5 Ways to Adjust to Online Therapy for College Students
Moving to college, whether as a freshman or returning student, comes with plenty of challenges and adjustments to make.
One of those challenges that is often overlooked is switching from in-person therapy to online therapy sessions.
Finding a therapist who is a good fit can be exhausting, which is why continuing sessions with your hometown therapist while in college can be something you choose to do.However, this comes with its own difficulties.
You may have been used to going to the therapy office near your home each week or logging onto Zoom in your own bedroom. For many young adults, the college experience is a transformative period filled with specific challenges such as academic pressures, social relationships, and personal growth. Now, you may have to navigate fitting therapy into your hectic schedule, figuring out where you can have enough privacy to engage in therapy, and learning to experience therapy in this new way. Many students turn to online therapy when their campus counseling center has a waiting list or limited availability.
Here are some tips that can help adjust to this new norm while you start online therapy.
Find a Space Where You Feel Comfortable
Plan ahead to make sure you have the dorm room to yourself, rent out a study room, or ask around if there are any quiet spaces. Even your car works! The main priority here is finding a space where you feel comfortable enough to share and engage in the therapy process. Finding a private space can help you process your feelings and navigate the complexities of college life, including managing social relationships.
Make sure you also set aside enough time to physically get to this space prior to your session. Look for a spot in your schedule that has at least a two hour gap—this will give you enough time to balance therapy with your classes, leave class and walk to whichever space you plan on doing virtual therapy in, while also making sure that you also have time to unwind before jumping right into your next class or responsibility.
Be Present and Avoid Distractions
Therapy can be a great time to slow down and take a break from the typical distractions that are usually fighting for your attention. Be sure to put your phone on silent or do not disturb to avoid the urge to pick it up or read any incoming messages. Try noise-canceling headphones or white noise to block out any sounds outside of your room that may be distracting. Being present during your visits helps ensure your individual needs are addressed.
Make sure you also have your phone, laptop, or whichever device you will be using fully charged so that you aren’t having to find your charger or move spaces in the middle of your session.
If you live in a space with roommates or suitemates it can also be helpful to let them know what time you have a virtual appointment, so you can avoid interruptions when accessing your session. This way, you aren’t getting distracted by the possibility of someone walking in and interrupting your session.
Mimic the Office Setting
Setting up your space as close to the office you are used to can help you get into “therapy mode”. This doesn’t mean decorating your room like a therapy office, but instead mimicking the feeling that you have when you are meeting with your therapist in-person. Therapy is also an important part of self-discovery during college, helping you explore your identity and personal growth.
Does your therapist typically have things like tissues or fidgets nearby that you often reach for? Make sure you have those too. Have some water, coffee, tea, or your favorite beverage. Our therapists and their team are dedicated to providing service that supports your growth and well-being.
Prepare by planning to log onto your session and sitting in the virtual waiting room a few minutes early—just as you would sit in the physical waiting room for your visit. If possible, using the same space and device for each session can help you mentally get ready for therapy to begin.
Communicate Your Needs With Your Therapist
Communication is key.
Many online therapy providers specialize in student mental health and have clinical psychologists on their team to ensure high-quality care.
You might feel a disconnect from your therapist when switching to online therapy after being used to meeting with them in-person. This is normal, and sharing this with your therapist can help them to better understand your needs.
Be sure to discuss any technical concerns you may have, like the audio or video quality causing problems. Check that you also know the back-up option(s) of what happens if you accidentally get disconnected.
Your provider is committed to providing services that meet your unique needs.
Take Time After Your Session to Unwind
Sometimes sessions are tough, emotional, or draining.
Balancing therapy with the demands of college life is an important part of supporting student mental health. It can seem disruptive when you have to go straight back to class after a session with no time to process what you just talked about. Depending on how much time you have before your next responsibility you can mentally transition from “therapy client” back to “college student” in different ways. Taking a quick drive or walk can allow you to be alone and resemble the feeling of leaving a physical therapy office. Journaling, deep breathing, and stretching can be quick activities to complete before heading out the room.
Creating this post-therapy ritual, whatever that may be for you, is beneficial to help you mentally prepare for the next part of your day without that overwhelming sense of urgency to move on to the next task. Many higher education institutions now offer telehealth services and college telehealth platforms, to connect students with community resources and support their well-being throughout college and beyond.
Navigating Technical Issues and Ensuring Platform Security with Your Therapist for College Students
As more college students turn to online therapy for mental health support, the reliability and security of virtual mental health services have never been more important. Colleges and universities are stepping up to ensure that their online counseling platforms are not only easy to use, but also meet the highest professional telehealth standards. This means investing in secure messaging, encrypted video calls, and robust online session management systems that protect your privacy and sensitive information.
Technical hiccups—like dropped calls or lagging video—can be frustrating, especially when you’re trying to focus on your well-being. To help students get the most out of their online therapy experience, many colleges now offer dedicated technical support, regular platform updates, and user-friendly training resources. This ensures that you can access mental health services smoothly, whether you’re in your dorm room, a study space, or even a rural area where in-person counseling services might not be available.
Security is a top priority for campus counseling services. Platforms used by college counseling centers are designed to comply with HIPAA and other professional telehealth standards, so you can feel comfortable knowing your conversations with licensed clinical social workers, licensed professional counselors, and other highly trained licensed professionals are confidential and protected.
Another key advantage of virtual therapy is flexibility. Many colleges now offer night and weekend availability, making it easier for students to seek counseling outside of regular class hours. This immediate access to support can be a lifeline during times of academic pressures, social anxiety, or personal growth challenges.
By prioritizing secure, reliable, and accessible online counseling, colleges are helping students overcome barriers to mental health support. Whether you’re struggling with anxiety, depression, or just need someone to talk to, virtual therapy can connect you with the right resources and professionals—no matter where you are on your college journey. As the demand for mental health services grows on college campuses, these improvements ensure that every student has the opportunity to thrive, both academically and personally.
Having support navigating the transition to college can help you continue to make progress toward your therapy goals.
Continuing to work with your therapist while at school can be an adjustment, but can also provide you with a steady, familiar sense of care and support.
I hope these tips are supportive as you are settling into your new normal.
If you’re looking for an online eating disorder therapist or an online trauma therapist, I am able to provide therapy to residents of Pennsylvania, Wisconsin, Florida and West Virginia. Reach out for a free consult call!
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Reclaim Therapy provides online eating disorder therapy, trauma therapy and EMDR therapy in Pennsylvania.
We are also licensed to provide therapy in Florida, Vermont, New Hampshire, Wisconsin and West Virginia. We would be honored to support you in your healing process!