Tips to Prepare for Online Therapy: Make the Most of Every Session

What does preparing for a therapy session mean?

Preparing for a therapy session means organizing your space, your time and your thoughts so you can focus on what you want to talk about. You don’t have to arrive with everything figured out. It is about creating the conditions to feel comfortable and present during the session.

8 tips to prepare for your session

1. Find a private place

Choose a private, safe space where you can speak without interruptions, such as your bedroom or a parked car. Avoid participating in sessions while driving, and make sure others cannot overhear your conversation.

2. Check your connection and device

Charge your phone or computer and make sure you have good signal or internet. Headphones help you hear better and keep the conversation private.

3. Give yourself a few minutes before you start

Try not to rush in from another activity. Take five minutes to breathe, get a glass of water and arrive calmly.

4. Think about what you want to talk about

Ask yourself what has been weighing on you this week or what you would like to be different. You can jot down a few ideas on your phone. It doesn’t have to be a perfect list.

5. Write down your questions

If you have questions about how therapy works, how long it might last or how your information is protected, write them down to ask your therapist. The National Institute of Mental Health (NIMH) recommends asking about the therapist’s approach, goals and confidentiality.

6. If you need proof of attendance, say so at the start

If you need proof of therapy attendance, for example for a legal process, mention it before your sessions begin. That way your therapist can take it into account from the start.

7. Keep what helps you feel comfortable nearby

Water, tissues, a blanket or something that calms you. Strong emotions sometimes come up in therapy, and that is okay.

8. Plan some time after the session

If you can, don’t schedule anything right after. Giving yourself a few minutes to think about what you talked about, or just rest, can help you process it.

What to expect in your first session

In your first session, your therapist will ask questions to get to know you: what brings you to therapy, how you have been feeling and what you would like to achieve. You decide what to share and at what pace. There are no right or wrong answers.