Recording Therapy Sessions: What To Know

Having a good therapist means reaching new heights you wouldn’t necessarily have found on your own. However, sometimes those breakthroughs can also feel fleeting, and you run the risk of them melting away the moment you leave your therapist’s office. For those reasons, you might be wondering if you or your therapist can record a session.

Re-listening to therapy sessions can deepen reflection and help reinforce new coping skills. However, the simple act of recording also opens a maze of consent laws, privacy concerns, and ethical gray areas that can threaten the very trust that therapy depends on. 

In this article, we’ll break it all down. We’ll explore whether you legally can (and ethically should) hit record on a therapy session and how to broach the subject with your therapist. We’ll also provide guidance on the safest tools to use if you both agree, and alternative strategies to keep your growth on track if taping therapy sessions isn’t an option.

Can You Record Your Therapy Sessions?

You may be surprised to learn that legally, in many places, you’re allowed to record a private conversation that you’re a part of—and that includes conversations with your therapist. The important part is knowing the consent rules where you live and think about what is right for your situation ethically.

In about two-thirds of states in the United States, one-party consent law applies. This means only one party (which can be you) needs to provide consent before hitting record on a private conversation. However, 13 states require two-party or all-party consent, meaning that everyone in the room must give permission, usually in writing, before any audio or video recording can take place.

“Recording a therapy session, after it is agreed upon by the client and therapist, may be useful when a client is working on specific strategies to manage mental health symptoms as a way to reinforce the work that is being done. The crucial part in thinking about recording a therapy session is to discuss it with the therapist and what the client hopes to get out of having the recording.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH 

Legal clearance doesn’t necessarily equate to an ethical green light, though. Recording your therapist without their knowledge can fracture the trust you’ve built and jeopardize future care, even in a one-party consent law state. Your therapist is within their right to terminate future sessions if they feel their trust has been violated. Be transparent with your intentions to avoid this, and add consent to your list of questions to ask your therapist if you plan to record.

It’s also important to note that laws can change over time, and this article is meant to provide general information—not legal advice. Regulations also vary widely outside the United States. Be absolutely sure to check the laws in your state or consult with a legal expert before recording a session, and always ask for permission from your therapist first.

How To Ask Your Therapist if You Can Record a Session

The idea of asking your therapist about recording therapy sessions might seem awkward or bring on anxiety in therapy, but it doesn’t have to be that way. Chances are, your therapist has had this conversation with other clients before. 

Lead with honesty and curiosity to set the tone for the conversation. You might start by saying something like, “Sometimes I struggle to remember what we talk about, and I think recording could help me process things better between sessions. Would you be open to that?” Framing the conversation around your needs and intentions can provide proper context and facilitate a compassionate entry point.

Some therapists may have firm boundaries around recording, while others may be more flexible. Be open to your therapist’s perspective and understand that, no matter how you frame it, the answer may end up being “no.” Even if this is the case, you may still be able to compromise or form a collaborative solution. 

Best Way To Record Your Therapy Sessions

Once you and your therapist have both provided consent to record therapy sessions, the next step is figuring out how to record therapy sessions. Don’t worry—you won’t need a high-tech setup or previous A/V experience. However, you will need to take privacy, file safety, and potentially encryption into consideration.

Phone audio recording apps

Most smartphones come with built-in recording apps, like Voice Memos for iPhone or Voice Recorder for Android. These may be appropriate for use as long as you’re mindful of where those files end up. Some phones are synced to the cloud by default, which means your private session could become automatically backed up to storage services that are not encrypted or HIPAA-compliant. 

If you choose to go this route, turn off cloud sync and store the files in a password-protected folder on your phone or computer.

Secure digital voice recorders

If you’d rather keep your recordings off your phone altogether, a stand-alone voice recorder might be your best bet. These devices save audio files to internal storage or encrypted memory cards instead, so you won’t have to worry about accidentally syncing to the cloud. Many options range from $50 to $100. 

