What is an Actual Therapy Session Like?

During the free consultation for mental health counseling that I offer prospective clients, I’m often asked what therapy sessions will be like with me. It’s a great question and there are different answers to it depending on what the person is seeking counseling for. 

I’d say the most Important thing about mental health therapy with me is that I come from a person-centered approach. This means a client will always be met with transparency,  authenticity,  empathy and unconditional positive regard. The second important thing is I bring myself to the counseling session, in a way that perhaps not all therapists do. I may share or disclose something if I feel that it will be therapeutically beneficial to the client. I use myself as a tool to increase client’s secure attachment and their feeling of being seen, felt, cared for, listened to and understood. 

A Typical Counseling Session

A typical counseling session with me may include a few minutes of settling in with the breath, grounding or self compassionate mindfulness. I usually ask for an update from our last session. I will also check in about self care and any potential risks, including suicidality. Then I ask what the client would like to focus on and recap from last session if suitable. There may be a specific issue or an overall goal we are working towards. Some therapy sessions may include an activity or intervention. Other times it may be a conversation that includes mindfulness and a focus on a sensation or experience. During our work together, a question I pose is how will you know therapy is working, what changes will you see in your life and how will you feel differently.

Therapeutic Resources and Suggestions

I often give podcast, book or movement suggestions. A few of my favorites for different issues include:

1. For depression or a desire to move the body while experiencing low energy, I often recommend a short chi gong practice. I really like this one for mood lifting. It is less than 20 minutes, will not be too taxing physically and you can feel some level of improvement almost instantly after doing it. She has lots of different types of chi gong videos, including grounding and a daily practice as well.

2. A podcast suggestion I often make for people experiencing depression, stress or burnout is Brene Brown’s interview with the Nagoski sisters and their book on Burnout. It offers useful tips on how to break the stress cycle and how to manage stress in a nourishing manner.

3. A short breathing mindfulness practice that I often lead client in or share with them so they can practice on their own is Rick Hanson’s 5 Breathes. It is less than 6 minutes long.

4. For attachment education and an assessment of your attachment style, Diane Poole Heller’s website has a ton of information for mental health therapists and non-therapists. 

5. Kirsten Neff’s Fierce self compassion mindfulness practices are really wonderful and I recommend all of them.
6. A great mental health app that has many free features, daily mood charting and self care suggestions is Sanvello.

The Next Step to Beginning Therapy

If you are considering therapy, please contact me for a free consultation. The relationship between therapist and client is the most important factor for a positive therapeutic experience. It is imperative that you feel comfortable with me and vice versa. I am also able to help refer you to another counselor that may be a better fit for your mental health needs. Please reach out to me for additional information. If you are in crisis and need immediate care, please call the National Suicide Prevention Lifeline 1-800-273-8255. Or the Multnomah County crisis line at 503-988-4888. Please take care of yourself. And please share the therapeutic resources on this page with those who will benefit from them.