Getting Started
What to Expect From Your First Session
No script, no pressure.
Confidentiality
What you share is private, with the limits the law sets, such as a risk of serious harm to yourself or others, or abuse of a child or vulnerable person. We explain those limits in your first session, so you know exactly how your information is handled.
Step 3: A plan
You’ll leave with a rough plan: how often to meet and what you’ll work on first. Many people start weekly, then adjust as things improve. You can change the plan as you go, and we’ll check in regularly about whether it’s helping.
How long are sessions?
Individual sessions are 55 minutes. Couples and family sessions are 75 minutes. A Blueprint session is a 90-minute session with two 30-minute follow-ups. EMDR intensives are longer, usually about three hours, with preparation and follow-up.
In person or online
How to prepare
You don’t need to prepare anything. If it helps, jot down a few things you want help with, what you’d like to be different in a few months, and any questions about cost or approach. Give yourself a few minutes before and after the session if you can.
If the fit isn’t right
It’s okay to decide a therapist isn’t the right match. Tell us, and we’ll help you find another option if we can. Fit matters more than politeness.
What will we talk about?
Whatever matters most to you right now. Some people start with a clear problem, such as anxiety, a conflict, or a decision. Others begin with “I don’t know, I just feel off.” Both are fine. We’ll ask questions to understand your situation and your goals, and we’ll follow your lead on what to explore first.
Will I be diagnosed?
Not necessarily in the first session. Some clinicians wait until they know you better. If a diagnosis is relevant, such as for insurance reimbursement through a superbill, we’ll explain what it means and why. You’re welcome to ask what we’re thinking and why, at any time.
What if I cry, or feel nothing?
Both are fine. Tears are common, and so is feeling numb or unsure what to say. Therapists are used to all of it. We’ll help you through whatever shows up, and there’s no pressure to feel any particular way.
What happens between sessions?
Therapy continues in daily life. You may be asked to practice a skill, notice a pattern, or try something small. It’s also normal to feel stirred up after a session. Take care of yourself, and bring what came up to the next visit. If you’re struggling between sessions, you can reach out, and in a crisis, call or text 988 or call 911.
How will I know it’s working?
Early signs are often small: you catch a pattern sooner, a conversation goes a little differently, you sleep better, or you feel slightly less alone with it. Over weeks and months, many people notice bigger shifts. We’ll check in regularly on how it’s going and adjust, and you can always tell us what isn’t helping.
What are the policies?
Please cancel at least 24 hours before your session, since later cancellations may be charged the full session rate. Sessions are self-pay, with payment due at the time of service. We’ll explain our privacy practices and consent in your first session, and our full terms are available on request.
