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Learn DBT Skills In A Group
Weekly sessions are available. Grouport offers therapist-led dialectical behavior therapy skills groups online. The first 12 weeks covers fundamental DBT skills.
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Online therapy has become an increasingly popular way for people to access mental health care. With the flexibility to meet from the comfort of your home, online sessions remove many barriers to traditional in-person therapy, such as commute times, limited local options, or scheduling conflicts. Especially in recent years, more individuals are turning to virtual therapy platforms to receive the support they need in a way that fits their lifestyles.
Seeking help for anxiety is a vital step toward improving your emotional well-being. Whether you're experiencing constant worry, physical tension, panic attacks, or trouble sleeping, anxiety can take a toll on your quality of life. Therapy provides a safe, structured environment to explore these feelings, identify underlying causes, and learn practical tools to manage them. Reaching out for support is not a sign of weakness—it’s a sign of strength and self-awareness.
It’s completely normal to feel nervous or unsure before your first online therapy session. Many people worry about what they’ll say, whether the therapist will understand them, or if the format will feel comfortable. These concerns are common, especially if this is your first time in therapy. Platforms like Grouport help by providing a supportive environment where specialized therapists guide you gently through the process, making it easier to open up. The first session is all about getting to know you—there’s no pressure to have it all figured out.
Taking a few simple steps to prepare for your first online anxiety therapy session can help you feel more comfortable and confident. Since virtual therapy takes place outside of a traditional office setting, creating the right environment is key to making the most of your time with your therapist.
Start by choosing a quiet, private space where you won’t be interrupted. This could be a bedroom, home office, or even your car—anywhere you feel safe and secure. Privacy is important not just for your comfort, but also to ensure you can speak freely without distraction.
Before your session, take a moment to test your technology. A stable internet connection is essential, as well as a functioning webcam and microphone. Most therapy platforms will allow you to do a quick test before the appointment. Addressing tech issues ahead of time can prevent unnecessary stress during the session.
Here’s a quick checklist of what you might want to have nearby:
It’s also helpful to log in five to ten minutes early. This gives you time to get settled, adjust your camera, and take a few deep breaths. Treat this time as a moment to ground yourself and shift your focus inward. Being mentally and physically present can make a big difference in how effective the session feels.
Your first online anxiety therapy session will typically begin with introductions and some light conversation designed to help you feel more at ease. This is known as rapport-building, and it’s an important part of the therapeutic process. Your therapist understands that starting therapy, especially online, can feel intimidating, and they’ll work to create a welcoming atmosphere from the start.
Your therapist is there to support you, not to judge or lecture. Think of them as a facilitator, listener, and guide. Their role is to help you explore your thoughts and feelings, ask thoughtful questions, and provide evidence-based tools to help you manage your anxiety. They won’t have all the answers right away, but over time, they’ll work with you to create a path toward emotional clarity and relief.
It’s okay to be curious about your therapist’s background. Therapists typically hold advanced degrees (such as an MA, MSW, or PsyD) and are licensed in their state or country. You may also find that your therapist has specific experience in treating anxiety or related issues like panic disorders, social anxiety, or trauma. If you're unsure about their qualifications or approach, you can ask questions such as:
Most importantly, you can expect a calm, compassionate, and nonjudgmental space where your concerns are taken seriously. The goal of this first meeting isn’t to solve everything but to begin a relationship based on trust, respect, and open communication. Your comfort and emotional safety are top priorities, and your therapist will help guide the conversation at a pace that feels right for you.
Once introductions are out of the way, your therapist will begin to explore what brings you to therapy, specifically, your experience with anxiety. This part of the session is designed to help the therapist understand what you're going through and begin to identify patterns or areas of concern. You won’t be expected to explain everything perfectly, and there are no right or wrong answers.
You’ll likely be asked about the following topics:
It’s important to know that you don’t need to share everything at once. You’re in control of how much you disclose and how quickly you open up. If something feels too difficult to talk about right away, let your therapist know. They will work with you at a pace that feels safe and manageable.
To help guide the conversation, therapists may use a combination of structured assessments (like questionnaires or rating scales) and open-ended questions, such as:
This information helps the therapist tailor their approach and begin developing a treatment plan that fits your needs. The goal is not to label you but to understand you, and to begin building a supportive path forward.
After discussing your experience with anxiety, you and your therapist will begin setting goals for your therapy journey. This process is collaborative, meaning you’ll work together to define what you hope to achieve. Your therapist may guide the conversation by asking what brought you to therapy, what areas of your life anxiety is affecting most, and what changes you’d like to see. These goals will serve as a roadmap for your sessions.
Progress in therapy looks different for everyone. For some, it might mean fewer panic attacks or improved sleep. For others, it could be gaining the confidence to speak up at work or learning to calm racing thoughts. Rather than focusing solely on symptom elimination, progress often involves developing healthy coping strategies, increasing self-awareness, and feeling more in control of your emotional responses.
