What to Expect From Your First Virtual Therapy Session in California & Utah
So you know something in your life needs to change. Maybe burnout, chronic stress, grief, anxiety, or relationship struggles have been building for a while. You’ve started thinking about therapy, but you may still be wondering what therapy actually looks like or what happens during that first session.
This is one of the most common questions people ask before reaching out to an online therapist in California or Utah. Starting therapy can feel vulnerable, especially if you’ve never worked with a therapist. What will you talk about? Will you have to share everything right away? How long does it take before therapy actually starts helping?
As a therapist based in Palm Desert proving virtual therapy for women across California and Utah, I often hear these concerns from women scheduling their first therapy session. Understanding what to expect from your first virtual therapy session can help reduce some of the uncertainty and make that first step a little easier.
What will happen after you decide to schedule?
Once you schedule your first virtual therapy session, you’ll receive a welcome email from me with instructions to set up your secure client portal. Inside the portal, you’ll complete a few intake forms before our first session. These forms include basic information, consent for therapy, my practice policies, and an intake questionnaire.
Completing these ahead of time allows us to spend our first session focused on you—not paperwork.
Because I provide online therapy across California and Utah, our therapy sessions take place through a secure video platform that you can access directly from your client portal. If you are local to the Coachella Valley, we may arrange to meet in person.
What do you need to do to prepare for your first therapy session?
The short answer: not much.
You don’t need to prepare a speech or have everything figured out. Most people come into their first therapy session unsure where to start, and that is completely normal!
Since this is a virtual therapy session, the most important thing is making sure you have a private space where you feel comfortable talking. Many clients join from home, their office, or another quiet space where they won’t be interrupted.
Your only job is to show up exactly as you are.
What happens in the first session?
The first session is mostly about getting to know each other.
We’ll talk about what’s been going on in your life and what led you to start therapy now. Some women come in with clear goals, while others just know something needs to change. Both are completely normal.
You’re always in control of how much you share, and you don’t need to tell your entire life story in the first session.
Many clients say they actually feel a sense of relief after their first session because they finally have space to talk openly about what’s been weighing on them.
By the end, we’ll usually have a clearer idea of what you’re hoping to work on and whether it feels like a good fit.
Will I have homework?
Sometimes, but not always.
Depending on your goals and the type of therapy we’re doing, I may suggest small things to reflect on or practice between therapy sessions. These might include noticing patterns in your thoughts, trying a new coping strategy, or spending a few minutes journaling (cliché, I know) about something that came up in session.
The goal isn’t to give you more work. It’s simply to help the therapy process continue between sessions.
Some clients like having small things to work on between sessions, while others prefer to process things during our time together. We’ll find the rhythm that works for you.
When will I have my next session?
Most clients begin therapy with weekly sessions. Meeting weekly helps build momentum and allows us to work through patterns more effectively.
What if I don’t like what happened in the first session or I am not sure it is a good match?
That is completely okay!
The relationship between you and your therapist matters. The first therapy session is partly about whether it feels like a good fit for both of us.
If something doesn’t feel right, we can talk about it. If it turns out I’m not the best therapist for what you need, or the vibe is wayyy off, I’m always happy to help point you toward someone who may be a better match.
Finding the right therapist is a vital part of the process.
Taking the First Step
Starting therapy can feel like a big step, especially if you’re used to handling everything on your own. Many people spend a long time wondering whether therapy could help before they actually reach out.
I hope this article helped you understand what to expect from your first virtual therapy session in California or Utah and made the process feel a little more approachable.
If you're still feeling stuck or unsure where to begin, you're welcome to call me at (760) 209-6511 for a free 15-minute phone consultation. We can briefly talk about what’s been going on and see whether therapy with me feels like the right fit. And if it turns out I’m not the best person for what you need, I’m always happy to help direct you to the right therapist.
