An online psychological consultation looks much like a face-to-face meeting: we talk, sort out what is going on and agree on concrete steps for the coming week. All you need is a quiet place, a stable internet connection and 2–3 sentences about what brings you.

The online format can be a lifesaver when you have little time, live far away, are travelling or simply find it easier to start talking "from your own armchair". Most importantly: it is not a "lesser version" of help – it is simply a different channel.

What an online psychological consultation looks like

Most often a session goes through three stages:

  • Setting the goal – what should change after this conversation (even minimally)?
  • Sorting out the situation – what is happening, what triggers it, what keeps the tension going.
  • "Here and now" steps – what you can do between sessions to regain influence.

How to prepare (a simple checklist)

  • Find a quiet place where nobody will interrupt you for 50 minutes.
  • Put your phone on do not disturb and close any extra browser tabs.
  • Have a glass of water and something for notes (a sheet of paper or a notebook) ready.
  • If you like – write down 3 points: what is wearing me out most right now, what I have tried, what would be a minimal improvement.

Privacy and comfort – what to take care of

In an online conversation, a sense of safety matters. If you have concerns about privacy:

  • use headphones,
  • choose a place where the conversation cannot be overheard (or switch on gentle "white noise"),
  • agree a clear boundary with the people you live with: "for 50 minutes, nobody comes in".

If your emotions get strong – that is OK too. You can stand up, walk around the room, take a sip of water. You do not have to "make a good impression".

What you can "sort out" online

Online works well for, among other things, stress, tension, difficulties in relationships, reduced motivation, low self-esteem or life crises. What matters is adjusting the pace and the tools to you – with no pressure of ready-made recipes.

Questions worth asking before the first session

  • What will the structure of the sessions and the scheduling look like?
  • How do we work between sessions (tasks, notes, exercises)?
  • How will I know that we are heading in the right direction?

If you like, see also: Services Contact About me Wellbeing and mental health.

FAQ – online psychological consultation

Is an online psychological consultation effective?
It can be, if you have the conditions for a calm conversation and feel safe. For many people it is easier to start with the online format and then possibly move on to face-to-face sessions.
What if my internet drops during the session?
It is worth having a plan B: your phone at hand and the option of reconnecting quickly. Short interruptions happen and do not undo the work.
Do I have to talk about "my whole life from the beginning"?
No. It is enough to describe what is happening now and what bothers you most. We will sort out the rest step by step.
Can I keep my camera off?
Usually the camera helps with contact, but if that is too difficult for you, we can discuss a comfortable way of talking and gradually build a sense of safety.

This content is for information purposes only and does not replace an individual medical or psychological consultation.

Natalia Kostusiak, MA – psychologist
Natalia Kostusiak, MA • Psychologist
Author of psychoeducational articles that promote knowledge about mental health.