How do you plan Turkish-language online therapy across a time difference? A step-by-step guide to choosing session times, daylight saving and privacy.
If you live abroad and are thinking about having therapy in your mother tongue, that is, in Turkish, one of the first practical questions on your mind is likely to be the time difference. "When I finish work in the evening, will it be midnight in Turkey?", "Will I miss my appointment when the clocks change?", "Should I meet early in the morning or late at night?" These questions are entirely reasonable, because the effectiveness of therapy depends not only on what is said in the session but also on when and under what conditions it takes place. In this guide we look at how you can plan online therapy across a time difference, common mistakes and the concrete steps you can take to make your sessions sustainable.
How Does the Time Difference Affect Online Therapy?
Online therapy offers the chance to meet with a specialist wherever you live. But if the two sides are in different time zones, finding a shared time takes a little planning. The effect of the time difference varies considerably depending on where you live:
- European countries: There is usually a difference of a few hours with Turkey, and this difference can change during the year depending on daylight saving time. Finding a common time is often easy.
- Gulf countries: The difference is mostly small; planning is usually done around working hours.
- North America: The difference is large and varies considerably even between the east and west coasts. Sessions generally fall in your morning or around midday.
- Australia and the Far East: The difference is again large; sessions are often planned to fall in your evening and Turkey's daytime.
The time difference itself is not an obstacle; what matters most is that the session can take place when you are in a suitable mental and physical state. A session you join at midnight, tired and sleepy, may not be as productive as one you join rested and focused.
Signs of the Wrong Time Slot
Sometimes a time that looked suitable at first can make therapy harder as time goes on. The signs below may show that you need to rethink your session time:
- Frequent yawning, distraction or difficulty remembering what was said during the session
- Being unable to fall asleep after the session or sleeping restlessly through the night
- Having to rush out of work or another commitment before the session
- Frequently cancelling or postponing appointments
- Holding the session at a time when others at home are asleep or awake making privacy difficult
- Having no time left after the session to digest your feelings
- Sessions starting to feel like a "burden" or "a chore on the to-do list"
When you notice these signs, it is important to share them with your therapist. The session time can always be discussed again and adjusted. Asking for a change of time does not mean your commitment to therapy is fading; on the contrary, it is an effort to make the process more suitable for you.
Common Planning Mistakes Across Time Zones and Their Causes
Forgetting daylight saving changes. Turkey and the country you live in may have different daylight saving practices. Some countries switch to summer time and some do not; those that do may do so on different dates. For this reason, the time difference between the two countries can increase or decrease by an hour during the year. Missed appointments in these changeover weeks are common.
Noting the appointment in only one time zone. Saying "we'll meet at 6 pm" can lead to confusion when it is not made clear which country's time is meant.
Blindly trusting calendar apps. Calendar apps usually adjust the time zone automatically; however, if the wrong time zone was chosen when the event was created, or if you are travelling, the appointment may show at a different time.
Not taking your own energy rhythm into account. Some people are more alert and open-minded in the mornings, while others talk more comfortably in the evenings. Every time that seems suitable may not be the best time for you.
Not planning for after the session. Therapy sessions can sometimes stir up intense feelings. Going straight into an important work meeting after a session, or rushing to pick up the children from school, leaves no time to digest those feelings.
Family Life, Work and Privacy: The Everyday Effects of the Time Difference
The time difference is not only a matter between you and your therapist; it also affects the routine of the other people at home.
Privacy in the family. If your session falls in the evening, your partner and children may be awake at home. It is important to find a room where your conversation will not be overheard, to use headphones and, if possible, to close the door. Suppose a mother with young children plans her session for after the children are asleep, but that is also when she is most tired. In this case, choosing a weekend morning when her partner is looking after the children may be more productive.
Working life. If your session falls within working hours, you might consider meeting during your lunch break or within flexible working hours. However, holding a session at work, in shared areas or in an open-plan office is not suitable from a privacy point of view. If necessary, taking a short leave or choosing a day when you work from home is healthier.
Shared living spaces. For students living with flatmates or people living in crowded homes, finding a quiet space can be hard. In this case, a parked car, the private study rooms of libraries or times when the other people at home are out may be options.
What You Can Do Yourself: Step-by-Step Planning
- Write both time zones together. Always note your appointments with both times. For example: "Turkey time 19.00 / my time 17.00."
- Mark daylight saving changeovers in your calendar. Check the clock practices of both Turkey and the country you live in. Confirm the appointment time with your therapist before changeover weeks.
- Observe your energy rhythm. For a week, note at what times of day you feel most alert, calm and open to talking. Choose your session time according to this information.
- Leave buffer time before and after the session. Be ready at least ten minutes before the session starts. After the session, too, leave a gap of at least fifteen to twenty minutes to give yourself time to digest your feelings.
- Set a fixed day and time. If possible, keep the same day and time every week or every two weeks. Routine increases the continuity and effectiveness of therapy.
