Talking with a mental health professional is beneficial for a countless number of reasons. Not only does it help with very real issues like depression, trauma and anxiety, but it can be extremely useful in periods of acute stress ― like during a pandemic, perhaps?

“Research suggests that teletherapy is at least as effective as in-person therapy and will allow you to get support while following any social distancing guidelines or quarantine restrictions,” said Myra Altman, vice president of clinical care at Modern Health, a platform that provides mental health resources for companies. “If you are noticing increases in stress and anxiety, it might be a great time to get support via a teletherapy option.”

If there was ever a time for online therapy, we’re living in it right now. There are plenty of ways to do it: services that specifically offer online therapy, crisis texting programs, options through your insurance company and private practice providers who will do phone or virtual sessions.

Here’s how to use teletherapy to your advantage, whether you’re a regular client or just trying therapy for the first time:

Know that it’ll be an adjustment.

If you’re used to going to your therapist’s office, suddenly opening up to them on your bed or in your kitchen might be a little strange. If this is your first time, you may not know how to share your feelings to a stranger over video chat. All of this is completely normal, said Jessica Gold, an assistant professor of psychiatry at Washington University in St. Louis.

“It may feel awkward or uncomfortable at first talking to a person on a screen, or with your therapist ‘seeing’ your house or more physically in your private space,” Gold said. But over time, you will likely get more comfortable.

Use your first session to establish what you want to accomplish.

For those who typically go to therapy in person, your first teletherapy appointment is a good time to check in on your goals and progress. If you’re new to therapy entirely, expect your first session to lay out what you want to achieve with the process.

“Getting started can often be the hardest part, but it may provide some comfort if you can know what to expect going into your first session,” Altman said. “Therapists will start each session by making sure you feel comfortable, before working collaboratively with you to formulate a treatment plan and review different methods to help you address your needs.”