Nervous About Your First Telehealth Therapy Session? Here's What to Expect
Before You Begin: It's Normal to Feel Nervous
The first time I went to therapy, I was a teenager and incredibly nervous about talking to a stranger. I wanted the therapist to like me, so I carefully gave all the "right" answers instead of the honest ones.
Looking back, I realize I wasn't alone. Many people walk into their first therapy session feeling nervous and uncertain.
If that sounds like you, you're in the right place. Here's exactly what you can expect during your first telehealth therapy session.
Setting Up Your Space (The Telehealth Prep)
What I love about telehealth therapy is that instead of driving across town you can stay in your own home, wear comfy clothes, and when we are done, transition gently back into your day. To get the most out of your session, make sure to:
Find a private spot: A bedroom, a quiet corner, or even your parked car.
Grab headphones: This helps keep our conversation private and improves audio quality.
Get comfortable: Bring a cup of tea, a cozy blanket, or your pet!
During the Session
1. First, We'll Take Care of the Basics
✓ Review confidentiality
✓ Answer questions
✓ Make sure paperwork is complete
✓ Explain what today's session will look like
2. Next, I'll Get to Know You
You may notice that I ask quite a few questions during this part. That's simply because I'm beginning to understand your story so I can best support you.
We'll talk about things like:
What brought you to therapy and how it has been affecting you.
Your relationships
Your work or school
Past therapy experiences
Medical history
Anything else you think is important
3. Before We Finish
We'll spend a few minutes talking about:
Goals for therapy
Scheduling your next appointment
Questions You Might Still Have
“Do I Have to Tell You Everything During the First Session?”
Nope.
The first session is not when we get into details, it is more of an overview of your story. We will dive in deeper in the coming sessions on any areas you want to focus on. The choice is always yours.
“What If I Don't Know What to Say?”
That is completely okay! You don't need to prepare a speech or have your thoughts organized. It’s my job to ask the right questions and guide the conversation.
“What If I Cry?”
Some people cry during the first session.
Some don't.
Tears are a natural reaction to opening up about what you have been carrying. Have the tissues nearby. There is no shame in showing emotions.
“Will You Judge Me?”
I spent my first therapy session trying to be the "good client." What I eventually learned is that therapists aren't looking for perfect answers.
There is no judgement here: my goal is for you to feel seen and heard. I want to know the real you—not the version that has everything together.
If you've been putting off therapy because the first session feels intimidating, I hope this has helped take away some of the mystery.
You don't have to know exactly what to say. You don't have to have everything figured out. You don't even have to feel ready.
Your only job is to show up as you are.
From there, we'll take it one conversation at a time.
Take the Next Step
Ready to take the first step? Schedule a free 15-minute consultation with me on the secure website Alma — available virtually to women anywhere in Florida. The consultation is a no-pressure call to see if we are a good fit.
Questions first? Email me at info@soulsteadcounseling.com. I'd be honored to help you feel comfortable starting this journey.