For many trauma survivors, trust isn’t just difficult — it feels dangerous. And when therapy happens online, the distance can make it even harder to open up. But with the right approach, online therapy can become a safe, empowering space to gently begin rebuilding trust — both with others and with yourself.

Healing doesn’t have to wait until the perfect conditions are in place. In fact, online sessions can offer a unique kind of safety and control that in-person therapy sometimes cannot. You’re in your own space. You set the pace. And slowly, step by step, you begin again.

Here are five therapist-approved tips to help rebuild trust in online therapy after trauma:

Create a Consistent, Grounded Environment

Trust grows in repetition. Start your sessions from the same room, with the same lighting, and maybe a familiar object or scent. These small consistencies create a sense of internal and external safety.

Go Slow — And Say That Out Loud

It’s okay to not dive into your story right away. Name your boundaries. Tell your therapist when something feels too fast or too deep. Trauma-informed therapists are trained to honor your pace — even if that means sitting in silence or talking about your week.

Use the Screen as a Buffer — Not a Barrier

Being online actually gives you more control. You can turn off your camera. You can leave the session if you need to. This autonomy can be empowering for those who’ve felt voiceless or overpowered in the past.

Start With Body Awareness, Not Storytelling

You don’t have to recount painful memories to begin healing. Many trauma therapists guide clients to focus on breath, sensations, or grounding techniques first — helping you stay connected to the now without getting pulled into the then.

Build Micro-Moments of Trust

Maybe it’s a moment where you feel heard. Or a single session where you didn’t feel panicked. These moments matter. Trust doesn’t arrive all at once — it arrives in small, meaningful pieces, until you start to feel safe enough to be seen again.