How to Prepare for a Therapy Session: A Practical Guide for Your First Online Psychology Appointment

Starting therapy can feel like a significant step. You may feel relieved, nervous, uncertain about what to discuss, or a combination of all three. These feelings are completely understandable, particularly when attending your first psychology appointment.

The good news is that you do not need to prepare a perfect explanation of what you are experiencing. Your psychologist will help guide the conversation and work with you to understand your concerns, priorities and therapy goals.

However, taking a few simple steps before your appointment can help you feel more comfortable and make the most of your therapy session.

Whether you are accessing an online psychologist through a Mental Health Care Plan, NDIS funding, WorkCover QLD, WorkSafe Victoria, SIRA NSW, ReturnToWorkSA or private funding, this guide explains how to prepare for your appointment.

1. Think About What You Would Like Help With

Before your therapy session, consider what prompted you to make the appointment.

You do not need to have a diagnosis or know exactly what is wrong. It may be enough to recognise that you have not been feeling like yourself or that something in your life has become difficult to manage.

You might be seeking psychological support for:

• Anxiety, worry or panic attacks

• Depression or low mood

• Workplace stress or burnout

• Trauma or post-traumatic stress

• Sleep difficulties

• Grief and loss

• Relationship or family concerns

• Emotional regulation

• Parenting stress

• Chronic pain or health-related stress

• Adjustment to injury, illness or major life changes

• Difficulties returning to work

• Reduced motivation or confidence

  
  

Try writing down two or three concerns you would like to discuss. This can make it easier to begin the conversation, especially if you are worried that you may become overwhelmed or forget something important.

A useful starting sentence may be:

“The main reason I decided to speak with a psychologist is…”

Your psychologist can help you explore the details from there.

2. Consider What You Would Like to Change

Therapy goals do not need to be complicated. A goal can simply describe how you would like life to feel different.

For example, you may want to:

• Feel less anxious in everyday situations

• Manage distressing thoughts or memories

• Improve your sleep

• Develop healthier boundaries

• Feel more confident communicating with others

• Cope more effectively with workplace stress

• Return to work safely after an injury

• Reduce avoidance or isolation

• Understand your emotions and reactions

• Improve your motivation or daily routine

• Learn practical coping strategies

• Feel more like yourself again

  
  

It is also okay if you do not know what your goals are yet. Developing therapy goals is often a collaborative process between you and your psychologist.

Your goals may also change as therapy progresses and you develop a clearer understanding of your concerns.

3. Write Down Important Information

Some people find it helpful to make brief notes before their online psychology appointment.

Your notes might include:

• When the problem began

• Recent changes or stressful events

• Symptoms you have noticed

• Situations that make things better or worse

• How the concern is affecting work, sleep, relationships or daily functioning

• Strategies you have already tried

• Previous psychological or psychiatric treatment

• Medications that may be relevant

• Questions you would like to ask

• Reports or recommendations from another health professional

You do not need to prepare a detailed life history. A short list of the most important points is usually enough.

Keeping your notes nearby during a telehealth psychology session may help if your mind goes blank or you find it difficult to organise your thoughts.

4. Complete Your Forms Before the Appointment

Before your first therapy session, you will be asked to complete intake forms, consent documents and psychological questionnaires.

These documents help your psychologist understand:

• Your current concerns

• Your mental health history

• Your personal circumstances

• Relevant medical information

• Your emergency contact details

• Your treatment and funding arrangements

• Your preferences for therapy

You will also be asked to complete a questionnaire relating to symptoms such as anxiety, depression, stress, trauma or psychological distress.

Try to answer these questions honestly based on how you have been feeling recently. There are no right or wrong answers. Your responses provide your psychologist with useful information and may help track changes throughout treatment.

Completing the paperwork before your appointment also leaves more time during the session for discussing your concerns.

5. Prepare Your Space for an Online Therapy Session

One of the advantages of telehealth psychology is being able to attend therapy from a familiar location. However, it is important to choose a space that allows you to speak privately and without interruption.

Before the session:

• Find a quiet and comfortable room

• Let other people know that you need privacy

• Use headphones if conversations may be overheard

• Put your phone on silent

• Have water and tissues nearby

• Sit somewhere that feels physically comfortable

• Avoid attending while driving or whilst doing other activities

• Allow time before and after the appointment

  
  

Some people attend online therapy from their home, office, parked car or another private location. The most important consideration is whether you feel safe and able to speak openly.

