How to Stay Focused on Therapy When You Do It Virtually
With the rise of online therapy, many people are discovering the flexibility and convenience that comes with seeing a therapist from home. At Abbey Rose Therapy, we know virtual sessions can be just as powerful and transformative as in-person ones. But it’s also true that staying focused in a virtual setting can present some unique challenges.
Whether it's a pinging phone, a noisy household, or just the comfort of your couch making it harder to "drop in," here are some simple strategies to help you stay grounded and present during your virtual therapy sessions.
1. Create a Dedicated Space
Even if you're working with limited room, try to carve out a space where you can consistently take your sessions. It doesn’t need to be a separate room — a quiet corner with a chair, a small table, and maybe a comforting object (like a candle or blanket) can signal to your brain: this is therapy time.
If possible, choose a spot with a door you can close. And let others in your household know when you’ll be unavailable.
2. Minimize Distractions
Treat your therapy session like an important meeting — because it is.
Silence your phone or turn off notifications.
Close out of other tabs or apps, especially email or social media.
Let family or housemates know not to disturb you during this time.
Some clients find it helpful to use headphones, which can also enhance a sense of privacy and reduce outside noise.
3. Set the Mood Beforehand
Give yourself a few minutes before your session to slow down and arrive mentally. That might mean:
Taking a few deep breaths
Making a cup of tea
Journaling a thought or two
Reflecting on how you’re feeling or what you’d like to explore in session
A few moments of intentional preparation can go a long way in helping you feel centered.
4. Be Honest With Your Therapist
If you're finding it difficult to focus or stay present in your virtual sessions, bring it up. Therapists are trained to work with distractions, discomfort, and even resistance — and your therapist at Abbey Rose Therapy will want to support you in finding what works.
Sometimes, adjusting the length or structure of a session, or even doing some grounding exercises at the start, can make a big difference.
5. Treat It Like In-Person Therapy
It might be tempting to show up in pajamas or take the call from bed. And while comfort is important, there's also value in creating a sense of formality and intention.
Try:
Getting dressed (even just a little!)
Sitting upright
Having water or tissues nearby, like you would in a therapy office
This small shift can help your mind and body take the experience more seriously.
6. Reflect After the Session
Just like in-person sessions, the time after therapy can be important. Allow space — even just 5–10 minutes — to decompress, jot down thoughts, or notice how you're feeling.
Avoid jumping immediately into work, emails, or errands if you can. Therapy is work, and giving yourself time to process is part of the healing.
Final Thoughts
Online therapy is real therapy. With a few intentional practices, it can be just as deep, focused, and impactful as meeting face-to-face. At Abbey Rose Therapy, we’re committed to helping you feel safe, supported, and fully present — wherever you are.
Ready to take the next step in your healing journey? We’re here to meet you, virtually or in-person, with compassion and care.
Warmly,
Abbey Vince
