How to Get the Best from Remote Counselling

Remote counselling has grown in popularity across the UK. Research from the British Association for Counselling and Psychotherapy (BACP) found that over 63% of therapists now offer remote sessions, with many clients reporting positive experiences. If you are considering remote counselling, you will want to know how to get the most from your sessions. This guide will walk you through some practical steps.

Choose the Right Platform

Your experience starts with the technology you use. Video calls are the most common, but some therapists also offer phone or text-based sessions. Research shows most people prefer video sessions because facial expressions and body language remain visible. Check which platform your counsellor uses. Test your camera and microphone before your first session. If you prefer audio or written communication, speak to your therapist about your needs.

Set Up Your Space

Where you sit influences how comfortable you feel. Find a quiet, private spot. Sit somewhere with a comfortable chair and a stable internet connection. Close doors and windows to block outside noise. If others share your home, let them know not to disturb you during your session. Use headphones for extra privacy. Many clients use their bedroom or even their car for privacy. Choose what works best for you.

Prepare Before Each Session

Think about what you want to discuss in advance. Write a short list of topics or feelings that you want to explore. This helps you use your time effectively. If you feel anxious before starting, practise some slow breathing for a minute. Bring a glass of water, tissues, or anything else you need within reach.

Be Honest with Your Counsellor

Remote sessions work best when you share your feelings openly. Tell your counsellor if you feel nervous about the format, or if you find the technology awkward. If you lose your connection or struggle to hear, say so immediately. Your therapist wants to help you feel at ease, and small adjustments often solve most problems.

Minimise Distractions

Turn off your phone notifications and close any computer tabs not related to your session. Tell others in your home not to interrupt you. If you struggle with focus, try keeping a notepad nearby to jot down thoughts during the session. This helps you stay engaged. Reducing distractions leads to better outcomes.

Be Patient with Yourself

Remote counselling often feels different from in-person work. The first few sessions might seem awkward. Many people report feeling less self-conscious after a few sessions. Evidence from the NHS shows that regular attendance leads to better outcomes, even if the first session feels strange.

Communicate Your Preferences

Tell your counsellor what works for you. If you prefer to talk at a certain time of day, ask if you can book regular sessions. If you want to speak using audio only, let your therapist know. If you need a break during a session, say so. Many counsellors will adapt their approach to help you feel comfortable. If you feel your needs are not being met, discuss this with your therapist.

Use Technology to Your Advantage

Remote counselling offers flexibility. You do not need to travel, so you can fit sessions around your life.

Reflect After Each Session

Take five minutes after each session to think about what you discussed. Write down anything important that you want to remember. Notice any feelings or thoughts that come up. If you feel unsettled, try a short walk or a calming activity. This reflection helps you make sense of your therapy and prepares you for your next session.

Know When to Seek In-Person Support

Remote counselling works well for many issues, but not all. Some people find in-person support works better for them. Speak to your counsellor if you want to change your approach. Most therapists will help you switch to in-person sessions or suggest other options.

Stay Consistent

Try to attend all your sessions. Consistency helps you get results. Set a reminder for your appointments. If you need to cancel, let your counsellor know as soon as possible.

Check Security and Privacy

Ask your therapist how they protect your privacy. Do not share your session links with anyone else. Use a secure internet connection and strong passwords.

Be Open to Feedback

Therapists often invite you to share your thoughts on the process. Give feedback so your sessions improve. If you feel awkward about remote counselling, say so. Many therapists have adapted to remote work and value your opinion; they will use your ideas to enhance your sessions.

Use Free or Low-Cost Resources

There are free and low-cost remote counselling services across the UK. Organisations like Mind and Samaritans offer support by phone, text, or online. The NHS also offers remote mental health services through Talking Therapies.

Remote counselling offers flexible, effective support. Take time to prepare your space, communicate honestly, and use the tools available. If you follow these steps, you will increase the benefits you get from your sessions. If you need more information, contact your therapist, GP, or one of the organisations mentioned above. With the right approach, remote counselling will support your mental health and well-being.