How to Prepare for Your First Therapy Session

• Set Your Intentions Identify Goals: Think about what you hope to achieve in therapy. Goals could include understanding your Trauma, learning coping strategies, or working through specific memories.
• Be Open: Approach the session with an open mind, ready to explore your feelings and experiences.
• Gather Relevant Information Personal History: Consider writing down key events in your life that you think are relevant to your Trauma. Your list can include dates, places, and people involved.

• Symptoms and Triggers: Note any symptoms you experience (e.g., anxiety, flashbacks, nightmares) and any triggers that exacerbate these symptoms.
• Therapist’s Approach: Prepare questions about the Trauma Treatment Modalities and how they plan to help you.
• Process and Expectations: Prepare questions about what to expect in therapy including how sessions are structured.

• Choose a Private and Comfortable Space Minimize Distractions: Find a quiet, private space where you won’t be interrupted. This helps create a safe environment for discussing sensitive topics.
• Comfortable Setting: Make sure the space is comfortable, with good seating and lighting. Consider having a blanket or a favorite item nearby for comfort.
• Test Your Technology Check Your Equipment: Ensure your computer, tablet, or smartphone is functioning correctly. Test your camera and microphone to ensure they work well.
• Stable Internet Connection: A reliable internet connection is crucial. If possible, use a wired connection or sit close to your Wi-Fi router to avoid disruptions.
• Familiarize Yourself with the Platform Learn the Features: Familiarize yourself with the video conferencing platform your therapist uses (e.g., Zoom, Skype, etc.). Know how to mute/unmute, turn the camera on/off, and use the chat feature if needed.
• Backup Plan: Have a backup plan in case of technical issues, such as a phone number to call your therapist if the video connection fails.
• Set Boundaries with Others Communicate with Household Members: Let others in your home know you’ll be in a session and need privacy to help minimize interruptions.
• Turn Off Notifications: Silence your phone and other devices to avoid distractions during the session.
• Prepare Emotionally Grounding Techniques:Practice grounding techniques or deep breathing exercises to help calm any anxiety before the session.
• Be Ready to Share: Prepare yourself to discuss your feelings and experiences, as you would in an in-person session.

• Engage Actively: Treat Online Therapy as seriously as In-Person sessions. Engage actively, take notes, and participate fully in discussions.
• Have Resources Available: Keep any notes, journals, or resources handy that you might want to refer to during the session.
• Emergency Contacts: Have a list of emergency contacts or crisis resources available in case you need support after the session.
• Discuss Safety Protocols Emergency Plan: During an online session, talk with your therapist about what to do in case of a crisis, which may include having a safety plan in place.
• Check-In: At the beginning of the session, let your therapist know about how you’re feeling and any concerns you may have regarding the online format.
• Practice Self-Care After the Session Transition Time: After the session, allow yourself some time to transition back to your regular activities. This time can help you process what you discussed.
• Engage in Self-Care: Afterward, plan a self-care activity, such as going for a walk, journaling, or practicing mindfulness.
• Be Mindful of Body Language Non-Verbal Cues: Pay attention to your body language and facial expressions, as these can still communicate feelings even in a virtual setting.
• Eye Contact: When speaking, try looking at the camera to create a sense of connection with your therapist.
• Establish a Routine: Try to schedule your therapy sessions at the same time each week to create a sense of stability and commitment. ACRS does send out reminders regarding your upcoming appointments. However, having regularly scheduled appointments limits the possibility of missing them.
• Feedback on the Format Communicate Preferences: Share your thoughts about the online format with your therapist. Discussing any concerns or preferences can help improve your experience.

Hardware Recommendations

• Laptops and Desktops Advantages: Larger screens provide a better view of the therapist and any shared materials. They typically have more powerful processors, which can handle video conferencing software more smoothly.
  • Recommendation: Use a device with a good webcam and microphone for clear audio and video quality.
• Tablets Advantages: Tablets are portable and often have good-quality cameras and microphones. While Tablets can be used comfortably on a couch or bed, which may help clients feel more relaxed, we do not want you laying down during your Online Therapy. It's important that you are seated so our therapists can clearly see you.
  • Recommendation: Ensure the tablet has a stable operating system and sufficient battery life for longer sessions.
• Smartphones Advantages: Smartphones are highly portable and can be used anywhere. They are convenient for clients who may not have access to a laptop or tablet.
  • Recommendation: Use a stand or holder to keep the phone stable during sessions, and ensure a good internet connection.
• Earphones: Using earphones can enhance your privacy and reduce distractions.

Test Your Equipment Before Your Online Appointment

• Before your first session, test your device’s camera, microphone, and internet connection.
• Familiarize yourself with the video conferencing software being used (e.g., Zoom, Skype, or specialized therapy platforms).
  • Recommendation: Test your equipment the prior day(s), or at least several hours, before your appointment time so that you can resolve problems without being under time pressure.

Do Not Log In to A Session While Driving

ACRS will not conduct Online Therapy while you are driving. If you are running late, call us at 717-394-3994 as soon as possible.