Deciding to start therapy is a big deal—and if no one’s said it yet, we’re proud of you.

Whether you’re feeling excited, nervous, or somewhere in between, your first session with an online psychologist is a step toward understanding yourself better and feeling more in control of life’s curveballs.

Let’s make sure you’re ready to make the most of it.

Find Your Perfect Spot

One of the perks of online counselling? You get to call the shots on where it all happens. No sterile offices or awkward waiting rooms—you can do therapy from your couch, your bed, or even the park.

Top tips for creating your therapy safe space:

Privacy, please: Pick a place where you won’t be interrupted. Let housemates or family know you’re in a session, and maybe pop on some headphones for good measure.
Comfort is key: Grab a cosy blanket, light a candle, or bring your pet along for emotional support.
Steady Wi-Fi: Your emotional breakthroughs shouldn’t be interrupted by “Connection lost. Please try again.”

Wherever you choose, make it somewhere you feel safe and relaxed. It’s your time to focus on you.

Check Your Tech

Therapy is about you, not battling your tech. Before your session, spend a few minutes making sure everything is ready to go. Think of it as the warm-up before the big match.

Here’s your tech checklist:

Camera and mic: Check they’re working and angled comfortably.
Platform link: Double-check the link or app your therapist uses—Zoom? Google Meet? An internal therapy portal?
Backup plan: Have your therapist’s contact info handy in case something goes haywire. Tech hiccups happen; you’re not alone.

A quick practice run never hurts. Plus, it’s one less thing to worry about.

What’s on Your Mind?

Before your session, take a beat to reflect on why you’ve signed up. Therapy isn’t a pop quiz, but knowing what’s been weighing on you can help you make the most of your time.

Questions to ask yourself:

What’s been keeping me up at night (besides TikTok scrolling)?
Are there specific challenges I want help navigating?
Am I looking for tools, insight, or just a space to let it all out?

If you’re not sure, that’s okay too! Sometimes, the best starting point is just saying, “I don’t know where to start.” Your therapist is there to guide you, not the other way around.

What to Expect from Your First Session

Think of your first therapy session as a getting-to-know-you chat. Your therapist isn’t there to judge—they’re there to listen, learn about you, and start figuring out how they can help.

Here’s how it usually goes:

Introductions: They’ll tell you a bit about themselves and how they work.
Your story: They’ll ask what’s been going on in your life, what’s brought you to therapy, and what you’re hoping to get out of it.
Goals and next steps: Together, you’ll start mapping out what the road ahead looks like. Baby steps, big goals—it’s all up to you.

It’s a no-pressure vibe. You don’t need to share everything immediately; just go at your own pace.

Emotions: Bring ‘Em All

Therapy can stir up a whole mix of feelings—relief, nerves, maybe even tears. And guess what? That’s all totally normal. It’s all valid—whether you leave your first session feeling lighter, a little emotional, or just proud that you showed up.

After your session:

Take a breather: Plan some downtime to process. A walk, a cup of tea, or just zoning out for a bit can help.
Journal it out: Writing about your session can help you make sense of your thoughts.
Celebrate the step: You did something amazing for yourself. That calls for at least a mental high-five.

Why Online Therapy Works

Therapy from your couch? Yes, please. Online psychologists make it easy to fit therapy into your life without the stress of commuting, waiting rooms, or trying to find parking.

Ultimate convenience: Schedule sessions that fit your routine, not the other way around.
Your space, your rules: Wear PJs, bring snacks, or sit with your pet—whatever makes you comfortable.
More options: Online therapy means you can pick from a wider pool of therapists, not just those in your area.

It’s therapy, but we’re making it flexible and stress-free.

Trust Your Gut

Finding the right therapist is a lot like finding the right coffee order—it might take a few tries, but when you know, you know. If your first therapist doesn’t feel like the perfect fit, that’s okay! It’s not a failure; it’s part of the process.

Ready to Get Started?

Your first online psychology session is your first step toward a better, calmer, more balanced you. At The Indigo Project, our online psychologists are here to guide you, support you, and maybe even crack a smile with you along the way.

Therapy isn’t scary—it’s empowering.

Ready to jump in? Book your session today, grab your favourite spot, and let’s do this together because you deserve to feel good about life—and yourself.