Please know that you do not have to be in a crisis to deeply benefit from therapy. Whether you are feeling a bit stuck, overwhelmed, disconnected, or simply  have a desire to know yourself better, therapy is here to support you. Many people step into this space wanting to heal their relationships, process past experiences, or find their footing during life's big transitions. If you feel even a tiny spark of curiosity about therapy, that can be enough to tell you that you are ready to try it out. To help you get started, most practices offer a free, 15-minute consultation to talk about your goals and see how we can best support you.

This consultation is also for you to see how well you connect with the person in front of you. A huge part of the healing process in any therapy is based on the relationship between you and the therapist. So, you are actually looking to see how well you vibe with that person, and they are checking out how well they vibe with you.

When thinking about what you want out of therapy, one way to look at it is to ask yourself what you might want more of or less of in your life. For example:

• Your Emotions: wanting less fear, anxiety, or anger, and more joy, contentment, or peace.

• Your Daily Habits: Moving away from behaviors like binge eating, yelling at a partner, procrastinating, or turning to alcohol and moving towards more nourishing habits like moving your body, being consistent with your children, or rekindling your sex drive.

• Your Thoughts: Wanting to quiet those critical inner voices that might tell you, "I am not good enough," or "I am not safe," and wanting to believe instead, "I am worthy," "I am competent," or "I am in control of my life now."

• Body Sensation: Wanting to release physical stress like shaking hands, a tightly clenched jaw, or hair pulling, so you can truly relax your body, feel  safe and secure from the inside out, and easily drift off to sleep

During our first session we will explore your story by talking about what brings you to therapy and what feelings have been coming up for you most recently. You can share as much or as little as you feel comfortable with regarding your current struggles, recent life changes, and any emotional symptoms you are experiencing. We will also look at the bigger picture of your life, including your personal background, the support systems you have around you, and any past experiences you've had with mental health care. Think of it as a collaborative way for me to understand your unique world, always moving at a pace that feels right for you.

In my practice, I use a blend of therapeutic tools designed to work with your mind's natural instincts to heal itself. We pay special attention to how your life experiences and memories have shaped your neural pathways, and use a creative blend of evidence-based treatment that often include some version of the following:

• Exploring Your Parts Your Inner World: We will look at the different parts of your personality in order to understand why you find yourself stuck in certain behavioral patterns; In the past, these same patterns emerged as brave and creative ways that you were able to protect yourself over the years through fight, flight, freeze or faun responses. (Please visit IFS in the glossary to learn more about this modality).

• Cultivating Your Inner Resources: This is all about awakening and strengthening the natural resilience already inside you. We will work on building steady neural pathways that connect you deeply to your personal strengths, helpful coping skills, and a comforting sense of internal safety. (Please visit EMDR resourcing in the glossary to learn more about this modality).

• Tending to Your Inner Child: This gentle process helps you step into your wisest, most loving adult self so you can look back at the younger versions of you with pure compassion. You will learn how to show up as a nurturing parent to your own inner child, bringing them the protection, comfort, and close connection they have always deserved. (This modality relates to EMDR resourcing, IFS and Mindfulness-Based Therapy)

·  EMDR: A path for untangling traumatic experiences and soothing painful memories.

·  Internal Family Systems (IFS): A compassionate look at your inner parts, using your core self as a source of deep healing.

·  Psychodynamic Therapy: A meaningful exploration of your early life stories and the  patterns of attachment that shape your world today.

·  Somatic Therapy: A mindful approach that honors the wisdom of your body and its vital role in emotional release.

·  Cognitive Behavioral Therapy (CBT): An approach that focused on reshaping unhelpful thoughts, patterns, and everyday coping tools.

·  Mindfulness-Based Therapy: cultivating present-moment awareness, that helps you anchor yourself in the now with curiosity and self-compassion. 

(Please refer to the Glossary under Resources for more details about each modality)

In our regular sessions, you are entirely in the driver’s seat, and we can talk about whatever feels most important to you that day. Usually, our conversations will weave between a few core areas:

Current struggles: The immediate stressors, anxiety, or relationship issues you experienced during your week such as: chronic stress and long-term burnout, high internal expectations and perfectionism, major life transitions and identity shifts, difficulty trusting one’s own needs, instincts, or limits, learning to set boundaries without guilt or collapse.

Deep-seated patterns: The underlying thoughts, behaviors, or past experiences that might be keeping you stuck (For example: relationship patterns that lead to over-functioning or self-sacrifice).

Celebration: Celebrating your wins, processing what went well, and practicing new coping skills.

There is never a "wrong" thing to say—even if you show up feeling completely blank, we will work together to explore what your mind and body need in that exact moment.

·       Reflect on your week: Jot down a few bullet points about recent stressors, emotional shifts, or insights you’ve had since our last conversation.

·       Set a loose intention: Ask yourself what you most need from today's session, whether that is venting about a crisis, practicing a coping tool, or processing a past event.

·       Prioritize your comfort: Bring a glass of water, grab a notebook if you like taking notes, and remember that it is entirely okay to show up exactly as you are—even if you are tired or anxious.

·       If none of that is possible: No big deal! Just show up, and I promise you, we will figure out the most relevant things to dig into.

You don’t need to bring anything to your sessions; Your willingness to show up and be open is the most important thing. However, you might consider bringing the following if they would make you feel more comfortable:

·       A notebook & something to write with: For jotting down insights, coping strategies, or reflections you want to remember between sessions.

·       Your intention or notes: A brief list of any topics, feelings, or events that happened during the week that you would like to explore.

·       Personal Comforts: A water bottle, a warm sweater, blanket or tissues.

