In pop culture, psychotherapy has often been seen as talk therapy, where a person is sitting or lying on a couch, endlessly talking about their mother while the therapist nods and scribbles in a notepad, and where mental illness is thought to only reside in the mind. But we now understand that not all mental health concerns are illnesses, nor do they just reside just “in your mind.” We’ve come to realize that “mental health” is a misnomer and is actually connected to a whole system—physical, emotional, behavioral, and more. Nowadays, therapy goes beyond talking; it incorporates a wide range of techniques that address the whole person and can be tailored to different needs and preferences. For a comprehensive list of these techniques, see below. Common approaches and techniques in psychotherapy: Talk therapy (psychodynamic, relational, and humanistic approaches) A deeper exploration of your thoughts, feelings, and relationships to understand long-standing patterns, unmet needs, and emotional wounds. It’s about being seen and known in a space that invites curiosity and compassion. Cognitive Behavioral Therapy (CBT) A structured approach that helps you recognize unhelpful thoughts and behaviors, and replace them with ones that support how you want to feel and live. Somatic therapy Focuses on the body’s role in emotional and trauma healing. It helps you tune into physical sensations as a way to process feelings that talking alone may not reach. EMDR (Eye Movement Desensitization and Reprocessing) A therapy that uses eye movements or other forms of bilateral stimulation to help the brain reprocess traumatic memories so they’re less overwhelming. Mindfulness-based therapies Brings gentle awareness to the present moment, helping you relate differently to stress, anxiety, and strong emotions—without judgment or reactivity. Parts work (like Internal Family Systems) Helps you connect with different “parts” of yourself—like the inner critic, the wounded child, or the protector—to create more harmony and understanding inside. Attachment-based therapy Looks at how your early relationships affect your current ones and helps you build more secure, connected ways of relating to yourself and others. Narrative therapy Focuses on the stories you tell about yourself and your life. This approach helps you rewrite those narratives in ways that are more empowering and true to who you are now. Expressive arts therapy Uses creative forms like art, movement, or music to express emotions that may be hard to articulate with words. It’s especially helpful for deep or stuck feelings. Psychoeducation Learning how your brain, nervous system, and emotions work so you can feel more empowered, informed, and capable of making meaningful changes. Relational therapy Uses the therapist-client relationship as a way to explore and heal patterns that show up in your other relationships, offering a space for real-time reflection and growth.

Yes, therapy can be highly effective in addressing specific issues such as anxiety, depression, and trauma. My approach is tailored to each client’s unique challenges and goals. For example, we might use Cognitive Behavioral Therapy (CBT) to help reframe negative thought patterns in anxiety and depression, or somatic techniques to address trauma stored in the body. Therapy provides a space to explore and understand these issues, develop coping strategies, and work towards healing. It’s about not just managing symptoms, but also finding ways to improve your overall quality of life.

It’s perfectly okay to have doubts or questions about starting therapy. The initial consultation is a great opportunity to explore these concerns. If we determine that therapy with me isn’t the best fit for your needs, I can recommend other resources or professionals who may be better suited to help you.

Getting started is simple. You can book a free 15min consultation by clicking the "book now" at the link above or --> https://andrew-goldberg.clientsecure.me/request/service During the consult we can determine if my therapy approach aligns with your needs and if we both agree it could be helpful for you. From there, we’ll schedule your initial sessions and begin the process of developing your customized treatment plan. Over the first 1–3 sessions, we’ll clarify your reasons for seeking help and pinpoint what you’d like to achieve. This process involves discussing your concerns, exploring your background, and crafting a treatment plan that fits your situation. Laying this groundwork is key to a productive therapy experience. In many cases, it takes about 3–6 sessions to decide whether the therapy approach and therapist are a good fit. For at least the first month, you can expect to meet once a week. As therapy progresses, we can adjust session frequency and focus in line with your goals and progress.

Progress is measured through regular check-ins and evaluations of your treatment plan. Together, we will review how you’re feeling, assess any changes or improvements, and determine if any adjustments need to be made to your approach. This ensures that therapy remains focused on your goals and adapts to your evolving needs.

At its core, therapy is about clarifying and pursuing your personal goals. A practical way to measure whether it’s working is to observe how you’re moving toward those objectives. Over time, you may notice that you handle challenges with more confidence, experience fewer or less intense symptoms, or apply healthier coping strategies. By regularly reviewing your goals with your therapist and discussing what is—and isn’t—helping, you keep your work focused and meaningful. Progress can unfold gradually, so it’s entirely normal to raise concerns or questions whenever they come up. Additional info As you become more familiar with these practices, you’ll find that you gain greater control over what affects you and how you choose to respond. Just like a skilled therapist, you’ll start to instinctively know the best way to handle various challenges. For instance, when stress creeps in, sometimes the wisest choice might be to seek support, like talking to a therapist. Other times, it might be taking a well-deserved day off to unwind in your favorite pajamas at home. The right response often depends on the situation at hand. By applying the skills you learn in therapy, you’ll develop a heightened sense of awareness. Below, you’ll find some key insights that can help you navigate the mental, social, and emotional challenges in your life. Here are some examples: Self-awareness: Understanding your unique experience as a human being begins with self-awareness. This involves examining your beliefs, values, motivations, and emotions, as well as recognizing your strengths and weaknesses. Self-awareness helps you gain clarity about who you are and why you think and behave the way you do. Emotional intelligence: Developing emotional intelligence is crucial for understanding and managing your emotions and their impact on your life and relationships. It involves recognizing and regulating your own emotions, as well as empathizing with the emotions of others. Self-reflection: Regular self-reflection involves taking the time to think about your experiences, decisions, and actions. It helps you gain insight into your thought patterns and behaviors and enables you to make conscious choices that align with your values and goals. Mindfulness: Practicing mindfulness involves being fully present in the moment and nonjudgmentally observing your thoughts, feelings, and sensations. This can lead to a deeper understanding of your internal world and how it relates to your external experiences. Empathy: Developing empathy involves the ability to understand and share the feelings of others. By empathizing with different perspectives and experiences, you can enhance your relationships and gain a broader understanding of the human condition. Authenticity: Embrace your authentic self by being true to your values, beliefs, and emotions. Avoid the pressure to conform to societal expectations or the expectations of others, as this can lead to a more genuine and fulfilling experience of being human. ​​Learning and growth: Embracing a growth mindset means seeing challenges and setbacks as opportunities for learning and development. Continuously seeking new knowledge and experiences can expand your understanding of yourself and the world around you. Cultivating a healthy relationship with yourself: This includes self-acceptance, self-compassion, and self-care. Treat yourself with the same kindness and consideration you would offer to a friend, and understand that your unique experiences and imperfections are part of what makes you human. Seeking support and guidance: Sometimes, improving your understanding of your unique human experience may require seeking support from friends, family, or a therapist. They can provide insight and guidance to help you navigate challenges and personal growth. Values and purpose: Reflect on your core values and what gives your life meaning and purpose. Aligning your actions with your values can provide a sense of fulfillment and a deeper connection to your unique human experience.

