I've never done therapy before. What can I expect?
Our first session will consist of going over some "housekeeping items" that are standard to any new therapy relationship. We'll discuss what brings you to therapy and what you're hoping to get out of your therapy journey. Our sessions will last anywhere from 45 to 60 minutes. I understand it takes time to build trust and rapport with a new therapist, so I follow your lead in terms of the pace of therapy. As we move forward along the path of working toward your therapy goals, I hope you find the therapy experience to be one of mutual respect, support, and growth.
How long will I have to do therapy? How will I know when I'm done?
The duration of your therapy is dependent on the person. Being "done" is something we check in on regularly, assessing what your goals were and where you are in relation to those goals now. Therapy does not have to be never-ending. With that said, it is important to note that some clients enjoy the support that comes from having consistent, scheduled sessions that continue over months, even years! The frequency may be less, but having the support available can be comforting. Some clients start therapy with an end date already in mind. Both are completely ok - this is your therapy so you get to identify the way in which it works best for you!
What benefits can I expect?
We enter the therapy process often seeking relief from whatever ails us. Maybe we need an impartial third party. Perhaps we're seeking new coping skills. A past trauma or the loss of a loved one may be what has brought you to therapy. No matter the reason for starting therapy, the possible benefits are many, but it's important to note these benefits depend on your participation and effort! People in therapy may see an improvement in:
Identifying strengths
Improving relationships
Processing past trauma
Communicating assertively
Setting and holding healthy boundaries
Decreasing stress
Finding new coping skills
Reducing thinking errors or cognitive distortions
Diffusing anger
Enhancing self-awareness
Achieveing goals
What kind of therapy do you practice?
I use a variety of modalities depending on what you're looking to improve in terms of your mental health and the balance of life. Everyone's need are different in therapy - there is no one size fits all remedy. With that said, we'll work together to determine the best mix to help you achieve your goals. Those might include combinations of EMDR (Eye Movement Desensitization and Reprocessing), CBT (Cognitive Behavioral Therapy), DBT (Dialectical Behavioral Therapy), ACT (Acceptance and Commitment Therapy), or others depending on your needs.
I've heard people talking about EMDR. What is it?
EMDR (Eye Movement Desensitization and Reprocessing( was designed as a treatment for trauma - specifically for veterans - but studies have found that it can be a valuable, evidence-based treatment for other issues as well, including anxiety, depression, self-esteem, and feelings of hopelessness and powerlessness. There are eight phases of EMDR that will occur over a number of sessions. In a nutshell, EMDR includes thinking about painful events from that past while engaging in bilateral stimulation through vibrations, taps, eye movements, or sounds. Through the EMDR process, those painful memories can be transformed from negative experiences into those that hold no power over you (desensitization) and may even represent growth and strength from having gone through it (reprocessing).
I have a busy schedule. What do we do if I can't meet every week?
Meeting every week for the first month or so can be helpful as we begin work and start to build trust in a new relationship. After that, timing can be very flexible to fit in with your schedule. Once some or all goals have been achieved, clients may choose to go on a "maintenance" schedule with sessions once per month or one per quarter. This is your therapy, so you get identify the frequency that works for you.