Preparing for your first online therapy session

Starting therapy can bring up all sorts of feelings. It's normal to feel a bit nervous, especially if you're unsure what to expect or worried about opening up to someone new.

If you're about to start your first session or still thinking about booking one, a little preparation can help you feel more settled and confident. This guide walks you through some gentle steps to get ready.

1. Find a quiet, private space

Choose a space where you feel safe and free to speak openly. This might be a bedroom, a study, or even your car if privacy at home is limited. One of the advantages of online therapy is that you can be in a place that feels most familiar or comforting to you, which can make it easier to relax and open up.

Use headphones if possible, turn off notifications from your devices, and ask others not to disturb you during your appointment.

2. Jot down a few thoughts

It can help to write down what's been on your mind, any concerns, or what you'd like to talk about. These can be rough notes or just a few words that help you remember what feels most important.

You might also like to list a few things you're hoping to get from therapy. This could include reducing stress, understanding your emotions, or simply having a safe space to talk.

3. Share only what you feel ready to share

You’re not expected to tell your whole story in the first session. You get to decide what you share and when. If you're not ready to talk about certain topics, let your therapist know. They will respect your boundaries and support you as you go.

Being honest is helpful, but honesty does not mean full disclosure before you're ready. Take your time.

4. Think about what you’d like from therapy

It’s helpful to have a general idea of what you want support with. Your goals might change over time, and that’s completely fine. Early on, your therapist will focus on understanding your needs and working with you to set a helpful direction.

If you're not sure what you want from therapy, you can still begin. Simply showing up and being curious about the process is enough to start.

5. Understand the practical side

Confirm how to access your session. Make sure you have the right link or login details, and know what to do if the connection fails.

Before booking a session, it matters to ask about confidentiality, how your information is stored, and whether the session will be recorded. These are reasonable and important questions, and therapy platforms usually have the answers ready in their FAQ page or privacy policy.

You should also be clear about session costs, cancellation policies, and whether you're eligible for Medicare rebates or private health cover.

6. Let yourself feel whatever comes up

You might feel calm, nervous, emotional, or unsure. All of these are valid responses. Some people cry in the first session. Others find it hard to speak or feel disconnected. There’s no right or wrong way to feel.

If anything becomes too much, you can ask to pause or slow down. Your therapist is there to help you feel safe and supported, not judged.

7. Plan some time for yourself afterwards

After therapy, give yourself space to unwind. You might want to go for a walk, have a rest, write in a journal, or simply sit quietly - anything that helps you feel more grounded. Try not to schedule anything too demanding right after your session.

Taking time to reflect on how the session felt can be useful. Note anything you'd like to follow up next time, or any emotions that stayed with you.

A gentle closing note

Starting therapy is a meaningful choice, and feeling unsure is completely understandable. Finding a therapist who feels like the right fit may take time. Sometimes it happens in the first session. Sometimes it doesn't, and that's okay too.

Talked offers free and unlimited 15-minute intro calls with therapists so you can ask questions and get a sense of their style before booking a full session. This is a helpful way to find someone you feel safe and comfortable speaking with, without any pressure.

Whether you’re ready to begin or still thinking things through, be kind to yourself. Reaching out for support is not always easy, but it is a strong and thoughtful step forward.