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How to Prepare for Virtual Therapy in New York & New Jersey

Updated: Jun 4

Smiling therapist seated at a table in a calm, plant-filled office space

Starting therapy can feel like a big step — especially if you're used to holding it all together for everyone else. Whether it’s your first session or you’re coming back after a break, here are a few simple ways to feel more grounded and supported as you prepare for therapy.



  1. Create a Private Environment: Identify a suitable room or area of your home that is quiet, private, and free of distractions.

  2. Eliminate Noise & Distractions: Make sure to close any doors, shut windows, turn off the television, and keep loud pets in another room if possible. Unless you’re using your phone for the session, consider turning it on silent and setting it aside.

  3. Improve Sound Quality: Consider using headphones if there’s background or ambient noise where you are. This will improve the sound quality and make it easier for you and your therapist to hear each other.

  4. Check Your Video: If you plan to use video during your session, make sure there’s ample lighting so your therapist can see you clearly.

  5. Identify Goals: Think about what you want to get out of therapy. Do you need help working through a specific stressful situation, or are you hoping for a more long-term relationship where you can explore issues as they arise? Identify what you'd like to gain or accomplish through the therapy process so together you and your therapist can track your progress toward success.



Not sure where to start?

You can explore your goals with our in-network therapists in NY and NJ— we’re here to figure it out with you.


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