Encrypted storage

Whichever device you choose, how and where you store the files is the most important part. Choose platforms that offer end-to-end encryption and password protection. Some software tools create secure “vaults” on your computer or external hard drive. If you’re planning to save multiple sessions, consider labeling the files in a neutral, non-descriptive way, such as “Session1_July2025”, rather than with people’s names or other personally identifiable details. 

Alternatives to Recording Your Sessions

If your therapist isn’t comfortable being recorded, that doesn’t mean that they don’t care about you getting the most out of therapy. Thankfully, there are other ways to improve retention of what happened during each session. These accessible alternatives can help you retain insights, track your progress, and stay grounded between appointments without having to hit “record.”

“If you notice that you are having a hard time remembering or processing sessions, there are several options to help get the most benefit after your session. After the session, you can jot down notes and thoughts that are fresh in your mind or use the voice memos in your phone to reflect. You can also ask your therapist to take time at the end of the session to summarize and write things down at that moment. In addition, you can use a mental health app to log your thoughts about the session and what you might want to discuss in the upcoming sessions.” 

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH 

Journaling immediately after sessions

Research on human memory using the Ebbinghaus “forgetting curve” suggests that we lose about 50% of new information within the first hour and about 70% by the following day. Journaling about important points soon after therapy, while details are still vivid, may act like a mental save button, capturing insights before they fade away. Even a quick stream-of-consciousness style journal entry can lock in what struck you, note questions for next time, unload feelings of anxiety after draining sessions, and highlight any “aha” moments while they’re still fresh in your mind.

Voice memos summarizing takeaways

If journaling for mental health just isn’t your thing, consider using your phone to create a quick memo after the session ends. Unlike taping therapy sessions, these don’t involve your therapist’s voice, so you don’t need to worry about consent laws or privacy issues. 

This style also offers space for a little extra contemplation and reflection. Instead of having to go back and re-listen to the whole session, you can reflect on your own interpretation of what felt most insightful in the moment.

Therapist-provided worksheets or summaries

If recording therapy sessions is off the table, ask your therapist about structured handouts, worksheets, or follow-up notes that can help you apply what you’ve discussed in real life. There’s a good chance your therapist already has these at the ready or can quickly find some for you. These tools may be especially helpful if you’re working on specific skills, such as mindfulness exercises, communication, or coping strategies.

Using mental health apps to log thoughts and goals

Consider exploring digital tools—like journaling apps, mood trackers, or other digital therapy companions—to help you stay on track and know what to do in between therapy sessions​. Online platforms like Talkspace make this easier than ever, allowing clients to message their therapist at any time and track personal insights securely. Many apps also let you revisit key moments without needing a full session replay.

If your therapist says no to recording, try not to view it as a roadblock but rather as a creative challenge. What other methods might help you capture the heart of what was said? 

Ultimately, regardless of the method you choose, the goal is the same: to support your healing journey in ways that feel sustainable and accessible. Capturing key insights doesn’t necessarily require a transcript. It simply requires the right intentions and a system that works for both you and your therapist.

Personalized Support Beyond the Session With Talkspace

Whether you choose to record your sessions or not, it’s natural to want a little extra support between sessions, and Talkspace is built with that in mind. Talkspace offers flexible online therapy services through therapist messaging and secure, on-demand access. 

For clients who want to revisit therapy insights in a more structured way, there’s Talkcast — a personalized audio tool created just for you. Talkcast is an AI-generated mini-podcast designed to keep the work alive well after the video call ends. After your therapist reviews the podcast script, a short audio episode distills the day’s breakthroughs, adds fresh guidance, and offers bite-sized exercises you can revisit and practice anytime. Based on early feedback from the initial rollout, over 90% of clients in the pilot study said that Talkcast made therapy more helpful.

Since every episode is created and approved by your own licensed therapist, the content remains fully aligned with your therapy goals and is confidential. Talkcast lives inside Talkspace’s HIPAA-compliant app, under the same safeguards that protects all your messages and sessions. With Talkcast, clients now have even more options for supporting their mental health journe.