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Bright Cozy Livingroom

Individual Therapy

ACT-based counseling for anxiety, stress, grief, chronic illness, life transitions, and the patterns that keep you feeling stuck.

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WHAT THIS WORK IS

Helping you respond differently when life becomes difficult.

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People begin individual therapy for many reasons. You may be overwhelmed by anxiety, struggling with a loss, adjusting to an illness, feeling disconnected from your life, or repeatedly finding yourself in patterns that no longer work.

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Sometimes you know exactly what is wrong. Other times, you simply know that something needs to change.

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Acceptance and Commitment Therapy helps you understand what is happening, notice the patterns that may be keeping you stuck, and begin making workable changes.

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The goal is not to eliminate every difficult thought or feeling before you begin living. It is to help those experiences have less control over what you do next.

Our 
Approach

We use Acceptance and Commitment Therapy, or ACT, an evidence-based behavioral approach focused on psychological flexibility.

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Rather than treating a symptom as an isolated problem, we look at the larger context:

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✔What is happening when the problem appears?

✔ What do you find yourself doing in response?
✔ Does that response help in the moment but create additional difficulties over time?

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Together, we work on helping you:

  • Understand recurring emotional and behavioral patterns

  • Respond more flexibly to difficult thoughts and feelings

  • Step back from self-criticism, worry, and rigid personal rules

  • Clarify what matters to you

  • Take meaningful action even when discomfort is present

  • Build skills that can continue helping beyond therapy​

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Individual therapy may be helpful when you are experiencing:

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  • Anxiety, panic, or persistent overthinking

  • Depression, low motivation, or disconnection

  • Stress, burnout, or feeling constantly overwhelmed

  • Grief, loss, or major life changes

  • Chronic illness, pain, or medical uncertainty

  • Trauma or difficult past experiences

  • Relationship or family concerns

  • Problems with boundaries or people-pleasing

  • Harsh self-criticism or feeling that you are never doing enough

  • Questions about purpose, identity, or direction

  • Patterns you understand intellectually but still struggle to change

 

You don’t need to have a diagnosis or be in crisis to begin therapy. Sometimes the starting point is simply recognizing that the way you have been handling something is no longer working.

Common Reasons People Begin Therapy

OUR 8-STEP PROCESS

8 Steps to Couples Therapy

1. Understand What Brings You In

We begin with what is happening now and what you would like to be different.

2. Notice the Patterns

We look at when difficulties appear, how you respond, and what consequences follow.

3. Clarify What Matters

Therapy becomes more useful when it is connected to the person you want to be and the life you want to build.

4. Make Room for Difficult Experiences

You learn ways to approach uncomfortable thoughts, emotions, memories, and physical sensations without automatically struggling against them.

5. Unhook From Unhelpful Stories

We practice noticing thoughts and personal rules without treating them as commands that must determine your behavior.

6. Strengthen Present-Moment Awareness

You learn to recognize what is happening as it occurs, creating more room to choose your response.

7. Take Workable Action

We identify practical steps that move you toward what matters without requiring you to feel completely ready first.

8. Carry the Work Into Daily Life

The aim is to develop skills you can use outside the therapy room and long after therapy ends.

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WHO THIS IS FOR

Individual therapy may be a good fit if you are:

  • Ready to look more closely at patterns in your life

  • Open to learning through conversation and experience

  • Willing to practice new responses between sessions

  • Interested in building a meaningful life, not only reducing symptoms

  • Looking for practical, compassionate, and collaborative support

You don’t need to know exactly what you want from therapy before you begin. Part of the work can be figuring that out together.

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SESSION STRUCTURE

Individual sessions are usually:

  • Approximately 50 to 60 minutes

  • Weekly or biweekly, depending on your needs

  • Available in person or through telehealth when appropriate

  • Collaborative and adapted to what is happening in your life

  • Supported by practical exercises between sessions when useful

The length and frequency of therapy are decided together rather than prescribed in advance.

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RATES & OPTIONS

Individual therapy may be covered by your health insurance. Coverage, copayments, and deductibles vary by plan.

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Lower-cost counseling may also be available through our Flexible Access Program and supervised clinical residency.

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Our team can help you understand the available options before scheduling.

You Don’t Have to Have Everything Figured Out

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Beginning therapy doesn’t require a perfect explanation of what is wrong or a clear plan for fixing it.

You can begin with what is happening now.

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