- Do the technical preparation in advance. Check your internet connection, your headphones and your device's charge before the session. Talk beforehand about what you will do if the connection drops (for example, reconnecting or continuing by phone).
- Create a private space. Choose a room with a door that closes. Tell the people at home your session time and say you do not want to be disturbed during that time.
- Tell your therapist about travel and leave in advance. When you travel to Turkey or another country, the time difference changes again. Plan the session time in advance for these periods.
- Keep a small notebook. Note down thoughts that come to you between sessions, difficulties you have experienced and your questions. Because communication between sessions may be limited by the time difference, these notes make sessions more productive.
Example Planning Ideas by Region
The examples below are not exact times, but general approaches that can give you ideas when thinking about the time difference:
- If you live in Europe: Because the difference is small, early evening hours after work or the lunch break are often suitable for both sides. It is enough to check whether the difference changes at daylight saving changeovers.
- If you live in North America: Turkey's afternoon or evening hours may fall in your morning. Starting the day with a session keeps the mind clear for some people; others get tired from rushing to get ready in the morning. Weekend mornings can also be an option.
- If you live in Australia or the Far East: Your evening hours may fall in Turkey's morning or midday. After getting home from work, taking a short break and joining the session before or after dinner can work.
- If you work shifts: As your shift pattern changes, finding a fixed time can become difficult. In this case, it helps to share your monthly shift schedule with your therapist and plan a few weeks ahead.
Suppose an engineer living on the west coast of Canada at first put their sessions at a very early time before work, but after a few weeks noticed they were feeling sleepy and tense at that hour. By talking with their therapist and moving the session to a weekend morning, they were able to join the sessions rested and with a clear mind. This example shows that the time first chosen is not fixed and that you can find the most suitable arrangement by trying things out.
A well-chosen session time is one of the invisible but most important building blocks of therapy.
When Should You Seek Professional Support?
You do not need to wait for a major crisis to consider online therapy. The situations below may be a good time to consider talking to a specialist:
- Sadness, lack of motivation or anxiety that has gone on for a long time
- Loneliness, difficulty adjusting or questions of identity while living abroad
- Marked changes in sleep and appetite
- Panic attacks or intense health anxiety
- Difficulties in relationships with a partner, children or family in Turkey
- Difficulty coping with a loss, a separation or a major life change
An important note: online therapy is not an emergency response service. Because of the time difference, you may not be able to reach your therapist at any moment. If you have thoughts of harming yourself or ending your life, call the emergency number of the country you are in: 112 in EU countries, 911 in the USA and Canada, 999 or 112 in the UK, 000 in Australia. In situations of serious risk, local emergency services and psychiatric services are necessary. For this reason, when starting therapy, it is useful to identify together the local resources you can turn to in moments of crisis.
How Does Online Therapy in Your Mother Tongue Work?
Online therapy in your mother tongue offers the chance to talk in the language in which you can most comfortably express your feelings, memories and family relationships. Many people, even if they get through daily life comfortably in a foreign language, notice that their mother tongue comes more naturally when they talk about intense emotions. This is not true for everyone, but it is an option worth knowing about. For more information on the subject, you can look at the article on online Turkish-language therapy.
In therapy conducted from a country with a time difference, the work generally proceeds as follows:
- Planning in the first session: Which time zone you live in, the times that suit you, daylight saving changeovers and technical details are discussed. The local resources you can turn to in moments of crisis are identified.
- Cognitive Behavioural Therapy (CBT)-based work: The situations you struggle with, your automatic thoughts and your behaviour patterns are examined. More balanced ways of thinking and coping are developed together.
- Homework between sessions: Because communication between sessions may be limited by the time difference, tasks such as thought records, behavioural experiments or relaxation exercises keep therapy going between sessions.
- A flexible but regular calendar: A fixed day and time are kept where possible; during travel, leave or clock-change periods, rearrangements are made together.
Payment is made online; pricing is in TL and payment by international card is possible. For insurance reimbursement, you need to check the terms of your insurance in the country where you live. For more information, you can look at the online therapy and Turks living abroad pages.
Frequently Asked Questions
Is online therapy still possible if the time difference is very large?
Most of the time, yes. Even in countries with a large time difference, times that suit both sides can be found, such as early morning, evening or the weekend. What matters is that the time chosen is one when you can be rested and focused.
How can I keep track of my appointment when the clocks change?
Always note your appointment with both time zones and confirm the time with your therapist before changeover weeks. Make sure the event in your calendar app has been created with the correct time zone.
What happens if the connection drops during a session?
A plan for situations like this is made in the first session; for example, trying to reconnect within a few minutes or continuing by another method. Checking your internet connection and device before the session reduces this risk.
Can I continue sessions when I come to Turkey on holiday?
Generally yes. However, during this period the time difference disappears or changes, and finding a private space in a family setting can also become harder. It is therefore useful to plan the session time and the setting in advance of the holiday.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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