Yes, You Can Have Real Effective Therapy in Your Pajamas. Here’s Why Telehealth Therapy Works.
Remote learning, remote working, remote doctor visits, and now remote therapy? When I bring up that I conduct sessions via teletherapy most ask me “Can I really have effective therapy over the phone?” The answer is, yes! In this article we will explore what telehealth is, its benefits and challenges, as well as some lovely juicy research (don’t worry, TLDR included) on why telehealth is an effective therapy practice that may be the right fit for you!
What is Telehealth Therapy? How does it work?
Telehealth Therapy is the practice of seeing a mental health profession using phone or video calls. Telehealth sessions are usually held with a person’s computer or smartphone and uses a variety of HIPPA-Compliant apps or programs such as Zoom. Telehealth sessions work like in-person sessions. You will meet with your therapist weekly based on your needs remotely via videocall to conduct your session.
The benefits of Telehealth.
Can I really do effective therapy from my bed? Yes! In fact, research shows telehealth therapy sessions are just as effective as in person sessions! (More on this later for my fellow data research nerds). There are many benefits of telehealth therapy. For example, people who live in rural areas have easier access to widespread of therapists operating online! That means more choice for you as the patient to seek out a therapist that is the best fit for you! (Read my What to Ask Yourself Before Starting Therapy Post here to learn more!) Taking the guesswork and stress out of travel makes it easier to be consistent with attending sessions. Effective therapy is consistent therapy. We can’t do the transformative work if we don’t show up! It also allows you to skip the waiting room and hold the session where you need to! Have an hour lunch break on Wednesdays that is the only time you can squeeze a session in? Teletherapy works for that! Can’t get childcare every week to cover time for your session? Set the kids to work in the other room, lock the door (privacy is key!) and have the therapist meet you where you are at, not the other way around.
1. Eliminates the Need to Travel, Saving You Money and Time!
Taking the guesswork and stress out of travel makes it easier to be consistent with attending sessions. Say goodbye to traffic and anxious “running late” texts. Telehealth not only saves you time, but also money in the long run because you’re not spending as much on gas, subway, and bus fare. (Way to make a 45-minute session work,am I right?) This form of therapy also helps alleviate any anxieties about leaving the house. Keeping you in the headspace to do the work and be present. As long as you have a reliable computer and strong internet connection, you can visit with your therapist from the comfort of your home.
2. Easier to Stay Consistent
Finding a therapist, you connect with and feel comfortable with is #1 on your priority list. The second is consistency. What makes good effective therapy no matter the form is therapy you attend! Consistent visits help keep you on track with your goals and managing your symptoms. Teletherapy not only alleviates the stress of traveling, as well but also allows you to show up wherever you are! Having a week-long getaway Upstate, or visiting family in Boston? You can still attend your session! If you move to a new city or state, you can continue with the same therapist rather than having to start all over again. (Of course, check with your therapist to make sure they have a license to practice in the state you are moving to.)
3. No Need for Child Care
As I mentioned, setting up a babysitter or after-school care so yourself, or a partner can attend your session can be a hassle. Not to mention expensive. And let’s be honest, do you really want your mother-in-law (yes, we know you love her) in your house when you get home from your session 1-2x a week just to save money on childcare? Teletherapy eliminates the need for childcare, saving you time and money, and the stress of coordinating schedules. You and your partner can meet with your therapists in separate rooms, or together, in the comfort of your home while your children are safe at home in the other room. (I do recommend having a conversation with your children of why you need private time for 45 minutes a week. No children bursting in through the door asking where Prince Pegasus the Frog Doll is.)
4. More Choice, More Autonomy, Better Therapy
The Best part of telehealth? You can shop around for the therapist that meets your needs. Are you a highly sensitive person living in Upstate, New York dealing with anxiety, but all the therapist around you specializes in depressive disorders. Have no fear! You can find the therapist that specializes in your specific needs no matter where you are. (Psst. I work with highly sensitive anxious people, in case you were wondering.)
5. 👏From👏 the👏 comfort👏 of 👏your👏 own👏 home! 👏
Telehealth allows you to be comfortable in your own home. Allows you to show up however you are and wherever you’re at. There is also no pressure to show up in your Sundays best! Come to therapy in your pajamas, underneath your duvet, in your workout gear, sweaty. Your appearance doesn’t matter (it never did), it matters that you show up.
This factor also helps when you are going through a difficult period. Feeling more depressed after a trigger and having a difficult time getting out of bed. Don’t fret. You can still attend therapy with a push of a button, and a hopefully very long iPhone charging cord. I say this because I’ve been there. (What? Surprised therapists attend therapy too? Got to practice what we preach!) Whether you’re feeling too anxious to move, or get your day started, you can be sure that the therapy will come to you, not the other way around.
6. Telehealth is effective! Teletherapy vs. In-Person
When we think of therapy, we tend to think of TV therapists in luxurious rooms filled with bookcases of the finest research and a lovingly handcrafted ethically sourced imitation leather couch. The fact is therapy doesn’t necessarily need all that.
Effective therapy involves a personal relationship between you and your therapist. So, while it may seem odd to think about seeing your therapist through a computer screen, and while yes, some things are different and certain face-to-face elements are lost, most adjust to it without problem and find that it’s just as effective as it is with in-person visits.
