What to Expect at Your First Virtual Therapy Session.
Starting therapy can feel intimidating, especially when it’s online. If you're unsure what to say, how it works, or whether you’re doing it “right,” you're not alone. The good news? You don’t have to have it all figured out before you begin.
Here’s what you can expect from your very first virtual therapy session.
1. You’ll meet your therapist in a secure, private video session.
We use a HIPAA-compliant platform, so everything stays confidential and protected. All you need is a quiet space, a phone or laptop, and a stable internet connection. That’s it.
2. You won’t be expected to share your whole life story.
This first session is a chance to ease in and to get to know each other. Your therapist may ask a few questions about how you’ve been feeling, what brought you to therapy, or what kind of support you’re looking for but you’re always in control of how much you share.
3. You can ask questions, too.
Therapy is your space. You’re encouraged to ask anything whether it’s how sessions are structured, how often you’ll meet, or how your therapist approaches things like identity, culture, or past trauma.
4. It might feel awkward at first— and that’s okay.
Meeting someone new, even for something important, can feel a little weird. That doesn’t mean therapy isn’t for you. You don’t have to come in polished or put-together. You just have to come as you are.
5. You’re not expected to fix everything in one session.
Therapy is a process. The first session isn’t about solving everything, it’s about starting. And showing up is a big first step. What matters most is that you’ve made it here and your therapist will meet you where you are.
You don’t have to feel ready to start therapy.
You just have to begin.
At Haven Health Therapy, we’re here to make that beginning feel calm, safe, and completely yours.
