Taking the next step toward mental health support can stir up all kinds of feelings—some good, some uncertain. If you’re considering a virtual intensive outpatient program, or you’re signed up for one, you might be wondering what that first session is going to look like. Feeling nervous is completely normal, especially when you’re about to start something that may help shift the course of your day-to-day life. You don’t have to walk into it blindly.
At Telehope Behavioral Health, we offer a virtual IOP program that serves adults throughout Riverside, California and beyond. Designed with flexibility and connection in mind, our sessions are built to meet you where you are—literally and emotionally. Knowing what to expect during that first session can help reduce anxiety and give you a more confident start.
Setting Up for Your First Session
No need for anything fancy. Setting up your physical space ahead of time will help you feel more relaxed and focused during your session. Start by finding a private, quiet area where interruptions are less likely. It doesn’t have to be completely silent, just somewhere you feel comfortable talking freely for about an hour.
Here are a few helpful tips as you set up:
– Choose a spot in your home that feels calm and distraction-free.
– Fully charge your laptop, tablet, or phone—or keep it plugged in.
– Use headphones with a built-in microphone to improve audio and limit outside noise.
– Keep a notebook and pen nearby in case you want to jot anything down.
– Have a glass of water close in case your throat gets dry while speaking.
– Test your internet connection with a short video call before the session.
You don’t have to turn on your camera unless you feel ready. That said, video can help make the initial connection feel more natural. If you’re not comfortable using video yet, let your therapist know. The goal is to set up whatever helps you feel at ease.
We get it—sometimes the hardest part is just showing up. But once you’re logged in and things start flowing, it often feels much easier than expected.
Meeting Your Therapist
The start of your first session focuses on building connection. You’ll have a chance to meet your therapist, learn about how the sessions will work, and begin chatting. It’s informal and more like a casual conversation than a formal evaluation.
Your therapist will take time to explain their role and discuss how information is kept private. They’ll explain how your sessions are confidential and when they may be required to share something for safety reasons. This gives you clarity and helps set the tone for a safe space to talk openly.
Next, you’ll talk about what brought you to the virtual IOP program. Maybe it’s anxiety, depression, relationship struggles, trauma, or just feeling stuck. You don’t have to have all the words figured out. Your therapist is there to help guide the discussion, not quiz you.
This first conversation isn’t about solving every problem. It’s about starting the process and seeing that you’re not alone. If you feel nervous, say so. If you’re unsure of what to talk about, that’s okay too.
Most people come to see this time as an introduction to someone who’s going to walk steady with them—someone in their corner.
Initial Assessment
At some point during your first session, your therapist will guide you through an initial assessment. This helps create a clearer picture of how you’re doing emotionally, what concerns you’re facing, and where you’d like to see change. The questions may feel personal, but there’s no pressure to get everything perfect or share more than you’re ready for.
Some areas you might discuss include:
– Current emotional or mental health challenges
– Past experiences that may still impact you
– Daily habits or routines
– Support systems and stress triggers
– Goals related to emotional growth or symptom relief
You might be asked specific questions or just encouraged to talk. Either way, it’s about getting a solid starting point so your care can be shaped around your needs.
Setting small, realistic goals often happens during this segment. These early goals guide the direction of therapy and give you something concrete to focus on between sessions.
Building Your Treatment Plan
Once your assessment is complete, your therapist will begin discussing next steps—this means creating a treatment plan personalized for you. This plan outlines the types of support you’ll be receiving, the structure of your upcoming sessions, and the skills or strategies you might explore.
Some therapy methods that may be introduced include:
– Cognitive-behavioral therapies
– Narrative therapy activities
– Mindfulness-based practices
– Coping skill development
– Process group work
No two treatment plans are identical. Your therapist will outline the plan with your goals in mind, and nothing will feel overly rigid or one-size-fits-all. You’ll also settle on a follow-up schedule that supports ongoing progress without overwhelming your calendar.
Most people find some comfort in knowing what’s next. The unknown becomes less scary when a roadmap is put in place.
Wrapping Up Your First Session
As the session nears its end, your therapist will review what’s been discussed and highlight key points. This might include anything you shared, concerns brought up, insights you arrived at, and the goals you’ve begun to lay out.
You’ll be invited to ask questions. Whether you’re wondering what to expect in future sessions, need a little more detail about the therapy plan, or want help finding local resources in Riverside or online, your therapist is there to help.
You may be provided with resources, readings, or tools to explore between sessions, depending on what you discussed. You’ll talk briefly through how to prepare for the next meeting and what might help you stay engaged in your progress.
Sometimes, clients leave their first session already feeling lighter. Other times, it takes seeing the second or third session to really settle in, and that’s okay too.
Getting Comfortable with Virtual Therapy
Adjusting to therapy in a virtual setting may take a session or two. That screen between you and the therapist might feel a little odd at first. But simple choices can help you get into the rhythm quickly.
Try these tips:
– Stay consistent by scheduling sessions at the same time each week.
– Turn off alerts on your phone or computer before each session.
– Find a private space where you can relax and feel safe to share.
– Keep a journal of things you want to bring up in therapy.
– Be honest about what’s working and what’s not.
One of the benefits of virtual therapy is that it removes commuting stress and gives you more control over your environment. If concerns pop up, like tech issues or feeling disconnected, your therapist is open to hearing that. You’re encouraged to speak up about what you need to feel supported.
Starting Your Journey to Mental Well-Being
Starting something new takes courage. By showing up for your first virtual IOP session, you’ve already taken a meaningful step toward change. Whether you’re based in Riverside or joining us from another area, remember that every session builds upon the last.
Our virtual IOP program is designed to support you at each stage—emotionally and practically. The process is collaborative, and your therapist will always welcome your feedback and perspective.
Long-term change often starts with small steps. As you commit to attending and participating, you’ll develop skills and insights that stay with you well after the sessions end. Mental well-being doesn’t happen overnight, but staying open to the process can lead to lasting growth.
You don’t have to navigate this by yourself. At Telehope Behavioral Health, we’re here to walk beside you as you work toward clarity, connection, and emotional wellness. Let’s take that first step—together.
Ready to begin your own path to mental well-being? Our team at Telehope Behavioral Health is here to support you through every step. Learn how a personalized virtual IOP program can help you build lasting change with care that fits your lifestyle and needs.
