Starting therapy can feel like a big step. Whether you've been in therapy before or this is your first experience, my goal is to create a space where you feel comfortable, understood, and supported.

Therapy is collaborative, thoughtful, and paced to meet you where you are. Together, we'll work to better understand what's contributing to your current challenges while building practical tools that help create meaningful, lasting change.The Intake Session

Your First Appointment

Your intake appointment lasts approximately 75–90 minutes and gives us time to get to know one another without feeling rushed.

During our first session, we'll discuss:

• What brings you to therapy now

• Your current concerns, stressors, and goals

• Relevant life experiences and relationships

• Strengths, coping strategies, and supports

• What you hope will be different as therapy progresses

We'll also talk about whether my approach feels like a good fit for your needs and answer any questions you may have about the therapy process.

There is no expectation that you'll share everything during the first session. We move at a pace that feels safe, respectful, and manageable.

Ongoing Therapy

Most therapy sessions are 50–55 minutes, although extended 75–90 minute sessions are available when clinically appropriate, particularly for EMDR or deeper trauma work.

Depending on your goals, therapy may include:

• Reducing anxiety, chronic stress, and burnout

• Learning practical coping skills

• Processing trauma through EMDR when appropriate

• Exploring relationship patterns

• Navigating life or career transitions

• Building healthier boundaries and self-compassion

• Strengthening emotional flexibility and resilience

Some sessions focus on insight and reflection. Others are more practical and skills-based. Most include a combination of both.

My Approach

I believe meaningful change happens through both understanding and experience.

Rather than simply talking about problems, we'll work together to identify patterns, practice new ways of responding, and gradually build lasting change that carries into everyday life.

My work integrates evidence-based approaches including:

• Cognitive Behavioral Therapy (CBT)

• Acceptance and Commitment Therapy (ACT)

• EMDR

• Trauma-informed therapy

• Mindfulness

• Relational and parts-informed approaches

Each treatment plan is individualized based on your goals, personality, and life experiences.

What Sessions Often Feels Like

Clients frequently describe sessions as:

• Warm and collaborative

• Calm and emotionally grounding

• Practical without feeling rushed

• Insightful without becoming overwhelming

• Flexible enough to meet real-life challenges

You don't need to know exactly what to talk about before you arrive. We'll figure it out together.Pace and progress

This work is not about pushing for quick fixes.

What Progress Looks Like

Therapy rarely changes everything overnight.

More often, progress happens gradually and becomes noticeable in everyday life.

Over time, many clients notice they are:

• Feeling less overwhelmed by stress

• Responding instead of reacting

• Setting healthier boundaries

• Feeling more confident in relationships

• Understanding themselves with greater compassion

• Making decisions with more clarity

• Feeling more like themselves again

The goal isn't perfection. It's helping you live with greater steadiness, flexibility, and confidence.

Is This a Good Fit?

My practice may be a particularly good fit if you:

• Are navigating anxiety, burnout, trauma, or a major life transition

• Tend to be thoughtful, driven, or highly responsible

• Often feel pressure to hold everything together

• Value practical tools alongside deeper insight

• Want therapy that is collaborative, compassionate, and evidence-based

Ready to Get Started?

If this approach feels like a good fit, I'd be happy to meet with you.

Schedule an Intake

Not quite ready? I also offer a complimentary 15-minute consultation to answer questions and help you decide whether we're a good fit.

I provide therapy for adults throughout Minnesota via secure telehealth, with in-person appointments available in St. Paul.