What to Expect In Your First Online Therapy Session
Starting therapy can make you feel both hopeful and uncertain, especially if it’s your first experience with online therapy. Many individuals get nervous thinking about what will happen during the session, how to prepare, and whether the virtual format will feel personal enough. Understanding what to expect can ease anxiety and help you feel more confident about taking this huge step forward for your mental well-being.
At Josephine Ruiz Psychotherapy, online sessions are structured to provide the same depth, safety, and therapeutic connection as in-person care, while offering the convenience and flexibility many people need.
What is Online Therapy?
Online therapy or virtual therapy is a safe and effective alternative to receiving professional mental health support from a licensed therapist within the privacy and comfort of your own home. Therapy sessions are conducted virtually, through video calls. It is a convenient option for those who may have logistical or personal issues attending in-person therapy. It is a suitable option for both individual counselling and couples therapy.
How to Prepare for Your First Online Session
1. Choose a Comfortable Environment
It may be difficult to focus on your first session if you are distracted by nearby people and noise. Find a spot where you can sit comfortably for the entire session.
2. Perform a Technical Check
Make sure your internet connection is stable, and your camera and microphone are working properly.
3. Prepare Your Essentials
Have a notebook and pen handy to write down any important points during your first online session. Also, keep any other items you might need, such as tissues or a glass of water.
4. Define your Session Goals
Keep in mind what you want to discuss in your first session. Having a few topics or issues in mind can help you make the most of your first session with the therapist.
5. Stay Honest and Open
The success of online therapy depends on how honest you are with your therapist. Keep in mind that the therapist is not there to judge you. Sharing your feelings and history more honestly will lead to a productive session.
What Happens in Your First Online Session?
Every therapist has their own way of conducting online sessions, but generally, the first session is just about getting to know you and understanding what circumstances have led you to seek therapy.
1. Introduction
When you join the session, you will meet your therapist and engage in a short conversation to relax. This stage is important for building trust between you.
2. Goal Setting
Your therapist will talk to you to understand your expectations and goals for the therapy process. This is critical in determining the direction of the sessions.
3. Understanding the Past
Your therapist may ask a few questions about your past experiences and your current emotional state. This is necessary for them to better understand your situation and, when relevant, to support trauma therapy for adults in a safe and paced way.
4. Therapeutic approach
Based on what you have shared, your therapist will decide which therapeutic approach is best suited for you. Many different therapy styles can be used for your needs, such as CBT/DBT, EMDR, online couples therapy, compassion-focused therapy (CFT), and holistic humanistic approaches. They may change over time depending on your progress.
5. Planning Your Journey Ahead
By the end of the session, you’ll usually have a clearer idea of where your future sessions are headed. Your psychologist suggests how often you need upcoming sessions. They might also give you some simple exercises to try, like journaling, breathing techniques, or tracking your moods.
If you are attending online couples therapy, both partners are given space to share perspectives while the therapist helps establish balanced communication and shared goals.
Comparing Session Formats
There are distinct differences in how care is delivered depending on whether you choose face-to-face therapy or online therapy.
| Feature | In-Person Therapy | Online Therapy |
|---|---|---|
| Environmental Control | The therapist controls the lighting/seating. | You choose the most comfortable spot in your home. |
| Accessibility | Restricted by physical proximity to the clinic. | Can be accessed from any location. |
| Anonymity | Potential to see someone you know in the waiting room. | Complete privacy; no shared physical spaces. |
| Time Efficiency | Requires travel, parking, and waiting time. | You may join seconds before your session begins. |
| Sensory Comfort | Fixed office scents and sounds. | Control your own temperature, tea, and comfort items. |
What are the Benefits of Online Therapy?
There are many benefits to consider if you are looking for online therapy. Some of the reasons people opt for online therapy may include:
Accessibility
Online therapy often offers more flexible and shorter waiting times compared to face-to-face therapy sessions, making it easier for you to get support whenever you need it.
In places like Ontario, where extreme snowfall can make it harder to travel for in-person therapy sessions, online counselling in Ontario can help overcome these logistical barriers. It can also be beneficial for those who experience social anxiety and prefer additional privacy and discretion.
Affordability
Online therapy sessions can help cut the costs for both therapists and clients. Practitioners who only treat patients online usually have fewer overhead costs, such as renting an office. Clients, on the other hand, receive affordable therapy by saving expenses associated with travelling.
Privacy
For individuals who need mental health support, the stigma around therapy can be a hindrance to seeking therapy. Virtual therapy can provide a more discreet alternative to getting help. This is especially beneficial for couples therapy, which allows partners to take sessions from a private space, without the fear of being seen together in a public setting.
Conclusion
Taking the first step towards self-care is a courageous act, and the virtual option makes this journey more convenient for everyone. By choosing online therapy, you are investing in a future where secure and private support is always within reach.
Josephine Ruiz Psychotherapy provides evidence-based and confidential online therapy sessions to help individuals navigate life’s challenges, helping them to get the clarity and peace of mind they deserve.
FAQs
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Online therapy, or virtual therapy, is a therapy medium that allows you to speak with a qualified therapist through a secure video platform or even through a phone call.
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Online therapy for couples can be just as effective as in-person sessions. While online and in-person rates are the same, many couples find online therapy more affordable because it removes the need for travel and commuting costs.
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The best online therapy in Ontario is usually provided by a licensed therapist who offers secure and private sessions, personalized treatment plans, and evidence-based approaches.