866-488-3103Why Tech Anxiety Happens (And Why It’s Normal)
That pit in your stomach when you think about virtual therapy? It has a name: “technostress”—and it’s incredibly common. Consider:
1 in 3 patients worry they’ll “look stupid” with tech issues (JMIR)
62% of first-time users fear privacy breaches (APA)
Most therapists expect minor tech hiccups and are trained to handle them
What fuels this anxiety?
Unfamiliar platforms
Concerns about confidentiality
Fear of awkward silences if tech fails
Your Pre-Session Tech Checklist
7 Days Before:
✔ Test your internet speed (Fast.com) → Aim for 5+ Mbps
✔ Download the platform app (if required)
✔ Check device compatibility (camera/mic test)
24 Hours Before:
✔ Charge your device + have charger handy
✔ Close background apps (Slack, email notifications)
✔ Pick your spot (more on this below)
30 Minutes Before:
✔ Restart your device (clears memory/cache)
✔ Position lighting (face a window or lamp)
✔ Gather supplies (tissues, water, notebook)
Creating Your Ideal Therapy Space
Location Options (Ranked Best to Good):
Home office/spare room (door closed)
Parked car (quiet neighborhood/turn off engine)
Walk-in closet (add comfy chair + soft lighting)
Bedroom (sit upright against headboard)
Pro Tip from Psychehope LLC Therapists:
“Place a white noise machine outside your door if worried about household eavesdropping—it creates sound privacy without headphones.”
What to Avoid:
Public spaces (coffee shops, parks)
Rooms with distracting decor
Spaces where pets might interrupt
What Actually Happens in a Virtual Session
First 5 Minutes:
Therapist will confirm you can see/hear them
Review confidentiality policies
May ask about your tech setup
During Session:
It’s okay to say “Can we pause? I need to adjust my volume.”
Normalize glitches—therapists expect occasional:
Audio delays
Frozen screens
Echoes
If Tech Fails Completely:
Try rejoining the session
Switch to phone audio (most platforms allow this)
Therapist will email new link if needed
5 Common Fears—Debunked
“I’ll look dumb if I can’t work the tech”
Therapists prefer you speak up about issues
“My therapist will judge my home”
They’re focused on you—not your decor
“Virtual therapy feels less personal”
Many patients report deeper connections from home
“My data isn’t safe”
HIPAA-compliant platforms encrypt all data
“Internet problems will ruin everything”
Brief glitches don’t derail meaningful work
After Your First Session: Tech Debrief
Ask yourself:
Did I feel comfortable with the platform?
Were there tech distractions I can eliminate?
Should I try headphones/ethernet next time?
Remember: The first session is the hardest tech-wise—it gets exponentially easier.
When to Consider Phone-Only Therapy
If video feels overwhelming:
80% of benefits come from audio connection (NIH)
Many insurers cover phone sessions
Great option for:
Low-bandwidth areas
Those uncomfortable on camera
Walking sessions (if permitted)
You’ve Got This: Taking the Next Step
Virtual therapy shouldn’t add stress to your life—it should reduce it. Remember:
Therapists are partners, not tech judges
Every patient has a “first time” story
The content matters more than perfect video
Ready to begin? Find a supportive provider at psychehope.com.