Your first session is about getting to know you, understanding your needs, and setting the foundation for your therapy journey. To make the most of our time together, you’ll need to complete some initial paperwork, including intake and consent forms, insurance information, and privacy policies. Your first session typically lasts 45 to 60 minutes.

The first session will include:

• A Warm Welcome – We’ll start by creating a comfortable, judgment-free space where you can share at your own pace.

• Getting to Know You – I’ll ask about your background, what brings you to therapy, and any past experiences with counseling.

• Understanding Your Goals – Together, we’ll explore what positive change looks like for you and begin shaping goals for therapy.

• Explaining the Process – I’ll walk you through how therapy works, different approaches we might use, and answer any questions you have.

• Next Steps – We’ll discuss the frequency of sessions and schedule your next session, and what to expect moving forward, so you feel confident in your therapy journey.

Typical sessions last approximately 50 minutes. Each session builds on the last, helping you gain deeper insight, develop new skills, and create lasting change. Some days may feel heavy, while others bring relief and clarity. Every session is tailored to your unique needs; however, there is a general structure that helps guide our therapy session:

• Checking In – We’ll start by discussing how you’ve been feeling since our last session, any updates in your life, and any challenges or successes you’ve experienced.

• Exploring Thoughts & Emotions – We’ll dive deeper into what’s on your mind, exploring thoughts, emotions, and behaviors that may be impacting your well-being.

• Learning & Practicing Coping Strategies – Depending on your goals, we may work on specific skills like managing anxiety, decreasing depressive symptoms, improving communication, processing past experiences and/or trauma, or developing healthier thought patterns, sleep habits, eating habits, and exercise habits.

• Setting Intentions for Growth – We’ll discuss ways to apply what you’re learning outside of therapy and implementing the developed skills and healthy routines.

• Wrapping Up & Looking Ahead – Before the session ends, we’ll reflect on what was discussed, address any questions, and set a focus for your next session.

The frequency of therapy sessions depends on your individual needs, goals, and progress. During our first session, we will develop an initial schedule. As therapy progresses, your session frequency may adjust based on your changing needs and the progress you’re making. Therapy is a flexible process, and we will work together to determine what schedule works best for you.

Most people start with weekly or biweekly sessions to build rapport, develop trust, and make therapy a consistent part of their routine. Over time, as progress is made, session frequency may adjust to biweekly, monthly, or as needed.

Common Therapy Schedules

• Weekly Sessions – Ideal for those starting therapy, experiencing significant distress or have had recent trauma, or working through major life challenges.

• Biweekly Sessions – A great option once rapport and coping strategies have been developed and/or life is stable and therapy is an added support, and/or you are working on long-term growth while still needing regular check-ins.

• Monthly Sessions – Best for maintenance and ongoing support after significant progress has been made. This schedule helps reinforce developed healthy routines, coping skills, and personal growth.

• As-Needed Sessions – Some clients choose to attend therapy on an as-needed basis, coming in during times of stress, transition, or when additional support is helpful.

Finding the right therapist is an important part of therapy. Therapy works best when you feel comfortable, understood, and supported. If you don’t click with your therapist, that’s okay! It doesn’t mean therapy isn’t for you—it just means you might need a better fit. It’s completely okay to explore different options until you find the right match!

What to Do If We Don’t Click

1. Give It a Few Sessions – It can take time to build rapport and feel comfortable opening up. If things feel a little awkward at first, that’s completely normal.

2. Express Your Concerns – If something isn’t working for you, let me know. Open communication can help me adjust the approach to better meet your needs.

3. Trust Your Gut – If, after a few sessions, you don’t feel heard, understood, or supported, it’s okay to explore other options. Therapy should be a safe space where you feel comfortable being yourself.

4. Ask for a Referral – I want you to succeed, even if that means finding someone else who’s a better fit. If you decide to switch therapists, let me know and I can make a referral for another therapist who may be a better fit.

Therapy is a collaborative journey where both the therapist and client play essential roles. While I provide support, guidance, and tools, your role as the client is key to making therapy successful. The more effort you put into therapy, the more you’ll gain from it. You are the one creating change in your life!

Your Responsibilities in Therapy

• Be Open & Honest – Therapy is a safe space for you to share your thoughts, feelings, and experiences. The more open you are, the more effective our work together will be.

• Engage in the Process – Therapy is not just about talking—it’s about taking action. Be willing to explore new ideas, reflect on your experiences, and challenge unhelpful thoughts or behaviors.

• Practice Outside of Sessions – True change happens when you apply what you learn in therapy to your daily life. This might include implementing healthy routines for sleep, eating, and exercise, practicing coping skills, setting boundaries, or completing therapeutic exercises.

• Communicate Your Needs & Feedback – If something isn’t working for you, let me know. Therapy is personalized, and your feedback helps us adjust our approach to better meet your needs.

• Be Consistent & Committed – Progress takes time and commitment. Attending sessions regularly and actively participating in therapy will help you see real results.

• Set Personal Goals – Together, we’ll identify goals that matter to you. Having clear goals gives direction and purpose to the therapy sessions.

• Be Patient with Yourself – Healing isn’t always linear. Some sessions may feel productive, while others may feel more challenging. Trust the process and allow yourself grace as you grow.