How to Prepare for Your First Online Counseling Session
How to Prepare for Your First Online Counseling Session
Starting therapy is an important and personal step, and doing it online makes it even more accessible while still allowing for a meaningful connection. If this is your first session, it’s natural to feel a mix of emotions—maybe you’re excited, nervous, or unsure what to expect. All of that is completely normal.
1. Get Your Tech in Order
Online therapy depends on technology, so it’s worth a few minutes to ensure everything is set up. This way, you can focus on the conversation, not scrambling to fix tech issues last minute.
Check your internet connection. If possible, sit close to your router or use a wired connection. A stable connection makes all the difference.
Test your device. Make sure your camera and microphone work, whether it’s a laptop, tablet, or phone.
Download the platform. If your therapist uses Zoom, Google Meet, or a specific app, test it beforehand to ensure you’re familiar with how it works.
Backup plan? Always. Keep your therapist’s contact info handy in case something goes wrong. Switching to a phone call is always an option.
2. Create a Comfortable Space
One of the best parts of online counseling is that you can do it in your own space. Use that to your advantage by setting up a safe and distraction-free spot.
Privacy is key. Choose a room where you won’t be interrupted and let others in your home know you’ll need some quiet time.
Comfort matters. Pick a chair or couch where you feel supported and relaxed. Little touches, like a blanket or a cup of tea, can help.
Minimize distractions. Turn off notifications, close tabs on your device, and silence your phone (unless you’re using it for the session).
3. Reflect on What You’d Like to Share
Your first session is all about getting to know each other, so your therapist will likely ask about your background, what brought you to therapy, and what you hope to achieve. It’s okay if you’re unsure where to start—most people feel that way!
Think about what made you decide to try therapy now.
Are there specific challenges, patterns, or emotions you want to address?
What are you hoping to get out of this experience?
If it helps, jot down a few notes beforehand. You don’t need to have everything figured out, but reflecting ahead can make diving in easier.
4. Dress for Comfort
Here’s a perk of online therapy—no need to worry about what to wear. Show up in whatever makes you feel at ease, whether sweatpants, a cozy hoodie, or your favorite sweater. Feeling physically comfortable helps you feel emotionally open.
5. Be Honest and Open
Opening up to someone new can feel awkward, and that’s completely normal. However, honesty is the foundation of a good therapeutic relationship.
Speak from the heart, even if it feels messy or complicated to put into words.
It’s okay to say, “I don’t know where to start,” or to share that you’re nervous.
If you feel stuck or unsure about a question, let your therapist know—they’re there to guide you.
6. Know What to Expect
The first session isn’t about solving everything but laying the groundwork.
Your therapist will ask questions to understand your goals, challenges, and relevant history (such as past therapy or family dynamics).
You’ll review practical details like scheduling, confidentiality, and how sessions will work.
Don’t expect instant answers or solutions—this is a process, and the first session is just the beginning.
Consider it a chance to see how you and your therapist connect. It’s about building trust and creating a safe space for the work ahead.
7. Take Time to Reflect Afterward
Your first session might stir up many emotions—you might feel relief, hope, or even a little unsure about how it went. All of that is perfectly normal.
After the session, jot down any thoughts or questions that came up.
Reflect on how you felt—what resonated and what didn’t? This feedback can guide future sessions.
Do something relaxing afterward, whether walking, journaling or watching a favorite show.
8. Stick With It
Therapy is a journey, and while starting is an incredible first step, real progress happens over time. Be patient with yourself as you explore your thoughts and feelings, and remember that growth often comes in small, steady steps.
Final Thoughts
Therapy is investing in your well-being, and that’s one of the best gifts you can give yourself. If you’re ready to take this next step, reach out to schedule your first session—I’d be honored to support you on your journey.
FAQ: How to Prepare for Your First Online Counseling Session
Q: What should I expect from my first online counseling session?
First of all, let me say how much courage it takes to start therapy—it’s a big deal to prioritize your mental health. Your first session is all about getting to know each other. I’ll ask some questions to understand what brought you to counseling and what you’d like to work on. It’s a chance for us to establish a connection and create a safe space where you feel comfortable sharing. There’s no pressure to dive into everything all at once; we’ll move at a pace that feels right for you.
Q: How can I prepare for my session?
Preparation doesn’t have to be complicated! Start by finding a quiet, private space where you won’t be interrupted. Make sure your device is charged (Computer or if you're using your phone or iPad), your internet connection is stable. Don’t stress if you’re unsure what to talk about—that’s something we’ll figure out together during the session.
Q: What if I feel nervous?
It’s completely normal to feel nervous before your first session. Meeting a new counselor and opening up about personal things can feel intimidating. I want you to know that this is your space, and there’s no judgment here. You don’t have to have all the answers or share everything right away. We’ll take things one step at a time, and it’s okay to let me know if you’re feeling a little unsure—I’m here to help you feel as comfortable as possible.
Q: What should I wear to an online counseling session?
There’s no formal dress code for therapy! If sweatpants and a hoodie help you feel at ease, go for it. Counseling is about you, not about appearances, so focus on creating a setup that feels relaxed and natural for you.
Q: What kind of technology do I need?
You’ll need a device with a camera and microphone—this could be a laptop, tablet, or even a smartphone. I recommend using headphones if you can; they help with privacy and reduce background noise. Test your device ahead of time to make sure everything is working, and have the link or login information for our session handy. If tech issues come up, don’t panic—we’ll figure it out together.
Q: What if someone interrupts me during the session?
Life happens, and interruptions are okay! If you’re worried about being interrupted, let’s talk about it at the beginning of the session. Whether it’s a family member, a pet, or a delivery, we can pause and pick up where we left off. If it helps, try putting a note on your door or scheduling the session for a quieter time of day. But don’t stress—therapy is flexible, and we’ll roll with whatever comes up.
Q: Do I need to bring anything to the session?
You don’t need to bring much—just yourself and an open mind. That said, some people like to have a notebook and pen nearby to jot down thoughts or things we discuss. If there’s something specific you’d like to share, like a journal entry or a situation that’s been bothering you, feel free to bring that into the session. But there’s no pressure—we’ll guide the conversation based on what feels important to you.
Q: What if I don’t know what to talk about?
That’s totally okay! You don’t need to have a script or even a clear idea of where to start. It’s my job to guide the conversation and help you explore what’s on your mind. Sometimes just talking about what’s been happening in your life recently can open the door to deeper insights. And if you feel stuck, I’ll ask questions to help us figure out what’s most important to focus on.
Q: What if I get emotional or cry?
Let me reassure you—crying or getting emotional during a session is completely okay. In fact, it’s often a sign that you’re allowing yourself to feel and process what’s been bottled up. This is a safe space for whatever emotions come up, and there’s no need to apologize or hold back. I’m here to support you through all of it.
Q: How can I make the most of online counseling?
One of the best things you can do is approach it with openness and curiosity. Therapy works best when you’re honest about your thoughts and feelings, even if they’re messy or hard to articulate. Consistency also helps—try to schedule sessions at regular intervals so we can build momentum. And between sessions, consider journaling or reflecting on what we talked about to deepen your understanding. Therapy is a partnership, and we’ll work together to help you get the most out of it.
Q: What if I don’t feel a connection with my therapist?
A strong connection between you and your therapist is so important, and it’s okay if it takes time to build. If something doesn’t feel right, let me know—it won’t hurt my feelings. Therapy is about finding the best fit for your needs, and I’m happy to adjust my approach or help you find someone else who might be a better match. The most important thing is that you feel supported and comfortable.
