What Should I Expect From My First Online Therapy Session?

Starting therapy for the first time, or returning after a long break, can feel like a big step. If you have been searching for an online therapist in Illinois and finally made the call, first of all: that took courage. Second: it is completely normal to feel nervous, unsure, or even a little skeptical about what virtual therapy actually looks like.

This post walks you through exactly what to expect from your first online therapy session so you can show up feeling prepared, not anxious.

Online therapy (also called telehealth therapy or virtual therapy) is simply therapy that happens over a secure video platform instead of in an office. You connect with your therapist from your home, your car, a private room at work, wherever you feel comfortable and have a reliable internet connection.

At Turn On the Light Therapy Services, all sessions are conducted via a HIPAA-compliant video platform. You do not need to download anything complicated. You will receive a secure link before your appointment and click to join. That is it.

A little preparation goes a long way toward making your first session feel smooth.

Find a private, quiet space. This is the most important thing. You want to be somewhere you feel comfortable speaking openly. A bedroom with the door closed, a parked car, or a home office all work well. If privacy at home is a concern, let me know and we can problem-solve together.

Test your technology ahead of time. Check that your camera and microphone work. A laptop or desktop tends to give the best experience, but a tablet or smartphone works too.

Have water nearby. Therapy can bring up emotions. Having water on hand is a small but grounding comfort.

Jot down a few thoughts beforehand. You do not need a prepared speech, but if there is something specific you want to make sure you mention, like a recent event, a pattern you have noticed, or a question you have, write it down so you do not forget in the moment.

Give yourself buffer time. Try not to schedule something stressful immediately before or after your session. Even 10 minutes of quiet before and after helps you arrive present and decompress afterward.

Your first session is called an intake session or initial assessment. It is different from ongoing therapy sessions. Think of it less as diving deep and more as getting to know each other.

I will ask about what brought you to therapy right now, what you have been experiencing, and what you are hoping to get out of our work together. There are no wrong answers. You do not have to have everything figured out, and most people do not.

To understand where you are now, it helps to understand where you have been. I may ask about your family background, past experiences, any previous therapy, and your overall mental and physical health. You are always in control of how much you share and when.

What does feeling better actually look like for you? Maybe it is managing anxiety so it does not derail your day. Maybe it is finally understanding your ADHD. Maybe it is just feeling less alone. We will start to shape what success looks like for you specifically.

This is a two-way conversation. You are also interviewing me to see if I am the right fit for you. Ask anything about my approach, my experience with your specific concerns, or what our sessions will look like going forward. A good therapeutic relationship is built on trust, and trust starts with feeling comfortable enough to ask.

No. Your first session is not about ripping open old wounds. It is about building a foundation. Therapy moves at your pace. I will never push you to go somewhere you are not ready to go.

That said, it is normal for the first session to bring up some emotion. Even just the act of saying out loud what you have been carrying can feel significant. That is okay. That is actually the beginning of the work.

Cry. Seriously. Therapy is one of the few spaces where you do not have to hold it together. Tears are not a sign that something is wrong. They are often a sign that something is finally being acknowledged.

People feel different things after a first session. Some feel relieved and lighter. Some feel emotionally tired. Some feel a little raw. All of these are normal responses to doing something vulnerable and meaningful.

It is common to feel like you barely scratched the surface in the first session, and that is by design. Therapy is a process, not a one-time fix. The first session is just the beginning.

After your intake session, we will discuss a plan for moving forward. This typically includes:

• How often we will meet (weekly is most common, especially at the start)
• What therapeutic approaches we will use (I draw from evidence-based methods including CBT, ACT, and ADHD-specific coaching strategies)
• What your goals look like in the short and longer term

You are never locked in. If at any point you feel like the fit is not right, I would rather you tell me than stop coming. Finding the right therapist matters more than sticking with the first one you try.

I am Erica Tonn, a Licensed Clinical Social Worker (LCSW) and ADHD-Certified Clinical Services Provider (ADHD-CCSP) with over 10 years of experience. I provide virtual therapy to adults throughout Illinois and specialize in:

• Anxiety and worry that feels hard to turn off
• ADHD in adults, including late-diagnosed women
• OCD and intrusive thoughts
• Postpartum and prenatal mental health
• Depression and low motivation
• LGBTQIA+ affirming therapy
• Life transitions and stress

I accept Blue Cross Blue Shield, Cigna/Evernorth, Optum/United Healthcare/UMR, and WebTPA. Private pay rates are also available.

You have already done the hardest part: deciding to look. The next step is reaching out.

Schedule a free consultation and we will find a time that works for you. I would love to be part of your journey.