Online therapy: accessible and affirming
Psychological and therapeutic support has never been more accessible than it is today. Evidence suggests that attending therapy online with your psychotherapist or counsellor can be neurodiversity-affirming, and highly effective. To support your unique needs and preferences during online therapy, here are some ideas to create a space that feels safe, private, and conducive to authenticity and self-expression:
Choose a Safe and Private Location
Pick a spot where you feel emotionally and physically safe. Let others in your household know you need uninterrupted time. If privacy is challenging, consider using noise-cancelling headphones or creating a “privacy zone” with curtains or room dividers.
Design Your Comfort Zone
Feel free to create a nesting area for your therapy sessions. Arrange your space to reflect your sensory preferences. For example, add weighted blankets, favourite textures, or fidget items that help you self-regulate during the session.
Optimize for Sensory Needs
Minimize potential sensory triggers. Adjust lighting to your preference (soft or bright), use noise-cancelling tools, or even sit near an open window if fresh air helps you feel grounded.
Set Up Technology Your Way
Test your device, internet connection, and Zoom link in advance to reduce stress. Use captions or screen readers if needed, and position your camera to allow natural movement without feeling too exposed.
Create a Predictable Environment
Surround yourself with familiar items that bring comfort, like a favourite mug, sensory aids, or a grounding object. These can help you feel secure during the session.
Embrace Stimming or Movement
If you find movement helps you process, ensure your space allows for it. Have fidget tools, a rocking chair, or other supports within reach to help you self-soothe.
Adapt the Atmosphere to Your Energy
Adjust your space to match how you’re feeling that day. Dim the lights if you’re feeling overstimulated or brighten the room if you need a boost. Aromatherapy or gentle sounds like white noise or nature sounds can help create a grounding environment if desired.
Support Your Privacy Comfort Level
If being on camera feels overwhelming, let your therapist know. Some neurodivergent clients prefer using audio only, turning off their camera, or taking breaks during the session.
Plan for Breaks or Overwhelm
Have strategies ready in case you need a moment to pause. Keep grounding tools (like a stress ball, water, or a sensory object) within reach, and let your therapist know if you might need to take a moment to self-regulate during the session.
Honour Your Unique Needs
There’s no one-size-fits-all. Feel free to tailor these suggestions based on what works for you and communicate openly with your therapist about any accommodations or adjustments you need.
These affirming strategies are designed to empower you to feel comfortable and supported during your therapy sessions.
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