Frequently Asked Questions About Therapy

What is CBT?
Cognitive Behavioral Therapy (CBT) helps people identify unhelpful thought patterns and practice new ways of responding. It’s practical, goal-oriented, and often short-term. The focus is on how thoughts, emotions, and behaviors are connected—and how small shifts can create meaningful change in daily life.

What is group therapy?
Group therapy brings together people with shared struggles, guided by a therapist. In a group, you gain perspective, practice new skills, and feel less alone. While individual therapy focuses just on you, groups add the power of connection and community healing.

How long does therapy take?
There’s no set timeline—some people come for a few months, while others stay longer for ongoing support. Therapy length depends on your needs, goals, and progress. You and your therapist will revisit this over time and adjust together.

How often should I go to therapy?
There’s no set pattern and we will work with you based on your needs. Some people come weekly, some bi-weekly and some monthly.

What happens in the first therapy session?
The first session is about building connection. Your therapist will ask about your history, what brought you in, and your hopes for therapy. You’ll also have time to ask questions. Think of it as a conversation, not a test—it’s the beginning of a supportive relationship.

Is therapy confidential?
Yes. What you share in therapy stays private, with a few exceptions related to safety (such as risk of harm). Your therapist will explain these limits clearly at the start. Confidentiality is central to building trust, so you can feel safe to be honest.

Do I need a diagnosis to start therapy?
No—you don’t need a diagnosis. Many people seek therapy for stress, relationships, burnout, or personal growth. Some insurance companies require a diagnosis for reimbursement, but you and your therapist can talk about what makes sense for your situation.

Does therapy really work?
Yes—decades of research show therapy is effective for improving mental health, coping, and relationships. It’s not instant, but more like learning a new skill over time. What makes the biggest difference is the relationship with your therapist and your willingness to engage in the process.

How do I know if therapy is right for me?
If you’re feeling stuck, overwhelmed, or simply curious about self-growth, therapy could be helpful. You don’t need to be in crisis to benefit. Many people use therapy to process transitions, explore identity, or build coping tools. A first session helps you see if it feels like a good fit.

What types of therapy do you offer?
We offer evidence-based approaches including CBT, trauma-informed care, and support for ADHD and neurodivergence. Each therapist brings unique training and style, and we’ll match you with someone who aligns with your goals.

Can therapy help with anxiety?
Yes—therapy helps you recognize anxious thought patterns, calm your nervous system, and build coping tools. Anxiety often lessens as you practice new ways of responding. Even if it doesn’t disappear completely, many people find it becomes far more manageable.

Can therapy help with depression?
Absolutely. Therapy provides support, perspective, and skills for navigating depression. Together, you and your therapist can explore contributing factors, build small steps toward change, and find ways to reconnect with meaning. You don’t have to face it alone.

Can therapy help with trauma?
Yes—trauma therapy helps you process painful experiences safely and at your own pace. Approaches like trauma-informed CBT can reduce symptoms such as flashbacks, hypervigilance, or emotional numbness. Healing means reclaiming a sense of safety, connection, and self-trust.

Can therapy help with ADHD?
Yes—therapy can be a supportive place to build strategies for focus, planning, and emotional regulation. It also provides space to process the shame or misunderstanding many people with ADHD carry. A therapist can help you find systems that work for your brain and affirm your strengths.

Can therapy help with burnout?
Therapy can be a reset when burnout hits. It’s a place to process stress, explore boundaries, and reimagine what sustainable living looks like. Many people also use therapy to address perfectionism and people-pleasing—patterns that often fuel burnout in the first place.

Can therapy help with relationships?
Yes. Individual therapy can help you reflect on your relationship patterns, improve communication, and strengthen boundaries. Couples or family therapy provides space to work directly on dynamics with others. Many people use both approaches, depending on their needs.

What’s the difference between therapy and coaching?
Therapy focuses on emotional health, healing, and mental wellbeing, while coaching often emphasizes motivation and goal-setting. Therapy provides a clinical framework for addressing anxiety, depression, or trauma. Coaching may be useful alongside therapy, but it doesn’t replace the depth of therapeutic support.

Do you offer online therapy?
Yes—we offer secure, HIPAA-compliant online sessions. Virtual therapy is effective and flexible, making it easier to fit into your life. Many clients appreciate the convenience of joining from home while still experiencing the same quality of care.

Is online therapy as effective as in-person therapy?
Research shows online therapy is just as effective for most concerns. It can be especially helpful for people with busy schedules, mobility challenges, or limited local options. The key is finding a comfortable space for your sessions and a therapist who feels like a good match.

