Not sure what to expect from online counselling? You’re not alone. Many people feel uncertain before their first session, especially if it’s their first time speaking to a counsellor virtually. The good news is that we have prepared a quick guide to help you feel comfortable and supported from the very start.
Before your virtual session
- Choose a quiet place.
Pick a private room where people will not pass behind you. Close the door and tell others you are in a session. - Check your internet.
Make sure your internet can stay stable for 45 to 60 minutes. If you can, connect your device to the router with a cable. If you must use Wi-Fi, sit where the connection is at its peak. - Set up your device.
Charge your phone, tablet, or laptop. Place it on a steady surface at eye level. Have your charger nearby. - Test the camera and microphone.
Open your video app and check that the camera works and the microphone picks up your voice. Use headphones if possible. Headphones improve privacy and cut echo. - Light your face.
Sit with light in front of you, not behind you. A window or lamp in front of you helps your counsellor see you clearly. - Reduce noise and interruptions.
Silence your phone notifications. Close other apps and browser tabs. Turn off TV and music. Let others know not to interrupt. - Personal comfort check.
Hydrate. Use the bathroom before you start. Keep snacks for later so your attention stays here and now. - Privacy and safety.
Have earphones if others are nearby. If someone could enter the room, agree on a short code word with your counsellor to pause or switch topics. - Join a little early.
Log in five minutes before the start time. This gives you time to fix any small issues.
During the session
Keep camera on unless you and your counsellor agree otherwise
Seeing each other helps build trust. If the camera being off is needed, let your counsellor know.
Speak into the microphone.
If the sound is low, move a little closer to the mic or use headphones with a mic.
Stay present.
Sit in one place. Avoid walking around. Do not eat during the session. If it cannot be helped, water is fine.
Pace and consent
Share only what you are ready to share. You set the pace. Ask for a pause if you need one.
Tech-troubles plan.
If the call drops, try to rejoin right away. If that fails, check your phone for a message from your counsellor or use the agreed backup method, such as a phone call.
Keep camera on unless you and your counsellor agree otherwise
Seeing each other helps build trust. If the camera being off is needed, let your counsellor know.
Speak into the microphone.
If the sound is low, move a little closer to the mic or use headphones with a mic.
Stay present.
Sit in one place. Avoid walking around. Do not eat during the session. If it cannot be helped, water is fine.
Pace and consent
Share only what you are ready to share. You set the pace. Ask for a pause if you need one.
Tech-troubles plan.
If the call drops, try to rejoin right away. If that fails, check your phone for a message from your counsellor or use the agreed backup method, such as a phone call.
After the session
- Take two minutes to breathe.
Write a note about one thing you are taking away. - Plan next steps.
Confirm the next date and time. Add it to your calendar with a reminder. - Care for yourself.
Drink water. Take a short walk or a stretch before returning to your day.