Frequently asked questions.
Do I need therapy?
Do you feel overwhelmed? Are you stuck in worry or depressed thoughts? Do you feel like you’re barely getting through the day? Constantly in survival mode? Have you numbed and hardened yourself to avoid vulnerability and now it’s affecting your relationships? Are you enjoying your life? There are many reasons people go to therapy. Therapy is about learning, coping, healing, and growing. I can help you make sense of the gap between who you are and who you want to be.
What’s therapy like?
Therapy is safe and non-judgmental space where you can freely talk about issues and people in your life, knowing that it will be kept confidential. Therapists are legally and ethically bound to protect client information. Individual sessions last between 45 and 55 minutes. In therapy you can share your thoughts and feelings openly and honestly, with the goal of greater self-awareness, improved coping skills, and positive changes in life.
What therapies do you specialize in?
The Capitana Collective provides integrated and holistic therapy. Therapeutic approaches are combined to address unique individual needs.
Cognitive Behavioral Therapy (CBT): Focused on identifying and changing negative thought patterns and behaviors.
Psychodynamic Therapy: Explores unconscious processes past experiences to understand present-day issues.
Humanistic Therapy: Emphasizes self-exploration, personal growth, and the individual’s capacity for self-healing.
Dialectical Behavior Therapy (DBT): Aims to help individuals regulate emotions, improve relationships, and cope with stress.
Interpersonal Therapy: Focused on improving interpersonal relationships and social functioning.
Exposure Therapy: Helps individuals confront feared situations to reduce anxiety
Eye Movement Desensitization and Reprocessing (EMDR): Uses bilateral stimulation to help process traumatic memories
Mindfulness-based Therapy: Incorporates mindfulness techniques to cultivate present-moment awareness and reduce suffering.
What if I don’t know what to talk about?
All you need to come to therapy is an open mind and curiosity about yourself. If opening up is a new experience for you, consider these journal prompts.
Why do I want to go to therapy?
How do I feel about where I am in my life?
What changes do I want to see in my life as a result of going to therapy?
What’s been bothering me lately?
Do I want to talk about specific mental health problems?
What is going right in my life?
How often should I go to therapy?
This is a decision you’ll make with your therapist. Ideally, therapy starts weekly to support the therapeutic relationship and further evaluate symptoms & goals. After substantial improvement has been made, therapy usually decreases to bi-weekly, then monthly. The therapeutic relationship will end when you’ve met the goals you set when you first started therapy, or when you cannot think of any other goals to work on. Some people decide to engage in long-term therapy (years) while others prefer shorter, solution-focused therapy.
How do I know if therapy is working for me?
You can tell if therapy is working for you by noticing changes in your thoughts, emotions, behaviors, and overall well-being. Signs of progress include feeling more self-aware, using healthier coping strategies, improved relationships, and bette stress management.
Similar to learning anything new, progress is not linear. Sometimes symptoms or strong emotions can get worse before they get better. Your therapist can help you determine your progress and change treatment approaches as needed.
The Capitana Collective provides measurement based care. With measurement based care, you participate in scheduled screenings to rate your symptoms related to anxiety, depression, ADHD, or trauma. You will have access to resources that show objective changes in your symptoms over time. There’s no guessing about whether you are making progress. Progress in therapy is an ongoing discussion based on what you are seeing, doing, and feeling.