Questions about what it’s like to work together?

What is CBT?

Cognitive Behavioral Therapy (CBT) is a structured, short-term approach that helps you notice and change unhelpful thought patterns and behaviors. It’s skills-based, practical, and one of the most researched therapies for anxiety and depression. The focus is on learning tools you can use in everyday life, not just in sessions.

How long does therapy take?

Therapy doesn’t have a one-size-fits-all timeline. Some people feel relief in a few sessions, while others benefit from longer-term support. Most often, progress depends on your goals, the type of therapy, and how much you practice new skills between sessions. Think of therapy as a process, not a quick fix.

Can therapy help with panic attacks?

Yes. Therapy gives you tools to understand what triggers panic, how to work with your body’s stress response, and how to prevent attacks from escalating. Over time, you can feel less afraid of the panic itself and more confident in calming your nervous system when symptoms show up.

How do I know if my nervous system is dysregulated?

Signs of a dysregulated nervous system can include racing thoughts, constant worry, sleep issues, irritability, or even feeling shut down and disconnected. You might notice physical symptoms like a tight chest or upset stomach. Therapy can help you learn to notice these signals and bring your body back into balance.

What’s the difference between anxiety and stress?

Stress usually comes from an external demand, a deadline, conflict, or major life change. Anxiety lingers even when the situation passes, and it often shows up as a sense of dread, racing thoughts, or physical tension. Stress is a response to a challenge; anxiety is when your body keeps holding on.

What is LGBTQ+ affirming therapy?

Affirming therapy means you don’t have to explain or defend your identity. It’s therapy that respects, validates, and celebrates LGBTQ+ experiences. Instead of treating your identity as a “problem,” we focus on helping you navigate stress, relationships, and mental health in a way that fully honors who you are.

How can therapy help with coming out?

Therapy offers a safe space to explore fears, hopes, and timing around coming out. It can help you process family reactions, build support networks, and strengthen your confidence in your identity. The goal isn’t to push you into decisions but to support you in choosing what feels safe and authentic.

Do I need an LGBTQ+ therapist to feel understood?

Not always, but many people find it easier to relax when they know their therapist “gets it.” An LGBTQ+ affirming therapist brings cultural understanding and awareness of the unique stressors queer folks face, so you don’t spend sessions explaining the basics. That frees up space to focus on your real goals.

How does internalized homophobia show up in mental health?

Internalized homophobia can look like feeling “not good enough,” downplaying your identity, or avoiding LGBTQ+ spaces. It may show up as shame, low self-esteem, or trouble being open in relationships. Therapy can help you recognize where those beliefs came from and start replacing them with self-acceptance and pride.

Is online therapy safe for LGBTQ+ clients?

Yes. Online therapy gives you privacy and flexibility, especially if you live in a place where in-person options feel limited or unsafe. Sessions happen in a secure, encrypted platform, so you can access affirming care from wherever you are without worrying about exposure or judgment in your local community.

What is the Safe and Sound Protocol?

The Safe and Sound Protocol (SSP) is a listening-based therapy that uses specially filtered music to calm the nervous system. It’s designed to help with anxiety, focus, and emotional regulation by making your body feel safer. Sessions can be done in-office or at home with therapist guidance.

How does SSP help with anxiety?

Anxiety often comes from a nervous system stuck in “fight or flight.” SSP helps by gently training your body to feel safe and grounded through sound. Over time, this can make it easier to handle stress, connect with others, and feel less reactive to everyday challenges.

Who is SSP for?

SSP is used with both kids and adults who struggle with anxiety, stress, sensory sensitivity, or regulation difficulties. It’s often chosen by people who feel “on edge” all the time or who have trouble relaxing, connecting, or focusing. It’s a flexible tool that can be tailored to your needs.

Is SSP safe to do at home?

Yes. Many clients listen to SSP at home through a secure app, while checking in with their therapist to make sure the pace feels right. Sessions are short and gradual, and you can pause anytime. Having support ensures the process stays safe and grounding, not overwhelming.

How long does SSP take to work?

Most people notice shifts after a few sessions, like feeling calmer, sleeping better, or handling stress with more ease. The full program usually takes a few weeks, but results vary. Some clients repeat or revisit SSP as part of ongoing nervous system support to keep the benefits strong.

Is online therapy as effective as in-person therapy?

Yes. Research shows online therapy can be just as effective as in-person care for anxiety, depression, and many other concerns. With video sessions, you get the same personalized support and tools, plus the comfort of being in your own space and skipping the commute.

What do I need for a virtual therapy session?

All you need is a private space, a device with a camera, and a reliable internet connection. Headphones can help with focus and privacy. Many clients find being at home actually makes it easier to open up and practice new skills during therapy.

Can I do therapy from anywhere in the state?

Yes. As long as you’re physically located in a state where I’m licensed, you can attend sessions from anywhere, your home, office, or even while traveling in-state. This flexibility makes it easier to fit therapy into your schedule without losing consistency.

How private is online therapy?

Sessions happen on a secure, HIPAA-compliant video platform. That means your privacy is protected with encryption and safeguards designed for healthcare. You’re in control of your environment, so you can choose a spot where you feel comfortable and confident that your conversation stays private.

Do you see young adults and college students online?

Yes. Many of my clients are students or young adults who appreciate the flexibility of virtual therapy. It’s a great option if you’re balancing classes, work, or figuring out next steps in life. Sessions can fit into your schedule without the stress of traveling to an office.

Does insurance cover online therapy?

In most cases, yes. Many insurance plans treat online therapy the same as in-person care. I work through platforms like Alma and Headway to make it easier to check your benefits and see what’s covered. If you’re paying out of pocket, I can provide invoices for reimbursement.

Do you take Alma, Headway or Tava?

Yes. I partner with all three Alma, Headway, and Tava to accept insurance. These platforms handle billing directly with your provider, so you don’t have to manage the paperwork yourself. They also make it simple to confirm coverage before starting therapy, so you know what to expect financially.
* Insurance is an imperfect thing and sometimes these estimates can be wrong.

How much does therapy cost without insurance?

If you’re paying out of pocket, session fees vary depending on length and type of service. Many clients choose private pay for flexibility and privacy. I can provide a superbill for possible reimbursement, but I’ll always walk you through costs upfront so there are no surprises.

Intake for all new clients: $165

38-50 Minute Session: $125

How often should I come to therapy?

Most people start with weekly sessions to build momentum. As you gain tools and confidence, we may move to biweekly or monthly check-ins. The pace is flexible and depends on your goals, how you’re feeling, and what kind of support you need at different stages.

Can I switch therapists if it doesn’t feel like a good fit?

Absolutely. Finding the right therapist is like finding the right pair of shoe, the fit matters. If it doesn’t feel right, you can switch at any time. A good therapist will respect that choice and support you in finding someone who works better for your needs.

What are your fees for therapy?

A first appointment/intake is $165 and a standard 50-minute session is $125. If you’re using insurance, your copay or deductible may apply instead. I can help you check benefits through Alma or Headway before starting therapy.

Do you provide emotional support animal (ESA) letters?

Unfortunately, no. ESA letters are considered a type of prescription, and as a master’s-level therapist, I am not a prescriber. I can support you in processing the emotional benefits of animals and explore ways they help your mental health, but I cannot provide formal ESA documentation.