Individual therapy starts with an individualized assessment. I will explore what is bringing you into therapy now while also asking about your history. This is important to ensure that I get a full picture of what brought you to where you are today. The first appointment takes about an hour and will end with us discussing your treatment goals. We will develop your treatment plan together. You can't reach your destination if you don't know where you’re going. We will decide together when to schedule the next session, but weekly is usually a good frequency to start. How long you will be in therapy depends on the presenting problems and your goals. Generally, working on things like trauma takes longer than addressing situational stressors. The important thing to remember is that you are in charge. I will make recommendations, but I believe in self-determination and the choices are yours. I will assign homework—something for you to work on between sessions—at the end of each session. Why is this? You are only in session for one hour a week; the rest of the time you are living your life and facing your challenges. That is the time when you need to practice coping skills and other strategies we have discussed. We will track how you are doing on your treatment goals and mutually decide when it's time to conclude therapy. The door is never closed forever; you can always come back for a "tune-up."