How often should I participate in therapy?

I typically recommend that individuals or couples, in starting therapy, attend weekly or every other week for the first month or two of therapy to "get some traction" in addressing the reasons bringing you in. However, it really depends on how impacted you are by the reason you are seeking therapy, and we can talk more after the first session to help figure out a cadence that might work best. 

How long can I plan on being in therapy?

It depends on what you are coming in for...some people are coming in for a very specific need and might just want/need a handful of sessions. Other people, perhaps someone with long-standing trauma, might need therapy longer term for healing. I work with you to collaborate together and help you identify when your goals are being met and perhaps therapy can occur less frequently or be discontinued. It is always your choice to stay in or leave therapy. Sometimes you might get what you need and discontinue therapy to then come back a few months or years later for a check-in session or to work through something different that has come up in your life. Therapy can be something you can start and stop as you need. 

Why shouldn’t I just take medication?

Medication alone cannot solve all of our mental health needs. What medication does is treat the symptoms. Our work together is designed to explore the root of what you are experiencing to help you feel more like you are back in the "driver's seat" of your own life or not so consumed by the symptoms you were experiencing that brought you into therapy in the first place. 

Medication can be effective and is sometimes needed in conjunction with therapy because if you can experience life more in your "emotional window of tolerance" than it is easier to make changes in thought and action that can help you feel better. 

How does it work? What do I have to do in sessions?

Because each person has different needs and goals for therapy, therapy will be different depending on the individual or couple. For example, for couples, I typically work with them through the use of Emotionally Focused Therapy, which is an attachment based model. For trauma healing, I often utilize EMDR in my work with individuals.  Generally though, the first few sessions involve the gathering of information on reasons you are coming in, patterns of behaviors/emotions impacting you, history of the issue, strengths, goals etc...As I get to create more of a "picture", I can start working with you to shift perspectives, hold and work with your emotions differently, or better understand your reactions in relationships or situations in order to change how you "show up". 

How long will it take?

This is not predictable as everyone’s circumstances are unique to them and the length of time therapy can take to allow you to accomplish your goals can depend on how often you come to therapy, how open and comfortable you feel in the process, how willing you are to stay focused on growth in between sessions, and the nuances of the reasons you are seeking therapy. For example, a couple coming to therapy in which betrayal is present might participate in therapy longer than a couple who is newly married and wanting to talk through a specific issue that is challenging them in their relationship. I will work with you to monitor progress. 

I want to get the most out of therapy. What helps?

I am so glad you are dedicated to getting the most out of your sessions. Your active participation and dedication is crucial to your success. After all, we typically only see each other for a session a week, at most. If you can stay thoughtful of what is discussed in therapy outside of the sessions, be open to trying some things differently between sessions, or continuing the work between sessions by reading related books/articles, implementing practices talked about in therapy, or staying intentional on certain goals you might be setting in therapy, this can help support growth and help you get the most out of the experience. 

My partner and I are having problems. Should we be in individual counseling or come together?

It depends...sometimes it is best to start individual counseling first, perhaps to increase emotional regulation skills or to work through trauma to feel more grounded. Sometimes you might find that relationship counseling is best as a starting point because the issue that needs addressing really needs both of you to come together to work through it. Sometimes for couples, it is helpful for couples to have individual and couple therapy, but I always encourage the right pacing for this so that you are not getting burned out with therapy.