Starting Your Therapy Journey Online
Beginning therapy is a big step toward improving your mental health and overall wellbeing. When it’s online, you might wonder if it will feel the same as sitting in a therapist’s office. The good news is — research shows that online therapy is just as effective as in-person therapy for many concerns, from anxiety and depression to stress management and relationship challenges.
As a counsellor based in Auckland offering virtual sessions across New Zealand, I’ve worked with clients who were initially nervous about meeting online but quickly found it comfortable, convenient, and just as personal as face-to-face counselling. Here’s exactly what you can expect in your first session.
1. Booking and Intake
After choosing a therapist, you’ll typically book through their website or email. You’ll receive:
A confirmation email with your appointment date, time, and secure video link (often via Zoom or another confidential and secured platform).
An intake form to complete before the session. This helps your therapist understand your background, main concerns, and goals so you can make the most of your time together.
Tip: Fill out your intake form thoughtfully. The more your therapist knows upfront, the quicker you can dive into the real work.
2. Preparing Your Space
One advantage of online therapy is that you can choose an environment where you feel most comfortable — whether that’s your living room, home office, or even your car (parked somewhere quiet).
To make the most of your session:
Find privacy so you can speak openly without fear of being overheard.
Use headphones to improve sound quality and maintain confidentiality.
Check your internet connection and have a backup plan (e.g., phone hotspot) in case of issues.
Minimise distractions by silencing notifications and letting household members know you’re in session.
3. How the Session Flows
Your first online therapy session usually lasts 45-50 minutes and will cover three main stages:
a) Building Rapport & Housekeeping
Your therapist will introduce themselves, outline confidentiality, and answer any questions about the process. This is your chance to clarify anything you’re unsure about — from how sessions are structured to how cancellations work.
b) Sharing Your Story
You’ll have the space to talk about what has brought you to therapy — whether it’s a specific challenge, ongoing stress, or a desire for personal growth. This is not about telling your whole life story in one go; it’s about focusing on what matters most to you right now.
c) Collaborative Goal-Setting
Together, you’ll discuss what you hope to achieve and outline a potential plan for future sessions. Your therapist may suggest an approach or modality (e.g., CBT, ACT, person-centred) that fits your needs or you might work together organically.
4. Managing First-Session Nerves
It’s normal to feel a little anxious before your first session — even therapists feel this way when meeting a new client! Remember:
- You don’t have to “perform” or have all the answers.
- It’s okay to take time to open up.
- You’re in control — you can pause, redirect, or ask questions at any point.
Think of this first session as a mutual introduction. You’re seeing if the therapist is a good fit for you, and they’re getting to know how they can best support you.
5. After the Session
Once you log off, you may feel relief, a sense of hope, or even emotional exhaustion. Therapy can bring up strong feelings — that’s a normal part of the process.
Helpful post-session tips:
Reflect: Jot down any key insights or questions to bring up next time.
Self-care: Go for a walk, listen to calming music, or enjoy a hot drink to help your mind and body settle.
Book your next session: Consistency helps you progress faster.
Final Thoughts
Starting online therapy in New Zealand can feel like stepping into the unknown — but it’s a safe, supportive space designed to help you work through challenges and move toward the life you want. With the convenience of connecting from home and the reassurance of professional, confidential care, it’s a powerful option for modern mental health support.
If you’re ready to begin, booking your first session is the first step toward feeling heard, understood, and equipped with tools to move forward.