What to Expect in Your First Online Therapy Session

By Heather Cameron, Liberated Connections

Starting therapy can feel like a big step—especially if it’s your first time, or your first experience with therapy in an online format. You might feel a mix of curiosity, nervousness, and even a little uncertainty about how it all works. That’s completely normal.

The good news? Online therapy has become a highly effective, accessible way to receive support, and your first session is all about creating a foundation of safety, comfort, and connection.

Whether you’re seeking support for anxiety, trauma, relationships, or something you haven’t yet found the words for, here’s what you can expect from your first online therapy session with Liberated Connections.

Before the Session: Preparing Your Space

One of the benefits of online therapy is that you can engage in sessions from the comfort of your own space. Before your appointment, you’ll want to choose a quiet, private area where you feel safe and won’t be interrupted. This might be a cozy corner of your home, your car, or even a quiet spot outdoors.

You don’t need any fancy equipment—just a device with a camera and microphone, a stable internet connection, and a comfortable place to sit or move as you need. Some people like to have a warm drink, a blanket, or tissues nearby, just in case.

You’ll receive a secure, encrypted link to your video session, and you can log in a few minutes early to settle in and test your tech.

Meeting Your Therapist

Your first session is less about “diving deep” and more about building connection and understanding. At Liberated Connections, sessions are warm, non-judgmental, and paced to meet you where you are.

We’ll begin by reviewing some key aspects of consent and confidentiality, so you understand your rights as a client and what to expect from the therapeutic process. You’ll be invited to share what brought you to therapy, but you’re never expected to share more than you feel ready for.

This session is about you—your comfort, your pace, and your needs.

Exploring Your Goals

While therapy is not always linear, it can be helpful to talk about what you’re hoping to gain from the process. Whether it’s understanding patterns, regulating anxiety, healing from trauma, improving relationships, or just having a safe place to process what you’re carrying, your therapist will help you begin to identify your goals and how we might work toward them together.

Some clients arrive with very specific issues; others simply know they want to feel better or less overwhelmed. Both are equally valid starting points.

What the Session May Look Like

Online therapy sessions at Liberated Connections typically last 60 minutes. In the first session, you may talk about your current concerns, past experiences, or questions you have about therapy itself.

Your therapist might gently introduce techniques like grounding or body awareness, especially if you’re feeling anxious or disconnected. At times, you may be guided to notice your breath, tension in the body, or sensations—especially if we’re drawing on somatic or mindfulness-based approaches.

If it feels helpful, we may also begin exploring how your nervous system responds to stress and what tools can support regulation. But there is no “agenda.” You are in control of the pace and content of the session.

After the Session

It’s common to feel a range of emotions after your first session—relief, exhaustion, hope, or even vulnerability. That’s part of the process. Therapy invites reflection and emotional openness, and your system may need some gentle care afterward.

It can help to take a walk, journal, rest, or do something nurturing for yourself following a session.

Your therapist will also talk about next steps—whether you’d like to book ongoing sessions, take some time to think, or explore other types of support. Therapy is a collaborative relationship, and you always have choice.

You Don’t Have to Be in Crisis to Start Therapy

One of the most common misconceptions is that you need to be in crisis to seek help. In truth, therapy can support growth, exploration, and deeper connection—not just symptom relief.

Starting therapy is a brave step toward living more authentically and with greater self-awareness. If you’re considering reaching out, know that you don’t have to have it all figured out. You just have to be willing to start.

Book Your Complimentary 15-Minute Session

If you're curious about therapy but unsure if it’s right for you, I invite you to book a free 15-minute exploratory call. This is a no-pressure space to ask questions, get a feel for the process, and decide if we’re a good fit.👉 Book here

About Heather Cameron

Heather Cameron is a trauma-informed therapist, Clinical Sexologist, and Somatic Experiencing Practitioner-in-training. With over a decade of experience, she supports women across Western Canada through inclusive, body-based therapy that helps restore safety, intimacy, and connection. Her practice, Liberated Connections, offers online therapy rooted in compassion, collaboration, and deep respect for each client’s journey.