How to Prepare for Online or Telephone Counselling Sessions

When you go to in-person counselling, you usually step into a quiet, private room. The space is designed to feel comfortable and safe, and you don’t have to worry about interruptions or anyone overhearing your conversation.

With online or telephone therapy, the same sense of privacy and focus is possible - it just means taking a few simple steps to create that environment for yourself. Preparing ahead of time helps you feel calmer, reduces distractions and protects the confidentiality of what you share.

1. Create a Private and Comfortable Space

Try to choose somewhere you won’t be overheard or interrupted. That might be a quiet room in your house, sitting in your parked car or in a quiet corner of a garden.

Comfort matters too. Since your session will last up to 50 minutes, it helps to sit or stand somewhere that feels supportive. It’s absolutely fine to move around during the session if you’d like, but being comfortable from the start will help you focus.

If you’re using a phone or tablet, propping it up or using a stand can save you from holding it the whole time. And just like an in-person session, it’s useful to have a few things to hand - perhaps a glass of water or some tissues - so you don’t have to break the flow once you’ve settled in.

Think of this as setting up your own version of a therapy room, wherever you are.

2. Protect Your Confidentiality

Confidentiality is at the heart of counselling. While I won’t record your session (and I ask that you don’t either unless we’ve agreed to it), it’s also important to think about privacy on your end.

• Make sure smart devices such as Siri, Alexa, or Google Assistant are switched off or set to aeroplane mode. These technologies use voice recognition and it’s best not to have them “listening” while you talk.

• If you’re using a shared device, you may want to clear your call or internet history afterwards, just in case.

• Headphones can also help - not only do they block out surrounding sounds but they stop anyone else in earshot from overhearing all of the conversation.

Taking these small steps helps protect your space and gives you peace of mind that the session is truly private.

3. Minimise Distractions

Online therapy can be harder to focus on if your phone keeps pinging or if other apps are open in the background.

• Mute your notifications and ringtones before the session starts.

• Switch off or silence smart devices that use voice activation.

• Close other tabs or apps to avoid slow connections or tempting distractions.

• Let the people you live with know that you’re not to be interrupted for a while.

Even a few minutes of preparation can help you feel more present and less pulled in different directions.

4. Check Your Connection

Tech hiccups happen, but you can reduce the chances by:

• Making sure your phone, tablet or computer is fully charged.

• Testing your Wi-Fi or mobile reception in advance.

• Having a backup plan - for example, keeping your phone nearby in case we need to switch from video to audio.

If the connection does drop, please know I’ll never just hang up and leave. I’ll try to reconnect, call or message you to find the best way forward, whether that’s continuing by phone, switching platforms or rescheduling if needed.

Bringing It Together

Therapy is your time and the more you can protect it, the more benefit you’ll get from each session. Just like in-person counselling happens in a quiet, private room, online or phone therapy can feel just as safe and focused when you take a few steps to prepare your space.

A Gentle Next Step

If you’re considering starting therapy and you’re curious about how it works online or by phone, you’re welcome to get in touch. I’d be glad to talk through what might make sessions feel comfortable and confidential for you.