 2021 study published in the American Psychologist journal, the number of psychologists offering online consultations in the US increased from nearly 7.1% to 85% between 2020 and 021.
A Forbes Health survey conducted in 2021 on 1,244 adults found that around 21% of all participants sought online therapy in the past year. The survey also highlighted that the number of people seeking therapy decreased among older adults. While almost 38% of millennials (people born between 1981 and 1996) sought online therapy, the number fell to around 16% among Generation X (people born between 1965 and 1980) participants and about 10% among baby boomers (people born between 1946 and 1964).
Sources
American Psychological Association[1]
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APA PsycNet[1]
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Sage Journals
Nature Portfolio
Forbes
Verywell Mind[1]
Verywell Mind[2]
Verywell Mind[3]
Verywell Mind[4]
PsychCentral
Healthline[1]
Healthnews
Vicert
WebMD
Doctors Hospital of Manteca
Verywell Mind[5]
Verywell Mind[6]
GoodTherapy
Psychology Today
Healthline[2]
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