Each session is a one-hour appointment. We will end our meetings earlier than the full hour to give you some needed time to transition to your daily activities. 

If you specifically seek advice from me, I am more than willing to offer my insights and perspectives. Together, we can explore various options to help you determine what feels appropriate and how to best address the issue for which you're seeking guidance. My primary focus is on creating a safe and non-judgmental space where you can vent, unburden yourself, connect with your thoughts and feelings, and seek support and guidance to confront difficult emotions and overcome challenges. I will never shut you down by unilaterally offering advice or imposing my opinions and suggestions upon you.

In our sessions, you are encouraged to talk about anything you feel like discussing, or to speak freely about whatever comes to mind—whether it's your current emotions, thoughts, memories, associations, concerns, or questions. The only expectation is that you feel safe and comfortable in my presence. If for any reason you don't feel safe or comfortable, please let me know, so we can address it together. You're also invited to take the lead in directing the conversation based on what you find most pressing or beneficial. 

If you find yourself feeling better and not grappling with challenging emotions, that's great, and we can focus on that positive shift. We can discuss your newfound emotional well-being, your experiences with effectively managing emotions independently, and your thoughts on the positive changes and progress you have made. The space we share is open for you to talk freely about a range of topics, whether they are life events, relationships, hopes, goals, achievements, or ideas you're excited about.

If you find yourself in this situation, know that it's totally okay, and simply let me know and we'll navigate it together. Moments of silence or pauses during therapy sessions are both normal and common. While silence may initially feel awkward, it also offers an opportunity for relaxation and introspection. If your mind goes blank and you find peace in the silence, feel free to embrace it. Sometimes, you may need these quiet moments to connect with your thoughts and feelings, especially when you feel safe enough in our sessions.

The duration of therapy varies from person to person. Therapy lasts as long as it needs to, and as long as you feel you need it. Long-term therapy doesn't follow a strict agenda or timeline, as it aims to respect each individual's unique life journey, experiences, and needs. Therapy concludes when you feel ready to end it or take a break.

• DBT Tools for Emotional Regulation

Time Blocking

Schedule specific blocks of time to work on tasks, appointments, or activities. This helps structure your day and reduces distractions.

Action Plan:

• Schedule an hour in the morning for answering emails, followed by a 2-hour block for working on a project.

Prioritization and Organization

Categorize tasks into four quadrants based on their urgency and importance. Focus on completing tasks in the order of their priority.

Action Plan:

• Urgent and important tasks are given top priority, followed by important but not urgent tasks, then urgent but not important tasks, and finally, tasks that are neither urgent nor important.

Break Tasks into Smaller Steps

Break down complex tasks into smaller, more manageable sub-tasks. This helps make tasks feel less overwhelming and promotes a sense of accomplishment.

Action Plan:

• Instead of writing "clean the house" on your to-do list, break it into smaller tasks like "clean the kitchen," "vacuum the living room," and "organize the bedroom."

Minimize Distractions

Identify and eliminate distractions in your environment, such as turning off notifications, using noise-canceling headphones, or creating a designated workspace.

Action Plan:

• Turn off social media notifications on your phone while working on important tasks.

Progressive muscle relaxation

Action Plan:

• Tense and relax muscle groups throughout your body to release tension and promote relaxation.

• Start with your toes and work your way up to your head, tensing each muscle group for 5 seconds and then relaxing it for 30 seconds.

Limit exposure to stressors

Action Plan:

• Reduce the amount of time spent engaging with anxiety-provoking situations, news, or social media.

• Limit checking news or social media to specific times of the day and avoid these activities close to bedtime.

Prioritize sleep

Action Plan:

• Establish a consistent sleep schedule and bedtime routine to ensure you get adequate rest and rejuvenation.

• Aim for 7-9 hours of sleep each night and create a calming bedtime ritual, such as reading or taking a warm bath.

Engage in physical activity

Action Plan:

• Incorporate regular exercise into your routine to improve mood, reduce stress, and maintain overall health.

• Choose activities you enjoy, like walking, swimming, or dancing, and aim for at least 30 minutes of moderate-intensity exercise five days a week.

Maintain a balanced diet

Action Plan:

• Focus on consuming a variety of nutrient-dense foods to support physical and mental well-being.

• Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your daily meals and snacks.

• Core Exercise 1 Examine Thoughts

• Core Exercise 2 Change Mindset

• Essential Skill 1 Self Regulation

• Essential Skill 2 Grounding

• Coping Skills