Individual Therapy: What to Expect
Starting therapy can feel intimidating, especially if it's your first time. My goal is to make the process feel approachable, collaborative, and tailored to your unique needs.
Therapy isn't a one-size-fits-all process. Together, we'll work to understand what's bringing you to therapy, explore patterns that may be getting in the way, and develop an approach that reflects your goals, values, and experiences.
Step 1: Reach Out
The process begins with a consultation. This is an opportunity for us to discuss what brings you to therapy, answer any questions you may have, and determine whether we're a good fit to work together.
Step 2: Getting to Know You (Sessions 1–3)
Our first few sessions are dedicated to building trust, establishing a sense of safety, and developing a deeper understanding of your experiences.
The initial intake is a 50-minute, semi-structured interview called a BioPsychoSocial Assessment. During this process, I'll ask questions about your personal history, current concerns, relationships, and other areas of your life that may help us understand what you're experiencing.
Some of the areas we may explore include:
History of the presenting concern and reasons for seeking therapy
Previous psychiatric history or diagnoses
Trauma history
Medical history
Substance use
Family dynamics and relationships
Social and interpersonal history
Developmental history
Educational and vocational experiences
Spirituality and cultural influences
Hobbies, interests, strengths, and other relevant experiences
There is no expectation that you share everything at once. If certain topics feel triggering or overwhelming, we'll move at your pace and can revisit them when you feel more comfortable. The intake process may take up to three sessions, depending on your needs and comfort level.
Step 3: Creating a Personalized Treatment Plan (Around Session 3)
Once we've established a foundation, we'll work together to identify and establish treatment goals. These goals help us prioritize what feels most important and give our work a sense of direction.
Some examples might include:
Developing coping skills to reduce anxiety and worry while improving daily functioning.
Building a more consistent, positive self-image rooted in self-worth, confidence, and competence.
Improving communication and establishing healthier boundaries in relationships.
Developing greater emotional awareness and flexibility when navigating difficult experiences.
Treatment goals are intended to be broad and flexible. They aren't fixed, and we can revisit or adjust them as your needs and priorities change.
We'll also explore what kind of therapeutic structure feels most helpful to you. Some people prefer more structure, with a clear beginning, middle, and end to each session, along with exercises or homework between sessions. Others prefer a more open-ended approach that allows conversations to unfold organically. There's room for both.
Step 4: Establishing Objectives & Doing the Work
Treatment objectives are the smaller, measurable steps that help support your larger treatment goals.
For example, if one of your goals is to improve self-esteem, an objective might be to identify and engage in activities each week that align with your values and build confidence.
Our work together may involve:
Exploring past experiences and identifying recurring patterns.
Recognizing limiting beliefs and developing new perspectives.
Building coping skills and emotional regulation strategies.
Improving communication and interpersonal effectiveness.
Practicing boundaries and new ways of relating to yourself and others.
Processing difficult emotions and experiences.
Developing greater self-awareness and self-compassion.
Depending on your goals, we may also incorporate role-playing, creative writing, literature, music, storytelling, or metaphor to explore experiences and gain new perspectives.
Objectives don't necessarily need to change every week. Some may remain relevant for several months as you continue practicing and integrating new skills.
Step 5: Adjusting & Moving Forward
Therapy is an ongoing process, and change doesn't always happen in a straight line. As we continue working together, we'll regularly revisit your goals and objectives, celebrate progress, and make adjustments when needed.
We'll also explore the Stages of Change Model, which helps normalize the different experiences that can accompany behavior change, including uncertainty, ambivalence, and setbacks.
The stages include:
Precontemplation: Not yet considering making a change.
Contemplation: Recognizing a concern and weighing the possibility of change.
Preparation: Beginning to explore and plan for meaningful changes.
Action: Actively taking steps toward change.
Maintenance: Working to sustain changes and navigate challenges that arise.
Relapse: Experiencing a return to previously unwanted behaviors or patterns. This can be an opportunity to reassess, learn, and continue moving forward.
The goal of therapy isn't perfection. It's developing greater insight, resilience, flexibility, and confidence so you can navigate life's challenges with more clarity and self-trust.