How to Start Online Therapy: What Happens After You Sign Up

Deciding to start therapy is often the hardest part. The next part — actually signing up — is simpler than most people expect. Here’s exactly what happens when you start online therapy, how to prepare, and how to make the first few weeks count.

Step 1: Decide what you want help with

You don’t need a diagnosis. It’s enough to know roughly what’s bothering you: constant worry, low mood, panic attacks, stress at work, relationship conflict, trouble sleeping. If you’re not sure, a two-minute anxiety test or depression test can help you put it into words.

Step 2: Choose a service that fits your situation

• Paying yourself and want structure? Online-Therapy.com includes a CBT program with worksheets on every plan (review).
• Want insurance to pay? Check in-network services like Talkspace (insurance guide).
• Need medication? Choose a service with psychiatry, or talk to your doctor.
• Working on a relationship? Look at a couples plan.

Step 3: Sign up and answer the questionnaire

Most services start with a short questionnaire about what you’re going through, your goals, and any preferences (for example, a therapist’s gender). It usually takes a few minutes. Be as honest as you can — it helps with matching.

Step 4: Get matched and meet your therapist

You’ll be matched with a therapist, often within a day or two. At Online-Therapy.com, matching is automatic and you can switch with a click if it doesn’t feel right. Your first live session is mostly about getting to know you: what’s happening, what you’ve tried, and what you’d like to change.

Step 5: Make the first month count

• Set one or two concrete goals (for example, “fewer panic attacks at work” or “sleep through the night more often”).
• Book a regular weekly time and treat it like any other appointment.
• Use a private space and headphones.
• Do the between-session exercises — in CBT, that’s where much of the progress happens.
• Tell your therapist what’s working and what isn’t.

What it costs

Online-Therapy.com costs $48 to $96 per week in the first month with the 20% discount (code THERAPY20), then $60 to $120 per week depending on the plan, billed monthly. See the full pricing guide and our tips to pay less.

Frequently asked questions

More comparisons: vs BetterHelp · vs Talkspace · vs Cerebral · vs Brightside · BetterHelp alternatives · Online therapy guide

Sources

• Online-Therapy.com: Pricing
• Online-Therapy.com FAQ: Who will my therapist be?
• Online-Therapy.com FAQ: Changing or canceling your subscription
• NIMH: Psychotherapies
• NIMH: Caring for Your Mental Health
• SAMHSA: 988 Suicide & Crisis Lifeline