What to Expect: Individual Therapy

Starting individual therapy is a deeply personal decision, and it's natural to wonder what the experience will be like. This time and space are for you — a confidential, non-judgmental environment where you can explore your inner world, process experiences, and discover new ways of understanding yourself and your place in the world.

Before Your First Session

Preparing Yourself

There's no special preparation required, but you might find it helpful to:

  • Reflect on what brought you here - What changes do you hope to see? What feels difficult right now?

  • Consider your goals - These can be specific ("I want to manage my anxiety better") or general ("I want to understand myself more deeply")

  • Notice your feelings about starting - Nervousness, hope, skepticism—all are welcome and normal

What to Bring

  • Yourself, as you are - There's no need to have everything figured out

  • An open mind - Therapy often works in unexpected ways

  • Patience with the process - Meaningful change takes time

Your First Session: Getting Acquainted

The First 15-20 Minutes

We'll handle the practical matters first:

  • Informed consent and practice policies - Understanding confidentiality and expectations

  • History and Background - I may ask clarifying or deepening questions

  • Questions about therapy - This is your time to ask anything you're wondering about

The Rest of Our Time Together

  • Your story begins - I'll ask about what brought you to therapy, but we'll go at your pace

  • No pressure to share everything - You control what feels safe to discuss

  • Getting to know each other - Therapy is a relationship, and relationships take time to develop

  • Initial impressions - How does this feel? Do you have questions about the process?

Remember: The first session is as much about you getting a feel for me and the process as it is about me understanding your situation.

The Early Sessions: Building Our Foundation

Deepening Understanding

  • Exploring patterns - How do you typically handle stress, relationships, challenges?

  • Understanding your history - What experiences have shaped who you are today?

  • Identifying strengths - What's already working well in your life?

  • Clarifying goals - What changes feel most important to you?

What This Looks Like

Our conversations will be guided by your goals for therapy as well as what's most alive for you in each session. Some days we might focus on:

  • Current challenges you're facing

  • Past experiences that continue to influence you

  • Relationship patterns with family, friends, or partners

  • Life transitions you're navigating

  • Dreams, hopes, and values that guide you

How Individual Therapy Works

Your Session Time

  • 60 minutes, open-ended when possible - We won't cut off important conversations

  • Weekly sessions are typical in the beginning as we get to know each other and we adjust as needed

  • Your agenda matters - Bring what's most pressing for you

My Approach

  • Relational and holistic - We'll look at you as a whole person, not just symptoms or problems

  • Trauma-informed - Understanding how past experiences affect present-day life

  • Culturally responsive - Honoring your unique background and experiences

  • Strengths-based - Building on what's already working rather than focusing only on problems

The Therapeutic Relationship

The relationship between us is central to our work. I aim to provide:

  • Unconditional positive regard - You are worthy of respect and care, exactly as you are

  • Genuine curiosity - About your experiences, perspectives, and inner world

  • Collaborative partnership - You're the expert on your own life; I'm here to support your journey

Common Questions and Concerns

"What if I don't know what to talk about?"

This is incredibly common. I'll help guide our conversations, especially in early sessions. Sometimes the most meaningful work happens when we sit with not knowing what to say.

"Will you give me advice or tell me what to do?"

My role is to help you discover your own wisdom and inner knowing. While I might offer perspectives or suggestions, the decisions about your life remain entirely yours.

"How long will therapy take?"

Every person's journey is different. Some people find significant relief in a few months, others work for years on deeper patterns. We'll check in regularly about your progress and goals.

"What if I cry or get emotional?"

Emotions are welcome here. Crying, anger, frustration, confusion—all are natural parts of the human experience and the therapeutic process.

Getting the Most from Your Therapy

Between Sessions

  • Notice what comes up - Insights, questions, or reactions to our work together

  • Practice self-compassion - Change is hard work; be gentle with yourself

  • Stay curious - About your patterns, reactions, and experiences

In Sessions

  • Share what feels important - Even if it seems small or unrelated

  • Ask questions - About the process, my approach, or anything you're wondering

  • Give feedback - If something isn't working, let's talk about it

What Makes This Work Different

Individual therapy isn't about fixing what's wrong with you—it's about understanding yourself more deeply and creating space for growth and integration. In our work together, we'll:

  • Honor your whole story - Not just the challenging parts

  • Explore relationships - How you connect with others and with yourself

  • Embrace complexity - “both/and” instead of “either/or”

  • Trust your process - You have everything you need within you; sometimes you just need support accessing it

Ready to Begin?

Starting therapy takes courage, and you've already taken the hardest step by considering it. If individual therapy feels like it might be helpful for you, I'd be honored to support you on this journey.

Next steps:

Still exploring your options?

Remember: Seeking therapy is an act of self-care and wisdom. Whatever brought you here, you deserve support in creating the life you want to live.