individual counseling
through our tailored 1:1 work, together we will:
- Explore and patterns that may be causing you to feel stuck/dissatisfied
- Uncover and understand the root causes, and shift perspective when necessary
- Identify, own, and strategically implement your strengths and values
- Build better boundaries against burnout/toxic patterns
- Heal from the inside out
what you can expect:
- To feel more in control of your emotions and behaviors within your relationships (be it personal, professional, self)
- Build a deeper sense of compassion for yourself and for others
- Create more effective working habits and safeguards against burnout
how it works…
- Head to the patient portal or send me an email to schedule a free 15-minute consultation where we will discuss mutual fit, investment, and scheduling. With that said, if you’re ready to go and would like to skip the consultation, feel free to let me know and I’ll get you sorted.
- Once we’ve scheduled our first appointment, I will send you intake paperwork to complete before our session.
- The first couple sessions will be focused on knowledge building, but I recognize it may take a few sessions to discuss everything that has brought you to therapy, and for you to feel comfortable enough to share more sensitive aspects of your life. In these initial sessions, I will be listening, taking some notes, and focusing on building trust and rapport from my end.
From there you can expect us to outline goals and the frequency of sessions needed. Most clients will schedule 1x a week to start, and taper to every other week as we get further along in the healing journey. However, some clients still like to keep a weekly cadence. It all depends on your needs and we’ll work together to determine the best course of action!
Did you know that you can use your out-of-network insurance benefits to receive potential reimbursement for your sessions?
Many of our clients use their out-of-network benefits and on average, receive 50-85% reimbursement for their sessions. Use the Benefits Checker below to see what your estimated reimbursement amount is. You can read more about this in my FAQ below.
my therapeutic style
I use a wide variety of tools in our therapy sessions, but below are some of the key techniques I believe in:
cognitive behavioral therapy
acceptance & commitment therapy
dialectic behavioral therapy
Let me explain a little about these and how it can help in our sessions!
cognitive behavioral therapy – CBT
Imagine CBT as your mind detective helping you identify those negative behaviors and limiting beliefs that have been hijacking your happiness, and flipping them on their head.
For example, if you catch yourself thinking, ‘I’m such a failure,’ CBT helps you reframe that to, ‘I’m learning and growing.’ It’s all about understanding how our thoughts, feelings, and actions are connected and rewiring your brain to stop you from getting stuck.
With CBT, you learn to spot those pesky negative thoughts (both conscious and subconscious), challenge them fearlessly, and replace them with positive ones. It’s like giving your mind a much-needed software update, making it faster, stronger, and more resilient. Plus, there’s usually some homework involved to keep the momentum going between sessions.
dialectic behavioral therapy – DBT
Dialectic means to explore opposing thoughts, or in this case finding the harmony between acceptance and change.
It’s like the ultimate multitasker of therapy where balance is the name of the game. DBT’s all about finding the middle ground between accepting where you’re at and making changes for the better. You’ll dive into skill-building across four key areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
It’s like having your own emotional toolbox, ready to tackle any wave that comes your way.
similarities & differences
acceptance vs. change
While ACT focuses on accepting your thoughts and feelings, CBT and DBT add a twist by also emphasizing the importance of changing unhelpful behaviors and thoughts.
mindfulness
All three therapies incorporate mindfulness techniques, helping you stay grounded in the present moment and break free from overthinking.
emotional regulation
DBT takes the spotlight here, offering specific skills to manage intense emotions effectively.
Interpersonal Skills: DBT shines in this area too, offering strategies to improve communication and relationships.
So, whether you’re into rewiring your brain with CBT, embracing the moment with ACT, or leveling up your life skills with DBT, each therapy offers its own unique approach to helping you live your best life.
ready to talk story?
book a consultation today