Starting online therapy for the first time can be both exciting and nerve-wracking. Whether you’re new to therapy or transitioning from in-person to virtual sessions, understanding what to expect can help you feel more prepared and comfortable. This guide will walk you through every step of your first online therapy session—from setting up your space to what happens during and after your appointment.
⸻
1. Preparing for Your First Online Therapy Session
a. Choosing the Right Therapist and Platform
Before your first session, you’ll need to find a licensed therapist who fits your needs. Many platforms offer directories where you can filter therapists by specialization, availability, and cost.
b. Scheduling Your Appointment
Once you’ve chosen a therapist, you’ll typically schedule your session through their online portal or by email. Some therapists offer a free consultation before the first session to determine if they’re a good fit for you.
c. Completing Pre-Session Paperwork
Most therapists will require you to fill out intake forms before your first session. These may include:
• A medical and mental health history form
• Informed consent and confidentiality agreement
• Payment and insurance details (if applicable)
Filling these out honestly helps your therapist understand your background and tailor their approach to your needs.
⸻
2. Setting Up Your Space and Technology
a. Choosing a Private, Comfortable Space
Since therapy involves discussing personal matters, it’s essential to find a quiet, private location where you feel comfortable speaking freely. If you live with others, let them know you’ll need uninterrupted time. Using noise-canceling headphones can also help enhance privacy.
b. Testing Your Internet and Device
Before your session, check that:
• Your internet connection is stable
• Your device (laptop, tablet, or phone) is fully charged or plugged in
• Your camera and microphone are working properly
c. Using Secure and HIPAA-Compliant Platforms
Your therapist will provide instructions on which platform to use (e.g., Zoom for Healthcare, Doxy.me, or a therapy-specific app). Ensure you have the correct app downloaded and log in a few minutes early to troubleshoot any potential tech issues.
⸻
3. What Happens During Your First Online Therapy Session
a. Initial Introductions and Setting Expectations
Your therapist will likely start the session with introductions and a brief overview of how online therapy works. They may discuss:
• Their approach to therapy (e.g., Cognitive Behavioral Therapy, Psychodynamic Therapy)
• Session confidentiality and its limits (such as mandatory reporting in cases of harm)
• What you can expect from therapy moving forward
b. Discussing Your Goals and Concerns
This part of the session is about getting to know you. Your therapist might ask:
• What brought you to therapy?
• Have you been in therapy before?
• What specific challenges are you facing?
• What are your goals for therapy?
This conversation helps your therapist tailor their approach to best support you.
c. Exploring Your Current Thoughts and Feelings
Your therapist may ask you about your:
• Recent emotions and mood patterns
• Relationships and social interactions
• Stressors or triggers
• Coping mechanisms (healthy or unhealthy)
This initial assessment is not about problem-solving immediately but about understanding your mental health landscape.
⸻
4. Addressing Concerns About Online Therapy
a. Will Online Therapy Feel Different from In-Person Sessions?
Yes, but many people find it just as effective. Some differences include:
• Less physical presence but more flexibility in location
• No commute, making it easier to fit therapy into your schedule
• The ability to be in a comfortable space of your choosing
b. What If I Feel Awkward or Don’t Know What to Say?
It’s completely normal to feel a little uncomfortable at first. If you’re not sure how to start, you can say:
• “I’m not sure where to begin.”
• “I feel a little nervous about this.”
• “I’ve never done therapy before, so I don’t know what to expect.”
Your therapist is trained to guide the conversation and make you feel at ease.
c. Is Online Therapy Secure and Confidential?
Yes—when using HIPAA-compliant platforms, your sessions are private and encrypted. However, you should also take precautions by choosing a secure location and avoiding public Wi-Fi.
⸻
5. Ending Your First Session and Next Steps
a. Summarizing the Session
Toward the end, your therapist may:
• Recap what you discussed
• Reflect on key insights from the session
• Outline potential therapy goals moving forward
b. Homework or Reflection Exercises
Some therapists give small assignments, like:
• Journaling about your emotions
• Practicing mindfulness or relaxation techniques
• Trying a new coping strategy
These exercises help reinforce progress between sessions.
c. Scheduling Future Sessions
You and your therapist will decide on the frequency of sessions (weekly, biweekly, etc.). Consistency is key to making therapy effective.
⸻
6. Tips for Making the Most of Online Therapy
• Be Honest – Therapy is a judgment-free space. The more open you are, the more helpful it will be.
• Take Notes – Jot down key takeaways or emotions that came up during the session.
• Set Goals – Even small goals can help track progress over time.
• Practice Self-Care After Sessions – Therapy can bring up strong emotions. Allow yourself time to process and decompress.
⸻
Final Thoughts: Embracing the Therapy Journey
Your first online therapy session is a significant step toward self-care and mental well-being. It may feel unfamiliar at first, but with time, it can become a valuable tool for emotional growth and resilience. By preparing ahead, staying open-minded, and communicating honestly with your therapist, you can make the most out of this experience.
If you’re considering therapy, remember: seeking help is a sign of strength, not weakness. Take that first step—you deserve support and healing.