Because the Setting Matters.
Therapy isn’t just about words—it’s about the whole experience. And when you’re engaging in therapy online, your environment plays a significant role in shaping that experience. A well-prepared space can help you feel safe, grounded, and ready to dive into the work of healing. Whether you're a client or a therapist, creating a space that supports deep, meaningful sessions is essential.
After years of experience providing online trauma-informed therapy, we’ve seen firsthand how the right environment can make all the difference. These recommendations come from what has worked best for our clients—real people, just like you, who want to get the most out of their sessions. Trust us, a few tweaks to your space can mean the difference between a session where you feel truly present and one where you’re distracted by a wobbly chair and an unexpected guest appearance by your cat.
Here’s how to set up your space to foster emotional safety, focus, and connection during online counseling. But before we dive-in, let’s address common presumptions about online therapy.
Common Myths About Virtual Therapy
Before we dive in, let’s debunk some common misconceptions about online therapy:
“Online therapy isn’t as effective as in-person therapy.”
Actually, research shows that online therapy can be just as effective as face-to-face therapy for many issues, including anxiety, depression, and trauma processing. It’s not about the format; it’s about the connection and the work you put in.
“It doesn’t feel as personal or connected.”
Many clients worry that therapy over a screen won’t have the same depth. But with a well-set-up space and strong therapeutic rapport, online sessions can be just as intimate and meaningful as in-person ones.
“I can just take a session anywhere—it doesn’t matter.”
Not quite! Your environment plays a huge role in how safe, focused, and present you feel. That’s why setting up your space intentionally is key (and why this guide exists!).
“It’s harder to express emotions over video.”
While it may feel different at first, many people find that they open up more in online sessions because they’re in a familiar and comfortable setting. Plus, therapists are trained to pick up on non-verbal cues even through a screen.
“Some therapies won’t work online”
At our clinic, we’ve done several hundreds of sessions of EMDR, somatic therapy, EFT, DBR and IFS through virtual mode. The only therapy we can’t offer virtually is neurofeedback and that’s because we literally need to place special sensors on your scalp!
Now that we’ve tackled those myths, let’s talk about setting up your space for success.
1. Choose a Therapy Room in Your Home
Your physical surroundings can directly influence the effectiveness of your session. Thoughtful setup can help create an atmosphere of comfort and security.
Avoid using your home office or workspace – Associating your therapy space with work can make it harder to emotionally transition into the session. (Unless, of course, you enjoy mentally bouncing between deep emotional processing and your never-ending to-do list ;)
Lighting matters – Natural light is best, so try to face a window to feel more connected and uplifted. If that’s not an option, use soft, warm lighting instead of harsh overhead lights—because fluorescent lighting and emotional vulnerability do not mix.
Choose a supportive chair – Sitting in an uncomfortable position can be distracting and take you out of the experience. No one wants to be processing childhood memories while trying not to fall off a wobbly backless stool.
Use pillows and blankets – These small touches can add to your sense of safety and warmth, especially when discussing difficult emotions. Bonus: They double as comfort shields when things get intense.
Keep water or tea nearby – Hydration is important, and having a soothing beverage can be grounding. Plus, it’s a great way to take a pause when you need a moment to collect your thoughts.
Use a calming scent – A few drops of essential oil (like lavender or chamomile) can help signal your brain that it’s time to slow down. Just don’t overdo it unless you want your session to double as an aromatherapy experiment.
Pro Tip: A small plant or a comforting object in your space can provide a subtle, calming focal point. (A mini cactus? Instant therapy mascot.)
Pro Tip: If your therapy involves somatic work, keep enough space to move, stand, or stretch as needed. No one wants to knock over a lamp mid-grounding exercise.
2. Logistics and Practical Considerations
Ensuring smooth technical and environmental logistics can minimize distractions and enhance the quality of your session.
Check your internet connection – A wired connection or sitting closer to your router can help prevent lags and interruptions. Because nothing kills a deep moment like, “You’re frozen again.”
Use headphones – They improve sound quality and add a layer of privacy, reducing the likelihood of being overheard. Plus, they make it way harder for your brain to get distracted by background noise (like your neighbor’s lawnmower at the worst possible moment).
Test your video and microphone – Make sure you’re well-lit and clearly heard before your session starts. No one wants to have a heartfelt breakthrough while looking like a mysterious shadowy figure on the screen.
Choose a private room with a closed door – If possible, set up in a space where you won’t be disturbed by family members, pets, or outside noise. (Yes, even your dog’s well-timed sigh of judgment counts as a distraction.)
Alternative locations – If you’re in your car, a park, or at your office, ensure privacy, a stable internet connection, and a properly positioned camera. Avoid places where you might be unexpectedly joined by an unknowing co-worker or a curious squirrel.
Pro Tip: Position your camera at eye level to create a more natural, face-to-face feel. No one wants to be looking down at themselves from a weird angle.
3. Prepare Before Your Session
Online therapy requires intentional grounding. Preparing in advance can help you stay emotionally regulated and present.
Create a transition time – Use the time you would normally spend commuting to therapy as a way to mentally shift from daily life into therapy mode. Consider a short walk, deep breaths, or a pre-session playlist (because sometimes Beyoncé is the transition we need).
Set an intention – Before your session, take a deep breath and remind yourself why you’re showing up today. It helps anchor you in the work.
Eliminate distractions – Close out of emails, turn off notifications, and avoid multitasking during your session. We see you, sneaky email-checkers.
Pro Tip: Plan a few minutes of transition time before and after your session to process and reorient. Because jumping straight into a work call after therapy is not ideal.
4. Consider Boundaries & Aftercare
Therapy stirs deep emotions, so it’s important to be mindful of how you transition out of your session.
Have a transition ritual – Take a short walk, stretch, or listen to music to help shift out of therapy mode. Maybe even shake it out—literally.
Avoid diving straight into work or stress – Give yourself a few minutes to integrate what came up in your session before resuming daily activities. Trust us, it makes a difference.
Journal or reflect – Writing down insights can help solidify your progress. If journaling isn’t for you, consider sipping tea and sitting quietly with yourself for a few moments. (No “doomscrolling” allowed.)
Pro Tip: If you’re doing trauma work, a weighted blanket or gentle movement afterward can help your nervous system settle. Nothing says “I’m taking care of myself” like a post-session burrito wrap in a weighted blanket.
Final Thoughts…
We know that online therapy can feel different from in-person sessions, but with the right setup, it can be just as effective—sometimes even more so. These tips are based on years of experience working with our clients, and we’ve seen how small changes in your space can make a big impact on your therapy journey.
Your therapy space should feel like a refuge—a place where you can be present with your emotions and explore healing without distraction. With a few simple tweaks, you can create an environment that not only supports your therapy but makes the whole experience feel more personal, more intentional, and—dare we say—more enjoyable.
