Making the Most of Therapy, Part I: Setting Your Space

Remember when we used to have therapy in person? Good times.

I genuinely miss being in the same room as you! I liked having an office that felt welcoming, safe, and comfortable. A space that signaled to you that it was time for you to take a break from your day and talk freely - stop working, stop putting others first, stop holding it all in.

I’ve noticed a slight shift since Covid flipped our world upside-down; eyes darting to email alerts, topics being avoided due to others being home, backs hunching. I’m not trying to shame anyone - I understand that some of these aren’t avoidable (hello roommates!). Let’s also acknowledge the 9 month learning curve we’ve all had. We’re really just doing the best we can - myself included!

I’ve talked with many of you about setting up your space at home for work - a designated space that has what you need, doesn’t have what will distract you, and offers the feeling of being “at work”. Why not tap into that same mindset for therapy?

In-person therapy included multiples steps: setting aside time in your schedule for our appointment, commuting to and from my office, sitting on the couch/chair, silencing your phone. Though the commute has changed, the rest doesn’t have to. Here are a few thoughts I have on setting your space for therapy:

Do Not Disturb: Unless you were awaiting an important email or call, your phone was silenced and put away as soon as you came into my office. Same idea applies here: please don’t do work while we’re together! Close the different windows you have up, put your phone and computer on “Do Not Disturb” and BE at therapy. Let others know that you won’t be available until ::enter time here::. It’s 45 minutes - work/family/roommates/etc will be okay! Therapy is YOUR time.

Shift: I highly recommend moving away from your work space.Have a comfy chair? Like laying on the floor? You get to be wherever you want during our session! While you’re at it, grab something (nonalcoholic) to drink, a comfy blanket, light a candle, play soft music or nature sounds - whatever you need to feel “at therapy”.

If you can’t move to a different spot, put anything non-therapy away from you. Make sure you have privacy, and think about using a white noise machine if necessary (there are apps too, if you’re not using your phone for our session).

Commute: Okay, I’m not about to say “pretend to get on the T” or “drive around the block to simulate your ride to and from”. I mean, go for it if you really want to, but it’s really not necessary. Instead, think about taking a few minutes before and after to get ready to attend therapy, and then to reflect on therapy. Use the bathroom, stand outside for a minute, review any notes you’ve made for/from your session. 5 minute dance parties are always encouraged! What other ways can you take time to “commute” to and from therapy?

I’d love to talk with each of you about how you can set your space for therapy - jot down a note if this is something you’re interested in exploring more! Coming up next: ways to utilize the time in between sessions.