How to Prepare for a Telehealth Therapy Session

Photo by Cliff Booth on Pexels

Preparing for a telehealth therapy session involves more than just logging into Zoom. To make the most of your time, you’ll want to check your tech, choose a quiet and private location, clarify your goals, and mentally prepare. Treat it like an in-person visit: show up ready to talk, listen, and take care of your mental well-being. Telehealth has opened the door to more accessible mental health care. Whether you're seeing a therapist for the first time or transitioning from in-person sessions, knowing how to prepare can reduce anxiety and make your session more productive.

This guide will walk you through everything you need to know — from tech checks to emotional prep — to ensure you get the most out of your online therapy session.

Why Telehealth Therapy Deserves Serious Preparation

Telehealth is still therapy. Just because it happens on a screen doesn’t make it any less real or important.

Taking a few simple steps to prepare can:

• Reduce technical issues and delays

• Improve focus and emotional openness

• Maximize your therapist’s ability to support you

  
  

A little prep goes a long way toward making your sessions more effective.

Step 1: Confirm the Details in Advance

Make sure you have:

• The correct date and time

• The time zone (especially if your therapist is remote)

• A secure platform link (Zoom, Doxy.me, etc.)

  
  

Tip: Add the appointment to your calendar with alerts so you’re not scrambling at the last minute.

Step 2: Check Your Tech

You don’t need fancy equipment, but a few basics go a long way.

Internet Connection

A stable Wi-Fi or Ethernet connection prevents dropped calls and frozen screens.

Device Readiness

• Use a computer, tablet, or smartphone with a working camera and microphone.

• Close unused apps or browser tabs to avoid lags.

  
  

Platform Check

• Install any required apps ahead of time.

• Test your camera and mic in the settings.

• Know how to unmute yourself and share video.

  
  

Pro tip: Restart your device an hour before the session. It helps clear out memory issues and updates.

Step 3: Choose the Right Environment

Your surroundings impact your comfort level.

Look for:

• Privacy: A room where you won’t be overheard or interrupted

• Quiet: Close doors and windows; turn off noisy appliances

• Lighting: Natural light is best, but a lamp behind your screen can help

  
  

Optional:

• Use headphones for better audio and added privacy.

• Let household members know not to disturb you.

  
  

Step 4: Prepare Mentally and Emotionally

Think of this as your emotional warm-up.

Reflect on:

• How you’ve been feeling since the last session

• Anything that’s been bothering you

• Wins or progress you want to share

  
  

You Can Also:

• Jot down key topics or questions you want to bring up

• Review previous session notes (if available)

• Take 5 minutes to breathe, stretch, or meditate before logging in

  
  

Step 5: Minimize Distractions

Treat this like a real appointment—because it is.

• Silence your phone or put it on Do Not Disturb

• Pause app notifications on your computer

• Let others know you’re unavailable during your session

  
  

This is your time. Claim it.

Step 6: Have a Backup Plan

Sometimes things go wrong. Be ready.

• Know your therapist’s phone number or email in case tech fails

• Have your phone charged as a fallback for a phone session

• If the platform crashes, wait a few minutes before contacting your therapist

  
  

Step 7: Set Intentions, Not Expectations

Therapy isn’t about instant fixes — it’s about showing up and doing the work.

Ask yourself:

• What do I want to get out of today’s session?

• Am I open to being honest, even if it’s uncomfortable?

Therapy works best when you let yourself be seen, not when you try to “perform” progress.

FAQ: Common Questions About Telehealth Therapy

Do I need special software for a telehealth therapy session?

Usually, no. Most therapists use platforms like Zoom, Doxy.me, or SimplePractice, which work in a browser. Just make sure it's installed or accessible before your session.

What if I get emotional during the session?

That’s perfectly okay. Your therapist is trained to support you through it, even virtually. Keep tissues nearby and remember you can always take a pause.

Can I do a session from my car or outdoors?

It’s not ideal. Privacy and internet stability can be issues. Only do it if it’s your only option, and make sure you feel safe and comfortable.

Will teletherapy feel the same as in-person therapy?

Not exactly—but many people find it just as effective. Over time, it can feel just as personal and connected, especially with a strong therapeutic relationship.

Conclusion: Make the Most of Your Session

Telehealth therapy is a powerful tool, and being prepared helps you use it to its fullest. Whether it’s your first session or your fiftieth, showing up on time, in the right mindset, and free of distractions makes a big difference.

Your mental health is worth protecting — and preparing for.

If you're thinking about starting therapy, reach out to a licensed provider today. A little preparation now can lead to real transformation later.