Thinking about trying online therapy? This article outlines what to expect when trying online therapy for the first time.

1. The first step is to choose an online therapy provider. You can go on psychology today and type in your zip code or city and find a therapist in your area who provides virtual therapy. Many of the therapists on psychology today provide a free 15 minute consultation. Outside of psychology today, there are many online therapy platforms such as Better Help, Cerebral, and Grow.
2. Once you have located a good fit in a therapist, they will probably want to gather some initial information on you. They may do this by having you complete a form that includes history on things like your family of origin, relationship status, past treatment, and the nature of the problem. They will probably also have you sign some forms about privacy and confidentiality. At that point, you may also discuss costs of therapy. Many therapists accept insurance, and this information can be found on Psychology Today website as well. If no insurance is accepted, the fee can range, usually anywhere from 60–200 per hour.
3. Now you are ready to have your first session. During the first session, the therapist will probably spend more time gathering information on your history. The therapist may want to hear in your own words what you feel the problem is. So be prepared to talk about your reason for coming to therapy. Be aware that therapist’s have generally heard about almost any type of problem. Therapists are trained not to be judgmental. So best to be honest about what the problem is from the start.
4. After the first session, the therapist may ask you about your goals for therapy or they may develop goals and a treatment plan to discuss with you. Sometimes these goals can center around managing anxiety or depression, resolving past trauma or grief, or improving relationships. Clients are encouraged to participate in the goal setting process.
5. Now you are ready to get into the treatment phase of the therapy. During this phase the therapist may use different types of therapy on you to try and help you resolve the issues. This can include Cognitive behavioral therapy (CBT). With CBT, the therapist helps you recognize your thought patterns that may be contributing to your mood problems. They may try Eye movement desensitization reprocessing. This technique uses eye movements to help reprocess trauma and helps you move through the trauma faster than with traditional talk therapy. Dialectical Behavioral Therapy is another modality. With that one, the therapist may focus more on skills that will help you communicate with others better. There are many other therapy modalities, art therapy, play therapy etc. Your therapist will work with you to find the best treatment for you.
6. Once you have reached all your goals and are feeling better, your therapist will prepare you for discharge. This may look like reviewing everything you learned in therapy and how to maintain your new coping skills. The average client is in therapy for 6 months, but many find relief in 3–6 sessions. Others maintain their therapy for years. Your therapist will help you figure out what is right for you.

Pros and cons of online therapy:

Pros

1. There are more therapists to choose from. Most in person therapists also offer online therapists. Don’t forget psychology today and online therapy platforms.
2. You can do therapy in the comfort of your own home, your car, or anywhere private you prefer.
3. You can usually get therapy on your own schedule rather than having to wait for 9–5 office hours.
4. There is usually more flexibility or access if you need to reach your therapist.
5. Cancellations happen less frequently since you don’t have to be concerned about weather or other disruptions.

Cons

1. With online therapy, you usually have options between video, phone, or live chat. Doing it this way, your therapist does not usually get to see much body language and neither do you. If you are on phone, you do not have their facial affect and they don’t have yours. Some people find it helpful to have non verbal communication and it helps them understand tone and context. Doing therapy via telehealth, there is a risk for part of the information to be missed.
2. There could be technical difficulties. This could be annoying if you were really looking forward to your therapy appointment. You also need to be slightly tech savvy to do all the therapy via internet, but they usually make it very easy for you.

Outside of what is outlined above, there is not much of a difference between online and in person therapy. So, consider it! It may make your path to therapy easier. Remember, going to therapy or taking a child or partner to therapy is an act of love. Self love is self care.