What to Expect in Your First Virtual Therapy Session

Starting therapy can feel like a big deal. You might be nervous, unsure what to say, or wondering if it will even help. I get it. Taking that first step is brave, and my goal is to make it feel as comfortable and real as possible.

Here’s a look at what your first virtual session will be like at Better With Time Therapy.

1. No fancy setup, just you showing up

You don’t need a special office or perfect background. Find a quiet space, grab your favorite drink, and log in from your phone, tablet, or laptop. I’ll send a secure link before your session, and we’ll take a minute to make sure the sound and video are working.

Most people tell me they actually like virtual therapy because they can show up from their couch or car and still get what they need.

2. We start with a real conversation

Your first session isn’t a deep dive or an interrogation. It’s simply a space to talk about what’s been going on and what made you decide to try therapy. You can share as much or as little as you want — there’s no right way to start.

We’ll talk about what’s been stressing you, what you’ve been carrying, and what kind of change you’d like to see in your life.

3. We build the plan together

Therapy is teamwork. During the first session, we’ll set some basic goals, figure out what sessions will look like, and find a rhythm that fits your life. Some people like weekly check-ins, others prefer every other week — we’ll make it work for you.

You don’t have to know exactly what you need yet. That’s what the process is for.

4. How it might feel afterward

It’s normal to leave your first session feeling lighter, tired, emotional, or even unsure. All of it is okay. Therapy is about getting honest with yourself, and sometimes that brings up things you’ve been holding for a while.

I usually tell clients to take it easy afterward — grab food, listen to music, or journal a bit. Let the session settle in.

5. A gentle reminder

Starting therapy doesn’t mean you’re broken. It means you care enough about yourself to slow down and get some help navigating life. You’re learning new ways to show up for yourself, and that takes courage.

At Better With Time Therapy, we’ll move at your pace, not anyone else’s. Healing takes time — and that’s okay.

Ready to talk? You can book a free consultation or your first virtual therapy session by clicking "Start Therapy" at the top