Starting or Returning to Therapy? A Beginner’s Guide to Online Therapy Tools, Apps, and What to Expect
- Tiffany Bentley
- Aug 24
- 5 min read
If you’re wondering what therapy is like, whether this is your first time trying therapy or you’re coming back after some time, and want to get a sense of what to expect, this guide is for you. Whether you’re interested in somatic therapy, EMDR, ACT, or other approaches, understanding the tools and resources available can help you feel empowered on your healing journey.
Therapy Aides: Tools to Support Your Healing Journey
Starting or returning to therapy can feel like stepping onto a new path—filled with unknowns, but also possibilities. It’s normal to feel a mix of hope, nervousness, and uncertainty. Thankfully, there are many therapy apps for mental health and trauma recovery that can help you stay grounded between sessions. These digital aids make it easier to practice mindfulness, track your progress, and stay connected with your therapeutic goals, especially when you’re accessing telehealth therapy services from home.
Here are some helpful apps to consider:
Finch – A friendly mental health companion app to track your mood and practice self-care. Finch App
Insight Timer – A free guided meditation app perfect for mindfulness and anxiety relief. Insight Timer
ACT Companion – Designed to support your work in ACT therapy, this app offers exercises aligned with your values and goals.
Using apps like these can help you build a daily rhythm of self-care and reflection, deepening your therapy work outside of sessions. Many clients notice that practicing mindfulness or values-based exercises in daily life helps them stay present during sessions, leading to more meaningful progress.
Recommended Books to Support Therapy
Books can be gentle companions on your healing path, offering insight, language, and guidance between sessions. If you’re beginning therapy for the first time or returning after some time away, these titles can help you reflect, deepen your understanding, and stay connected to your goals.
A beautifully written exploration of human emotions and experiences, Brené Brown maps the language of the heart. If you’ve ever struggled to find the right words for your feelings, this book gives you the vocabulary to connect more deeply with yourself and others. Learn more about Brené Brown here →
Grounded in Acceptance and Commitment Therapy (ACT), this book helps you shift your relationship with difficult thoughts and feelings so you can focus on living a life that matters to you. Practical exercises make it a great starting point if you’re curious about ACT or want to learn how to unhook from unhelpful mental habits. Learn more about Russ Harris here →
Written with warmth and compassion, Anchored introduces you to the Polyvagal Theory in a way that’s easy to understand and apply. You’ll discover ways to work with your nervous system to create safety, connection, and resilience — an especially supportive read if you’re exploring somatic therapy or trauma recovery. Learn more about Deb Dana here →
These books are widely available online or at bookstores and offer gentle guidance for anyone starting therapy or wanting to build resilience.
Journaling for Mental Health and Reflection
Journaling is a simple yet powerful tool to complement therapy. Whether you prefer a physical journal, an app, or a digital document, writing down your thoughts can help you track progress, process emotions, and clarify goals.
Try prompts like:
What emotions did I notice today?
What small victory or shift did I experience this week?
What values do I want to live by, and how did I honor them today?
What parts of myself feel scared or resistant right now?
Many clients find journaling enhances their therapy experience by increasing self-awareness and motivation. Writing from your body’s perspective, noting sensations, breath, or tension, builds a bridge between mind and body that supports deeper healing.
The Power of Willingness in Therapy
One of the most important parts of starting therapy, or returning after a break, is willingness. Being willing to try new things, sit with discomfort, or explore difficult feelings, even when it feels scary, is where real growth happens.
Think of willingness as a muscle you build over time. It’s not about forcing yourself to “fix” anything but about gently opening to what is true in the moment. For example, you might be willing to notice anxiety rising in your body without immediately pushing it away or distracting yourself. This openness creates spaciousness where healing can begin.
Therapy isn’t about perfection; it’s about commitment and showing up for yourself. This willingness helps you make the most of your sessions and bring therapy tools into your everyday life.
Why the Therapeutic Relationship Matters
Whether your sessions are online or in person, the connection you build with your therapist is vital. Our nervous systems are wired to respond to person-to-person interaction, and feeling safe with your therapist helps your body and mind relax and heal.
This is especially true in somatic therapy and trauma-informed approaches, where nervous system regulation plays a key role. Just being in the same space, even virtually, can help your nervous system feel supported, making it easier to process emotions and work through trauma or anxiety.
Your therapist is a witness to your story, a gentle guide, and a safe harbor. This relational safety supports you in exploring vulnerable parts of yourself with compassion rather than judgment.
Understanding Billing and Private Pay Options
When starting or returning to therapy, you might wonder about billing and payment. At Somatic Women, we accept Aetna and UnitedHealthcare (UHC) insurance and also offer private pay therapy options for clients seeking flexibility, privacy, or easier scheduling.
Choosing private pay means you handle your payments directly, which many clients find feels more straightforward and confidential. If you have questions about insurance coverage or which option might work best for your situation, we’re happy to discuss this during your consultation.
For more details on billing and scheduling, visit our Payment Options page.
Beginning or Returning to Therapy Can Be Your Brave First Step
Every step you take down this path is an act of courage toward healing and growth. If you’re seeking supportive, trauma-informed online therapy tailored to your unique needs, I invite you to schedule a consultation at Somatic Women. We’ll discuss your goals, answer questions about billing, and explore how therapy can best support your journey.
Ultimately
Take what feels useful to you, and leave the rest. You are the expert on your experience, your needs, and your path forward. No one else holds that power.
Because ultimately, Light, you are the keeper of your own knowing. No one else has that kind of power. Shine bright and keep moving forward.
If you want to know more about who I am and what therapy with me looks like, you can learn more here.
Thanks for reading!
About the Author
Tiffany Bentley, LCSW, is the founder of Somatic Women, a virtual therapy practice supporting women in MA, CT, RI, VT, and FL. She integrates EMDR, ACT, and somatic therapies to help women reclaim their voices, restore balance, and live with clarity.
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