Frequently asked questions.

Here, you'll find answers to common questions as you consider your healing and growth journey.

Q1: "Do I need therapy?"

Many people come to me when they're feeling overwhelmed, anxious, sad, or just trying to survive day-to-day. Perhaps you're experiencing shutdown, finding it hard to connect with loved ones, or simply wondering if life could feel more fulfilling. As a therapist who has navigated my own journey of self-discovery and understands the impact of feeling "other'd," I want you to know that reaching out is a sign of strength. Therapy isn't just for crises; it's a powerful tool for learning, healing, growth, and becoming the person you aspire to be. My mission is to help you bridge the gap from where you are to where you want to be.

Q2: "What is therapy like with you at the Capitana Collective?"

Therapy is a confidential, non-judgmental sanctuary where you can explore any thoughts, feelings, or life experiences. Your privacy is paramount, protected by strict legal confidentiality. Our sessions, typically 45-55 minutes, are dedicated to you.

Choosing private pay means:

  • Your therapy. Your terms: We focus entirely on your goals and needs, without the limitations or administrative hurdles of insurance. This allows for deeper exploration and flexible scheduling that fits your life.

  • Direct access to expertise: You build a direct relationship with me, a therapist committed to your personal growth, drawing on my extensive background and lived experience.

  • A focus on flourishing: We work together to help you understand yourself better, develop healthier coping strategies, and make the positive changes you're seeking to live a more fulfilling, balanced life.

Q3: "What kind of therapy do you practice?"

I believe in looking at the whole person and weaving together approaches to best support your unique journey. My practice is informed by my specializations in trauma, ADHD, substance use, and culturally affirming care, alongside my lived experiences as a proud Philadelphian, Puerto Rican, queer, and neurodivergent individual. This blend means I deeply understand the nuance of diverse experiences and the importance of a personalized approach.

Here are some of the evidence-based techniques we might draw from:

  • CBT (Cognitive Behavioral Therapy): Helps you identify and shift unhelpful thought patterns and behaviors, especially useful for managing anxiety or building new habits for ADHD.

  • Psychodynamic Therapy: Explores how past experiences and unconscious feelings shape your present, offering profound self-understanding.

  • Humanistic Therapy: Empowers you to recognize your inherent strengths and capacity for healing, fostering self-acceptance and belief in your own power.

  • DBT (Dialectical Behavior Therapy): Equips you with vital skills to manage intense emotions, improve relationships, and navigate stress effectively – particularly helpful for navigating intense feelings or interpersonal challenges.

  • Interpersonal Therapy: Focuses on strengthening your relationships and social connections, which are vital for overall well-being and can be particularly important when navigating societal pressures.

  • Exposure Therapy: A gentle yet powerful way to confront fears and reduce anxiety, helping you reclaim freedom from avoidance.

  • EMDR (Eye Movement Desensitization and Reprocessing): Utilizes innovative techniques to help your brain process difficult memories and reduce their lingering impact.

  • Mindfulness Therapy: Cultivates present-moment awareness to enhance calmness, reduce suffering, and foster self-compassion – a practice I integrate into my own life and my therapeutic work.

My integrative approach means we tailor our work specifically to address your unique challenges and identity.

Q4: "What if I don't know what to talk about or where to start?"

It's completely normal to feel uncertain about where to begin, especially if talking about yourself is new territory! The most important thing is to come with an open mind and a gentle curiosity about yourself. These are questions that have guided my own professional and personal growth, and I find they often help unlock the first steps:

  • What am I hoping to gain from therapy?

  • How am I feeling about my life right now?

  • What do I want to be different moving forward?

  • What specific challenges or concerns are on my mind?

  • How do I want to explore my identity and well-being?

  • What aspects of my life are currently working well?

Think of me as your guide through this exploration. Your desire to understand yourself better is all the starting point we need.

Q5: "How often should I attend therapy?"

We'll collaboratively decide what frequency works best for you. Typically, starting with weekly sessions helps build a strong therapeutic connection and allows me to learn about your unique challenges and goals effectively. As you begin to feel more grounded and skilled in managing your concerns, we can explore adjusting to bi-weekly, then perhaps monthly sessions, based on your progress and needs. Therapy is a flexible process, and we'll determine together when your goals are met or when you feel ready to step into your next phase of life.

Q6: "How will I know if therapy is working?"

You'll notice changes! Therapy is working when you start to:

  • Gain a deeper understanding of yourself and your patterns.

  • Handle challenges and stressors in healthier, more effective ways.

  • Build stronger, more fulfilling relationships.

  • Experience a reduction in distressing feelings like anxiety or sadness.

  • Feel more present, resilient, and capable of navigating life.

It's important to remember that healing is often a journey, not a straight line. Sometimes, as we peel back layers, feelings might intensify before they improve. My commitment is to help you track this progress.

At the Capitana Collective, we champion measurement-based care. This means you'll engage in brief, regular check-ins where you'll rate how you're feeling about common concerns like anxiety, sadness, ADHD symptoms, or trauma. This data provides clear feedback, allowing us to see your progress over time and ensure our therapeutic focus is always aligned with what's making the biggest positive difference in your lived experience. We'll regularly discuss what you're seeing, thinking, doing, and feeling to guide our work together.