Getting Started: The Basics

What can I expect in my first therapy session?

Taking the first step toward therapy can feel intimidating, and it is completely natural to have a lot of questions before you begin. Whether you are wondering if your struggles are "serious enough" for counseling, feeling unsure about how the process works, or just exploring your options, you are in the right place.

Your first session (often called an “intake”) is mostly about getting to know your story. You won’t be expected to dive into your trauma. We will discuss symptoms. Your therapist will ask questions about your history, what brought you in, and what you hope to achieve. It is a collaborative conversation to set goals and ensure you feel comfortable and safe.

How long are therapy sessions, and how often will we meet?

Standard therapy sessions typically last between 30 to 53 minutes. Some clients start by meeting once a week. As you make progress toward your treatment goals, you and your therapist may decide to begin the process of reducing time and frequency. To identify how often, and time it is based on clinical need. Not everyone needs or will meet 1x per week, for 53 minutes.

Do I need a "serious" problem to go to therapy? Not at all. You do not need to be in a crisis or experiencing “severe” mental health conditions to benefit from therapy. Many people seek counseling to navigate life transitions, improve relationships, manage daily stress, or simply understand themselves and symptoms better. If something is disrupting your emotional space or daily functioning, it is valid and worth discussing.

Our Approach & Specialties

What is the difference between a therapist and a psychiatrist/medication manager?

A therapist provides "talk therapy" and specialized modalities (EMDR, FLASH & ART) to help you process emotions, change behaviors, and heal from past experiences. A psychiatric provider is a medical professional who specializes in diagnosing mental health conditions and prescribing/managing psychiatric medications. Because we offer both at our clinic, we can provide a holistic, wrap-around approach to your care.

What is EMDR, and how is it different from traditional talk therapy?

EMDR (Eye Movement Desensitization and Reprocessing) is a specialized, evidence-based therapy designed to help the brain reprocess traumatic memories. Unlike traditional talk therapy, where you extensively discuss the details of an event, EMDR uses bilateral stimulation (like eye movements or tapping) to help your brain heal itself. It is highly effective for PTSD, anxiety, and complex trauma.

What if I just want to talk? Do I have to do specialized therapies like ART or EMDR? Absolutely not. Your treatment plan is entirely up to you. While our providers are trained in trauma-specific modalities (as well as many other areas of practice), we also offer traditional, compassionate talk therapy. We will always move at your pace and use the methods you feel most comfortable with.

Logistics, Insurance, & Accessibility

Do you accept health insurance?

Yes. We accept several major insurance plans, including Medical Assistance (MA/ Medicaid), Blue Cross Blue Shield, HealthPartners, Medica, Optum (UHC, UMR, UHSS), Aetna, Medicare, Tricare and others. Because coverage varies wildly depending on your specific plan, we recommend calling the member services number on the back of your insurance card to verify your mental health benefits, co-pays, and deductibles prior to your first visit. We will also make some calls to verify your benefits. We ask that clients call their insurance company as well.

Do you offer telehealth or virtual therapy? Yes! We offer secure, HIPAA-compliant telehealth sessions for clients residing in Minnesota. Virtual therapy is proven to be just as effective as in-person therapy, offering you the flexibility to receive care from the comfort and privacy of your own home.

Holistic Care

What does "Somatic" mean?

The Definition: The word "somatic" comes from the Greek word soma, which simply means "body." Therefore, anything somatic is related to the physical body.

In mental health, somatic therapy is based on the proven scientific principle that our minds and bodies are deeply intertwined. Specifically, it operates on the understanding that stress, trauma, and emotional pain are not just stored in your thoughts—they are physically trapped in your nervous system and body tissue.

How it works in therapy: Traditional talk therapy (like Cognitive Behavioral Therapy) is a "top-down" approach: you use your brain to talk through your feelings in order to calm your body.

Somatic therapy is a "bottom-up" approach: it starts by calming the physical body to heal the brain. Because trauma often shuts down the logical part of our brain (the prefrontal cortex) and activates our survival instincts (fight, flight, or freeze), talking about the emotions around trauma isn't always enough. Somatic therapists help you tune into physical sensations—like a tightness in your chest, back pain, shallow breathing, or a clenched jaw—to process and regulate your nervous system.

Examples of Somatic Therapy:

• Outdoor Therapy: Walking and being in nature can allow the body to experience movement.

• Somatic Experiencing (SE): Helping the nervous system release the physical "shock" of trauma through guided physical awareness.

• Breath work and Grounding: Using specific breathing techniques to tell the nervous system it is safe.

• EMDR and ART: (Eye Movement Desensitization and Reprocessing / Accelerated Resolution Therapy & FLASH) Utilize somatic elements to physically change how the brain stores a memory.

How They Connect

You can think of it like this: Somatic therapy is a specific tool that is often used within a broader holistic care plan. If you go to a clinic that practices holistic care (like Introspect Mental Health), they will likely offer somatic therapies. They recognize that you cannot fully heal the mind (mental health) without also healing the body (somatic health), because they are part of the same whole person.

I saw you offer "outdoor therapy." What is that? Outdoor therapy takes the traditional therapy session outside the office. Combining movement, nature, and counseling can help regulate the nervous system, reduce anxiety, and make opening up feel less intimidating. (Note: Availability for outdoor therapy depends on the provider, fit for this type of service and weather conditions).