Starting therapy for the first time can feel intimidating, and beginning with an online platform like BetterHelp adds another layer of uncertainty for many people. Understanding what to expect in your first virtual therapy session can help reduce anxiety and set the stage for a positive therapeutic experience. The good news is that first sessions with online therapy often feel more comfortable and accessible than traditional in-person appointments.
Before Your First Session: Getting Set Up
Once you’ve completed BetterHelp’s matching questionnaire and been paired with a therapist, you’ll receive login credentials for your personal therapy room on the platform. This space serves as your headquarters for all therapeutic activities, including live sessions, messaging, worksheets, and goal tracking.
Your therapist will typically reach out via message before your first scheduled session to introduce themselves and provide some preliminary information about their approach to therapy. This initial contact helps establish connection and gives you an opportunity to ask questions or express any concerns about the upcoming session.
Take time to familiarize yourself with the platform’s features before your first appointment. Test your audio and video settings, explore the messaging function, and review any intake materials your therapist may have shared. Having a basic understanding of the technology will help you focus on the therapeutic content rather than struggling with technical issues.
Technical Preparation and Environment Setup
For your first online therapy session, you’ll want to ensure you have a stable internet connection and a private, quiet space where you won’t be interrupted. Unlike traditional therapy where you travel to the therapist’s controlled environment, online sessions require you to create your own therapeutic space.
Choose a location where you feel comfortable discussing personal topics and can maintain privacy. This might be a home office, bedroom, or any space where you can speak freely without concern about being overheard. Consider your background and lighting, as these can impact the quality of video communication and your overall comfort level.
BetterHelp’s platform works on computers, tablets, and smartphones, giving you flexibility in how you connect. Many clients find that using a computer or tablet provides a better experience than a phone for video sessions, but the choice is yours based on comfort and availability.
The Initial Check-In and Relationship Building
Your first session will likely begin with your therapist conducting a more detailed assessment of your current situation, goals for therapy, and background information relevant to your mental health concerns. This conversation builds upon the information you provided in your initial questionnaire and helps your therapist understand your unique circumstances.
BetterHelp therapists are trained to create welcoming, non-judgmental environments that encourage open communication from the first session. They understand that many clients may be new to therapy or feeling nervous about online sessions, so they typically spend extra time helping you feel comfortable with both the therapeutic process and the virtual format.
The therapeutic relationship is fundamental to successful outcomes, and your first session focuses heavily on building trust and rapport. Your therapist will explain their approach, answer questions about the process, and collaborate with you to establish initial treatment goals and preferences for communication and session structure.
Assessment and Goal Setting
During your first session, your therapist will conduct a comprehensive assessment to understand your current mental health status, presenting concerns, and treatment objectives. This may include discussion of your mental health history, current symptoms, life stressors, support systems, and previous therapy experiences if applicable.
BetterHelp uses standardized assessment tools like the PHQ-9 and GAD-7 to establish baseline measurements for depression and anxiety symptoms. These assessments provide objective data that will be used to track your progress over time and ensure that treatment approaches are effectively addressing your concerns.
Goal setting is a collaborative process where you and your therapist identify specific, measurable objectives for your therapy experience. These goals might focus on symptom reduction, developing coping strategies, improving relationships, or achieving specific behavioral changes. Clear goals provide direction for your sessions and benchmarks for measuring progress.
Communication Options and Preferences
One unique aspect of online therapy through BetterHelp is the variety of communication methods available. Your first session provides an opportunity to explore these options and determine what works best for your comfort level and therapeutic needs.
You might begin with video calls for the face-to-face connection, but also discuss when phone sessions, live chat, or messaging might be appropriate. Some clients prefer video for deeper emotional work but find phone calls less intimidating for initial sessions. Others appreciate the thoughtful nature of written communication through messaging for processing complex thoughts and feelings.
Your therapist will explain how messaging between sessions works and encourage you to use this feature for maintaining therapeutic momentum. Understanding that you can reach out between formal appointments often provides significant peace of mind and supports continuous progress rather than waiting until the next scheduled session.
Treatment Planning and Next Steps
By the end of your first session, you and your therapist should have a preliminary treatment plan that outlines the approaches and techniques that might be most helpful for your specific situation. This plan isn’t set in stone and will evolve based on your progress and changing needs throughout the therapeutic process.
Your therapist may assign homework or suggest specific exercises to work on between sessions. BetterHelp’s platform includes numerous worksheets and tools that support therapeutic work outside of live sessions. These resources extend the therapeutic process beyond your weekly appointments and can accelerate progress toward your goals.
You’ll also discuss session frequency and scheduling preferences. While most BetterHelp subscriptions include one live session per week, you can explore whether this frequency meets your needs or if adjustments might be beneficial. The flexibility of online scheduling often allows for more convenient appointment times than traditional therapy.
What Makes Online First Sessions Different
Online first sessions offer several unique advantages that many clients find less intimidating than traditional in-person appointments. Being in your own environment can reduce anxiety and help you feel more comfortable sharing personal information. There’s no travel time or waiting room anxiety, and you can transition back to your normal routine immediately after the session.
The messaging feature available through BetterHelp means your therapeutic relationship begins immediately after your first session rather than waiting a week until your next appointment. If questions arise or you want to share insights from your first meeting, you can communicate with your therapist right away.
Many clients report feeling more in control during online sessions, as they can adjust their environment as needed and don’t feel “trapped” in an unfamiliar office setting. This sense of control can be particularly beneficial for individuals dealing with anxiety or trust issues.
Setting Realistic Expectations
Your first online therapy session is just the beginning of what is typically a gradual process of growth and change. While some people experience immediate relief from having professional support, significant therapeutic progress usually develops over multiple sessions as you and your therapist build a stronger working relationship.
BetterHelp’s outcome data shows that 72% of clients experience symptom reduction within their first 12 weeks, but meaningful change often begins with small shifts in perspective and coping strategies that develop over time. Your first session establishes the foundation for this progress rather than providing immediate solutions to complex issues.
Remember that it’s normal to feel uncertain after your first session or to need time to adjust to the online therapy format. Your therapist understands this adjustment period and will work with you to ensure the experience meets your needs and supports your mental health goals effectively.