7 Tips to Prepare for Your First Teletherapy Session

If you’re considering teletherapy (online therapy) and feeling a little anxious about your first session, you’re not alone. I’ve been practicing online since 2015, which means I’ve logged nearly half a MILLION minutes of seeing clients online for therapy. It’s normal to feel a bit anxious about your first session, so if you’re looking for a few tips to make the experience a little easier, keep reading!

It has been an extremely challenging and stressful time for people across the world. Many of us have felt vulnerable and concerned about our health given the unknown timeline of the Covid-19 virus. Mental health has been a particular concern, with 45% of adults in the United States reporting that their mental health had been negatively impacted by stress and worry over the virus. 

It is no surprise that the demand for telehealth has soared as lockdown measures have been extended and stay-at-home orders have been issued. Teletherapy has also gained more popularity - providing clients with the much needed comfort and connection they’ve been seeking during this troubling time. 

I believe teletherapy can help clients of all ages to navigate and improve their mental health and well-being. In fact,many of my clients end up  preferring the convenience and experience of a telehealth session to an in-person appointment. 

To make the most out of your experience, here are some of my top tips on preparing for your first teletherapy session: 

1. Write things down. Our minds have a tendency to wander, especially during a stressful time like the present. Try keeping a list on your phone or in your journal of the things you want to talk about. Have this on hand during the session, so that you can easily refer back to the key points you were hoping to discuss. 

2. Be Comfortable. Your therapists want you to feel at ease during a teletherapy session! Prepare your space so that it feels comfortable for you – make it cozy with blankets and pillows, bring a beverage (water, tea, etc.), and some tissues just in case. 

3. This is ‘You’ Time. Try to create a "sacred space", and if possible go somewhere quiet and private. After all, this is YOUR first teletherapy session!

4. Be Honest. It’s okay to tell your therapist if you are feeling nervous. We have been there before – trust us. It's perfectly normal to be nervous and your therapist will understand. Meeting somebody in a new environment and in a new way can sometimes throw us off and lead to feelings of discomfort and anxiety. You might start wondering: Will my relationship with my therapist feel different? Can I confide in the same way? What about sitting in silence?  Any reservations or concerns you might have are very normal, and actually great starting points to discuss during your first session.

5. Test your device (e.g. mobile phone, laptop) and the platform/links your therapist uses to meet with you. Double-check any links you received for the session, and test your audio and camera in advance. If you need any assistance, be sure to ask a friend or your therapist for advice. Let your therapist know if you're experiencing any technical difficulties (e.g., unable to hear them or see them.). Hopefully your therapist will also be checking in on you to confirm that things are working on your end!

6. Just Breathe. It’s important to try and relax before the session. Take deep breaths, and try using a mindfulness app like Calm or Headspace to help you slow down. Diaphragmatic breathing, belly breathing or abdominal breathing is a type of breathing exercise at the center of meditation practice. It is known to help manage a wide-range of health conditions, such as depression, anxiety, and sleeplessness. It helps to lower your heart rate, blood pressure and above all, reduces levels of stress. 

7. Time to Be Real. Nobody has a ‘perfect’ house, so don't feel the need to clean up your home or rearrange your furniture to have the perfect background. Therapy is about real people connecting. Your therapist is human too, and in times like these, we are all just trying to stay flexible. You might hear their dog in the background, or their kids. It’s definitely not about looking ‘perfect’. So ditch the need to wear makeup or dress up for anybody but yourself – pajamas or sweatpants are just fine. Remember, showing our vulnerability and humanness is healing.

Remember that it generally takes time before you start to feel comfortable around anyone new, including your therapist.
Just because it might feel uncomfortable or awkward at first, doesn’t mean it always will be. Your first day at school is usually nerve-wracking, but fast-forward a few days or weeks, and it starts to feel like a piece of cake’. 

Be patient with yourself and online therapy - I’m sure you will get the hang of it in no time! Remember, you are paying your therapist to provide you with professional support, so remember that it’s our job to try and help you feel a bit more at ease with the process.

I hope that these words of advice have eased any nerves you might have had.So… are you ready for your first session? Have any helpful tips to add? Let me know how you’re feeling in the comments below!

For more, check out my video where I share simple tips on How To Make The BEST of Your FIRST Online Therapy Session.

To Your Health & Wellness,

Dr. Therese