Starting therapy can feel like stepping into the unknown. Maybe your heart’s racing a bit, or you’re thinking, “What if I don’t know what to say?” You’re not alone. The first session is simply a gentle beginning—no tests, no judgment—just a supportive conversation at your pace.

At Life & Light Psychotherapy, we offer trauma-informed, affirming care for individuals, couples, and families. Our team integrates EMDR, Brainspotting, CBT, EFT-informed couples work, mindfulness, and somatic tools—always tailored to you.

Before Your First Session

  • Intake forms (secure & simple): You’ll receive brief questionnaires so we understand your concerns, strengths, and goals.
  • Logistics: We’ll share directions (or a HIPAA-compliant telehealth link), parking info, and how to reach us.
  • Tip: Jot down a few things you’d like from therapy (e.g., fewer anxiety spikes, better sleep, clearer boundaries). It’s okay if your goals evolve. 

When You Arrive (In-Person or Telehealth)

    • A calm start: Arrive/sign in a few minutes early to settle in. Our office and virtual space are designed for comfort and psychological safety.
    • Session length: The first session typically lasts 50-60 minutes.
    • Confidentiality: We’ll review privacy and its limits in plain language so you know how your information is protected.

What Actually Happens in the First Conversation

Think of this as a two-way introduction. Together, we will:

  • Explore what brought you in and what “better” could look like.
  • Clarify your goals and preferences (pace, structure, cultural considerations, homework yes/no).
  • Share how our approaches work (e.g., what EMDR or Brainspotting feels like, what EFT looks like for couples).
  • Co-create next steps and a plan for frequency (weekly, bi-weekly, short-term, or ongoing).

No pressure to share everything at once. You can pause, cry, laugh, or say, “I’m not sure.” We move at your pace.

Therapy Expectations vs. Reality

Expectation: “We’ll fix everything in one session.”
Reality: Therapy is a process. After your first visit, you’ll likely leave with a clearer sense of direction, a feel for the relationship, and often one small tool to try between sessions.

Over time, therapy can include:

  • Practical coping strategies for anxiety, stress, and mood
  • Noticing and reshaping patterns in thoughts, emotions, and relationships
  • Trauma healing with evidence-based methods (EMDR, Brainspotting)
  • Building emotional regulation, self-compassion, and connection
  • Checking progress together and adjusting the plan as needed

How to Get the Most Out of Therapy

  • Be honest, even if it feels messy. Your truth is our roadmap.
  • Share preferences. Do you like structure, homework, quieter sessions, or more skills practice? Tell us.
  • Ask questions. “How will we know it’s working?” “What does EMDR feel like?”
  • Treat it like a partnership. We bring clinical expertise; you bring lived experience. Together we choose the next right step.

After the First Session

  • You may receive follow-up resources (e.g., grounding exercises, journaling prompts).
  • We’ll confirm scheduling and answer fees/insurance questions.
  • If a different clinician or service would better fit your needs, we’ll offer a warm referral—fit matters most.

Why Choose Life & Light

  • Trauma-informed & affirming: Experienced with complex trauma, neurodiversity, LGBTQIA+, BIPOC communities, and multicultural care.
  • Evidence-based & holistic: EMDR, Brainspotting, CBT, mindfulness/somatic practices, and EFT-informed couples therapy.
  • Flexible care: In-person in the Twin Cities and HIPAA-compliant telehealth across Minnesota.
  • Warm, collaborative style: We go at your pace and celebrate every step forward.

Ready for Your First Step?

Book a free initial consult to ask questions and see if we’re a good fit.
Prefer email? Contact us and we’ll respond within one business day.

If you’re in immediate crisis, call 988 (U.S.) or go to the nearest emergency room.
Online communication is not for emergencies.