First Time in Therapy?
If you’ve decided to start therapy, you’ve already accomplished your first goal! Making that decision can be challenging, especially if you’ve never been to therapy before. It’s natural to have questions including:
These are all common concerns. Online therapy offers the same benefits as in-person therapy, with the added convenience of meeting from the comfort of your own home.
Before Your First Session – Getting Started
Many therapists offer a free 15-minute phone call to briefly discuss what you’re looking for, and answer any questions that you may have. The therapist may also ask you a few questions to ensure that you’re in the right place. These might include:
Therapists have different training, approaches, and styles of how they show up in therapy. Some clients prefer a therapist who incorporates humor, and others may look for a therapist with specific expertise. It’s okay to have your preferences! A good therapist will want to make sure that you get the best fit for you, even if that means referring you to someone else. Review the therapist’s website and their About page prior to your call. If during the call it seems like a good fit, you’ll be able to schedule your first full intake session.
You’re Scheduled! What Next?
Once you’re scheduled, you’ll receive:
Tips on How to Prepare For Your Online Therapy Session
Find a quiet and private space
Start by finding a room with a closed door, comfy seating arrangement, and eliminate as many distractions as possible. This will help you feel more at ease.
Check your internet and your device
It is best to have a stable internet connection, along with a computer (or phone) with good camera and microphone.
Use headphones if needed
This can improve sound quality for both you and the therapist, as well as enhancing your privacy.
Grab a notepad and your water
Just like an in-person session, you may want to jot down any thoughts, and to stay hydrated.
During Your First Online Therapy Session
Your first therapy session is about making sure that you feel comfortable, and you and your therapist getting to know each other a bit better. Here are some things you can expect to go over in the first session:
What brings you to therapy?
There’s no right or wrong way to start. Just speak when you feel ready.
Your history
Share only what you’re comfortable with. This isn’t the session to do a deep dive into trauma history, so don’t worry about that!
Discuss your goals
Whether it’s managing anxiety, processing trauma, or navigating a life transition, therapy will be tailored to your individual needs.
Ask your questions!
You can ask any questions that you want such as wondering how online therapy works, what to expect next, how often you might meet. Now is the time to ask.
Your therapist should also provide a brief overview of
Online therapy makes mental health support accessible, flexible, and just as effective as in-person care.
After Your First Session
You might leave feeling lighter, or you may feel like there’s a lot to process. Either way, that’s okay! Therapy is about the journey, and it is not a quick fix (especially in regards to EMDR!). Here are a few things to reflect on after your first session:
Common Questions
A few quick answers to help you know what to expect in your first online session.
Thinking about Therapy?
If you’re thinking about starting online therapy and would like an integrative approach, I’m here to come along side you in your journey. Schedule a free 15-minute consultation call to learn more!
Jen Shepherd, MSW, LICSW, LCSW, is a therapist and clinical aromatherapist in the Twin Cities. Through Shepherd Therapy, she provides online therapy for women in Minnesota and Wisconsin, specializing in integrative health, anxiety, trauma, recovery, and chronic health issues. At Shepherd Wellness, she offers professional consultation to mental health providers on incorporating aromatherapy into their practice.
