It's common to not know what to expect in therapy, especially if you have never had therapy before. Here are some questions and answers about what to expect in therapy with me:
 
What is therapy and why might I seek therapy?
Therapy, or psychotherapy (more specifically) is a process between a licensed therapist (or associate on track to become licensed who has a licensed supervisor) and a therapy client (or clients if it's couples, family, or group therapy). It's a way to improve mental health, mood, communication, and challenges you have with behaviors, relationships, turmoil, stress, loss, transitions, etc. It can also be a way to just grow and reach one's full potential. You can also read how therapy with me might benefit you here.
 
How do I know if therapy is for me?
Therapy is for you if you have a desire and willingness to look at yourself and be honest. It's also for you if you are ready to make the commitment.
 
What if I'm not used to talking about my feelings, history, or asking for help?
Everyone needs help sometimes and it takes courage to ask for help, especially in our individualistic society. I am used to working with folks who aren't used to talking about their feelings and difficult pasts, and I use a gentle and slow approach, in order for you to feel safe. You don't have to share things that you aren't ready to share, especially if it might re-traumatize you. In fact, we can talk about whether to talk about something or not.
 
How is talking to a therapist different than talking to a friend or family member?
It's great if you have a support person or network and I encourage you to build and utilize that support. However, a therapist is bound by confidentiality and creates a safe 'container' for you to express yourself. Therapists also have extensive education and training to understand the human experience, as well as provide different perspectives, teach new skills, and help you understand the roots of your challenges.
 
How much is therapy, how can I pay, and what about insurance or a low-fee/sliding scale?
My fees are listed here. I do not accept insurance, which you can read why here. I do provide superbills for you to submit to your health insurance company to be reimbursed for out-of-network therapy. I have a limited number of low-fee/sliding scale spots. Another way some people pay for therapy is through their job's Health Savings Account. Once we set our first session appointment, I will send you a link to my online platform where you will enter a debit or credit card number, which will automatically be charged the night of each session.
 
How often do therapy sessions happen?
Therapy sessions are usually once per week, but this also varies. Some clients need more than once per week, and some every other week. I mostly meet clients weekly for consistency.
 
How long will I be in therapy?
This really varies, and depends on your therapy goals, needs, and preference. For example, a client might want short-term therapy (like 3-6 months) to stabilize and learn some tools to then do the work on their own. Some clients see me for years. It usually takes time and work to heal emotional wounds.
 
How long is each therapy session?
Usually, individual sessions are 50-minutes and conjoint or family sessions are 60-minutes.
 
Will you judge me?
It is normal to be worried about being judged and it's natural to judge. But, therapists like me, are generally the least judgmental people you'll meet. In fact, you will likely experience feeling validated, empathized with, reassured, and cared for.
 
What is the beginning of therapy like?
The first session involves me gathering consent for therapy (and telehealth if appropriate), reviewing my policies, and you learning what your rights and responsibilities are as a therapy client. The beginning period involves building rapport, comfort, and trust. It also involves what therapists call an "assessment," where I gather important information from you in order to best support and help you. In the beginning I'll ask what you want out of therapy, including therapy goals and/or challenges you're having, and information about your daily life and background. It's important for us to make sure you feel ok about the pace of how much to share, because it's common to need trust to be built, and because we don't want to re-traumatize you. Ask lots of questions if you have any, and voice any concerns or worries you have. At any point, you can end therapy if you decide it's not a good fit.
 
Do you provide video, phone, or in-person therapy, and what's the difference?
I provide mostly virtual therapy at this point, but also provide the option of in-person outdoors, in an office, or in your home (usually for families). I provide phone therapy on occasion when needed. It really depends on you, individually, what you need and prefer. Some clients can only do virtual because of accessibility challenges. Virtual is also more convenient, being able to avoid driving and parking. Many clients experience more connection in-person, but some have said they feel safer to express themselves via video. In-person, we have more access to supplies such as sand tray, arts supplies, etc. I feel that in-person therapy is ideal.
 
How does telehealth work?
Telehealth/Teletherapy is a way to meet through phone or a video platform similar to Zoom or Facetime. You can access this video platform from your phone, laptop, or tablet just by clicking the link in your reminders or Google Calendar. I use Google meet and I pay Google for a Business Agreement for extra protection. It is HIPAA compliant. Telehealth/Teletherapy is a safe, convenient way to do therapy right from the comfort of your own home or on your lunch break. If you are meeting for couples therapy, you can even access the video platform from different devices meaning you do not have to be in the same room for sessions. If you have a chronic illness or you’re homebound or bedbound, teletherapy allows you to still access therapy even when you’re not feeling well enough to travel. 
 
To make the most out of teletherapy, I suggest you find a safe, private place for your sessions such as your home, your office, or a parked car. It also helps to have headphones for sound quality and privacy, if needed, and a solid internet connection. I also recommend a noise machine at your door so that others in the home or office do not hear you.
 
How will I feel after therapy sessions?
It varies...sometimes clients feel relieved, fulfilled, and energized. It's common to feel more sensitive for a day or two, and even sometimes to feel worse than you felt before the session. This is because therapy can often touch on our sore spots, surfacing the things that are hard to face. Therapy can often feel uncomfortable, but people rarely heal and grow when comfortable. It's important to share how you feel after sessions, because I can work with you to calibrate the speed and depth of therapy. There might also be strategies to implement to help you transition in and out of therapy, and to help regulate/calm you.
 
Can I contact you between sessions? What if I have a crisis and feel unsafe between sessions?
I, like most therapists in private practice, do not provide in-between session support or crisis support. If you are experiencing a crisis, there are resources available, such as hotlines and going to the emergency room. Click here to access crisis support resources.
 
I see that you use expressive arts therapy. Why, and what if I'm not an artist?
Expressive arts therapy is great for the therapeutic process because it can provide a sense of safety through containment. It can also be an effective way to access our subconsciousness, as well as a vessel for expressing feelings and emotions. There is also something innately therapeutic about the arts. Art is healing. Expressive arts therapy does not require any prior experience or expertise. I encourage clients to have a 'beginner's mind,' and not focus on how 'pretty' or 'good' the art is, but the experience and process. Often, the expressive arts I use in virtual sessions include drawing, body poses, sound and movements, and identifying metaphors. It's all about the imagination! Plus, I encourage clients to say "no" to me if you don't want to do something.
 
How do I schedule an appointment?
You submit a contact form here or email me contact@rosinaroibalmft.com or call or text 510-239-7969 to set up a 20-minute consultation. During this call or video chat, you get to see what it would be like to work with me and ask any questions you have about the therapy process. I will also ask you questions as well, to assess our fit and make sure I have what you need. If we decide we are good fit, we will schedule our first session and you will receive an email with a link to your intake paperwork which will review payment policies, telehealth policies, and consents for therapy. This paperwork can be completed all online through my HIPAA secure portal. You can even complete paperwork from your phone! I ask that you complete the paperwork before your first session.
 
Have additional questions? Contact me HERE with your question.