I’ve never done therapy. What can I expect?

I’m so glad you’re here! Establishing care and finding the right therapist can be the hardest part.
The thought of starting therapy can feel overwhelming, intimidating, and nerve racking. It can also provide a sense of hopefulness. You don’t have to process your past and navigate your future alone. Typically, we meet on a weekly basis for 50 minutes. The most important aspect of therapy is a safe and trusting client-therapist relationship. This can take time, so most of our early sessions will focus on getting to know you and exploring what has brought you in. During the first session, we’ll discuss what brings you to therapy, do some history taking, explore past and current relationships, see where you’re feeling stuck, and identify your strengths—I promise you have them! This first session can feel like we’re covering a lot of ground, going a mile wide and an inch deep. Zooming out before we zoom in helps me gain a better sense of who you are and where you’ve been, so that I can best support you in where you hope to go. As our sessions progress, we will zoom in and process those deeper parts of yourself at a pace that feels safe to you. I will use different therapeutic modalities, interventions, and approaches to support your healing and growth. We can use EMDR to process traumatic images, sounds or memories; IFS to get to know your inner child and how your system developed protective versions of yourself to make sure you don’t get hurt; and PVT to help you understand your emotional and physical reactions and learn how to regulate them. These are a lot of abbreviations with a lot of information. You do not have to know what these abbreviations mean or how they work. Your only job is to show up, be curious about your own self, and want to heal, but you don’t have to know how. My job is to provide you with the tools, space, and support to access that healing, so that you can end therapy feeling more whole and kind to yourself than when you started.

Do you take insurance?

Yes! I currently take Aetna, Cigna, Kaiser, Optum, Carelon, Providence, and Quest. I process insurance through Alma and Headway.

What are your rates and do you offer sliding scale?

My out of pocket rate is $150 for a 50 minute session. I do reserve a handful of spots for sliding scale clients and would be happy to discuss what a sliding scale rate would look like on a case by case basis.

How long does therapy take?

There is a phrase we use in Internal Family Systems, “Slow is fast.” Be kind and patient with yourself during the therapeutic process. Often we are unpacking trauma narratives, family dynamics, and deeply rooted relational patterns that have been present for quite some time, resulting in therapy taking some time, as well. However, that time is subjective and varies for each individual. Although a deeper awareness of your internal world and healing can take “some time,” there is plenty of opportunity to begin experiencing relief early on in the process. While we can take as much time as you need to process the more painful parts of your story, I can also offer tools for you to start using now to help you cope with the symptoms that pain has caused you.

Do you offer in person sessions?

At this time, I only offer therapy sessions online through a HIPPA compliant virtual platform. If you have questions, hesitations, or nerves about online therapy, I would be more than happy to talk through that with you. I have been successfully providing online therapy for over four years and have also participated in my own online therapy as a client. However, I also understand the desire to see someone in person. If online therapy does not feel like the right fit for you at this time, I can provide referrals for therapists who offer in person sessions.

How do I know if a therapist is the right fit?

The therapeutic relationship is THE most important part of therapy. Time after time, research has shown that the best indicator of success in therapy is a positive client-therapist relationship. It takes courage to share the most vulnerable parts of yourself. Therapy cannot happen without vulnerability, and vulnerability is only possible when there are feelings of trust and safety in the relationship. Finding the right fit means you have found a therapist where you feel safe. Unfortunately, safety is a concept that has been ruptured for many, due to past trauma, broken promises, or hurtful relationships. A therapist who is your right fit will offer a safe container during session and hold that space of trust for you to share those vulnerable parts of yourself. Although the vulnerable nature of therapy can feel uncomfortable, it is important that you feel comfortable being yourself. I provide a free 15 minute phone consultation prior to starting therapy to answer any questions you might have and to also give an opportunity for us to get to know each other. My first priority is making sure you have the right fit so that you can get the support you are needing. If that right fit isn’t me, I can provide referrals to help you connect with a therapist that is.