What to Expect in Your First Online Counselling Session

Starting therapy for the first time can feel like a big step. Starting it online? That can add another layer of unknowns. At Alberta Online Counselling, we know how nerve-wracking it can be to hit “Join Session” for the first time—not knowing what to expect or how it will feel.

This post is here to calm those nerves, answer your questions, and help you feel more prepared.

Step 1: Booking Your Appointment

The process starts with choosing your therapist. You can browse profiles, specialties, and availability online. Once you find a good fit, you book your session and receive a secure link via email. Simple. No awkward waiting rooms or reception desks.

Step 2: Setting Up Your Space

You don’t need a fancy home office. Just find a quiet, private space where you feel safe and won’t be interrupted. Use headphones for more privacy, and test your camera and audio beforehand. A notebook or tissue box nearby is never a bad idea either.

Step 3: Starting the Conversation

At the beginning of the session, your therapist will help you settle in. They may ask if this is your first time in therapy and how you’re feeling about the process. There’s no pressure to spill your life story immediately.

This first session is about getting to know each other, understanding your reasons for seeking support, and creating a foundation of trust. The therapist might ask:

• What brought you here?

• What are you hoping to work on?

• Have you had therapy before?

• How do you cope when things get hard?

You can answer as openly or briefly as you feel comfortable.

Step 4: You Set the Pace

Therapy is your space. If you're emotional—great. If you're calm—also great. If you’re unsure what to say—that’s completely normal. A good therapist won’t push or rush you. They're trained to gently guide the session, even if you come in saying, “I don’t know where to start.”

Step 5: Laying the Groundwork

Near the end of the session, you and your therapist might talk about:

• The goals you'd like to set (even if they’re still fuzzy)

• What future sessions might look like

• How often you'd like to meet

• Next steps and scheduling

This is also your chance to ask questions like:

• “How do you typically work with clients?”

• “What happens if I feel stuck or uncomfortable?”

• “Can I switch therapists if it doesn’t feel right?”

Remember: you're allowed to make sure it’s a good fit.

Step 6: After the Call

It’s common to feel a little tired after your first session—especially if you opened up more than expected. Give yourself time afterward. Take a walk. Journal. Let your mind settle.

And most importantly, remind yourself that starting therapy is an act of courage.

Common Myths Debunked

“It’s going to be awkward.” Most people feel a little awkward at first. That’s normal. A good therapist helps ease you into it.

“I won’t know what to say.” You don’t have to. Your therapist is trained to help you explore thoughts and emotions you may not even have words for yet.

“What if I cry?” Then you cry. It’s a sign you’re processing something real—and that’s brave.

Why Online Counselling Works So Well

Online therapy removes some of the barriers that stop people from seeking help—whether that’s location, time, or social anxiety. It’s discreet, flexible, and just as effective as in-person support, especially when there’s a strong client-therapist connection.

Final Thoughts

That first click—joining your first online counselling session—can feel intimidating. But it's also the start of something life-changing.

You don’t have to come prepared. You just have to come as you are.

Ready to take that first step?

 Book your session now at Alberta Online Counselling and meet a therapist who’s ready to meet you where you are.