Starting therapy can feel daunting, but understanding what to expect can help ease any concerns. Here’s what you can anticipate when you begin your journey with me:

1. Initial Consultation:

• Getting to Know You: In our first session, we’ll discuss your reasons for seeking therapy, your personal history, and your goals. This helps me understand your unique situation and how best to support you.

• Setting Goals: Together, we’ll identify what you hope to achieve through therapy and create a plan tailored to your needs.

2. Safe and Confidential Environment:

• Confidentiality: Your privacy is paramount. Everything shared in our sessions is confidential, creating a safe space for you to express yourself freely.

• Non-Judgmental Support: You’ll find a compassionate and non-judgmental environment where you can explore your thoughts and feelings openly.

3. Personalized Approach:

• Tailored Techniques: Depending on your needs, we may use various therapeutic techniques, such as Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), or mindfulness practices.

• Flexible Sessions: Sessions are designed to be flexible, adapting to your pace and comfort level.

4. Progress and Feedback:

• Regular Check-Ins: We’ll regularly review your progress and adjust our approach as needed to ensure you’re moving towards your goals.

• Open Communication: Your feedback is crucial. We’ll maintain open communication to make sure you feel supported and understood throughout the process.

5. Empowerment and Growth:

• Building Skills: You’ll learn practical skills to manage difficult emotions, cope with stress, and improve your overall well-being.

• Personal Growth: Therapy is a journey of self-discovery and growth. You’ll gain insights into your behaviors and patterns, empowering you to make positive changes in your life.

Taking the First Step:

• Reach Out: If you’re ready to start your journey towards a better life, contact me today to schedule your initial consultation. Let’s work together to achieve your personal goals and improve your quality of life.

Deciding to seek therapy is a personal and often challenging decision. Here are some signs that therapy might be beneficial for you:

1. Persistent Feelings of Distress:

• If you frequently feel overwhelmed, anxious, or depressed, and these feelings persist over time, therapy can help you understand and manage these emotions.

2. Impact on Daily Life:

• When emotional or mental health issues interfere with your daily activities, relationships, work, or school, it might be time to seek professional support.

3. Difficulty Coping with Life Changes:

• Major life events such as the loss of a loved one, a significant relationship change, or a career transition can be difficult to navigate alone. Therapy provides a supportive space to process these changes.

4. Struggling with Relationships:

• If you find it challenging to maintain healthy relationships or frequently experience conflicts, therapy can help improve your communication skills and relationship dynamics.

5. Feeling Stuck or Unfulfilled:

• When you feel stuck in a rut or unfulfilled in your personal or professional life, therapy can help you explore your goals and find a path forward.

6. Desire for Personal Growth:

• Therapy isn’t just for times of crisis. It can also be a valuable tool for personal growth, helping you understand yourself better and achieve your full potential.

7. Specific Mental Health Concerns:

• If you have been diagnosed with or suspect you might have conditions such as ADHD, anxiety, depression, or other mental health issues, therapy can provide targeted support and strategies.

Taking the First Step:

• Reach Out: If any of these signs resonate with you, consider reaching out for a consultation. Therapy is a proactive step towards improving your mental health and overall well-being.

Remember, seeking help is a sign of strength, not weakness. If you’re unsure whether therapy is right for you, feel free to contact me for an initial consultation to discuss your concerns and explore how therapy can help.

I offer a range of therapeutic approaches tailored to meet your unique needs. Here’s an overview of the therapies available:

1. Dialectical Behavior Therapy (DBT):

• Overview: Originally developed for individuals with borderline personality disorder, DBT combines cognitive-behavioral techniques with mindfulness strategies. It focuses on balancing acceptance and change.

• Skills Taught: DBT teaches skills in four key areas: mindfulness (staying present), distress tolerance (handling intense emotions), emotional regulation (managing emotions), and interpersonal effectiveness (building healthy relationships).

• Benefits: Useful for emotional dysregulation, self-harm behaviors, and improving relationship skills.

2. Acceptance and Commitment Therapy (ACT):

• Overview: ACT encourages individuals to accept their thoughts and feelings rather than trying to eliminate them. It focuses on committing to actions that align with personal values.

• Techniques: ACT uses mindfulness and behavioral strategies to help individuals live a more meaningful life despite the presence of difficult emotions.

