Starting therapy is a big step, and starting online therapy can add a few extra nerves.
If you’re getting ready for your first virtual session, a little preparation goes a long way.
Meeting people, especially a new therapist, is nerve-wracking enough on its own, so we’ll walk you through exactly what to do before your first session. That way, you can show up feeling grounded, confident, and ready to focus on yourself.Â
What to do Before Your First Session
Make sure you’re all set and ready to go the day before or the morning of your appointment.
- Test your internet connection
- Charge your device or plug it in
- Choose a quiet, private space
- Grab your headphones if you have them
- Log in early to check the platform
- Have a notebook or water nearby
- Give yourself a few minutes to settle in
That’s it. No perfection required. Just enough preparation to remove distractions so you can focus on the session itself.
What is teletherapy, exactly?
Telehealth services are mental health care delivered through video or phone platforms instead of an in-person office. It gives you the same professional support you’d receive face-to-face, just in a more flexible format.
Many people use teletherapy mental health services because they fit more easily into real life. They’re especially helpful for busy parents, rural areas, or those with constantly changing schedules. In other words, if you’re a busy person, telehealth might be the best option for you.
Step 1: Set up your space
Your environment matters more than you think.
Choose a space where you can speak freely without being overheard. That might be a bedroom, home office, or even a parked car if that’s what feels safest.
A few tips:
- Sit somewhere comfortable but upright
- Reduce background noise when possible
- Let others know you need privacy
This helps online counseling feel more focused and emotionally safe.
Step 2: Check your tech ahead of time
Technology issues are common and almost always fixable.
Before your session:
- Test your camera and microphone
- Make sure the platform link works
- Update your browser or app if needed
Doing this early prevents last-minute stress and keeps telehealth counseling sessions running smoothly.
Step 3: Think about what you want to share
You don’t need a script, but it will help move the session along if you can explain what you’d like to cover with your therapist. The first session is just to get to know you, why you’re looking at therapy now, and to answer any questions you have about the process.
Your therapist will guide the conversation. Showing up with these basics is enough for virtual therapy to be effective.
Step 4: Plan your transition after the session
Virtual sessions end differently from in-office visits. There’s no walk to your car or change of scenery to help ground you. Even the first time, it can be difficult to go straight from therapy to daily life.
Give yourself a few minutes afterward.
- Take a breath
- Stretch
- Jot down a thought
- Drink some water
FAQs for Your First Session
What should I do if my connection freezes?Â
Don’t worry, it happens! We usually suggest keeping your phone nearby so we can quickly switch to a voice call and keep the momentum going.
Can I do my session from my car?Â
While a quiet room is best, many people find the car is the only truly private spot they have; as long as you are parked and safe, that works for us!
Is this as effective as meeting in person?Â
Absolutely; research shows that telehealth mental health leads to the same clinical outcomes as in-office visits, with the added benefit of being in your own comfort zone.
Easy Access to Care with Guide to Wellness
At Guide to Wellness, we believe that your mental health shouldn’t be a chore to manage. We focus on making our therapy services fit into your lifestyle, not the other way around.
By following this checklist, you’re already showing up for yourself in a big way. If you’re ready to experience a more flexible path to healing, our online counseling options are designed to meet you exactly where you are.
Your first session doesn’t have to be perfect. It just has to start.