Can I switch therapists if it doesn’t feel like a fit?
Yes. Finding the right therapist is important, and it sometimes takes a few tries. If something doesn’t feel right, you can ask to switch. Therapists expect and support this—it’s part of ensuring you feel safe and connected in the process.

What if I don’t know what to talk about in therapy?
That’s normal. Some sessions may start with uncertainty or silence. Your therapist will guide the conversation with gentle questions or reflections. Therapy isn’t about performing—it’s about showing up as you are. Over time, you’ll discover what feels most important to explore.

How much does therapy cost?
Therapy is $215 per session. Transparency about cost is part of our commitment to accessible care.

Do you accept insurance?
Yes—many of our therapists accept insurance. If we’re not in-network, we can often provide documentation for reimbursement. Coverage varies by plan, so it’s helpful to check with your provider. Our team can guide you through the process and answer questions.

What if I can’t afford therapy?
If cost is a barrier, we can discuss options such as superbills for insurance reimbursement, CareCredit or group therapy, which is more affordable. The goal is to find care that feels both supportive and sustainable.

How do I choose the right therapist?
Look for someone whose approach and personality feel like a match for you. Many people read bios, ask about specialties, or schedule a first session to get a feel. You don’t need to figure it all out alone—our team can help match you with a therapist.

What makes therapy different from talking to a friend?
Friends offer support, but therapy provides professional training, structure, and confidentiality. A therapist brings evidence-based tools and an unbiased perspective, without judgment or personal agenda. In therapy, the entire focus is on your growth and healing, in a space designed just for you.

Can I bring my partner or family to therapy?
Yes—many therapists offer couples or family sessions. These can help improve communication, resolve conflicts, or address challenges affecting the whole household. Even if you begin with individual therapy, your therapist may suggest family involvement when it feels supportive.

Do therapists give advice?
Therapists don’t usually give direct advice like “do this” or “don’t do that.” Instead, they help you explore options, clarify your values, and build confidence in your own decisions. The goal is empowerment—not dependency—so that the changes you make feel truly your own.

How often will I meet with my therapist?
Most people start with weekly sessions to build momentum. Over time, you may shift to every other week or monthly check-ins, depending on your needs and goals. Frequency is flexible and decided collaboratively between you and your therapist.

What ages do you work with?
Our therapists support a wide range of ages—from teens to adults. Some specialize in young adults navigating transitions, while others focus on parents, professionals, or older adults. When you reach out, we’ll help match you with someone experienced in your stage of life.

What should I bring to my first session?
You don’t need to bring much—just yourself. Some people jot down notes about what they’d like to cover, but it’s not required. If using insurance, you may need your card or ID. Most importantly, bring your curiosity and willingness to begin.

Will therapy change who I am?
Therapy isn’t about changing your core self—it’s about uncovering and supporting the healthiest, truest version of you. Many people find therapy helps them feel more authentic and grounded, not less. The process focuses on growth, not erasing your identity.

Can therapy be short-term?
Yes—many people use therapy short-term to address specific goals, like coping skills, stress management, or navigating a life transition. Short-term therapy can be powerful and focused. You can always decide later if you’d like to continue for deeper, ongoing work.

What if I’ve tried therapy before and it didn’t help?
That’s common, and it doesn’t mean therapy can’t work for you. Sometimes it takes finding the right therapist, approach, or timing. If past therapy wasn’t helpful, share that with your new therapist. Together, you can design a process that feels different and more supportive.

Do therapists prescribe medication?
No—therapists don’t prescribe medication. If medication may be helpful, your therapist can refer you to a psychiatrist or primary care provider. Many people benefit from combining therapy with medication, but others find therapy alone is enough.

Can therapy be done alongside medication?
Yes. Many people find the combination of therapy and medication provides strong support. Medication can reduce symptoms, while therapy builds long-term coping tools and addresses underlying patterns. We do not prescribe medication at Hello Mental Health, but we work closely with The Anderson Clinic who can assist with medication management.

How do I prepare for therapy?
You don’t need to do anything special. Some people reflect on their goals or challenges beforehand, but it’s also okay to arrive with no plan. Therapy works best when you show up as you are and allow the process to unfold naturally.

What if I get emotional during therapy?
Crying, anger, or vulnerability are all welcome in therapy. Emotions are part of the healing process. Your therapist will hold space for whatever comes up, without judgment. Many people find it relieving to express emotions they’ve been holding in for a long time.

How do I get started in therapy?
Simply reach out through our contact form or call our office. We’ll help you find a therapist who fits your needs and schedule your first session. From there, you and your therapist will begin building a relationship centered on your goals and growth.