What a first online session is like (and why it is not frightening)
Author: The Narcis editorial team · updated: July 24, 2026
Clinical review: a practising psychotherapist
Most of the anxiety before a first session comes from not knowing. Here is how it actually goes, so that you arrive a little calmer.
Before the session
You choose a professional, a time that suits you, and the format. For video it helps to have a quiet private spot, a stable internet connection, and headphones if that feels more comfortable and more private. There is nothing to install — the room opens right in your browser.
At the first meeting
The first session is an introduction. The therapist will ask what brought you, how you are feeling, what you want. You do not need to phrase it correctly or arrive with a ready-made request — you can begin with “things are hard and I do not fully understand why”.
Nobody will judge you or hand you instructions. The therapist’s job is to create a safe space where you can speak openly, including in your own language.
Afterwards
Together with your therapist you will agree on the focus of the work, how often you will meet, and how you will judge whether things are changing. The arrangement may be shorter or longer, depending on your request and how the work unfolds. If both client and therapist separately agree to it, a short AI summary may be produced from the therapist’s own notes after the session: the conversation is not recorded, the AI does not listen to it, and you can choose not to use the feature at all.
It is normal to be nervous the first time. And it is just as normal to feel relief simply from finally being heard.
If this topic resonated — you do not have to sit with it alone.
Find a therapist for this topic →This article is for information only and is not a substitute for an individual consultation with a specialist.