nervous about starting online therapy? here’s what to expect

reaching out for therapy can take a lot. and if you've never done it online, the unknowns can make it easy to keep putting off. so here's what the start of therapy actually looks like, from booking to your first few sessions, so you know what to expect before you log on.

before your first session

it all starts with a free 15-minute consultation. it's a chance to share a little about what's bringing you in, ask any questions, and get a sense of whether we'd be a good fit. there's no pressure to book anything after.

if you decide to go ahead, you'll get intake and consent forms through jane, my booking platform. they ask some background questions and explain how privacy and confidentiality work. there are no wrong answers, and if there's something you'd rather talk about in session, you can leave it for then.

before the session itself, you'll want a private spot where you won't be overheard, a charged phone, tablet or computer, and a steady internet connection. headphones help with privacy, and plenty of people join from their parked car. it can also help to have a cold or warm drink, and some tissues nearby, just in case.

your first session (or two)

getting to know each other, and feeling comfortable enough to open up, often takes more than one session. that's why intake is sometimes spread across two sessions instead of squeezed into one.

in the first session, we'll start with the basics: how sessions work, what confidentiality means and where its limits are, and anything you're wondering about. from there, we'll begin learning a little about what you've got going on right now. you only share what you feel comfortable with, and you don't need to have the right words. we go at your pace.

by the second session, we'll know each other a bit better, and that's when we'll talk about what you'd like to be different and set a few goals together. they can be as simple as "i want to stop feeling so on edge all the time." these goals ground our work, and we'll keep coming back to them as we go, while always leaving room for whatever else comes up.

if talking to someone through a screen feels a little awkward at first, that's normal. most people settle in after a few minutes. and if your internet drops partway through, we can switch to a phone call and keep going.

after your first session

some people feel lighter after a first session, and some feel tired or stirred up. both are normal, so it can help to give yourself a bit of quiet time afterward if you can.

from there, we'll decide together how often to meet. fit matters too. if something doesn't feel right, you can tell me, and we'll talk about it openly.

common worries

what if i don't know what to say?
that's okay, and it's more common than you'd think. i'll ask questions to help guide the conversation, and silence is allowed too.

does online therapy work as well as in person?
for many people, it works well, and a lot of people find it easier to open up from their own space.

what if i cry?
that's okay too. therapy is a place where whatever comes up is welcome.

ready when you are

if you're in ontario and thinking about starting therapy, you can book a free 15-minute consultation to see if we're a good fit. and if you live outside a city, you can read more about virtual therapy for rural ontario