Guides and resources

• Acceptance & Commitment Therapy

  A great deal of suffering comes not from what we feel, but from how hard we work not to feel it. Acceptance and Commitment Therapy — usually called ACT — starts from that observation. Rather than trying to argue a painful thought away or wait until you feel better to live your life, ACT helps you make room for what is actually here and then move toward what matters to you, with the feeling along for the ride.

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• Psychodynamic Therapy

  Some patterns are easy to see and strangely hard to change. You keep choosing the same kind of partner. You go quiet in conflict before you have decided to. You achieve the thing and feel nothing. Psychodynamic therapy begins with the idea that these patterns make sense — that they were learned somewhere, usually early, usually for good reason — and that understanding where they came from is part of how they loosen.

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• Depth Psychology

  Depth psychology is interested in what lives below the symptom. The anxiety, the sleeplessness, the relationship that keeps going the same way — these are treated not as malfunctions to be eliminated but as messages, often from parts of you that have not had a voice in a long time. It is slower work than skills-based therapy, and for many people it goes somewhere the practical kind could not reach.

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• Somatic & Body-Based Work

  You can understand your anxiety perfectly and still feel it every morning in your chest. That is because a great deal of what we carry does not live in words. It lives in the shoulders that never drop, the breath that never quite completes, the stomach that tightens before a particular phone call. Somatic, body-based work brings that layer into the room.

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• Breathwork in Therapy

  Breath is the one lever of the nervous system you can reach directly. You cannot order your heart rate down or your muscles to unclench, but you can change your breathing — and the rest follows. In therapy, breathwork is a way of helping the body settle enough that the deeper work becomes possible.

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• Holistic Psychotherapy

  You are not a symptom list. You are a whole person — a mind, a body, a history, a set of relationships, a sense of meaning, all of it interacting all of the time. Holistic psychotherapy simply takes that seriously. Rather than isolating one problem and treating it in a vacuum, it asks how everything in your life is touching everything else.

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• What to Expect in Your First Session

  Starting therapy is a strange errand. You are agreeing to tell a stranger the things you have told almost no one, and it is completely normal to feel unsure how to do that. Here is what the beginning actually looks like, so at least the logistics are not a mystery.

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• How to Choose a Therapist

  Choosing a therapist is oddly high-stakes shopping. You are picking the person you may eventually tell things you have told no one, mostly on the basis of a photo and a paragraph. Here is what actually matters, and how to tell whether you have found it.

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• Therapy or Coaching?

  Therapy and coaching can look similar from the outside — both are conversations with a professional about your life. But they are built for different jobs, and choosing the wrong one can cost you months. Here is a plain guide to the difference.

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• Using Out-of-Network Benefits

  Insurance language around therapy is needlessly confusing, so here it is in plain terms. I am an out-of-network provider, which means I do not bill insurance companies directly. But depending on your plan, you may still be able to get a meaningful portion of your session fees reimbursed. Here is how that works.

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• Sliding Scale Therapy

  A sliding scale is exactly what it sounds like: a fee that adjusts based on what a client can realistically pay, so that therapy is not reserved only for people with comfortable margins. I offer a sliding scale for eligible clients, because the people who most need support are often the ones stretched thinnest.

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• Does Online Therapy Work?

  The short answer is yes, for most people and most concerns — the research on video therapy has become quite clear on this. The longer answer is more useful: online therapy works very well for some situations, and some people genuinely are better served in person or by a higher level of care. Here is an honest version of both.

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• Privacy in Online Therapy

  Therapy only works if you can speak freely, and you can only speak freely if you trust that what you say stays protected. So privacy is not a technical footnote — it is the foundation. Here is how it works in online therapy, in plain language, including the honest limits.

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• Your Good Faith Estimate

  Since 2022, a federal law called the No Surprises Act has required healthcare providers — including therapists — to give uninsured and self-pay clients a clear, written estimate of expected costs. That document is called a Good Faith Estimate, and it exists so that you are never left guessing what care will cost. Here is what it means for you, in plain English.

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• How Often Should I Come?

  One of the first practical questions people ask is how often therapy should happen — weekly, every other week, once a month? The honest answer is that it depends on you and what you are carrying, but there are some reliable guideposts. Here is how I think about it.

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If any of this sounds familiar, we can start there.

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