Frequently Asked Questions
Is therapy right for me?
For many people, reaching out to a therapist can feel like a big step - and it is! On top of that, many people feel that if they are considering therapy, there is something “wrong” with them. I couldn’t disagree more.
Seeking out a therapist reflects an individual’s courageous action to change, to be vulnerable, and to admit that it is much more fulfilling to endure life’s inevitable challenges with the support, guidance, and compassion that we need and deserve.
Whether you’ve been struggling with prolonged feelings of sadness, excessive worrying, the loss of a loved one or an ending of a relationship, or just feel overwhelmed juggling the many obligations of everyday life, therapy can be a powerful vehicle to cultivate a personal space, time for reflection, and movement towards positive change.
What does a typical therapy session entail?
Each therapist has their own “flavor,” or way of approaching the therapeutic process (a fancy term for what takes place when you are in therapy). I like to think of the process as being divided into three parts:
As I prioritize the relationship buidling process in my work, our first few sessions will be focused on getting to know each other, learning about the issues that you are struggling with, and gathering background information about your life in order for me to develop a deep, genuine understanding of who you are as a person and where you are trying to go.
Secondly, we move onto what I like to call the “stabilization phase,” during which there will be a great deal of work on immediate and short-term symptom reduction, development of coping skills, and building motivation towards long-term changes in your life. This is usually the phase of our process where we will start applying a particular focus on the mind-body connection to anxiety/stress, mindfulness practices, explorations into your value system and perspectives on meaning/purpose in your life.
Finally, we transition into what is known as “depth” therapy, in which we explore the deeper, root causes of suffering and limitations in your life. To understand depth work, I like to use the iceberg analogy. An iceberg is huge, but often only a small portion is visible above the water. The majority of its vastness is hidden beneath the ocean’s surface. Likewise, there are many therapeutic techniques to help people address the tip of the iceberg, perhaps reduce it, or make it not as jagged. What depth work focuses on is addressing the ice below the surface. We would work on guiding you into the depths of your psyche in a safe and productive way. Like an iceberg, if you only address the visible portion of your suffering, the mass beneath the surface will remain unresolved, setting the stage for future turmoil.
Can you explain the types of approaches that you use in your therapy sessions and how they may benefit me?
CBT
Also known as Cognitive Behavioral Therapy, CBT is one of the most widely researched and evidenced-based behavioral approaches to therapy that is especially useful for treating issues like depression, anxiety, and stress management. It is based on the theory that one’s perception of a situation is more closely related to their often automatic and learned reactions and behaviors than to the situation itself. CBT focuses on identifying distressing thoughts, feelings, and behaviors, evaluating the truth of these thoughts, and learning to restructure thought patterns in order to promote healthier internal responses and behaviors as a result.
MBCT
Also known as Mindfulness-Based Cognitive Therapy, MBCT is essentially a form of CBT focused more on cultivating a present-oriented, non-judgemental approach towards acceptance of one’s experience, both internal and external. The basis of this work lies in becoming well-acquainted with the modes of the mind that often characterize and contribute to suffering while simultaneously learning to develop a new relationship to one’s self and experiences. Cultivating more presence and less reactivity in one’s life offers great potential for befriending one’s experience and practicing self-care.
ACT
Also known as Acceptance and Commitment Therapy, ACT is another form of behavioral therapy that is quite similar to MBCT but is action-oriented. The focus is largely on developing a deeper awareness of unhelpful thought patterns that lead to difficult emotions and behavioral patterns unnecessarily. We will work on learning to stop avoiding, denying, and struggling with your inner emotions and instead, accept that these deeper feelings are appropriate responses to certain situations that should not prevent you from moving forward in your life. There is also an emphasis on core values and a commitment to integrating these values more regularly in your life.
Existential
Existential methods in therapy are primarily focused on the human experience rather than symptoms. The contemporary existential psychotherapist, Irvin Yalom, identifies four concerns of the human experience that we all struggle with: death, isolation, freedom, and emptiness. We would work on helping you find meaning in the face of these anxieties and uncertainties that life gives us by choosing to think and act authentically and responsibly in your life.
Humanistic
Humanistic therapy adopts a holistic approach that focuses on free will, human potential, and self-discovery. It aims to help you develop a strong and healthy sense of self, explore your feelings, find meaning, and focus on your strengths. Empathy and unconditional positive regard on the therapist’s part are the two main tenets of this approach, which will allow you to work towards a greater acceptance of your current self and develop a stronger capacity for growth.
Psychodynamic
Psychodynamic therapy focuses on recognizing, acknowledging, understanding, expressing, and overcoming negative and contradictory feelings and repressed emotions to improve your interpersonal experiences and relationships. This includes helping you understand how repressed emotions from the past affect current decision-making, behavior, and relationships. Psychodynamic therapy also aims to help those who are aware of and understand the origins of their social difficulties but are not able to overcome problems on their own. You will learn to analyze and resolve your current difficulties and change your behavior in current relationships through deep exploration and analysis of earlier experiences and emotions.