How to Prepare for Your First Online Therapy Session

Starting therapy, especially online can be both exciting and daunting. It's often a new experience and the unknown can sometimes bring about feelings of anxiety. However, with a bit of preparation, you can step into your first session with confidence and ensure that you get the help you need. Here’s a guide to help you prepare for your first online therapy session. Everyone is different but following these steps could make all the difference.

Find a Private, Quiet Space:
It’s important to create an environment that supports your therapy experience. Privacy is key, so find a quiet space where you won’t be disturbed. If you share your space with others, let them know about your session so they can give you the time and space you need. Consider a bedroom, home office, or any other area where you feel safe and comfortable. 

Comfort Matters: Choose a comfortable spot for your session—perhaps your favourite chair or a couch where you can relax. A cozy blanket or pillows can help you feel more at ease during what can sometimes be an emotionally intense experience. Why not make your favourite hot drink? If you don’t feel comfortable having your camera on then face your device upwards or simply switch the camera upward. 

Check Your Lighting: Good lighting helps your therapist see your facial expressions, which aids in communication. Make sure your space is well-lit, either with natural light or lamps, so that both you and your therapist can maintain visual connection. If you don’t want to appear on camera then simply let your counsellor know.

Testing Your Technology

Check Your Internet Connection: A stable internet connection is essential for a smooth session. Test your Wi-Fi or wired connection beforehand to prevent any disruptions during your therapy. If possible, use a location near your router to ensure a stronger signal.

Familiarise Yourself with the Platform: Whether you’re using Zoom, Skype, or a dedicated therapy platform like ours at Palm, take a few minutes to log in and explore the features. This way, you’ll feel more comfortable navigating the session when it begins.

Have Necessary Equipment Ready: Headphones or earbuds with a good-quality microphone can enhance audio clarity. Make sure your camera is functioning properly, and if you’re using a laptop or tablet, place it at eye level to keep the conversation natural.

Prepare Mentally and Emotionally

Reflect on Your Goals: Before your session, take a moment to think about why you’re seeking therapy. Even if you’re unsure of your exact goals, reflecting on your reasons for starting therapy can help guide your conversation. What are you struggling with right now? What are you goals and aspirations? Even the longest journeys have milestones and having an idea what some of yours might be will only enhance your sessions. 

List Key Issues or Topics: Write down any specific concerns or symptoms you’d like to discuss. Having a list handy can help focus the session, ensuring you don’t forget important points once the conversation begins. Be prepared to leave somethings open to discuss another time, everyone’s journey is different. The main thing is that your counsellor is on standby to guide you through your first session and beyond. 

Manage Expectations: It’s important to remember that the first session is about getting to know each other and explore what has brought you to them. Don’t expect immediate solutions or breakthroughs. This initial meeting is a chance for your therapist to understand your needs and for you to ask any questions about the process. Everyone is different and your therapist will want to adapt their techniques to fit your individual needs.

What to Have on Hand

Notebook and Pen: You may want to jot down key points from your session, such as insights or homework your therapist assigns. Keeping a notebook nearby ensures you don’t miss anything important. Your counsellor might want to share some coping strategies and affirmations to support you between sessions. It is really important you note these down and turn to them when you feel you need a reminder.

Extras: Stay hydrated! Having a glass of water or a cup of tea at your side can help you stay comfortable throughout the session. Therapy can sometimes bring up deep emotions, so having tissues on hand is always a good idea, just in case you need them. Be punctual, your time is precious and making the most of every session is crucial to moving forward. It’s also helpful to ask about session lengths, frequency, and the preferred method of communication between sessions, especially if you have any follow-up questions or concerns.

Clarify the Process: Feel free to ask about how the sessions typically go, how confidentiality is handled, and what you can expect as you move forward in therapy. Your therapist will probably have something called a therapist agreement that will help you understand how they work. These can vary but cover the same things.

After the Session

Take Time to Reflect: After your session, take a few minutes to process the experience. Jot down any additional thoughts or emotions that arose during or after the conversation. If your session was particularly emotional, engage in a relaxing activity afterward. Whether it’s a walk, a bath, or simply some quiet time, taking care of yourself post-session is important. Consider scheduling your next session while your thoughts are still fresh. Reflect on any topics you’d like to explore further and write them down so you can discuss them during your next session.

Final Thoughts

Preparation can make your first online therapy session smoother and more productive. Approach the session with an open mind and patience, as therapy is a gradual process. The more comfortable and prepared you are, the easier it will be to open up and begin your mental health journey.

If you're new to online therapy, click here to get started on your mental health journey. With a little planning, you’ll be well on your way to a positive and impactful first session.