What Therapy With Me Looks Like
Starting therapy can feel like a big step. You know that something needs to change, but don't know exactly where to start, or what you're supposed to say in that first session.
My goal is to make the process feel clear, collaborative, and comfortable from the beginning.
1. Start with a free 20-minute consultation
Before committing to therapy, we'll have a free 20-minute consultation.
This is a chance for us to meet, get a sense of each other, and see whether we're a good fit to work together.
During our conversation, I'll learn a little about what's bringing you to therapy and what you're hoping to work on. You'll also have the opportunity to ask any questions you have about me, my approach, or what working together might look like.
There's no expectation that you'll have everything figured out.
At the end of our conversation, you can book your first session with me if you're ready, or take some time to think about it and book when it feels right for you.
No pressure. No obligation. Just a chance to connect.
2. Our first session
Once we've decided to work together, our first session gives us more time to slow down and look at the bigger picture.
We'll talk more deeply about what's been happening, what brought you to therapy now, what you've tried in the past, and what you would like to be different.
We'll also begin identifying the patterns, experiences, and underlying factors that may be contributing to what you're experiencing.
From there, we'll start developing a plan for therapy that makes sense for you and your goals.
And if we don't have a complete plan by the end of the first session? That's completely okay.
Sometimes we need more than one session to understand everything that's going on and determine what will be most helpful. Therapy isn't something we need to rush through just so we can check a box.
3. We figure it out together
Therapy is a process, not a formula.
As we get to know one another, we'll learn what approaches work well for you—and what doesn't.
Sometimes we'll talk. Sometimes we'll slow down and work with what's happening in your body. Sometimes I'll offer a different perspective, ask a difficult question, or introduce a therapeutic technique.
We'll regularly check in about how therapy is feeling and whether we're working toward what matters to you.
You don't have to know exactly what you need before you begin.
Part of my job is helping you figure that out.
4. We adjust as you grow
Your needs can change throughout therapy, and your therapy should be able to change with you.
Maybe you come in because you're overwhelmed and burned out, and eventually realize that perfectionism or people-pleasing is keeping you stuck.
Maybe you start by wanting help with anxiety and discover that you need to reconnect with yourself and figure out what you actually want.
Our work can evolve as your understanding of yourself evolves.
There is no one “right” way to do therapy.
We'll keep coming back to the question:
Is this helping you move toward the life you want?
A therapy relationship built around you
I bring my training, experience, and clinical perspective into our work together. You bring you.
You know your life, your experiences, and yourself better than anyone else.
My role isn't to tell you who you should be. It's to help you understand yourself more deeply, make sense of what's happening, and support you in making changes that feel meaningful to you.
And sometimes, figuring out what doesn't work is part of the process too.
You don't have to get therapy “right.” We figure it out together.
What we can work on together
You don't need to arrive with a diagnosis or a perfectly articulated problem. Maybe you know exactly what's going on, or maybe you just know that the way you're living isn't feeling sustainable anymore.
I commonly work with clients navigating:
- Perfectionism & high achievement — the pressure to constantly do more, do better, and prove yourself.
- Anxiety & overthinking — feeling stuck in your head, anticipating what's next, or struggling to switch off.
- ADHD & overwhelm — difficulty with focus, organization, emotional regulation, or feeling like you're constantly falling behind.
- Burnout & chronic stress — running on empty, feeling depleted, and struggling to recover even when you rest.
- People-pleasing & boundaries — difficulty saying no, prioritizing yourself, or knowing what you actually want.
- Self-worth & identity — untangling your sense of worth from productivity, achievement, or other people's expectations.
- Nervous system regulation — understanding the ways stress shows up in your body and developing a greater sense of safety and regulation.
- Reconnecting with yourself — figuring out who you are and what you want underneath all the “shoulds.”
Not sure if we're a good fit?
That's exactly what the free 20-minute consultation is for.