Your therapist will help you define both short-term and long-term goals, such as:
It’s also important to understand that therapy goals are not fixed. As you make progress or uncover new insights, your goals may shift. You might realize you want to focus on a different aspect of your anxiety or explore related challenges like low self-esteem or perfectionism. That flexibility is part of the process, and your therapist will support you in adjusting your focus as needed.
The ultimate goal of therapy is to help you feel empowered, supported, and equipped to handle life’s challenges with greater ease. Setting clear, meaningful goals gives you a sense of direction, and celebrating small wins along the way helps you stay motivated.
Your therapist will likely spend some time explaining what the therapy process looks like, especially if this is your first experience. One of the first things they may introduce is the type of therapy modality they use. Common approaches for treating anxiety include:
Understanding the approach your therapist uses can help you feel more comfortable and know what to expect in future sessions.
The format of a typical session may vary depending on the therapist’s style and your specific needs, but you can generally expect a mix of:
Your therapist will also explain your rights as a client, including your right to confidentiality. This means that what you share in therapy is private and protected by law, with a few exceptions related to safety concerns (e.g., risk of harm to yourself or others). Your therapist should be transparent about these limits and answer any questions you have about privacy.
Finally, it’s helpful to understand how online therapy differs slightly from in-person sessions. While the core elements of therapy remain the same, online sessions:
Knowing what to expect from the therapeutic process can ease uncertainty and help you feel more engaged. Your therapist will guide you every step of the way, adapting the structure to fit your comfort level and needs.
It’s completely normal to experience a wide range of emotions during your first online anxiety therapy session. Many people feel anxious, skeptical, or even emotional as they begin to open up about personal struggles. You might be wondering if therapy will help, if the therapist will understand you, or if you're saying the “right” things. These feelings are valid—and more common than you might think.
One important thing to remember is that you’re not expected to have it all figured out. You don’t need to explain everything perfectly or know exactly what you want to work on right away. Your therapist is licensed to guide the conversation and help you clarify your goals over time. The first session is just the starting point—it’s okay if it feels a little awkward or uncertain.
As you talk with your therapist, be honest about what you’re comfortable sharing. You don’t have to dive into deeply personal topics if you’re not ready. One of the goals of the first session is simply to build trust and comfort. Letting your therapist know if something feels too overwhelming is not only okay—it’s encouraged. You can always say:
Your therapist’s role is to meet you where you are, not to rush you. By acknowledging your feelings and setting boundaries around what you’re ready to explore, you’re laying the foundation for a healthy, supportive therapeutic relationship.
Once your first online anxiety therapy session ends, it’s common to feel a mix of emotions. You might experience a sense of relief from finally opening up, or you might feel mentally and emotionally drained from discussing difficult topics. Some people leave their first session feeling hopeful and energized, while others feel uncertain or overwhelmed. All of these reactions are completely normal—therapy is emotional work, and it can take time to process everything that came up.
To support yourself after the session, consider engaging in a few simple self-care practices. These can help you unwind and give your mind space to rest:
It’s also helpful to spend a few minutes reflecting on your experience. Writing down your thoughts in a journal or notes app can help you make sense of what you discussed and how you felt. You might consider questions like:
These reflections can deepen your self-awareness and help guide future sessions. Over time, keeping track of your emotional responses and therapeutic progress can serve as a powerful reminder of how far you’ve come.
Starting therapy is an important first step, but building lasting change takes time, effort, and a willingness to stay engaged in the process. There are a few key habits that can help you get the most out of your anxiety therapy experience, especially as you continue beyond that first session.
Consistency is one of the most important factors in therapy. Even on days when you feel tired, unmotivated, or unsure of what to talk about, showing up to your sessions is valuable. Progress in therapy isn’t always linear—some sessions will feel like breakthroughs, while others may feel slower. Trust that each step is part of your overall growth.
Open communication with your therapist is also essential. Let them know if something isn’t working for you, if you’re confused about a technique, or if you feel uncomfortable with a topic. Therapy works best when it’s a two-way conversation. Being honest about your thoughts and feelings—even about the therapy itself—can lead to deeper insights and stronger therapeutic rapport. You can say things like:
Set realistic expectations for your progress. Therapy isn’t a quick fix; it’s a process of self-discovery and change. While you may start to feel better after a few sessions, deeper growth often takes time. Permit yourself to move forward at a pace that feels right for you.
Finally, be patient and kind to yourself. Some days you’ll feel strong and confident, while other days you may feel discouraged. That’s normal. Growth can be uncomfortable, but it’s also a sign that healing is happening. Celebrate small wins, and remember: committing to your mental health is an act of courage and self-care.
Taking the first step toward therapy can feel intimidating, but it’s a powerful act of courage and self-care. Choosing online anxiety therapy through platforms like Grouport connects you to professional support tailored to your needs, all from the comfort and privacy of your own space. This approach offers a safe and convenient way to begin your journey, where you’re supported not just by a specialist but also by a group that understands your experience. With the right guidance and community, you can gradually build the skills and confidence needed to manage anxiety and improve your overall quality of life.
We offer cognitive behavioral group therapy sessions for anxiety, depression, PTSD and trauma. Get effective and affordable treatment.
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