How we approach Therapy at Confluence Counseling

What to Expect When Starting Therapy at Confluence Counseling

Starting therapy can feel a little scary, and it can come with a mix of curiosity, hope, and

uncertainty. If you’re considering therapy at Confluence Counseling, here’s what you can expect.

The First Session: Getting Oriented

Your first session is about building a relationship. Your provider will spend time getting

to know you—what brings you in, what’s been feeling difficult, what your strengths are,

and what you’re hoping might change. And you’ll get a chance to get to know your

provider. We always tell people the most important part of therapy is finding a good fit.

You don’t need to prepare anything as there is no “right way” to show up. Some people

come in with a clear story, others just know something isn’t working, and some people

just want to keep growing. Any reason for showing up to therapy is a valid reason.

We’ll also cover logistics—confidentiality, scheduling, and how we’ll work together—so

you leave with a clear understanding of the process. Always feel free to ask as many

questions as you like!

Setting Goals

Early on, we’ll collaborate on goals for therapy. These don’t need to be perfectly

defined. Your goals will evolve and change over time.

Some clients want relief from specific symptoms like anxiety, depression, disordered

eating, etc. Others are looking for a better relationship with themselves, their body, or

the people in their lives. Some aren’t sure what they are looking for but just know they

want change. We are here for all of it!

Our role is to help you clarify what matters most—and move toward it in a way that feels

meaningful and sustainable.

What Therapy Actually Feels Like

At its core, therapy is a conversation—but it’s a different kind of conversation than you

might have anywhere else.

It’s a space that is:

•  Focused on you: without pressure to take care of anyone else’s reactions,

expectations, or assumptions about who you “should” be

•  Collaborative: we explore together and work toward what feels most helpful to

you while building resilience to support your journey

•  Structured but flexible: we meet you where you are

Some sessions may feel clarifying or relieving. Others may feel slower or bring up

emotions you’ve been avoiding. Sometimes you might feel better, and sometimes you

might feel challenged in the moment. That’s a normal part of the process. That doesn’t

mean it’s not working but rather that you’re engaging with something meaningful.

It’s important to set realistic expectations: therapy is not a quick fix.

Change tends to happen gradually, through consistent, small shifts rather than sudden

breakthroughs.

There’s no expectation to do this perfectly—therapy is a space to show up as you are,

in whatever way feels possible that day.

How We Approach Therapy

Sessions often involve:

•  Exploring patterns (thoughts, behaviors, relationships)

•  Building awareness of emotional and physical experiences

•  Learning and practicing new ways of responding

•  Having space to say things you may not say anywhere else

•  Processing events in your life and identifying how they impact your day to day

We draw from a variety evidence-based approaches, depending on your needs and

goals.

Some of the approaches we may use include:

• Acceptance and Commitment Therapy (ACT)

Focuses on helping you build a different relationship with thoughts and feelings,

while moving toward what matters most to you.

•  Cognitive Behavioral Therapy (CBT)

Helps identify patterns in thoughts and behaviors and develop different ways of

responding to them.

•  Person-Centered Therapy

Emphasizes a supportive, nonjudgmental environment where you can explore

your experiences and build deeper self-understanding.

• Relational Therapy

Looks at how patterns in relationships—past and present—shape your current

experiences, and works toward more fulfilling ways of connecting.

•  Couples Therapy

Supports partners in improving communication, navigating conflict, and

strengthening their relationship in a structured, guided way.

We’ll talk together about what approach feels like the best fit for you. You don’t need to

know any of this in advance to get started.

We also recognize that many of the challenges people face are shaped not only by

individual experiences, but by larger systems, relationships, and contexts.

Therapy is not about “fixing” you. It’s about building on your existing strengths,

increasing flexibility, and supporting you in moving toward the life you want.

For clients navigating body image or eating concerns, we take a weight-inclusive, non-

diet approach. This means we focus on your relationship with your body, rather than

weight as a measure of health or worth.