How to Prepare for Your First Online Therapy Session

Firstly, deciding to start therapy is a big deal (go you!!!) Whether you are feeling nervous, excited, somewhere in between or all of the above (there is no right or wrong way to feel - just your way), your first session with an online therapist can be a step towards understanding yourself better, or moving towards the kind of life you want to have.

If it is your first time in therapy or maybe just your first time doing online therapy you might be naturally wondering how to prepare. Here are some tips and tricks to help you get the most out of it.

Find Your Spot:

One of the biggest benefits of online therapy is that you get to decide where it happens. No commute, awkward waiting rooms or struggling to find an office you've never been to. You can do therapy from pretty much anywhere - your couch, desk, bed or even a quiet park.

Here are some things to consider when deciding where you will be, and creating a safe therapeutic space for yourself:

• Privacy: Pick a place where you won't be interrupted, disturbed, overheard, or distracted. Let housemates, family, or partner(s) etc know you're in a session so they don't interrupt you (or start vacuuming, mowing the lawn, or... any other loud activity). Consider turning off notifications, and maybe putting on some headphones to help you engage fully in the session.

• Safety: While online therapy can be done pretty much anywhere, it is still important to ensure you are in a safe environment i.e., it is probably not the best idea to be driving, or to be in an open, busy public area.

• Comfort: Allow for plenty of time before your scheduled appointment to set up your space. You might want to grab whatever you might need to feel comfortable during the session. You might consider a cosy blanket, a warm beverage, some tissues, your emotional support water bottle, a pet for emotional support. You might also want to think about where you can sit comfortably for the entire session.

• After: You might also want to consider what you have after the session - do you want to go from talking about something major to then being in a meeting with your boss? or rushing to a lecture for a really hard class? Probably not (but, you do you). Consider setting yourself up in the kindest way possible and consider what you might need. It can be helpful to schedule in some downtime to process after a session as therapy can stir up a whole mix of feelings, which is totally normal and valid (sometimes this is called the "Therapy Hangover"). Often people can cope with this with some self-care but if those feelings ever felt so big and you could not manage them by yourself it is important to let your therapist know and to possibly reach out for some immediate support.

Check Your Tech:

A quick tech check can prevent any disruptions. Here are some things to check:

• Internet Connection: Whether you are using mobile data, a hotspot, or wifi ensuring it is steady and reliable. While technical difficulties can happen, we want to ensure your story (or emotional breakthrough) is not interrupted by "connection lost please try again." Fear not, if this was to happen, you're not alone. If you have an issue with your session, you can email for help at: info@counsellorkatie.com.au

• Camera and Microphone: check they are working well, and angled comfortably before your session starts.

• Device Battery: check that whatever device you are connecting through is fully charged and/or plugged in to avoid disruption due to running out of battery.

• Session Link: check the link your therapist uses and make sure it works on your device. Counsellor Katie will always send the link ahead of time, if you haven't received a link and your session is just about to start, firstly: check your spam folder, and if it is still not there, then email for support.

Open and Honest:

Just like in-person therapy, honesty is key. Share your thoughts and feelings openly to get the most effective support. If something isn’t working or you have specific preferences, let your therapist know. Open communication ensures that the therapy sessions are tailored to your needs.

You might want to take some time to reflect on why you've decided to book a session and what you are hoping for. If you’re not sure, that is also okay too! Sometimes, the best starting point is just saying, “I don’t know where to start” your therapist is there to guide you.

What to Expect in the First Session:

If it is your very first time in therapy, you might not know what to expect - that is okay! Generally, your first therapy session is your and your therapist getting to know each other. This is so your therapist can get a sense of what you might need and how they can be most helpful. It is also an opportunity for you to also get a sense of whether the therapist is the right fit for you. Therapists understand it can be a bit daunting meeting for the first time, and that trust can take time so, sessions generally go at your pace and conversation can be led by what you feel is important to talk about.

While every therapist has their own approach and style, generally it may follow something like this:

• Introductions: the therapist will tell you a little bit about themselves and how they work.

• Your Story: They'll ask what has bought you into therapy, and start to get to know you, your context, history and what has been going on. All at your own pace!

• Goals/Hopes: You might start to look at what you hope for if the time spent with your therapist was helpful. This might be a baby goal, a big goal or maybe a preferred future. There is no right or wrong here - it is up to you.

Finding What Fits:

Finding the right therapist for you is important. Research consistently tells us that a strong therapeutic relationship is one of the most important predictors of positive outcomes (Opland & Torrico, 2024).

Finding the right therapist for you is deeply personal. It might take a few tries (or maybe it won't), but when you know, you know. If your first therapist doesn’t feel like the perfect fit, that’s okay! You can even talk to them about this (they won't be offended - therapists understand it’s not personal and it is part of the process - they may even be able to help you connect with someone else, or mix things up to better suit you).

Ready to Get Started?

Therapy from the comfort of your own space? Yes please.

Online therapy means you can schedule sessions that fit with your routine and preferences.

Your first session with an online therapist can be your first step forward into whatever it is that you are trying to find.

Ready to jump in? Book your session, find your favourite spot and let's work together because you deserve to feel good about life, and about yourself.

Book a Session

*This content is for entertainment, educational or advertisement purposes only. It is not a substitute for professional therapy, crisis support, or professional training.