Telehealth therapy has been found to be just as effective as in person therapy. They are basically the same as in-person sessions. The important part is that your mind is present and ready to do the work. Location of the therapy? not the biggest factor to your self-growth and development, while doing the work and exercises out of session is.
7. Alright, I guess we can talk about COVID-19 now.
At the start of pandemic, mental health care professionals worked hard to keep connected to clients during quarantine. Though telehealth is not a new practice, in our efforts to reduce exposure to the virus we have perfected the whole telehealth process even more. Aside from the pandemic, people suffering from anxiety and depression may have a weakened immune system due to chronic stress of what’s going on in the world. Telehealth helps stop the spread and allows people to receive care even when they are feeling ill.
How do I find a Telehealth therapist?
Most therapist nowadays will accommodate a remote option. They will either advertise it on their site, or listing. If not and you’re very interested in working with them, shoot an email!
Telehealth isn’t New: Is Teletherapy effective?
TL-I’m-Not-Reading-Research-Blah-Blah-DR: We’ve done research on telehealth with positive results since the 1960’s showing equivalent effectiveness in treatment with telehealth services vs in-person, with a higher commitment rate to continue teletherapy sessions and a lower drop-out rate.
Contrary to the, ehem, sudden rise in popularity of telehealth services in the past few years. Research into telepsychology (care delivered via phone, video or both) began as early as the 1960’s. It grew out of the need to treat and reach populations that don’t always have the best access to services. For example, a psychologist assessing a person in one state and referring them to a geographically distant provider for specialized care in another.
Since then, psychiatry research has tested remote care among veterans, (Godleski, L., et al., Psychiatric Services, Vol. 63, No. 4, 2012) as well as a range of other age groups and conditions. (Hilty, D.M., et al., Telemedicine and e-Health, Vol. 19, No. 6, 2013). These studies have shown that telemedicine can be effective and increase access to care. Psychologist have also studied various populations to determine whether telehealth works, who it best serves, and how to deliver it effectively. This research has turned up with positive results!
According to the U.S Department of Veteran Affairs, who have conducted numerous trails comparing PTSD interventions delivered in person vs. video sessions found that both methods were equally effective in most cases. (Turgoose, D., et al., Journal of Telemedicine and Telecare, Vol. 24, No. 9, 2018). Even wilder? Repeated reviews of the studies have also found that not only is telehealth therapy delivered by phone as effective for PTSD, but also depression, anxiety, and adjustment disorders. (Varker, T., et al., Psychological Services, Vol. 16, No. 4, 2019). It doesn’t end there. Telehealth has been found effective for issues such as substance use, eating disorders and developmental disorders in children and teens. (Slone, N.C., et al., Psychological Services, Vol. 9, No. 3, 2012).
“What we’ve seen is that telehealth is essentially just as effective as face-to-face psychotherapy—and retention rates are higher,” says David Mohr, PhD, director of the Center for Behavioral Intervention Technologies at Northwestern University’s Feinberg School of Medicine, who has spent his career studying telepsychology and digital mental health.
This means not only is telehealth effective by research standards, but clients are also more committed to continuing the therapy. This can be from a multitude of things, from increased flexibility for the client’s needs and schedules, cutting out travel time and setting up childcare/babysitters, to enjoying having therapy in the comfort of their own spaces.
As part of his research, Mohr conducted a trial comparing cognitive-behavioral therapy (CBT) delivered face-to-face versus over the telephone to 325 patients with major depressive disorder, he found equivalent outcomes at the end of treatment (JAMA, Vol. 307, No. 21, 2012). In fact, though treatment effects were slightly more lasting in the face-to-face population, patients who attended in-person sessions were also more likely to drop out of therapy and in turn had equivalent treatment effects over time.
The Challenges of Telemedicine
With every approach there are its challenges. When it comes to telehealth, clinical psychologist Marlene Maheu, PhD, founder, and executive director of the Telebehavioral Health Institute, says “both patients and providers can easily become distracted by emails, text messages or the desire to multitask. It comes down to being able to stay present in the session without the distractions the digital aid provides us. “
Whether care is delivered by phone, video or otherwise, best practices start with ensuring that you are in a safe and private location. Your therapist should know the exact address where you’re located so that they can notify the authorities in case of emergencies. To ensure confidentiality, a therapist should work with you to find a quiet space where you won’t be overheard.
Other challenges include:
Some insurance companies do not cover telehealth therapy. Check with your insurance provider to see if they offer coverage or Superbill Reimbursements.
Like in-person therapy, telehealth therapy follows HIPAA standards, some people may feel uncomfortable with sharing their information online.
Unreliable technology or a weak internet signal can disrupt sessions. Be sure to use a dependable computer and check your internet connection before the appointment time.
At-home distractions can make it difficult to focus on what your therapist is saying. Find a room where you can be comfortable and away from distractions.
Conclusion
Alright, so we have discussed what Telehealth is, how it can not only save you time and money but also be an effective tool to supporting you and your mental health. We discussed the benefits and challenges as well as how to best optimize your remote therapy sessions. Hopefully now you can leave this post with a bit more confidence in this whole remote therapy thing.
Best of luck and stay safe!
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