What to Expect
From first call to last session.
Therapy can feel like a lot of unknowns. Here's what the process actually looks like.
The Process
Step by step.
01
Free 15-minute consultation
We start here. This call is a chance for you to share a bit about what's bringing you in, ask any questions, and get a sense of whether we might be a good fit. There's no commitment on either side. If it feels right, we'll schedule an intake.
02
Intake session
The first full session is longer — typically 60 minutes. We'll go deeper into your history, what you're struggling with, and what you're hoping for. I'll ask a lot of questions. By the end, we'll have a shared understanding of what we're working on and an early sense of how we'll approach it.
03
Ongoing sessions
Regular sessions are 45 minutes, typically weekly to start. We'll follow a structured format — checking in on the week, reviewing any practice from the previous session, doing the session's work, and closing with something to try before we meet again. Progress is reviewed regularly.
04
Wrapping up
CBT is designed to end. When we're approaching your goals, we'll shift to less frequent sessions, review what you've learned, and build a plan for sustaining your progress on your own. The goal is that you leave with skills, not dependency.
First session
What the first session is actually like.
The first session is mostly me asking questions and listening. I want to understand what's been going on — not just the symptoms, but the context: how long this has been happening, what makes it better or worse, what you've already tried, what matters to you.
It's normal to feel a mix of relief and uncertainty in the first session. You don't have to have everything figured out. You don't need to know what you want from therapy. We'll work that out together.
Before the intake, you'll receive some short questionnaires to complete. They help me understand where you're starting and give us a baseline to measure progress against.
Virtual sessions
What you'll need.
A device
Any smartphone, tablet, or computer with a working camera and microphone.
A stable connection
Standard home Wi-Fi is fine. If connection drops, we'll restart the link — it's rarely an issue.
A private space
Somewhere you can speak freely without being overheard. A parked car works if that's easiest.
California residency
You must be physically located in California at the time of each session.
Frequency
How often we meet.
Most clients start with weekly sessions. This builds momentum and allows us to apply what you're learning while it's fresh.
As things improve, we often shift to bi-weekly. Frequency is always a conversation — your schedule and needs matter.
CBT for most concerns takes roughly 8–16 sessions. Some clients need less, some more. I won't keep you in therapy longer than is useful.
Confidentiality
What stays private.
Everything you share in therapy is confidential. I won't share it with anyone without your written permission.
There are narrow legal exceptions — if you're at serious risk of harming yourself or someone else, or in cases of abuse involving a minor or vulnerable adult. I'll always tell you if confidentiality needs to be broken and why.
Full details are covered in the informed consent document you'll review before we begin.
Questions
More questions, honest answers.
What if I'm not sure I'm ready for therapy?+
That's an honest place to start, and you're not alone in it. The free consultation isn't a commitment — it's just a conversation. You can use it to ask questions and get a feel for whether this seems right for you, without any pressure to move forward.
What video platform do you use?+
Sessions take place via a HIPAA-compliant video platform. You'll receive a link before your first session. No downloads are required — it runs in your browser.
What if I have to cancel a session?+
Life happens. I ask for at least 48 business hours' notice to cancel or reschedule. Late cancellations and no-shows are charged the full session fee. Full cancellation policy details are in the intake paperwork.
How will I know if therapy is working?+
Progress in CBT is usually measurable. We'll check in on your goals regularly, use brief standardized measures to track symptoms, and I'll be honest with you about what I'm observing. If something isn't working, we'll talk about it and adjust.
Is telehealth as effective as in-person therapy?+
For CBT, the research says yes. Telehealth CBT has been shown to be as effective as in-person for anxiety and depression. For many people it's also more accessible — no commute, easier to fit into a busy day.
What happens at the end of therapy?+
We'll plan for it. As goals are met, we'll typically reduce frequency, review what you've learned, and create a plan for maintaining progress on your own. Ending therapy well is part of the work.
Feel ready to take the first step?
Schedule your free 15-minute consultation. No paperwork, no commitment — just a conversation.
Schedule a Free Consultation