What Makes Therapy Work?

There’s no one-size-fits-all approach to therapy. Decades of research tell us that the relationship between client and therapist matters more than any specific technique. I’m here to help you feel more like you—and that starts with creating a space where you don’t have to pretend or perform. You won’t have to figure this out alone—and you don’t have to settle for therapy that doesn’t feel right. We’ll tailor this process to what actually helps you grow.

Therapeutic Approaches I Use

I draw from several powerful frameworks that help us understand behavior and guide change. Together, we’ll explore the layers that make you, you. That includes your family, community, cultural identity, and the broader systems of power, privilege, and marginalization that impact your lived experience.

• Cognitive Behavioral Therapy (CBT): An evidence-based approach that helps shift unhelpful thoughts, behaviors, and beliefs.

• Solution-Focused Brief Therapy (SFBT): A goal-oriented method that builds on your strengths and helps you make small, meaningful changes right away.

• Dialectical Behavior Therapy (DBT) skills: Especially helpful for emotional regulation and tolerating distress.

• Mindfulness strategies: To help you stay grounded and present.

• Narrative Therapy: To reframe internalized stories and see yourself through a more empowered lens.

How Long Does Therapy Take?

I believe therapy should feel collaborative, focused, and efficient—not endless.

Within the first 2–3 sessions, we’ll identify clear, specific goals. Many of my clients notice subtle shifts in the first 2–6 weeks. Most of my clients meet their initial therapy goals within 3-6 months and then set bigger goals. Many clients who stay on for a year or more often say things like: “I never imagined I’d be where I am now.”