Virtual therapy has risen in popularity and has opened the door for more people than ever to access mental health support. If you have ever done virtual therapy and found yourself having a hard time focusing, opening up, or feeling stagnant in the therapeutic process, you might find yourself losing motivation to work towards your goals or even questioning if therapy is right for you. Stepping into a session from your bedroom, kitchen table, or car can sometimes feel... a little strange. Unlike walking into a therapist’s office, where the environment is designed for privacy and safety, virtual therapy asks us to create that feeling for ourselves.

The good news? You can build a sense of personal space and emotional safety, even from behind a screen. Here’s how you can create a sense of personal space and safety to maximize what you get out of virtual therapy. 

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1. Define Your Therapy Space — Internally and Externally

While you don't need a dedicated therapy room, having a designated space helps cue your mind and body into therapy mode. Research shows that environmental cues play a major role in shaping emotional and cognitive states.

• Choose a consistent spot where you can reliably be alone. (i.e. Car, room, office, corner, closet).
• Place a small object like a candle, journal, or plant to symbolize "therapy time."
• Create a mini-ritual, like dimming the lights or taking a deep breath before you start.

These small actions create an anchor and add a sense of safety and presence to whatever location you choose. It’s hard to feel comfortable, be present, and emotionally available if you are in an environment where you don’t feel comfortable being vulnerable. 

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2. Set Boundaries Around Your Session Time

Therapy requires emotional vulnerability, which is easier when you’re free from interruptions. Setting physical and social boundaries increases feelings of security and autonomy, both crucial for effective therapy.

• Inform others you are unavailable during therapy.
• Use noise-canceling headphones and background noise machines, if needed.
• Turn off alerts and minimize tech distractions.

These steps help protect your therapy time as emotionally sacred. Although it can feel tempting and convenient, finishing up a task for work, sending a text, or doing homework takes away from creating a sense of safety and openness that’s needed to get the most out of your time in therapy. 

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3. Check In With Your Body Before You Begin

Mind-body awareness enhances therapy outcomes by helping clients better recognize and process emotions.
Before starting your session:

• Ask: How does my body feel right now?
• Adjust your seat, grab a comfort object, stretch.
• Take 3–5 deep breaths to ground yourself.

This simple check-in increases emotional regulation which can make sessions feel less overwhelming and help create the capacity to dive deeper.

4. Create Emotional Permission to Be Honest

Even when you're physically alone, emotional safety must be intentionally built.
Research on therapeutic alliance, the trust and bond between client and therapist, shows that clients’ comfort with vulnerability is essential for successful outcomes.

• Remind yourself that therapy is a judgment-free zone.
• Acknowledge however you’re feeling — even if it’s "off."
• Tell your therapist if something about the virtual setup feels uncomfortable.

Building this self-permission fosters trust, authenticity, and growth in therapy. 

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5. Plan a Gentle Transition Out

After emotionally intense work, transitioning gently is crucial for integration and recovery. Studies suggest that brief post-session rituals (e.g., reflection, journaling, grounding exercises) help clients process emotions and prevent overwhelm.

Ideas:

• Journal for a few minutes about what came up.
• Do a simple grounding practice, like feeling your feet on the floor.
• Play calming music or go for a short walk.

This helps you leave your session feeling steady and supported. It’s easy to feel disoriented or overwhelmed when you’re expected to jump right into real life after sessions. You can even ask your therapist to make time to do this with you at the end of sessions.

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Final Thought: You Are the Keeper of Your Safe Space

So often we are sacrificing our time and energy for others around us and neglecting ourselves. Therapy is your time to focus on you and your wellbeing and you deserve to get the most out of it. Virtual therapy invites you to actively create your own sense of safety, presence, and emotional permission. Your experience during the session is equally as healing and important as the content and is crucial when trying to get the most of your time. By intentionally shaping your environment, tuning into your body, and honoring your emotional experience, you build a "personal therapy room" that lives inside you — wherever you go. Healing isn’t about the space around you — it’s about the space within you.