If privacy at home is difficult, consider whether you can use a private room at work, a quiet outdoor area or another confidential space.

6. Test Your Telehealth Technology

Technical difficulties can increase anxiety before an appointment, so it is helpful to check your equipment and internet connection in advance.

Tele-Psych uses COVIU, a secure telehealth platform, for online psychology appointments. Before your session, you can test your device, camera, microphone, speakers and internet connection using the COVIU Pre-Call Test. To test your device, please click on the following link: https://coviu.com/precall

For a video psychology session, you will generally need:

• A smartphone, tablet or computer

• A stable internet connection

• A functioning camera

• A functioning microphone and speakers

• Access to your COVIU appointment link

• A charged device or nearby charger

• An updated internet browser

  
  

Open your COVIU link 5 minute prior to the scheduled appointment time and allow your browser to access your camera and microphone.

Using headphones may improve the sound quality and provide additional privacy. If your internet connection becomes unstable during the session, your psychologist may discuss whether the appointment can safely continue by telephone.

7. Allow Time Before the Session

Try not to schedule your therapy appointment between stressful commitments if this can be avoided.

Allowing 10 to 15 minutes beforehand gives you time to:

• Finish what you are doing

• Use the bathroom

• Get a drink

• Review your notes

• Check your technology

• Take a few slow breaths

• Mentally transition into the session

Therapy can sometimes bring up strong emotions. Where possible, also leave some time after the appointment before returning to work, caring responsibilities or other demanding activities.

You may prefer to take a short walk, have a drink, write down what you learned or spend a few minutes quietly processing the session.

8. Be as Open as You Feel Able to Be

Therapy works best when you can be honest about what you are experiencing, but this does not mean you must discuss everything immediately.

Building trust can take time.

You can tell your psychologist if:

• You feel nervous

• You do not know where to begin

• A topic feels too difficult to discuss

• You need a break

• You do not understand a question

• You disagree with something

• A strategy does not feel suitable

• You are worried about confidentiality

• You feel therapy is moving too quickly or too slowly

A psychologist should work collaboratively with you rather than pressure you to disclose information before you are ready.

It is also helpful to be honest about therapy tasks or strategies that you have not completed. This allows you and your psychologist to identify what got in the way and adjust the approach where needed.

9. Prepare Questions for Your Psychologist

Therapy is a collaborative process, and you are welcome to ask questions.

You might ask:

• What type of therapy do you use?

• How could therapy help with my concerns?

• What should I expect from future sessions?

• How often should I attend?

• Will I be given strategies to practise between appointments?

• How will we review my progress?

• What happens if I do not feel that an approach is working?

• What information may be shared with my GP, insurer or NDIS team?

• Are my sessions confidential?

• What are the limits of confidentiality?

• How are reports and treatment updates handled?

• What fees or cancellation policies apply?

For WorkCover, WorkSafe, SIRA or ReturnToWorkSA claims, you may also want to ask what information will be included in reports provided to the insurer.

Your psychologist can explain their reporting responsibilities and discuss what information may need to be shared.

10. Understand That the First Session May Feel Different

The first psychology session often involves more questions than later appointments.

Your psychologist may ask about:

• Your current concerns

• Relevant background information

• Symptoms and daily functioning

• Physical and mental health history

• Family and social support

• Work or study

• Previous treatment

• Current risks or safety concerns

• What you would like to achieve

This information helps the psychologist develop an appropriate treatment plan.

You may begin learning strategies during the first appointment, but much of the session may focus on understanding your situation and deciding what to prioritise.

You do not have to explain your entire life in one appointment. Therapy generally develops over several sessions.

11. Reflect After Your Therapy Appointment

After the session, take a few minutes to consider:

• What stood out to me?

• Did I learn anything new?

• Was there something I wanted to say but did not?

• What strategy will I practise before the next session?

• Did I feel heard and respected?

• Is there anything I want to ask next time?

You may find it helpful to keep a therapy notebook or note on your phone.

Between appointments, you can record relevant thoughts, emotions, situations, symptoms or questions. This may help you notice patterns and give you useful examples to discuss during your next session.

What Should I Do if I Feel Nervous About Therapy?

Feeling nervous before therapy is common, especially when you are discussing personal concerns with someone new.

You are not expected to know exactly what to say.

