So, you’ve decided to try therapy.
First of all—good on you. Reaching out for support takes courage, and it means you’re taking your emotional health seriously. That alone is a win.
But now you might be wondering… what actually happens in online therapy sessions? Will it be awkward? Do you have to talk about your childhood right away? What if you cry—or don’t cry at all?
If you’re feeling nervous, that’s totally normal. Starting anything new is uncomfortable at first, especially something as personal as therapy. The good news? Online therapy sessions are built to meet you where you are—literally and emotionally.
This guide will walk you through what to expect, so you can feel more prepared and less anxious about your first step.
Before Your Session: Getting Set Up
Once you’ve booked your appointment, you’ll likely get a confirmation with a secure link or platform login. Most therapists use video platforms similar to Zoom or Google Meet, but built with extra privacy.
To prep:
- Find a quiet, private space where you feel comfortable
- Use headphones if you want extra privacy
- Keep a notebook nearby if you like to take notes
- Don’t stress about being “camera-ready”—this isn’t a job interview
It’s okay to show up as you are.
The First Few Minutes
Your online therapist knows this might be your first session, and they’ll usually help ease you into it. The first few minutes may include:
- Brief introductions
- A few questions about what brought you to therapy
- Setting expectations for the session
- Clarifying confidentiality and how things work online
You don’t need to prepare a speech. Just be honest about how you’re feeling—even if that means saying, “I don’t know where to start.”
What You’ll Talk About
The conversation will go at your pace. Your therapist might ask open-ended questions like:
- “What made you decide to reach out now?”
- “What have you been struggling with lately?”
- “What would you like to get out of therapy?”
You can share as little or as much as you feel comfortable with. There’s no script, no right or wrong.
Some people cry in their first session. Others don’t feel much at all. Both are valid. The goal is simply to start.
Will It Feel Awkward?
Maybe a little. Especially if you’re not used to talking about emotions. But most people report that by the end of their first session, they feel relief—like a weight has started to lift.
Online therapists are trained to create safe, judgment-free spaces. They won’t analyze your every word or try to “fix” you. Their role is to listen, understand, and gently guide you forward.
After the Session: What Now?
You might feel lighter. Or tired. Or unsure. That’s all normal. Therapy stirs things up—especially in the beginning.
Take a moment after the session to check in with yourself:
- How did it feel to talk?
- Did anything surprise you?
- Do you want to continue?
Your therapist may suggest a follow-up session or let you decide when you’re ready. Either way, you’re in control of the pace.
The Long-Term View
Online therapy sessions aren’t about quick fixes. They’re about steady growth. Over time, therapy can help you:
- Understand patterns in your thoughts and emotions
- Build coping skills for anxiety or stress
- Heal past wounds
- Improve communication and relationships
- Feel more in control of your life
And all of this happens in a space where you’re not judged, rushed, or expected to be perfect.
Why Online Therapy Works So Well
Online therapy has opened the doors for people who may have avoided in-person sessions due to:
- Time constraints
- Privacy concerns
- Travel or accessibility issues
With online therapists, you get the same professional care in a format that fits your life. It’s flexible, personal, and—often—more consistent.
And once you realize that therapy isn’t scary, it can even become something you look forward to.
Final Thoughts
Your first therapy session isn’t about solving everything. It’s about starting something. It’s a space where you can drop the pressure, be real, and feel seen.
With the right online therapist, you’ll begin to feel less alone and more equipped to face whatever’s ahead.
So if you’re on the fence—take the leap. Your mind deserves the same care you give everything else in your life.
And once you begin, you might wonder why you didn’t start sooner.