My individual therapy rate is $220 per session. This "Good Faith Estimate" of anticipated therapy costs will be provided in my first email from our scheduling and document management software, SimplePractice, prior to the start of treatment as required by Title 45, section 149.610 Code of Federal Regulations. My couples and family therapy rate is $240 per session, and is sometimes extended to 90 minute sessions. Private pay and insurance co-pay: You will be asked to provide a credit card number on the secure SimplePractice site, and you will be automatically billed at the end of each session for the full amount. If you have insurance, Kaiser and Medi-Cal (through Health Plan of San Mateo) will allow me to bill them directly for services you may qualify for. However, sometimes a co-payment is required from you, which you may already be familiar with, visiting your other physicians. This co-payment will be billed for any in-person sessions we have, directly to the credit card you have on file on SimplePractice. For other insurance types that I am not covered by, I can provide a “SuperBill” to you by email at the end of each month, or upon request, so that you can seek reimbursement from your insurance carrier for the fees you paid directly to me.

Typically, sessions are scheduled once a week, at the same day and time each week. We can count on that, unless an illness or vacation prevents us from meeting in person. We can meet on Zoom for some sessions, as situations arise. But clients need to make a commitment to attending each week, even when the emotional work is hard. Each session is 50 minutes long. We leave a few minutes at the end of each session for wrap up and discussion of what may present itself in the coming week. One Life Counseling has a 24 hour late cancellation policy. You will be charged your full session fee if you miss a session and have not notified me by email 24 hours prior to your appointment. Please attempt to make all sessions, and if possible, we may be able to find another time slot to make up your missed session, rather than have you incur the fee for a missed/canceled session. More than 2 missed sessions may indicate that we need to choose another day/time that is more convenient to you, or to postpone treatment until you are able to commit to weekly therapy.

Psychotherapy is a science-based support that helps us move from our unconscious thoughts and behaviors to more deeply understanding why those habits of mind were once useful. Perhaps we have outgrown those coping mechanisms, but don’t really know how to employ more effective ones. A therapist can act as witness, guide, teacher, mentor and resource provider to help along the journey of change. Sometimes therapy can include talk therapy, but it can also include role playing, mindfulness, relaxation and emotional regulation strategies, goal planning and steps for growth and change, play therapy, music, literature, and art, as ways to increase self awareness and to get clarity on how we want life to be. Therapy also helps to sustain motivation, so that achievement of our goals becomes a reality. I like to employ a few interventions that people seem to benefit from. One is an understanding of self, through various questions, and the use of a personality indicator, called the Enneagram. This can help us to see the ways we attempt to “do life” compared to the ways others in our families, friendships and careers are doing their life. It can help to take it less personally when we are not understood by others, or when we do not understand the motivations of our partners and family members. The other approach is Internal Family Systems, (IFS), which sheds light on our defense mechanisms and interactions with others, particularly those formed in childhood. I also use guided imagery and relaxation exercises to help revisit places in our childhood where we may have left parts of ourselves behind in order to survive. Through our subconscious, we can reclaim those parts of our power and release self-limiting beliefs. We can also use cognitive behavior therapy (CBT) techniques to change ways of thinking or responding, and to reinforce new healthy behaviors.

Therapy is a very effective tool. It can provide reassurance, understanding, insight and support. But it is only one hour in your full week. Therapy works best if you are also working on your awareness, by keeping a journal, reading articles or books suggested by the therapist, trying out new ways of communicating or thinking, asking yourself prompting questions each morning, or reading special affirmations. Some clients will make a vision board collage representing future goals. Other work may include letters to self, or others, which may (or may not ever) be sent. Sometimes, I may suggest a certain poem or song lyric, other times we may work on an entire motivating song playlist. I may also recommend books or parts of movies, to highlight a type of interaction or behavior. Still other times, drawing or clay work may be encouraged. I may also suggest or set up a visit to ancillary self-care. These support activities will be discussed in session, and whenever possible, guided by the therapist. Therapy works best with open, honest communication. If there is something that made you feel uncomfortable, please be brave and share it with me. Although I do not require weekly feedback forms (typical of CBT therapy), you and I co-create the therapy, and we are traveling this part of your journey together. You can help me tailor it to you by letting me know what works best for you.

Weekly individual psychotherapy is a process. It is not an emergency, one-visit intervention. If you are in need of emergency care (physical or psychological), please please call 911 or visit your local psychiatric emergency hospital. The following resources may also be helpful in a time of crisis: Suicide Hotline Dial 988 988lifeline.org or 24/7 Crisis Hotline 650-579-0350 NAMI HelpLine is available M-F, 10 a.m. – 10 p.m. ET. Call 800-950-6264, text “helpline” to 62640, or chat online. In a crisis, call or text 988 (24/7) National Sexual Assault Hotline: 1-800-656-4673 CORA - Community Overcoming Relationship Abuse: 1-800-300-1080 National Domestic Violence Hotline: 1-800-799-7233 Report Elder or Dependent Adult Abuse: 1-800-675-8437 24 Hour Alzheimer's Caregiver Helpline: 1-855-476-7600 Child Abuse and Neglect Hotline: 650-802-7922 or 800-632-4615 California County Emergency Response Child Abuse Reporting California Parent & Youth Helpline: 855-427-2736 California Youth Crisis Line: 1-800-843-520 Kara - Grief Support: 650-321-5272 National Eating Disorders Helpline: 1-800-931-2237 24 Hour Alzheimer's Caregiver Helpline: 1-855-476-7600 Al-Anon & Al-Teen: 1-888-425-2666 Society for the Advancement of Sexual Health SASH: 610-348-4783 One Life Counseling Center 650-394-5155