Taking the first step to improve your mental health by signing up with BetterHelp counseling is a big deal. Now that you’ve been paired with a therapist based on your preferences, you might wonder: what happens next? What should you expect during that initial session? If you’re feeling nervous, you’re not alone. Many people worry about opening up to someone new, especially about deeply personal matters. Rest assured, though—your first session is designed to ease you into the process and help you feel comfortable.
Is BetterHelp Legit?
Before diving in, let’s address a question on many people’s minds: Is BetterHelp legit? Absolutely. BetterHelp therapists are fully licensed professionals with master’s or doctorate degrees in their fields, whether that’s psychology, marriage and family therapy, or clinical social work. Each therapist has at least three years and 1,000 hours of experience, and all undergo thorough background checks. Independent studies have shown that platforms like BetterHelp are effective in reducing symptoms of depression and other mental health challenges. In fact, research from institutions like UC Berkeley and UCSF found that BetterHelp users experienced significantly reduced depression symptom severity. With millions of users and a wealth of positive reviews, BetterHelp has earned its spot as a trusted name in online therapy.
Preparing for Your First Session
Your first session will likely be a virtual introduction, whether through a video call, phone call, or even live chat. In some cases, your therapist may ask you to complete intake forms before your session. These forms provide background information about your mental health history, current concerns, and therapy goals, giving your therapist a head start in understanding your needs. For those who find it easier to express themselves in writing, BetterHelp messaging allows you to share your thoughts ahead of time.
Unlike traditional in-person therapy, BetterHelp eliminates logistical headaches like commuting or navigating unfamiliar locations. That said, preparing for your session can still help set the tone. Find a quiet, comfortable space where you won’t be interrupted—whether it’s your favorite chair, a private corner, or a spot with your device set up on a desk. Test your internet connection and make sure your phone, tablet, or computer is fully charged. These small steps can reduce pre-session jitters and help you feel more at ease.
What Happens During the First Session?
The first BetterHelp session is similar to meeting a new acquaintance or colleague—it’s all about introductions and laying the groundwork. Your therapist will likely start by sharing a bit about their background and approach to therapy. They may ask basic questions about your life, work, and family, as well as why you’ve chosen to start therapy. If you’ve filled out intake forms or sent messages beforehand, the therapist might refer to that information and ask follow-up questions.
You’ll also have a chance to discuss your goals for therapy. These could range from tackling specific challenges, like managing stress or improving relationships, to broader objectives, like building healthier thought patterns or developing better coping mechanisms. While you don’t need to dive into heavy topics right away, answering questions honestly will help your therapist understand how to best support you.
If you have questions about BetterHelp pricing, scheduling, or other logistics, this is a great time to ask. Your therapist might also recommend additional resources, such as books, articles, or exercises, to complement your sessions. Don’t be surprised if you receive “homework,” like tracking emotions or journaling about specific situations, to help deepen your reflection between sessions.
Building Trust and Setting Expectations
Therapy is a process, and the first session is just the beginning. You’re not expected to resolve all your concerns in one meeting. Instead, this is your chance to get a feel for your therapist and determine if their style works for you. Similarly, your therapist will use this time to start building trust and understanding your needs. If you don’t feel like the initial match is the right fit, don’t worry—BetterHelp allows you to switch therapists at no extra cost.
Benefits of BetterHelp’s Format
One of the unique aspects of BetterHelp is the flexibility it offers. Beyond live sessions, which are usually 30 to 45 minutes long, BetterHelp support includes in-app messaging with your therapist. You can reach out anytime between sessions to share updates, ask questions, or clarify something discussed earlier. Your therapist will respond as soon as they can, typically within 24 hours on weekdays.
BetterHelp also provides tools like journaling prompts and access to group sessions, or Groupinars, where therapists present on mental health topics like managing anxiety or dealing with grief. These features offer added value and make it easier to stay engaged with your therapy journey.
Final Thoughts
Your first BetterHelp session is an opportunity to connect with your therapist, share your initial concerns, and start setting goals for your mental health journey. While it may feel unfamiliar at first, the flexibility, accessibility, and supportive features of BetterHelp counseling are designed to make the process as comfortable and effective as possible. Remember, therapy is a collaboration—it evolves as you and your therapist work together to address your needs. Whether it’s through live sessions, in-app messaging, or exploring helpful resources, BetterHelp equips you with the tools to take meaningful steps toward better mental health.
