How does therapy work?

Therapy is a caring, non-judgmental space where you can collaborate regularly with a trained professional to support you in gaining the tools, skills, and perspectives to overcome entrenched patterns, rewrite your core stories, and improve your mental health.

Therapy is a well-researched and empirically-validated treatment option for cognitive, emotional and behavioral challenges. In the past several decades many different kinds of psychotherapy have been developed, and different modalities have been shown in outcome studies to have similar effectiveness when compared with the impact of the therapeutic relationship itself on therapy’s success.

Is therapy for me? Does it mean something’s wrong?

You may be coming in for therapy at this moment after many years of work, or perhaps you’re just getting started with a therapist for the first time. I welcome folx at all levels in their journeys toward self-compassion and acceptance. I firmly believe you are the expert on your experience, and I’m here to be a witness and a sounding board, to help you feel seen and heard, and hold hope for your healing.

Going to therapy does not mean that you are weak or broken. On the contrary, it means you’re investing in yourself, your relationships, and your well-being. It’s a sign of strength and courage to reach out for support. Therapy can also be most beneficial when it is ongoing and preventative, rather than solely in response to a crisis (though it’s good in a pinch too!). Just as regular visits with doctors support our physical health, psychotherapy is an opportunity to keep your psychological, emotional, spiritual, and relational life in good shape.

We often get messages through hyper-individualistic culture that we can only take pride in our success if we get there alone. But there is just so much we can do on our own and, as we hit the inevitable rough patches in life, therapy is a chance to partner with a professional to get back on track and stay there.

What should I expect?

In your first sessions, you might feel a bit nervous, and that’s okay — it can be an odd experience to share your intimate thoughts and feelings with a brand new person! A good portion of the first session is often spent on logistics, so you’ll sign paperwork and hear about some things the therapist is legally required to share with you regarding consent to treatment and confidentiality. You’ll also probably talk about why you’re interested in therapy now, how you’ve been coping with what’s bringing you in, whether you’ve had previous experience with therapy, and what you hope to get out of your time with the therapist.

Your therapist will also probably want to hear a bit of your story, including your childhood, education, work, relationships, and medical history. Many therapists, myself included, strive to understand the origin of your challenges in order to more effectively address them, though ultimately the work is often focused on helping you move forward.

If talking really helps, can’t I just talk to a friend?

Therapists do much more than listen. They complete comprehensive training that gives them a thorough understanding of human development, emotions, thinking, behaviors, and relationship patterns. Because of this expertise, they can help offer observations about things that may exist beyond your awareness or that you might not have considered before; and can non-judgmentally guide you along a path of personal growth.

Can I see you for therapy if I’m outside California?

I am licensed in the state of California legally can only provide therapy to clients who reside and are currently in the state.

Why weekly?

You might think of going to therapy as having a personal trainer for your mental health — consistency counts. It takes work to break through and make significant changes to deeply ingrained thoughts, feelings, behaviors, and ways of relating, especially with how inclined we are as human beings to preserve the status quo in our lives, even when it’s no longer serving us. In order for therapy to be effective, it’s important we regularly bring these patterns into awareness, explore them, and practice challenging them to bring about transformation. Weekly meetings help ensure this is possible.

With all of the commitments we carry, you can think of this as one 50-minute period each week that is entirely yours. It’s also efficient, as you’ll spend less time recapping the surface events of your weeks and more time digging into the emotional substance and depth required to grow if we meet weekly.

What should I expect to pay?

It often depends on a number of factors, such as whether you’re working with a clinical trainee or licensed professional, in private practice or in a community mental health setting, if you have insurance and have a therapist who is considered in-network.

My rate is currently $180 for a weekly 50-min session with individuals or $270 for a weekly 75-min session with partners. I believe everyone should be able to access mental health care services, and I am sometimes able to negotiate a fee reduction with clients on a case-by-case basis, depending on availability and financial need. I am not currently accepting insurance, but I do provide quarterly superbills for clients to submit to their insurance companies for out-of-network reimbursement.

The cost of therapy covers weekly meetings, as well as regular preparation and follow-up, continuing education, research, training, and certification, as well as peer consultation and collaboration (as appropriate) with other care providers to ensure effective treatment. The cost also covers overhead like office rent and utilities.

How long does therapy take?

There is no definitive minimum or maximum amount of time required for therapy. Your individual needs determine what our work together looks like and the length of time it takes, so it’s difficult to predict exactly how long it can take to resolve your core concerns. Some people come in to address a specific short-term challenge, while others choose to stay in therapy for years for maintenance, and as a commitment to their self-care and wellbeing, even after the issues that brought them into therapy have been addressed. I often work in-depth with clients for the long term over the course of some years.

How do I find the therapist for me?

The most important factor in whether therapy is successful is not the methods a therapist uses, but the quality of the relationship between the therapist and the client. Countless scientific studies back that assertion. That’s why it’s so important that you take time to shop around — find a therapist who you feel is a good match for you and who can help you with your specific needs. Notice whether you feel comfortable with them. If not, you can absolutely move on to someone who may be a better fit.

How does therapy work in the time of Covid?

Many providers have adapted since the start of the pandemic by offering remote teletherapy, which is conducted over secure video conferencing software like Zoom. Some find teletherapy more convenient than going to a clinic or office, and conducive to deepening emotional work as they’re able to speak with a therapist comfortably from home. If privacy is challenging at home, therapy clients will sometimes go on walks to talk to a therapist or sit in a vehicle or in a park.