What to Expect During Therapy

  • We begin with a brief phone consultation (15-20 minutes) to discuss what is bringing you to therapy and to determine whether we are a good fit

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  • In the first few sessions, we focus on developing a thorough understanding of your history, current concerns, strengths, and patterns that may be contributing to distress. Together, we clarify your goals and establish a thoughtful treatment plan. This phase ensures our work is intentional and aligned with what matters most to you.

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  • As therapy progresses, sessions become more focused and skill-based. Depending on your needs, this may include:

    •  Identifying and restructuring unhelpful thought and behavior patterns (CBT)

    • Strengthening emotion regulation and distress tolerance skills (DBT)

    • Exploring deeper internal dynamics and parts of self (IFS)

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  • Over time, insights and skills begin to integrate into daily life. You may notice greater emotional steadiness, improved relationships, and clearer decision-making. As goals are met, sessions may become less frequent, with a focus on maintaining progress and reinforcing resilience.

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  • Outcomes can be checked through objective measures throughout your treatment.

What Improves

    • Reduced anxiety or panic

    • Improved mood

    • Better sleep

    • Fewer intrusive or racing thoughts

    • Feeling less overwhelmed

    • A clearer sense of values

    • More intentional decision-making

    • Greater fulfillment

    • A life that feels aligned rather than just functional

    • Less self-doubt

    • Reduced perfectionism or people-pleasing

    • Greater decisiveness

    • Feeling more comfortable being authentic

    • Managing strong emotions more effectively

    • Responding instead of reacting

    • Tolerating distress without shutting down or escalating

    • Feeling more emotionally steady

    • Communicating more effectively

    • Setting and maintaining boundaries

    • Reducing conflict

    • Feeling more connected and less lonely

    • Feel calmer without losing your edge

    • Succeed without feeling constant pressure

    • Stop feeling "behind" despite external success

Let’s Get Started

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