Making the most of remote counselling
For a lot of us, reality looks a lot different than it did at the beginning of 2020. Work is different, school is different, socializing is different. We have also had to adjust how we take care of our mental health. Since mid-March, Calgary Counselling Centre (CCC) has transitioned all of our counselling sessions online, over the phone, or by text. If you’ve experienced counselling in the past, this new way of engaging with a counsellor may feel a little foreign. But remote counselling can be just as beneficial as the counselling you may be used to in-person. There are a few things that you can do to make sure you get the most out of your remote counselling experience.
Realize that it may feel uncomfortable at first
Whether you’ve decided to have your counselling take place online over a video chat, on the phone, or through text messages, this new way of counselling might initially feel a bit awkward. Recognize that it’s okay to feel this way. There will be a period of adjustment if you’re used to in-person counselling and it’s very normal for it to take some time to feel comfortable. Talk about these feelings with your counsellor — they can help you with ways to feel more relaxed, and make adjustments to your counselling to ensure you have a positive experience.
Look for the benefits
In any new situation we have the opportunity to look for the good. There are a lot of benefits to remote counselling, and focusing on these benefits will help make the experience more enjoyable. Benefits include:
There’s no commute or parking to worry about
You can have your counselling session in a place where you feel comfortable and safe
There’s flexibility in the format – video call, telephone, text
You can have objects or pets around you that bring you comfort
Be mindful of this experience and the ways in which it can help you develop mentally and emotionally.
Feedback, feedback, feedback!
Feedback is a foundational aspect of counselling at CCC. The connection you have with your counsellor is one of the most important factors in a successful counselling experience. The only way to make sure that this connection is effective is open communication. Remote counselling impacts the way that you and your counsellor communicate — non-verbal cues and body language are more difficult to pick up on. Name your feelings and emotions, and be clear about what you need and what your goals are. Practicing these skills of expression gives your counsellor information to help you, and it will improve your self-awareness.
Take time to prepare and debrief
A few months ago, if you had a counselling session at CCC, the process would have looked a little something like this: You’d get in your car or the bus and take the time to travel to the office. You’d wait in the reception area for your counsellor to call your name, and then make your way into their office. In the time leading up to the session, you would have the opportunity to mentally and emotionally prepare for what you and your counsellor would be talking about.
It’s important to take a moment before your remote counselling session to get in the right headspace, and prepare for the work you’ll be doing with your counsellor. Try setting aside 5 to 10 minutes before each counselling session. Make sure the space you will be using is comfortable and has what you need to feel ready — water, tissues, a pen and paper. Take some time following your session as well to reflect on the work you did and decompress — counselling can be emotionally taxing and it’s important to practice self-care. Try a short mindfulness exercise or a walk around the block. This allows you to have a period of separation from your counselling and the rest of your day.
Respect your boundaries
Counselling is a deeply personal experience, and it should be your choice whether or not to share this experience with others. Remote counselling with other people in the home can pose a challenge, but you can think of it as an opportunity to assert your boundaries. Here are some tips to make sure your counselling session feels private and safe:
If you are able, find a comfortable and private room for your session
Schedule your session when you know you’ll be alone
If you feel comfortable, before a scheduled counselling session, let the others in your home know and suggest that they put on headphones, or go for a drive or walk
Prioritizing your mental health has never been more important. And just because it might look and feel a bit different right now, doesn’t mean the counselling experience will be any less rewarding. If you’re struggling right now, don’t wait – reach out today and let us help you get back to feeling your best.
Information for this blog was provided by registered psychologists, Christine Berry and Deborah Kieran, and registered social workers, Cathy Keough, Christine Molohon, and Sarah Rosenfeld. Learn more about our counsellors.