What online counselling actually looks like

If you've never done it before, "online counselling" can feel abstract — will it feel weird talking to a screen? Is it really as effective? Here's what actually happens, step by step, from booking to your first session and beyond.

The Meet & Greet: a no-pressure first chat

Before you book anything, Mind Sounds Counselling offers a Meet & Greet — a short, informal chat for anyone who's unsure whether counselling is right for them, or who simply wants a feel for the approach before committing. There's no pressure and no obligation to continue; it's a chance to ask questions and share a little about what's going on, so you can decide together whether it's the right fit. If you haven't chosen a counsellor yet, we've written a guide on how to choose the right one for you. All you need is a device with a camera and microphone, a decent internet connection, and a private space — no special software or technical setup required.

Your first two sessions: getting to know you

If you decide to go ahead, your first two sessions are longer than the rest — 1 hour and 20 minutes each. They're structured this way deliberately, to give your counsellor the time to properly get to know you: your background, your context, and the reasons that have brought you to counselling now. That groundwork means the sessions that follow can move straight into the work, rather than starting from scratch each time.

What a regular session looks like

From there, regular sessions run on video call, usually 50–60 minutes, at a scheduled time you've booked in advance. The structure is the same as in-person counselling — your counsellor listens, asks questions, and works with you using approaches like CBT or DBT — the medium is simply different. Confidentiality works the same way too: sessions are private and delivered over secure, encrypted video conferencing.

Is online counselling as effective as in-person?

Research consistently shows online counselling is comparable in effectiveness to in-person therapy for most concerns, because what drives change is the relationship between you and your counsellor — and that connection forms just as genuinely over video. For some people it's actually easier: without a commute or an unfamiliar office to navigate, there's more energy left for the work itself.

Who online counselling works especially well for

Honestly, for everyone. But it's particularly valuable if you're feeling vulnerable and find it difficult to leave the house — we've written specifically about how online counselling can be a safer, gentler entry point for exactly this. It's also a great fit if you live somewhere remote and don't have easy access to a counsellor nearby, or if you're simply managing a very busy life and want to take advantage of the convenience of squeezing in a session without losing extra time to the commute.

Beyond the first session

Sessions typically continue weekly to start with, moving to fortnightly as treatment progresses — particularly as you get closer to the end of treatment. Learn more about the counsellor behind Mind Sounds.