• Benefits: Effective for anxiety, depression, and stress, promoting psychological flexibility and resilience.

3. Mindfulness Practice:

• Overview: Mindfulness involves paying deliberate attention to the present moment without judgment. It helps cultivate awareness of thoughts, emotions, and bodily sensations.

• Approaches: Techniques such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are used to manage stress and prevent relapse into depression.

• Benefits: Enhances overall well-being, reduces anxiety, and fosters a non-reactive, accepting mindset.

4. Cognitive Behavioral Therapy (CBT):

• Overview: CBT is a widely practiced, evidence-based therapy that focuses on the connection between thoughts, feelings, and behaviors. It helps identify and challenge negative thought patterns and replace them with more constructive ones.

• Benefits: Effective for managing anxiety, depression, and stress. It helps develop healthier coping mechanisms and improve overall mental well-being.

Choosing the Right Approach:

• Personalized Care: During our initial consultation, we’ll discuss your specific needs and goals to determine the most suitable therapeutic approach for you. Each therapy can be tailored to address your unique challenges and support your journey towards better mental health.

Ready to Get Started?

• Reach Out: Contact me today to schedule your initial consultation and take the first step towards a healthier, more fulfilling life.

The duration of therapy varies for each individual, as it depends on several factors, including your specific needs, goals, and the type of therapy you choose. Here’s what you can expect:

1. Personalized Journey:

• Initial Assessment: During our first few sessions, we’ll work together to understand your concerns and set clear, achievable goals. This helps tailor the therapy process to your unique situation.

• Progress Reviews: We’ll regularly review your progress and adjust our approach as needed to ensure you’re moving towards your goals.

2. Factors Influencing Duration:

• Nature of Issues: The complexity and severity of the issues you’re facing can affect the length of therapy. For example, short-term challenges might be addressed in a few sessions, while more deep-rooted issues may require longer-term support.

• Therapeutic Approach: Different therapies have different timelines. For instance:

  • Cognitive Behavioral Therapy (CBT): Often involves 12-20 sessions for noticeable improvement.

  • Dialectical Behavior Therapy (DBT): Typically a longer-term commitment, often lasting 6 months to a year.

  • Acceptance and Commitment Therapy (ACT): Can vary widely, with some seeing benefits in a few months.

  • Mindfulness Practice: This can be integrated into ongoing therapy or used as a standalone approach for continuous personal growth.

3. Commitment to the Process:

• Consistency: Regular attendance and active participation in sessions can significantly impact the effectiveness and duration of therapy.

• Homework and Practice: Applying the skills and techniques learned in therapy to your daily life can accelerate progress.

4. Flexibility and Adaptation:

• Your Pace: Therapy progresses at a pace that feels comfortable for you. We’ll adapt our sessions to meet your evolving needs and goals.

• Open Communication: Your feedback is crucial. We’ll maintain open communication to ensure you feel supported and understood throughout the process.

Taking the First Step:

• Reach Out: If you’re ready to start your journey towards better mental health, contact me today to schedule your initial consultation. Together, we’ll create a plan that works for you.

I hold a master's degree in Counselling (MoC) from Monash University in Australia. I am a trained teacher holding a Post Graduate Diploma in Education (PGDE) from Hong Kong University and I hold a BA in Philosophy from Austin College, Texas, USA.

Jared Dubbs Counselling Limited does NOT accept insurance. We can help with paperwork, but coverage or reimbursement isn't guaranteed.

Feeling comfortable with your therapist is crucial for a successful therapeutic experience. Here’s what you can do if you don’t feel comfortable:

1. Open Communication:

• Express Your Concerns: It’s important to share your feelings with your therapist. Open communication can often resolve misunderstandings and improve the therapeutic relationship.

• Feedback is Welcome: Your feedback helps me understand your needs better and adjust my approach to support you more effectively.

2. Understanding Discomfort:

• Identify the Source: Sometimes, discomfort can arise from the challenging nature of therapy itself. It’s normal to feel uneasy when discussing difficult topics.

• Evaluate the Fit: Consider whether the discomfort is due to the therapist’s style or approach. It’s essential to feel understood and respected in therapy.

3. Making Changes:

• Adjusting the Approach: If something isn’t working, we can discuss and modify the therapeutic techniques or strategies to better suit your needs.

