Starting therapy for the first time can feel a little nerve-wracking, and doing it online might bring up even more questions. Will it feel too personal? What if you don’t know what to say? Will it actually help?

Here’s the good news—your first session isn’t a test. You don’t have to come prepared with a list of things to talk about, and there’s no pressure to spill everything right away. Think of it as an introduction, a chance to meet your therapist, and start figuring out what support looks like for you.

If you’re wondering what your first online therapy session will be like, here’s what you need to know.

Getting Comfortable Before Your First Session

One of the best things about online counselling is that you can do it from home or anywhere you feel comfortable. There’s no waiting room, no awkward small talk with other clients, and no commute. But there are a few small things you can do to make your session run smoothly:

Find a quiet spot where you won’t be interrupted. Your room, a parked car, or even a quiet corner at work—wherever you feel at ease.
Check your internet and device. A good connection helps avoid distractions like frozen screens or dropped calls.
Grab a drink or a notepad. You might want to jot down a few thoughts before or after your session.

Take a breath. You don’t have to have it all figured out. Just showing up is enough.

What Happens in Your First Online Therapy Session?

1. Meeting Your Therapist

You’ll start by getting to know each other. Your therapist might ask a few light questions to help break the ice—nothing too intense, just enough to get the conversation going.

If therapy feels new or strange to you, that’s totally normal. Your therapist understands that opening up takes time.

2. Talking About Why You’re Here

Your therapist may ask what brought you to therapy. If you don’t know exactly how to explain it, that’s okay. You can say something simple like:

“I’ve been feeling anxious, and I don’t know why.”

“I’ve been struggling with my mood and need some support.”

“Things have been tough lately, and I just want someone to talk to.”

There’s no wrong answer, and you’re not expected to share everything right away.

3. Setting Some Goals (If You’re Ready)

Your therapist might ask what you hope to get from therapy. Some people have clear goals, while others are still figuring it out. Both are completely fine.

If setting goals feels overwhelming, your therapist can help guide the conversation. You might start with something simple, like wanting to feel less stressed or learning to manage anxious thoughts.

4. Checking In Before You Finish

Before wrapping up, your therapist will check in to see how you’re feeling. They might ask:

“Did anything stand out for you today?”

“Do you have any questions about how therapy works?”

“Is there anything you’d like to focus on next time?”

Some therapists may suggest small things to think about between sessions, but there’s no homework unless you want it.

What If You Don’t Click With Your Therapist?

Not every therapist will be the right fit, and that’s okay. The connection you have with your therapist is important, and if something doesn’t feel right, you don’t have to stick with them.

At The Indigo Project, we offer a ‘Perfect Match Promise’—if you don’t feel comfortable with your therapist after the first or second session, we’ll match you with someone else and cover the cost of your next session.

How to Make the Most of Your First Therapy Session

Be yourself. You don’t need to impress your therapist or have everything neatly explained.

Ask questions. If you’re unsure about anything—how therapy works, what to expect—ask away.

Go at your own pace. You’re in control of what you share and when.

Give yourself a moment after. Therapy can bring up emotions. Take a few minutes before jumping into your next task.

Your First Therapy Session Is Just the Beginning

Taking the step to start therapy is huge, but you don’t have to figure everything out in one session. This is a process, and it moves at your speed.

If you’re thinking about trying online therapy, The Indigo Project makes it simple. No waiting lists, no awkward office settings—just real conversations with experienced therapists who want to help.

Get matched to a therapist today and take that first step toward feeling better.