What to Expect
Your first session and beyond.
If you've never been to therapy, or if previous experiences left you unsure, here's what working with me actually looks like.
The First Session
What happens when we start.
The first session is usually a mix of conversation and a few practical questions so I can understand what's bringing you in and how I might be helpful.
I usually begin by asking what prompted you to reach out now. Many people think about therapy for a long time before taking that step, so it can be helpful to understand what changed or what made this feel like the right time.
Early in the session, I explain confidentiality and how therapy with me works, so you know what to expect. From there, we talk about what's been going on in your life, including the history of the issue you're dealing with and how it's affecting you day to day.
Toward the end, I usually summarize what I've heard, and we begin thinking about what you might want to be different in your life if therapy were helpful. This helps us start shaping some goals for the work together.
I also try to offer at least one practical idea, reflection, or tool that you can take away from the first session, so you leave feeling like the conversation was useful.
Common Questions
What people often wonder about therapy
Many people expect therapy to be about getting advice. In reality, advice is rarely what creates lasting change. You can get advice from friends, family, or the internet. Therapy focuses on helping you understand yourself more clearly so you can make decisions that fit your values and your life.
Speak as openly as you can about what's on your mind. This can be harder than it sounds. Some thoughts may feel unimportant. Others may feel uncomfortable or embarrassing. Try to bring them in anyway. If something is making it hard to be open, that's important to talk about too.
Therapy is different from a friendship. You do most of the talking. The focus stays on you. The relationship is structured to support your growth, which includes clear boundaries outside of sessions.
It's normal to feel frustrated, uncertain, or even upset at times. Instead of pulling away, this is often the most important time to talk about what's happening. These moments can lead to deeper insight and meaningful change.
Therapy often brings up strong emotions. Rather than acting on them or avoiding them, you learn to notice and understand them. This helps you recognize patterns and respond differently in your life and relationships.
As you change, others may react. Sometimes people are more comfortable with the version of you they're used to. This doesn't mean therapy isn't working. It often means something important is shifting.
There'll be times when it feels easier not to come. These moments often show up when something meaningful is being explored. Staying consistent is an important part of the work.
Ending therapy is a process, not a single decision. It's something we plan together. This allows time to reflect on your progress, consolidate what you've learned, and prepare for what comes next.
My Approach
Acceptance and Commitment Therapy
I primarily work from an ACT approach. Rather than trying to eliminate difficult thoughts and emotions, ACT focuses on helping you develop a different relationship with them.
Together, we work on building psychological flexibility so you can act in ways that align with your values, even when things feel difficult. This isn't about positive thinking or forcing yourself to feel better. It's about getting clear on what matters to you and learning to move in that direction, even when the path is uncomfortable.
I also draw on Motivational Interviewing, Narrative Therapy, and person-centred principles. The approach adapts to you, not the other way around.
Take the first step
Ready to see what therapy could look like for you?
Book a free 20-minute video consult. No commitment. Just a conversation.