Starting online therapy can feel new and a little scary. That’s normal. The good news is you can do a few small steps to feel ready. This Prepare for Online Therapy Checklist will help you set up your space, your tech, and your mind—so you can focus on feeling better.
In the first session, many people try individual online therapy to talk about stress, anxiety, sadness, relationships, or big life changes.
Why a Checklist Helps Before Online Therapy
A checklist makes things easier because you don’t have to guess what to do next. When you prepare, you can:
Feel more calm and in control
Avoid tech problems that cause stress
Start talking faster (instead of wasting time fixing things)
Get more help from your therapist
Online therapy is real healthcare. It can support your mental health just like in-person care. A little planning helps you get the best results.
What You Need for Online Therapy
You don’t need fancy equipment. Most people can start with basic tools.
Basic Tools
A phone, tablet, laptop, or desktop computer
A camera and microphone (built-in is fine)
A stable internet connection
Headphones (optional but helpful)
Helpful Extras
A charger (so your device doesn’t die)
A notebook and pen
A glass of water
Tissues (many people cry in therapy—totally okay)
Checklist Step 1: Pick the Best Place for Your Session
Your space matters. A good space helps you feel safe and focused.
Find a Private Spot
Try to choose a place where people won’t walk in. Options can include:
A bedroom with the door closed
A parked car (if it’s safe and private)
A quiet corner of your home
An office space with privacy
Reduce Noise
Noise can make it hard to talk about feelings and emotions. Try:
Turning off TV and music
Asking others to keep it quiet
Closing windows if outside sound is loud
Using headphones to block noise
Make It Comfortable
You don’t need a perfect room. Just aim for:
A comfortable chair
Good lighting (so your therapist can see you)
A calm setting that helps you relax
Checklist Step 2: Test Your Tech Before the Session
Tech issues can be frustrating. A quick test can prevent problems.
Test These 5 Things
Internet: Can you load a webpage fast?
Camera: Can you see yourself clearly?
Microphone: Can others hear you?
Sound: Can you hear clearly?
App or link: Can you open the therapy platform?
Simple Fixes if Something Fails
Restart your device
Move closer to the Wi-Fi router
Switch from Wi-Fi to data (or the other way)
Plug in headphones with a mic
Close other apps that use internet
Checklist Step 3: Protect Your Privacy
Privacy builds trust. It helps you speak freely without fear.
Keep Your Session Secure
Use a password on your phone or computer
Avoid public Wi-Fi (like coffee shops)
Use headphones so others can’t hear the therapist
Let people in your home know you need privacy
Think About Your Background
Your therapist will see what’s behind you. You can:
Sit facing a plain wall
Move clutter out of view
Use a simple background if needed
Checklist Step 4: Choose a Goal for Therapy
You don’t need a perfect goal. Just pick one small reason you want help.
Examples of Simple Goals
“I want less anxiety.”
“I want better sleep.”
“I want help with stress at work.”
“I want support during a breakup.”
“I want to stop feeling so sad.”
Goals can change over time. Therapy is a process. Your therapist can help you shape your goals as you go.
Checklist Step 5: Write Down What You Want to Talk About
Sometimes your mind goes blank in the moment. Notes can help.
Quick Prompts to Write
What is the biggest problem right now?
When did it start?
What makes it worse?
What makes it better?
How is it affecting your mood, behavior, and health?
If You’re Not Sure What to Say
That’s okay. You can start with:
“I’m nervous and I don’t know where to begin.”
“A lot has been building up.”
“I’m feeling overwhelmed.”
Therapists are trained to guide the conversation.
Checklist Step 6: Know What to Expect in Your First Session
Many people feel anxious before the first session. Knowing what might happen can lower stress.
Common First-Session Topics
Your therapist may ask about:
Your mental health history
Your current symptoms (like anxiety or low mood)
Sleep, appetite, energy, and focus
Relationships and support system
Safety concerns (like thoughts of self-harm)
This is not to judge you. It helps your therapist understand the full picture.
You Can Ask Questions Too
You can ask:
“How does therapy work?”
“What type of therapy do you use?”
“How long are sessions?”
“How will we track progress?”
Checklist Step 7: Plan Your Time Like It Matters
Therapy works best when you protect the time.
Before the Session
Set a reminder 30–60 minutes before
Use the bathroom
Get water
Put your phone on Do Not Disturb (if possible)
Arrive 5 minutes early
After the Session
Try to give yourself 10–20 minutes to breathe. Some sessions bring up strong emotion. If you can:
Take a short walk
Write down a few thoughts
Do a calming activity
Checklist Step 8: Be Honest About Medications and Health
Your therapist needs accurate information to support you. If you take medication (like an antidepressant or anxiety medication), bring it up.
Helpful Health Details to Share
Medications and doses (if you know them)
Major health concerns (like chronic pain)
Substance use (alcohol, vaping, or drugs)
Big life stressors (job loss, grief, trauma)
This isn’t about blame. It’s about safe and helpful care.
Checklist Step 9: Learn Simple Coping Skills You Can Use Right Away
Even before therapy begins, you can use basic coping tools. These can support your mental health between sessions.
Easy Coping Ideas
Box breathing: Inhale 4, hold 4, exhale 4, hold 4
Grounding: Name 5 things you see, 4 you feel, 3 you hear
Body check: Relax shoulders, unclench jaw, breathe slowly
Sleep routine: Same bedtime, lower screens, dim lights
These tools don’t “fix everything,” but they can reduce stress in the moment.
Checklist Step 10: Make a Plan for Safety
If you’re dealing with intense depression, panic, or suicidal thoughts, safety matters most.
If You Feel Unsafe
If you are in immediate danger or might hurt yourself, call 988 (Suicide & Crisis Lifeline in the U.S.) or call 911. If you’re outside the U.S., contact your local emergency number or a local crisis line.
Therapy is support, but emergencies need urgent help right away.
How to Use This Prepare for Online Therapy Checklist Each Week
Therapy works best when you build a rhythm.
Weekly Habit Tips
Pick the same day and time if possible
Keep your notes in one place
Track patterns in mood, sleep, and stress
Celebrate small wins (even tiny ones count)
Progress often looks like:
Better coping
Fewer “bad days”
Faster recovery after stress
More hope and confidence
Common Mistakes to Avoid Before Online Therapy
You don’t have to be perfect. But these small mistakes can make sessions harder.
Try Not to:
Join the session while driving
Sit in a loud room with people nearby
Wait until the last second to log in
Hide important details out of shame
Expect instant results after one session
Therapy is like learning a new skill. It takes time, practice, and support.
FAQs
What should I do 10 minutes before online therapy?
Go to the bathroom, grab water, plug in your device, and log in early. Sit somewhere private and take a few slow breaths to calm your body.
What if I don’t know what to talk about in therapy?
That’s very common. You can say, “I’m not sure where to start.” Your therapist will guide you with questions and help you find the right words.
Do I need a quiet room for online therapy?
A quiet, private space is best, but it doesn’t have to be perfect. Headphones can help. The goal is to feel safe enough to speak honestly.
Can online therapy help with anxiety and stress?
Yes. Online therapy can help people learn coping skills, change unhelpful thoughts, and improve mood. Many people use it for anxiety, stress, sleep issues, and depression.
What if I cry during my session?
Crying is normal in therapy. It can be part of healing. Therapists expect it and will support you in a kind and respectful way.
Final Thoughts: You Can Be Ready
You don’t have to have everything figured out to start. Use this Prepare for Online Therapy Checklist to set up your tech, protect privacy, and feel more comfortable. Then show up as you are—tired, nervous, hopeful, or unsure. That’s enough.
