Online therapy is convenient, but just logging in and chatting isn’t always enough to see real change. Like anything else, what you put in is what you get out. But a few small shifts in how you approach your sessions can make a big difference.

If you’re ready to make online therapy work for you, here’s what actually helps.

Set Up a Space That Feels Right

Therapy is about opening up, so where you have your sessions matters. The last thing you want is to be half-listening because you’re worried about your housemates overhearing or your WiFi cutting out mid-sentence.

Find privacy. If you live with others, let them know you need uninterrupted time or use headphones to keep things confidential.
Make yourself comfortable. A cosy chair, a cup of tea, a blanket—whatever makes you feel more at ease.
Check your connection. Test your internet and sound before your session starts to avoid annoying tech hiccups.

The more relaxed you feel, the easier it is to open up and focus on what really matters.

Come With Something on Your Mind (Even If It’s Small)

Some days, you might have a lot to unpack. Other times, you’ll log in and think, I have no idea what to talk about. That’s normal, but having a rough idea of what’s been on your mind can help sessions feel more productive.

Have you been feeling a certain way a lot lately?
Did anything stressful, exciting, or weird happen that might be worth exploring?
Is there something from your last session that stuck with you?

You don’t need to come with a script—just a little reflection beforehand can give your session some direction.

Be Honest, Even When It’s Hard

Therapy is one of the few places where you don’t have to filter yourself. But being open can feel uncomfortable at first.

If you’re struggling to explain something, that’s okay—just say what you can.
If you disagree with something your therapist says, speak up.
If you’re feeling stuck and don’t know why, let your therapist know so they can help.

Therapy isn’t about saying what you think your therapist wants to hear—it’s about working through what’s really going on.

Take Notes Between Sessions

You don’t need to journal every detail, but jotting down thoughts or feelings during the week can be helpful.

Notice any patterns in your mood or behaviour.
Write down anything that triggered a strong emotional response.
If you catch yourself using a tool or strategy from therapy, make a note of how it went.

Bringing these insights into your sessions can help you and your therapist connect the dots faster.

Put the Tools Into Action

It’s one thing to nod along when your therapist suggests something—it’s another to actually try it. Therapy isn’t just about talking; it’s about applying what you learn in real life.

If you’re working on setting boundaries, practise saying no to something small.
If your therapist recommends a breathing technique, try it the next time you feel anxious.
If you’re challenging negative thoughts, notice when they pop up and reframe them.

The more you put the work in between sessions, the more you’ll get out of therapy.

Be Patient With Yourself

Progress isn’t always obvious. Some sessions will feel great, and others might leave you feeling like nothing’s changing. That’s part of the process.

Growth isn’t linear—you’ll have good days and bad days.
Some things take time to click, and that’s okay.
Just showing up and engaging is already a win.

It is important to keep going, even when it feels like you’re not getting anywhere. Change happens gradually and often when you least expect it.

Make Sure You Have the Right Therapist

A good therapist won’t just listen—they’ll challenge you, support you, and help you see things from a different perspective. If something doesn’t feel right, trust that instinct.

If you don’t feel comfortable opening up, it might not be the right fit.
If their style doesn’t match what you need, it’s okay to try someone else.
If you don’t feel heard or understood, you deserve better.

At The Indigo Project, we get that finding the right therapist takes time. That’s why we offer a Perfect Match Promise—if you don’t click after the first or second session, we’ll rematch you with someone new and cover your next session (conditions apply).

Therapy Works When You Work It

Therapy isn’t just about showing up—it’s about showing up for yourself. The more you engage, the more you’ll start to notice shifts in how you think, feel, and react.

If you’re ready to take that next step, The Indigo Project is here to support you. No long waitlists, no awkward office visits—just real therapy on your terms.

Get matched to a therapist today and start making therapy work for you.