Virtual Therapy: What to Expect in Your First Session

Two people talking in a therapy setting shows how therapy can be in-person but also online..

The world of therapy has changed dramatically in recent years, with virtual therapy becoming an increasingly popular option for those seeking mental health support. Whether you’re new to therapy or transitioning from in-person sessions, understanding what to expect in your first virtual therapy session can help you feel more prepared and at ease.

What Is Virtual Therapy?

Virtual therapy, also known as teletherapy or online counseling, allows individuals to connect with licensed therapists via video calls, phone calls, or text-based platforms. This form of therapy offers convenience, accessibility, and flexibility, making it an excellent option for those with busy schedules, mobility challenges, or limited access to in-person mental health services.

Preparing for Your First Virtual Therapy Session

Before your first virtual session, there are a few steps you can take to ensure a smooth experience:

1. Choose a Private, Quiet Space – Find a comfortable and confidential place where you can speak openly without interruptions.

2. Check Your Technology – Ensure your internet connection, webcam, and microphone are working properly. Test your setup beforehand to avoid technical issues.

3. Set Expectations – Think about what you’d like to discuss and any goals you have for therapy. Having a few key points in mind can help you make the most of your session.

4. Minimize Distractions – Turn off notifications, let others know you’re unavailable, and create a calm environment to stay focused.

What Happens in a First Virtual Therapy Session?

Your first virtual therapy session will likely follow a structure similar to an in-person visit. Here’s what you can expect:

1. Introduction & Confidentiality Overview – Your therapist will introduce themselves and explain confidentiality policies and how virtual therapy works.

2. Discuss Your Background & Concerns – Expect questions about your mental health history, current challenges, and what you hope to achieve through therapy.

3. Set Initial Goals – Your therapist may help you establish short-term and long-term goals based on your needs and expectations.

4. Address Any Concerns About the Process – If you have any hesitations or concerns about virtual therapy, this is the time to ask questions and clarify doubts.

5. Wrap-Up & Next Steps – The session will conclude with a summary of what was discussed, potential coping strategies, and scheduling the next session if you decide to continue.

When to Consider In-Person Therapy Instead

While virtual therapy is a great option for many, there are instances where in-person therapy may be more beneficial:

• Severe Mental Health Conditions – Individuals dealing with serious mental health concerns, such as severe depression, schizophrenia, or suicidal thoughts, may require in-person support and immediate intervention.

• Crisis Situations – If you are experiencing a crisis that requires urgent care, an in-person therapist may be able to provide immediate assistance more effectively.

• Lack of Privacy at Home – If your environment does not allow for a private and safe therapy session, in-person visits may offer a more confidential setting.

• Preference for Face-to-Face Interaction – Some people feel more comfortable and build stronger therapeutic connections through in-person interactions.

• Need for Specialized Therapy Modalities – Certain therapeutic techniques, such as art therapy, EMDR, or exposure therapy, may require in-person sessions for the best results.

Benefits of Virtual Therapy

Virtual therapy offers several advantages, including:

• Convenience – Access therapy from the comfort of your home.

• Greater Access – Connect with specialists who may not be available locally.

• Comfort & Familiarity – Being in your own space can help you feel more relaxed and open during sessions.

• Flexible Scheduling – More options for scheduling that fit into your daily routine.

Final Thoughts

Starting therapy—whether in person or virtually—can be a transformative step toward mental well-being. Your first virtual therapy session is an opportunity to establish a connection with your therapist and begin your journey toward self-improvement. By knowing what to expect and preparing in advance, you can make the most of your experience and feel more confident in taking this important step.