Online Therapy: 10 Tips to Get the Most Out of Your Sessions | Hola Therapy
Online therapy makes psychological support more accessible than ever. Whether you're at home, travelling, or living overseas, you can connect with a qualified mental health professional without needing to visit our clinic in Mexico City, Mexico.
At Hola Therapy, our bilingual team offers psychological therapy in English and Spanish to clients in Mexico and internationally. You can access our service from the USA (some therapists are exceptions if you're in the USA due to registrations there), Canada, Central or South America, Europe, Asia, Africa and Australia. Online therapy can be just as effective as in-person therapy for many mental health concerns, and a little preparation can help you make the most of each session.
Here are our top tips for successful online therapy.
1. Find a private, comfortable space
Choose somewhere you can speak openly without worrying about being overheard or interrupted. If others are nearby, let them know you need uninterrupted time. Headphones and white noise outside the room can provide additional privacy. You don't need a perfect setup. The goal is simply to feel comfortable speaking honestly.
2. Check your technology
Before your session, check your internet connection, charge your device, and make sure you have your appointment link ready. Position your camera somewhere stable and check that your microphone works. If technical difficulties arise, don't worry. Your therapist can help you reconnect or discuss an alternative.
3. Give therapy your full attention
Avoid attending therapy while driving, walking through public places, working, or completing household tasks. Therapy works best when you can give the conversation your full attention. Silence notifications, close unnecessary browser tabs, and minimize distractions.
4. Leave time before and after your session
Try to leave five to ten minutes free on either side of your appointment rather than moving directly between therapy and other responsibilities. Beforehand, consider how you've been feeling or what you'd like to discuss. Afterwards, give yourself a little time to reflect and process the conversation.
5. Keep track of things you'd like to discuss
You don't need to arrive with an agenda, but keeping a short list between appointments can be helpful. You might note changes in your mood, challenging situations, recurring thoughts, or questions for your therapist. This can help you remember important topics when your session begins.
6. Take notes if they're helpful
Filming or recording therapy sessions is not permitted at Hola Therapy. However, you're welcome to take written notes throughout your appointment.
Some clients find it helpful to reserve the final five minutes to review key insights, strategies and next steps with their therapist. Setting up a shared document for this can be particularly helpful.
7. Share feedback with your therapist
Therapy is collaborative. Let your therapist know what is helping, what feels challenging, or what you'd like to approach differently. For example, you might prefer more structure, find certain topics difficult to discuss online, or feel distracted by seeing yourself on screen. Small adjustments can make sessions more comfortable and productive.
8. Apply what you learn between sessions
Much of the value of therapy comes from applying new insights and strategies to everyday life. Your therapist may suggest exercises, reflections or practical techniques between appointments. Even simply noticing patterns in your thoughts, emotions and behaviours can support progress.
9. Take advantage of online therapy's flexibility
Online therapy is particularly valuable for expatriates, international professionals, frequent travellers and people living overseas. It can help you access a therapist who speaks your preferred language, understands your cultural background, and provides continuity when you relocate or travel. At Hola Therapy, we work with clients in Mexico and internationally, subject to relevant professional regulations and clinical suitability. Let your therapist know if you'll be joining from another country.
10. Remember, it doesn't need to be perfect
Occasional interruptions, technical problems or uncertainty about what to discuss are all normal.
You don't need sophisticated equipment, a perfectly quiet home, or a prepared list of topics. What matters most is having enough privacy, time and attention to engage meaningfully with your therapist.
Online Therapy with Hola Therapy
Hola Therapy is a bilingual psychology clinic based in Mexico City, providing psychological therapy in English and Spanish to a diverse international community.
Whether you're living in Mexico, travelling, or based overseas, our team can help you explore whether online therapy is right for you.
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