What to Expect in Your First Virtual Therapy Session

Mar 11

Starting online therapy can feel both exciting and intimidating. You’ve found a therapist, scheduled a session… but now what?

If you’re considering or preparing for your first virtual therapy session, here’s what to expect — and how to make the most of it.

1. You’ll Receive a Secure Link Ahead of Time

Your therapist will typically send you a HIPAA-compliant video link, usually through a platform like Zoom, SimplePractice, or Doxy.me. Make sure your device is charged, your internet is working, and you have a quiet space to talk.

2. Your Therapist Will Guide the Conversation

You don’t have to come prepared with a list. During the first session, your therapist will ask questions about:

What brought you to therapy
Your goals
Your background and current challenges
Preferences for how you like to be supported

This helps us create a treatment plan that’s tailored to your needs.

3. You Might Feel Nervous — That’s Normal

Many people feel unsure or even awkward at first. That’s totally okay. Therapy is a process, and the first session is about building trust, not rushing toward a solution.

4. It’s Okay to Ask Questions

You can ask about your therapist’s experience, how therapy works, how long sessions are, and how you’ll know you’re making progress. Therapy is a partnership — we’re here to help you feel confident in the process.

5. You Set the Pace

Some clients dive in right away; others take time to open up. There’s no “right” way to begin. What matters is that you show up and allow space for the work to begin.

Daniel Gabay