What To Expect From Therapy in Sacramento
You’re tired of pretending you’re “fine” and avoiding and distracting aren’t working, so you finally decide it’s time to find a therapist in Sacramento. There’s so much uncertainty in life, maybe you’re even feeling unsure if you can count on yourself anymore, so you want to know what to expect from therapy.
You probably have some questions about what happens during a typical therapy appointment, how the therapy process actually works, what kinds of therapy are there, and what therapists may expect of you too.
What to expect from a therapist in Sacramento?
The greater Sacramento area is fairly diverse, both geographically and demographically, so that means that you have a variety of psychologists, therapists, or counselors to choose from. It also means that you’ll likely find many different therapy approaches based on what kinds of issues you want to address and what kind of style works best for you. (For questions to ask a prospective therapist in Sacramento, see my previous blog here.)
There are many different ways to experience the benefits of therapy, including via online video therapy, sitting in an office together, mindful body or somatic movement, trauma-specific modalities, in a yoga or expressive arts therapy studio, and even walk-and-talk therapy outside. All of these are valid and helpful methods depending on what kind of support works best for you.
Mind-body therapy approaches
I use a unique combination of mind-body approaches to support mood stability and emotion regulation, healthy self-awareness, and improved self-worth. My clients benefit through a holistic integration of cognitive, emotional, physiological, and behavioral methods. Depending on your goals and learning styles, together we can incorporate mindfulness-based cognitive therapy, somatic movement, brainspotting, expressive arts, self-compassion, circadian rhythm regulation, and relational dynamics to prioritize your needs.
How long are typical therapy sessions?
Most typical therapy sessions are 45-50 minutes in length and are scheduled once a week. Depending on the type of therapy and the style of the therapist, the appointment length can be from 30 minutes to 90 minutes or even longer. The frequency of appointments may vary too, depending on the type of treatment, but for most therapies, outcome research shows that weekly appointments develop better therapeutic relationships and support faster progress. If you work with me, I meet with clients on a weekly basis at a specific day and time for 50-minute therapy sessions.
Once you schedule your first appointment, the therapist will probably have you complete some paperwork, similar to when you begin with a new dentist, chiropractor, or even massage therapist. If you work with me, you’ll complete all the intake forms online through an easy to use and secure client portal so we won’t have to waste time filling out paperwork during the first appointment.
What happens in the first therapy appointment?
During the first 1-3 appointments—called intake, evaluation, or assessment sessions—the therapist may ask a lot of questions about what brings you to therapy now, what’s happened in your past, and/or what you want to change for your future. Your therapist may also ask you to complete questionnaires about your moods, stressors, relationships, health history, and how you’re currently handling stress.
One of the goals at the beginning of therapy is for you and the therapist to get to know each other a bit to ensure it’s a good fit for both of you. It’s also important for the therapist to understand what it is you want from therapy so they can assess whether they have the appropriate training and/or specialty skills to meet your therapy needs. Be sure to ask questions of your therapist, remember—you are the customer.
If you work with me, my goal for those first three therapy sessions is to ask a lot of questions and listen intently to truly understand you and what you specifically need from a therapist. It’s really important to me for you to feel heard, seen, validated, and comfortable with me, even if the therapy process itself is uncomfortable.
It’s really normal to feel nervous beginning therapy
If you work with me, we’ll begin with exploring if therapy did what you wanted it to do, what would be different in your life in three to six months? Exploration of what’s not working in your life right now and what you’re hoping will change with therapy helps to create goals and a direction for your treatment. I work collaboratively with my clients, inviting questions, feedback, and careful listening to your needs.
How does therapy create change in my life?
First, weekly therapy provides a consistent time and space to focus on just you with the support and accountability of a skilled therapist. Your weekly therapy appointment is a commitment you make to yourself and is truly one of the best forms of self-care.
Another crucial aspect of effective therapy is experiencing a safe and supportive therapeutic relationship. Your therapist should provide a caring and non-judgmental environment without imposing their own values or opinions on you. Fostering healthy relationship skills are an essential part of the therapy process. Over time, as you develop a rapport with your therapist, you’ll learn how to feel increasingly comfortable opening up and sharing vulnerable aspects of your life. Trust-building is another skill learned through the consistent support, confidentiality, and reliability of your therapist.
Expect therapy to also be a place of exploration to support understanding of the “why” as well as the “what and how” to create the transformation you want. Therapy helps you gain insight into the patterns of your relationships, perceptions of yourself and others, and unhelpful behaviors that may keep you stuck in pain, confusion, resentment, or an unfulfilled life. This increased self-awareness can empower you to make positive changes.
A safe place to learn & practice new insights and skills
Therapy often involves learning new coping strategies and skills to better manage challenges and improve your well-being. This may include developing healthier communication patterns, practicing relaxation techniques, challenging negative thinking patterns, or implementing self-care practices.
My clients learn a lot about themselves as they increasingly recognize the cues to stress, anxiety, or trauma responses and put into practice boundaries and skills that empower self-confidence and self-worth.
Therapy can be fun as well as hard work
Expect therapy to be challenging at times, especially when you’re processing the things you’d rather avoid. I support my clients by processing the fear that drives the avoidance, so that when you feel safe enough to delve into the hard stuff, you have the skills and the support to help you through it.
Therapy isn’t always hard and uncomfortable. My clients tell me that sometimes it’s fun, full of laughter, and exciting too. As the therapeutic treatment continues, expect your therapist to check in with you to evaluate your progress towards the established goals. I encourage my clients to regularly provide feedback on what is and isn't working in therapy, and together, we can adjust the approach if necessary.
Remember, therapy is a collaborative process, and finding the right therapist who creates a safe and non-judgmental space for you is essential. If you feel that your therapist is not meeting these criteria or if you feel unheard or uncomfortable, it's crucial to communicate your thoughts and feelings with the therapist, and/or consider exploring other options.
I hope this information helps you know what to expect as you begin therapy in Sacramento. I’m happy to help you further by offering a free 15-minute video consultation to answer any other questions you have about what to expect if you want to work with me.
If you’re looking for support around managing chronic stress, perfectionism, trauma, or anxiety treatment in Sacramento, click here. You can also learn how I support folks through therapy for depression or bipolar disorder treatment.