• Referral to Another Therapist: If after discussing your concerns, you still feel uncomfortable, I can help you find another therapist who might be a better fit for you.

4. Your Comfort Matters:

• Safe Space: Therapy should be a safe and supportive environment. Your comfort and well-being are my top priorities.

• Empowerment: You have the right to choose a therapist who makes you feel comfortable and supported. It’s important to find someone you can trust and connect with.

Taking the First Step:

• Reach Out: If you have any concerns or questions about therapy, please don’t hesitate to contact me. Let’s work together to ensure you have a positive and effective therapeutic experience.

Absolutely. Therapy can be incredibly beneficial for a wide range of issues. Here’s how I can help:

1. ADHD:

• Support and Strategies: Therapy can provide practical strategies to manage symptoms of ADHD, such as improving organization, time management, and focus.

• Behavioral Techniques: Techniques like Dialectical Behavioural Therapy (DBT) can help address the emotional and behavioral challenges associated with ADHD while give you a space to understand how ADHD is affecting you in your life.

2. Anxiety:

• Understanding Triggers: Therapy helps identify and understand the triggers of your anxiety.

• Coping Mechanisms: You’ll learn effective coping mechanisms and relaxation techniques to manage anxiety symptoms.

• Mindfulness Practices: Incorporating mindfulness can help reduce anxiety and improve overall well-being.

3. Depression:

• Emotional Support: Therapy provides a safe space to explore and express your feelings.

• Behavioral Activation: Techniques like CBT can help change negative thought patterns and behaviors that contribute to depression.

• Acceptance and Commitment Therapy (ACT): ACT can help you accept your feelings and commit to actions that align with your values.

4. LGBTQ+ Issues:

• Inclusive Environment: I offer a supportive and non-judgmental space to explore your identity and experiences.

• Affirmative Therapy: Therapy can address issues related to coming out, discrimination, and relationship challenges.

• Building Resilience: We’ll work on building resilience and self-acceptance.

5. Other Common Issues:

• Stress Management: Learn techniques to manage and reduce stress effectively.

• Relationship Problems: Improve communication and resolve conflicts in your relationships.

• Life Transitions: Get support during significant life changes, such as career transitions, loss, or major life decisions.

Personalized Approach:

• Tailored Therapy: During our initial consultation, we’ll discuss your specific concerns and goals. This helps us determine the most suitable therapeutic approach for you.

• Flexible Techniques: I use a combination of DBT, ACT, CBT, and mindfulness practices to provide comprehensive support tailored to your needs.

Ready to Get Started?

• Reach Out: If you’re wondering whether therapy can help with your specific issue, contact me today to schedule an initial consultation. Together, we’ll explore how therapy can support you in achieving your personal goals and improving your quality of life.

Taking the first step towards therapy can feel daunting, but it’s a positive move towards better mental health. Here’s how you can get started:

1. Reach Out:

• Contact Me: You can get in touch via phone, email, or by filling out the contact form on this website. I’m here to answer any questions you might have and help you take the first step.

• Initial Inquiry: During our initial conversation, we’ll discuss your needs and what you’re looking to achieve through therapy. This helps us determine if we’re a good fit for each other.

2. Schedule an Initial Consultation:

• Booking a Session: Once we’ve had our initial conversation, we’ll schedule your first session at a time that’s convenient for you.

• Preparation: I’ll provide you with any necessary information or forms to fill out before our first meeting.

3. First Session:

• Getting to Know You: In our first session, we’ll delve deeper into your concerns, history, and goals. This helps me understand your unique situation and how best to support you.

• Setting Goals: Together, we’ll identify what you hope to achieve through therapy and create a personalized plan.

4. Ongoing Therapy:

• Regular Sessions: We’ll meet regularly, either weekly or bi-weekly, depending on your needs and preferences.

• Progress Reviews: We’ll periodically review your progress and adjust our approach as needed to ensure you’re moving towards your goals.

5. Confidential and Supportive Environment:

• Safe Space: Therapy sessions are confidential and provide a safe, non-judgmental space for you to explore your thoughts and feelings.

• Continuous Support: I’m committed to supporting you throughout your therapy journey, helping you navigate challenges and celebrate successes.

Ready to Begin?

• Contact Me Today: If you’re ready to start your journey towards better mental health, reach out today to schedule your initial consultation. Let’s work together to achieve your personal goals and improve your quality of life.