What Happens in a Therapy Session?

I can only speak for the sessions I’m part of—but I’d love to give you a glimpse into what therapy tends to look like when you work with me.

First of all... it depends!
There are definitely guidelines, and yes, there are some wrong ways to do therapy—but within that, there’s also a lot of room for flexibility. Therapy doesn’t have to look one specific way.

When I first meet with someone, I tell them this: I don’t want therapy to be something you dread. Sure, it’s not always fun to unpack the tough stuff—but it doesn’t have to be miserable either. My approach is conversational and down-to-earth. I’m not here to lecture or assign you homework like a teacher. I guide gently and pepper in ideas along the way. While we talk, here’s what I’m often focused on:

👀 Alternate Perspectives

It’s really hard to get an unbiased view of things when you’re in the middle of them. I listen to truly understand what’s going on and offer alternate ways of seeing the situation—when it feels helpful and appropriate.

💭 Problem Solving

You can absolutely problem-solve on your own—and many people do. But if you’re feeling stuck or going in circles, therapy can help. Having an unbiased perspective makes it easier to sort through options, clarify what you actually want, and make decisions that feel aligned with your values. We can explore the “what ifs,” the pros and cons, and what feels right for you.

🧠 Shifting Thought Patterns

I printed out a handout labeled “Unhelpful Thought Patterns” during my very first month as a provisional therapist back in 2014—and I’ve used it nearly every working day since.
Unfortunately, our brains are often wired to see the worst. Add in anxiety, depression, or trauma, and those thoughts can get even louder.
We have thousands of thoughts a day. If they’re constantly working against us, we feel stuck—or worse. In session, I help people notice and shift those patterns.

🌀 Processing

I’ll be honest—I used to hate the word “processing” because it felt vague. But I’ve come to appreciate it deeply. There’s so much value in saying things out loud to someone who’s not emotionally entangled in your life. It can bring clarity, relief, and insight in ways that thinking alone just doesn’t.

🛠 Coping Skills

Once we notice what isn’t working, we need to figure out what does. I work with people to tweak, build, or learn coping strategies that actually make sense for their real lives. Not every skill fits every person—so we explore and adjust as we go.

Ultimately, my goal is to work myself out of a job. I want you to feel equipped to manage things without me. Therapy is about building something that lasts, even when the sessions end. That means learning how to trust your own insight, respond to challenges with confidence, and feel grounded in who you are. I'm here to support that process—not to be a permanent fixture, but a stepping stone.