How do I know if therapy is for me?

There’s no perfect moment to start therapy—and no checklist you need to complete before reaching out. If you’re feeling overwhelmed, stuck, burned out, or simply not like yourself, that’s often reason enough.

Therapy can help if you:

  • Feel like you’re carrying too much on your own

  • Struggle with anxiety, low mood, or self-doubt

  • Are facing a big decision or life transition

  • Want to feel more present, grounded, or connected in your life

  • Are ready to explore what matters to you and how to move toward it

You don’t need to be in crisis. You don’t have to have it all figured out. Therapy is for anyone who wants support navigating the hard parts of being human—and who’s open to learning more about themselves along the way.

If you're unsure, I offer a free, no-pressure consultation so you can see how it feels and ask any questions before getting started.

What am I supposed to talk about in the session?

There’s no “right” thing to talk about in therapy—and you don’t need to have anything perfectly prepared. Some people come in with a clear issue they want to work on. Others just know something feels off and want help making sense of it.

In therapy, you can talk about:

  • What’s been feeling heavy, stressful, or stuck

  • Relationships, boundaries, or life transitions

  • Thoughts or emotions that feel hard to manage

  • Past experiences that still affect you

  • Your goals, values, and the kind of life you want to build

Some sessions may feel emotional, others more reflective or practical. It’s all welcome. My job is to meet you where you are—whether that’s working through something painful or sitting with the question, “Where do I even begin?”

You don’t have to have the words for everything. We can figure it out together.

What types of therapy do you practice?

I’m a client-centered therapist at heart. I believe the therapeutic relationship—the connection between client and therapist—is one of the most important parts of the healing process. That’s why I strive to create a warm, safe, and non-judgmental space where you feel heard, supported, and genuinely cared for.

I have extensive training in Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), and a range of trauma-informed approaches, allowing me to tailor support to your unique needs and goals.

Will the sessions be covered under my extended health benefits?

Many insurance providers cover psychotherapy treatment. Please consult with your provider for details. I provide a detailed receipt after each session.

What are your fees?

For individual therapy, the fee is $175 for a 50 minute appointment. For clinical supervision, the fee is $160 for a 50 minute appointment.

How long will I be in therapy?

This is completely dependent upon the person, and the issue they are working through. For some people, just a few sessions will suffice. For others, therapy can be a longer journey. It also depends on how often you would like to come in: weekly, every other week, or monthly.

When are you available to see me?

Currently I am only offering appointments online or by phone. I have flexible availability Monday to Friday including evenings on a limited basis. Please email me for more information: info@sarahpennypsychotherapy.com .