You can begin by telling your psychologist: “I feel nervous and I’m not sure where to start.”

This gives your psychologist an opportunity to slow the conversation down, explain the process and help you feel more comfortable.

Remember that therapy is not a test. You do not need to give perfect answers, remember every detail or describe your experiences in a particular way.

Your role is simply to attend and share what you can. Your psychologist’s role is to listen, ask helpful questions and work with you to determine the next steps.

12. Check Your Referral and Funding Information

The documents you need may depend on how your psychology sessions are being funded:

Mental Health Care Plan

If you are accessing Medicare-rebated psychology sessions, you will require a Mental Health Care Plan from your GP. This is a Medicare requirement to access rebated therapy sessions. If Tele-Psych does not have a copy of your Mental Health Care Plan, we will not be able to process the Medicare rebate for your session.

A Mental Health Care Plan allows eligible patients to access Medicare rebates for up to 10 individual psychology sessions per calendar year. Your initial referral will generally cover up to six sessions. A review with your GP will typically be required between your fourth and sixth psychology session before your GP can refer you for the remaining sessions.

Before your appointment, check that the psychology practice has received your Mental Health Care Plan and referral. You will also need to provide:

• Your Medicare card details

• Your GP’s contact information

• Any relevant previous referrals

• Details of psychology sessions you have already used during the calendar year

It is important to keep track of how many Medicare-rebated psychology sessions you have used with all providers during the calendar year, as the annual limit applies across all eligible mental health professionals you attend.

NDIS Psychology

Tele-Psych provides online psychology services to NDIS participants whose funding is self-managed or plan-managed. We are currently unable to accept NDIA-managed participants.

Psychology therapy may be funded through the Capacity Building – Improved Daily Living category of an NDIS plan. This category can include eligible assessments and therapies that help participants improve their functional abilities, develop everyday living skills, increase independence and participate more fully in their community.

The availability of funding will depend on the participant’s individual NDIS plan, goals, available budget and whether psychology is an appropriate disability-related support.

Before attending an NDIS psychology appointment, you may need to provide:

• Your NDIS participant number

• Your current plan dates

• Confirmation that your funding is self-managed or plan-managed

• Your plan manager’s contact and invoicing details, where applicable

• Information about your available Improved Daily Living budget

• Your support coordinator’s details, where applicable

• A copy of your NDIS goals or relevant plan information

• A signed service agreement

It can be helpful to consider how psychology therapy relates to your NDIS goals, functional capacity, emotional regulation, relationships, independence, daily activities or community participation.

WorkCover & CTP Claims

If you are accessing psychology through WorkCover QLD, WorkSafe Victoria, SIRA NSW, ReturnToWorkSA or an approved CTP claim, the psychology practice may require:

• Your claim number

• Your insurer, claims agent or case manager’s contact details

• Written approval for psychology treatment

• The number of approved psychology sessions

• A referral, medical certificate or Certificate of Capacity

• Your employer or rehabilitation provider’s details, where relevant

• Relevant medical reports, rehabilitation plans or return-to-work information

Before your appointment, consider how your workplace injury or motor vehicle accident has affected your mental health, sleep, relationships, daily functioning and ability to work.

It may also be helpful to write down your current symptoms, workplace or accident-related triggers, functional limitations and any barriers affecting your recovery or return to work. You may wish to discuss suitable duties, communication with your employer or insurer, workplace safety concerns and your current work capacity.

Funding and approval requirements vary between WorkCover QLD, WorkSafe VIC, SIRA NSW, ReturnToWorkSA and CTP insurers. Confirm that psychology treatment has been approved before attending your appointment.

Final Thoughts....

Preparing for therapy does not mean having everything figured out beforehand.

A few simple steps—such as identifying your main concerns, checking your funding documents, preparing a private space and writing down important questions—can help you feel more confident and make the most of your appointment.

Most importantly, try to approach the session with honesty and patience. Therapy is a process, and it is okay to take things one step at a time.

How to Book An Appointment

Contact Tele-Psych to learn more about online psychology appointments or to discuss accessing therapy through a Mental Health Care Plan, NDIS, WorkCover QLD, WorkSafe Victoria, SIRA NSW, ReturnToWorkSA or private funding.

If you would like to book an appointment or if you have any questions or concerns, please call us on 1300 820 031 or email reception@tele-psychs.com.au.

To learn more about our services, please visit our website: www.tele-psychs.com.au.