Inside a Therapy Session
by Jill Harmon, LCSW-R, CCTP-II
What happens in a session at Mindfulness Matters Psychotherapy is straightforward, collaborative, and tailored to you.
Before You Begin
You’ll complete brief intake forms so your therapist understands your goals, history, and any pressing concerns. We review privacy practices, fees, and scheduling so you always know what to expect.
First Session: Mapping Your Needs
Your first therapy session focuses on getting to know you. We’ll ask what brings you in, what’s worked (and hasn’t) in the past, and what a “good outcome” would look like. Together we set a few clear, doable goals – reducing anxiety, sleeping better, improving relationships, processing trauma, or building coping skills. If EMDR or another specialty service might help, we’ll explain why and how it fits your goals.
A Typical Session Flow
Most sessions are 45–55 minutes and follow a simple rhythm:
Check-in: What’s changed since last time? Any wins, stressors, or triggers?
Focus: We pick one or two priorities for today so you leave with traction.
Work: This might be practicing skills, exploring patterns, processing memories, or rehearsing new behaviors.
Wrap-up: We summarize insights, set a small between-session step, and confirm next steps.
You’re always in the driver’s seat – we’ll suggest a plan, and you can adjust it in real time.
Evidence-Based Methods We Use
Different problems call for different tools. We match the method to the moment:
CBT (Cognitive Behavioral Therapy): Identify unhelpful thought patterns and practice realistic, compassionate alternatives.
DBT-informed skills: Grounding, distress tolerance, and emotion regulation for moments that feel “too much.”
EMDR: A structured, eight-phase approach that helps the brain reprocess traumatic or stuck memories so they feel less intrusive.
Mindfulness and somatic work: Gentle, body-based strategies to settle the nervous system and increase present-moment awareness.
Relationship and communication tools: Practical scripts, boundary language, and conflict-de-escalation you can use right away.
How Progress is Tracked
We define what improvement looks like for you: fewer panic spikes, better sleep, less reactivity with your kids, or returning to activities you’ve avoided. We may use brief checklists, SUDS (subjective units of distress) ratings, or simple 1–10 scales so you can see change session by session. If something isn’t working, we pivot quickly.
What Therapy Feels Like
Therapy should feel safe, structured, and respectful. Expect a mix of validation—“it makes sense you feel this way” – and gentle challenge – “let’s try it a new way.” Sessions are paced so you’re never overwhelmed; we build regulation skills before tackling hard topics. Many clients describe leaving with relief, clarity, and a practical next step.
Between Sessions
Change grows between sessions. You’ll get small, doable experiments – journaling prompts, a grounding exercise, a conversation script, or a new sleep routine. These “micro-wins” compound and help you meet your goals faster.
Getting Started
Whether you’re new to therapy or returning after a break, we’ll meet you where you are and move at a pace that feels right. Your story matters, and your goals drive the plan.
Contact us for individual therapy, EMDR, or parenting support in Middletown and Liberty. We’ll help you choose the right therapist and schedule a first appointment.
