How to Prepare for Your First Teletherapy Session: A Simple Guide
Starting therapy is a powerful step toward better mental health, and choosing teletherapy makes it even more accessible and convenient. If you’re about to have your first teletherapy session, you might have some questions about how to make the most of the experience. Here’s a guide to help you feel prepared, confident, and ready to benefit from your session.
1. Create a Comfortable and Private Space
Since teletherapy happens in your space, you have control over creating an environment that feels safe and calming. Find a quiet room where you can close the door and minimize potential interruptions. Consider setting up a space that is:
Comfortable: Arrange a chair that supports good posture and gives you a comfortable, relaxed position.
Private: Let household members know you need uninterrupted time. Use noise-canceling headphones or white noise outside the room if needed.
Distraction-Free: Remove distractions like phone notifications, open tabs on your computer, or anything else that might take your attention away.
2. Check Your Tech Setup
Teletherapy depends on a reliable internet connection and functioning tech equipment, so it’s wise
to run a quick check beforehand:
Test Your Connection: Run a speed test to ensure you have a stable internet connection. A connection speed of 10 Mbps or higher is typically sufficient for video calls.
Prepare Your Device: You can use a laptop, tablet, or even a smartphone, but make sure it’s charged and ready. Install any necessary software or apps your therapist may require (like Zoom or Google Meet).
Check Audio and Video: Test your microphone and camera to ensure your therapist can hear and see you clearly. This can help prevent frustration during the session and allow you to focus on the conversation.
3. Consider What You’d Like to Discuss
Your therapist will likely guide the conversation, but coming with a few points in mind can be helpful, especially for your first session. Reflect on:
Your Goals for Therapy: What prompted you to seek therapy? Is there something specific you’d like
help with, such as anxiety, stress, relationship issues, or career challenges?
Recent Experiences or Emotions: Think about events or feelings that have been top of mind lately. Noticing these patterns can make it easier to discuss them during your session.
Any Concerns or Questions: Maybe you’re unsure about how teletherapy works, or perhaps you’re curious about the therapist’s methods. Don’t hesitate to bring these up in the first session.
4. Dress Comfortably but Presentably
While it’s your choice to dress as you feel best, many people find that wearing comfortable but presentable clothing helps them feel both relaxed and prepared for the session. Dressing in something casual yet intentional can signal to your mind that this is dedicated, purposeful time.
5. Manage Expectations for Your First Session
The first session is often an introductory conversation. It might be focused on:
Building Rapport: Your therapist will want to get to know you and understand what brings you to therapy.
Setting Goals Together: You and your therapist may discuss your goals and how teletherapy can support you in reaching them.
Explaining the Process: Expect some time spent explaining how future sessions will go, discussing confidentiality, and answering your questions.
It’s completely normal if you don’t dive into deep issues right away. Think of this session as setting
the stage for deeper work in the future.
6. Take a Few Moments to Relax Beforehand
To help yourself be present and focused, try a relaxation exercise before the session. Some ideas include:
Deep Breathing: Take a few slow, deep breaths to help clear your mind.
Mindfulness: Spend five minutes observing your surroundings, focusing on the sensations you’re
feeling, or even listening to a short guided meditation.
Stretching or Moving: Light stretching can ease tension, especially if you’ve been sitting all day.
These practices can help you enter the session with a calm and clear mind.
7. Have a Notebook or Journal Nearby
Many clients find it helpful to take notes during or after a session, especially if you hear something that resonates or want to remember specific advice. Journaling immediately after a session can also help you process what was discussed.
Final Thoughts
Preparing for your first teletherapy session can make a significant difference in helping you feel more comfortable, open, and ready to engage. By setting up a calming space, checking your tech, and reflecting on what you hope to gain from therapy, you’re setting yourself up for a positive and productive experience.
Remember, therapy is a journey, and each session is a step toward greater insight and emotional well-being. Learn more and schedule your appointment today!
Take this short quiz to see if telehealth therapy is for you.