Top Tips for Navigating Your First Virtual Therapy Session

Nervous for your first session? We've got you covered!

Having a virtual therapy appointment for the first time can feel a little nerve-wracking, but with some preparation, you can make the most of it. First let's understand what a typical initial session looks like.

While not all sessions and/or therapists are the same, these are some common agenda items that get covered in an initial session:

• Welcome: The therapist will introduce themselves, share their background, and begin building a connection.

• Consent & Information: Key details about therapy, confidentiality, and treatment expectations will be reviewed. Questions are always welcome!

• Initial Assessment: The therapist will gather personal history, concerns, and goals to better understand your needs. Sometimes intake assessments may be sent to client prior to session to review and fill out.

• Wrap-Up: The session ends with reflections, feedback, and an opportunity to ask questions.

One of the most important objectives of a first session is building therapeutic rapport and creating a safe space—there’s no pressure to share everything at once.

Now on to the practical stuff and how you can prepare to make the most of that first appointment. Here are some helpful tips to consider before, during and after your session:

Before the Session:

1. Test Your Tech – Make sure your internet connection, camera, and microphone work properly. If using a specific app (Jane, Zoom, Doxy, etc.), test it beforehand.

2. Find a Private Space – Choose a quiet, comfortable place where you won’t be interrupted. Use headphones for additional privacy if needed.

3. Create Comfort- Once you have your private space picked out, is there anything you can do to create additional safety and comfort? Think of having your pet join, having a blanket nearby, or perhaps lighting a candle with a comforting scent.

4. Check Lighting & Setup – Ensure your face is well-lit so your therapist can see your expressions. Keep your device stable.

5. Have a Backup Plan – In case of tech issues, ask your therapist in advance what to do if the call drops.

6. Prepare Notes – Write down any topics, concerns, or goals you want to discuss. It’s okay if you don’t know where to start—your therapist will guide you.

During the Session:

1. Be Honest & Open – It’s normal to feel awkward sharing personal info, but openness helps your therapist understand you better. If a topic feels too difficult, trust your gut—you can always say “no” if you’re not ready.

2. Communicate Needs – If you need the therapist to slow down, repeat something, or explain differently, please know it's okay to advocate for your needs.

3. Engage Fully – Treat it like an in-person session by minimizing distractions (turn off notifications, close unnecessary tabs, etc.).

4. Take Notes – Feel free to write down key takeaways or anything you want to remember for later.

After the Session:

1. Reflect on the Session – Allow yourself to process what was discussed without pressure or judgment. Spend a few minutes thinking about what resonated with you and make a note of any follow-up actions.

2. Plan for Next Time – Schedule your next session and think about anything you want to discuss in more detail.

3. Be Kind to Yourself – Therapy is a process, and just starting therapy is a big step. Give yourself credit for showing up and being open. It can be helpful to do something comforting following therapy, like taking a walk, journaling, or enjoying a favourite activity.

Healing takes time, so be patient with yourself and honor your feelings without self-criticism. If you need support, don’t hesitate to reach out to a trusted friend or loved one.

Remember, it's completely okay to feel nervous before your first session.

Preparing for your first virtual therapy session can help you feel more comfortable and get the most out of it. By testing your tech, creating a private space, and approaching the session with openness, you set yourself up for a productive and meaningful experience. Remember, this is a safe space where you can go at your own pace—there’s no pressure to have everything figured out. Just showing up is a huge step toward growth.

Your first session is just the beginning—give yourself grace as you navigate this journey. If you have any questions or need further guidance, feel free to reach out!