What happens during the first session? Is it just an introduction, or will I actually get something out of it?
The first session is a full therapy session, and we begin working from the start. This conversation is focused on understanding what brings you to therapy within the broader context of your life. I tend to ask a lot of questions during this session as we explore your experiences, current challenges, strengths, and resources. Together, we begin identifying patterns, defining your goals, and creating a shared understanding of what feels hard and where you would like things to be different. Many people leave the first session with greater clarity, a sense of direction, and a better understanding of what our work together will focus on.
What do sessions look like? What if I don't know what to talk about?
Therapy is a structured conversation, and sessions are typically 50–60 minutes long. Starting from the second session, we usually begin by checking in on what has happened since we last met and identifying a goal or focus for our time together. From there, our work may take different forms depending on your needs. Sometimes it is a conversation that helps you better understand yourself. Sometimes we focus on practical skills for managing emotions, stress, anxiety, or difficult relationship situations. Sessions may also include mindfulness practices, relaxation exercises, art-based approaches, or between-session exercises to support your progress. And if you're worried that you won't know what to talk about, that's completely okay. You don't need to come in with a perfectly organized story or know exactly where to start. Part of my role is helping create a conversation that feels meaningful, even when things feel confusing or difficult to put into words.
How should I prepare for an online session?
All you need is a reliable internet connection, a device with a camera and microphone, and a private space where you can speak comfortably and confidentially. It is important that you are somewhere you can talk openly without worrying about being overheard or interrupted. Because of confidentiality requirements, sessions cannot take place from public spaces such as cafés, parks, libraries, or shared public areas. I also understand that finding privacy is not always easy. If this is something you are struggling with, we can discuss your situation and find a solution together. For example, some clients attend sessions from a safely parked car when that is the most private space available to them.
When will I start feeling better?
Every person and situation is different, so there is no exact timeline. Many people begin to notice improvements after about 6–8 sessions. At the same time, it is not unusual to experience some relief, greater clarity, or a sense of hope even within the first few sessions. Therapy is often a gradual process. Small changes tend to build on one another over time, creating a deeper and more lasting impact.
What if things get better on their own?
People often say that time heals, and it's entirely possible that things will become easier with time. I genuinely hope they do. The truth is, I can't answer that question with certainty. Many people do find that things gradually get better on their own. The question is usually when, and at what cost. With support, the process is often faster and a little easier. Without support, it can be a long and lonely road. At the same time, our capacity to adapt, heal, and move forward is always there. We can draw on that resilience even during difficult times. Support doesn't create those strengths — it helps them become more visible, more accessible, and sometimes a little stronger.
I've been to therapy before and it didn't help. How do I know this will be different?
I wish I could offer a guarantee, or that we lived in a world where every therapist was the right fit for every person. Unfortunately, therapy doesn't work that way. Therapy is a unique relationship that requires effort from both sides. Sometimes a therapist simply isn't the right fit, and that is more common than many people realize. In fact, I am often the second, fifth, or even eighth therapist that some of my clients have worked with. There is nothing wrong with that. I approach previous therapy experiences with curiosity and respect. I want to understand what felt helpful, what didn't, what approaches resonated with you, and what you would like to be different this time. Together, we can build on the work that has already been done rather than starting from scratch. Reaching out for support is rarely easy. It often involves a complicated mix of courage, hope, vulnerability, and uncertainty. I know how difficult it can be to keep looking when previous experiences haven't been what you needed. And honestly, I have a great deal of respect for people who continue searching until they find the support that feels right for them.
How often and for how long should I come to therapy?
There is no one-size-fits-all answer. The frequency of therapy depends on your goals, the challenges you are facing, your life circumstances, and the resources available to you. This is something I usually recommend discussing together during our first sessions. In general, weekly sessions are considered the standard recommendation, especially at the beginning of therapy. They create enough continuity for insights, skills, and changes to build on one another over time. At the same time, not everyone has the resources for weekly therapy, and that is completely understandable. Together, we can find an approach that makes sense for your goals and your current situation. If you're interested in the reasoning behind these recommendations, including how therapy frequency affects progress and why some types of work require a different pace, you can read more in my article on therapy frequency and timing.
Can I come for just one session?
Absolutely. A single session is different from ongoing therapy, but that does not mean it cannot be valuable. Single-session therapy is an evidence-based approach that focuses on a specific concern, decision, or challenge within one conversation. The focus is on understanding one issue, identifying your strengths and resources, and finding practical next steps.