Online Therapy: Getting the Best Out of It

07.04.20

Updated 10th April 2026

If you’re new to psychological support via video or phone, the idea of meeting with a psychologist online can sometimes feel a little daunting. Common concerns include:

“I won’t be able to connect as well”
“I don’t have privacy at home”
“Therapy won’t be as effective”

These concerns are very understandable. However, research has shown that online therapy can be just as effective as in-person therapy, and strong therapeutic relationships can still develop through video or phone sessions.

There are also a few simple strategies that can help you get the most out of your online therapy experience.

Tips for Using Online Therapy

Tip 1: Choose the Right Psychologist for You

Nothing is more important than finding a psychologist who feels like a good fit for your needs and personality. When you work with someone well suited to you, therapy can be effective regardless of whether sessions are in person or online.

Taking the time to read profiles, ask questions, or speak with a clinic about matching can make a meaningful difference (For more guidance, see this blog post which explores different factors to consider when picking your psychologist!).

Tip 2: Create Privacy

Feeling comfortable to speak openly is an important part of therapy. Creating a private space can help you feel more at ease and allow you to engage more fully in the conversation.

You might consider:

Finding a quiet room where you can speak freely
Using headphones to reduce sound travelling
Letting others in your home know you’ll be unavailable during the session
Sitting in your car or another quiet space if home privacy is limited

Even small adjustments can help increase confidentiality and create a sense of safety for your session.

Tip 3: Check Your Technology

A good visual and audio connection can make online therapy feel more natural and engaging. It can help to spend a few minutes before your session ensuring everything is working smoothly.

Simple steps include:

Testing your camera and microphone
Sitting in a well-lit space
Positioning your device so your face and upper body are visible
Minimising background noise where possible
Your psychologist will also work to ensure the session runs smoothly from their end.

Tip 4: Create Comfort

Part of what people value about therapy rooms is the sense of calm and comfort they provide. You can recreate some of this at home by choosing a comfortable chair, making yourself a cup of tea or coffee, or sitting in a quiet, calming space.

These small touches can help you settle into the session and make the experience feel more relaxed and supportive.

Tip 5: Set Aside Dedicated Time for Therapy

One of the benefits of online therapy is convenience, but this can sometimes make sessions feel more informal or easy to fit in between other tasks. Therapy is most effective when you’re able to approach it with intention and give yourself the mental space to engage fully.

Treating your session as dedicated time for yourself can help support this. You might consider preparing in a similar way to how you would for an in-person appointment, allowing yourself a few minutes beforehand, minimising distractions, and reflecting on what you might like to talk about.

This doesn’t mean you need to do anything elaborate, but creating a small sense of structure can help you feel more focused and present. When you approach online therapy as meaningful time set aside for your wellbeing, it can support deeper engagement and more meaningful progress.

Online Therapy at Peaceful Mind Psychology

Our Melbourne-based team at Peaceful Mind Psychology offers online therapy via secure video or phone sessions. We provide appointments during business hours as well as after-hours, making it easier to access support that fits your schedule.

Our psychologists are warm, experienced, and focused on building strong therapeutic relationships, whether sessions are online or in person.