Yes, but it is a completely collaborative process designed to bridge the gap between our sessions and your daily life. "Therapy homework" consists of gentle, real-world practices tailored to your unique goals that can look like:

·       Practicing coping tools during stressful moments.

·       Tracking emotional triggers in a journal.

·       Testing new behaviors like setting a boundary.

·       Reflecting on insights from our session.

Generally, no—my role is not to give advice or tell you what to do, but to empower you to discover the best choices for your own life. Because you are the ultimate expert on yourself, our work is collaborative rather than directive.

Instead of telling you how to live, I am here to help you by:

·       Exploring options from multiple perspectives.

·       Highlighting blind spots or unconscious behavioral patterns.

·       Offering practical tools and evidence-based mental health strategies.

·       Building confidence in your own decision-making abilities.

Both online and in-person sessions are equally effective for most mental health concerns, so the best choice ultimately depends on your personal lifestyle, comfort, and schedule.

Why Choose Online Therapy?

·       Convenience: Eliminates commute times and fits seamlessly into a busy workday.

·       Accessibility: Allows you to access care from the comfort of home, regardless of your location or mobility.

When Online Therapy is Not Recommended

Virtual sessions may not be the right fit if you are dealing with severe mental health crises requiring immediate crisis intervention, if you lack a private, secure space at home to speak freely, or if you do not have a reliable internet connection.

Finding the right therapist is a lot like any relationship—it relies heavily on your intuition and how comfortable you feel in their presence. Research shows that a strong therapeutic alliance is the most important factor in your healing.

You will know a therapist is a good fit if you experience the following:

·       You feel heard: They listen attentively without judgment, interrupting, or imposing their own agenda.

·       You feel safe: You feel secure enough to share vulnerable or difficult thoughts without fearing criticism.

·       You feel respected: They honor your background, culture, values, and the pace at which you want to open up.

·       You feel challenged yet supported: They offer insights that make you think, but always in a way that feels constructive and caring.

Trust your instincts during the first two or three sessions; if you don't feel a sense of ease or connection, it is completely normal and acceptable to look for a different provider.

For most people starting therapy, meeting once a week is the standard and most effective frequency. Weekly sessions build steady momentum, help us build a strong therapeutic relationship, and allow you to process events while they are still fresh

As you begin to make progress, experience symptom relief, and successfully integrate your coping tools into daily life, we will naturally collaborate on tapering your sessions down to every other week, monthly, or on an as-needed basis. Ultimately, the frequency is entirely tailored to your specific goals, the intensity of your current stressors, and your financial or scheduling availability.

You will know therapy is working when you notice positive shifts in your daily life, thoughts, and behaviors, even if they feel small at first. Progress in therapy is rarely a straight line, but clear signs of growth include:

·       Increased self-awareness: Catching yourself in old, unhelpful thinking patterns or behaviors before reacting.

·       Improved coping mechanisms: Using your new tools to navigate stressful situations or emotions with more ease and resilience.

·       Healthier relationships: Communicating your needs more clearly and feeling more comfortable setting healthy boundaries.

·       Symptom relief: Experiencing a noticeable reduction in the intensity, frequency, or duration of your anxiety, sadness, or stress.

·       Greater self-compassion: Reacting to your mistakes or difficult days with kindness rather than harsh self-criticism.

Feeling blank at the start of a session is incredibly common, and you never need a script or a pre-planned agenda to step into therapy. Whether you show up with an urgent concern to unpack or simply say, "I’m really not sure what to talk about today," you are exactly where you need to be. A skilled therapist will gently guide the conversation, creating a safe, unhurried space where your thoughts can unfold naturally—even within the quiet moments.

Protecting your privacy is a foundational element of the therapeutic relationship. Everything you share in our sessions remains strictly confidential, with only a few legally mandated exceptions. By law, a therapist must step in and break confidentiality if there is an immediate risk of serious harm to yourself or someone else, or if there is suspected abuse involving a child, elderly person, or dependent adult.

While everything you share in therapy is strictly private, there are a few legally mandated limits to confidentiality designed to keep you and others safe. A therapist must break confidentiality and seek outside support under the following conditions:

• Safety Risks: If there is an imminent risk that you will seriously harm yourself or someone else.

• Abuse or Neglect: If there is reason to suspect the ongoing abuse or neglect of a child, elderly person, or dependent adult.

• Court Orders: In rare legal situations where a judge issues a subpoena or court order requiring the release of medical records.

Outside of these specific safety or legal crises, your information will never be shared without your explicit, written consent.

Deciding whether to tell others you are in therapy is entirely up to you. Your privacy is yours to protect, and there is no right or wrong way to handle it.

To help you decide what feels most comfortable, consider these approaches:

·       Share it proudly if it helps you feel authentic, breaks mental health stigma, or allows loved ones to support your growth.

·       Keep it entirely to yourself if you prefer to process your healing journey independently without outside opinions or unsolicited advice.

·       Tell only a trusted inner circle—like a partner, close friend, or doctor—who you know will react with empathy and encouragement.

Ultimately, you only need to share this information if, when, and with whom you feel completely safe doing so.

Generally, no—traditional therapists, such as Licensed Professional Counselors (LPCs), Clinical Social Workers (LCSWs), and Marriage and Family Therapists (LMFTs), cannot prescribe medication.

If medication could be a helpful addition to your treatment, we can collaborate through the following steps:

·       Psychiatrist Referral: Directing you to a medical doctor (MD or DO) who specializes in psychiatric evaluations and medication management.

·       Primary Care Partnership: Working alongside your family doctor or nurse practitioner to coordinate your care.