Feeling uncomfortable during therapy is not uncommon, especially when discussing difficult topics or exploring deep emotions. If you ever feel uneasy or uncertain, it’s important to share those feelings with me. Therapy should be a safe and supportive space, and it’s my job to ensure that you feel comfortable and understood. I’m here to help you navigate these moments, and we can make adjustments to the approach or pace of therapy to better suit your needs. If you don’t feel comfortable discussing your concerns with me directly, you can also contact the Ohio or California Board of Psychology: • Ohio Board of Psychology • Phone: (614) 466-8808 • Website: psychology.ohio.gov • Email: contact@psychology.ohio.gov • California Board of Psychology • Phone: (916) 574-7720 • Website: psychology.ca.gov • Email: bopmail@dca.ca.gov

What are your fees? My fees reflect the training and experience required to provide high-quality care and are in line with other licensed psychologists in each region: $310 for clients in California $260 for clients in Ohio Do you offer a sliding scale? Yes. I offer a limited number of sliding scale spots based on financial need. If the standard rate is not feasible for you, please reach out—we can discuss options to help make therapy more accessible. Do you accept insurance? I am an out-of-network provider, which means I don’t bill insurance directly. However, many clients receive partial reimbursement from their insurance plan using their out-of-network mental health benefits. If you plan to use insurance, it’s helpful to ask your provider the following: Do I have out-of-network mental health coverage? What percentage of each session is reimbursed? Do I need pre-authorization or a referral from my primary care physician? How many sessions are covered per year? What documentation do I need to submit for reimbursement? *Upon request we can provide super-bills, which are invoices specifically for insurance companies. What is a superbill? A superbill is a detailed invoice that includes the necessary information your insurance company needs to process a reimbursement claim—such as diagnosis codes, session dates, and service fees. I’m happy to provide one upon request, typically on a monthly basis. What forms of payment do you accept? Payment is due at the time of service. I accept major credit cards, HSA/FSA cards, and electronic payment platforms (such as Zelle or Venmo, depending on location). Let me know what works best for you. What is your cancellation policy? If you need to cancel or reschedule, please provide at least 48 hours’ notice. Cancellations with less than 48 hours’ notice may be subject to the full session fee.

The law protects the relationship between a client and a psychologist, and information cannot be disclosed without written permission.Exceptions include: Suspected child abuse or dependant adult or elder abuse, for which I am required by law to report to the appropriate authorities immediately. If a client is threatening serious bodily harm to another person/s, I must notify the police and inform the intended victim. If a client intends to harm himself or herself, I will make every effort to enlist their cooperation in ensuring their safety. If they do not cooperate, I will take further measures without their permission that are provided to me by law in order to ensure their safety.

What should I do if I need to cancel or reschedule an appointment? We have a 48-hour cancellation policy. If you’re unable to attend your session, please notify us at least 48 hours in advance to avoid being charged. If you cancel within the 48-hour window, the full cost of the session will be charged. However, even if it’s late notice, please let us know as soon as possible. Sessions start and end at their scheduled times. If you arrive late, the session will still end at the scheduled time, and you will be charged the full amount for the session. Please note that hour sessions consist of 50 minutes with the therapist. The remaining 10 minutes are reserved for note writing and scheduling as needed.

Books The Relaxation Response by Herbert Benson Wherever You Go, There You Are by Jon Kabat‑Zinn Buddhism Without Beliefs by Stephen Batchelor After Buddhism by Stephen Batchelor Ethical Mindfulness (e‑book) by David Smith Websites American Institute of Stress Mindful Dave Smith Dharma — courses, mentoring, retreats Apps & Free Tools Waking Up (Sam Harris’s app; some content is free) Calm (basic features in the free tier) UCLA Mindful Awareness Research Center (guided meditations) HelpGuide – Stress Management Techniques

Books In the Realm of Hungry Ghosts by Gabor Maté The Addiction Recovery Skills Workbook by Suzette Glasner‑Edwards Websites & Organizations SAMHSA (treatment locators & guides) NIDA (research & data) Alcoholics Anonymous SMART Recovery Free Resources 12 Steps for Life (online 12‑step–based program) Sober Grid (peer‑support network)

Books Driven to Distraction by Edward M. Hallowell & John J. Ratey Taking Charge of ADHD by Russell A. Barkley Websites & Magazines CHADD (support & education) ADDA (adult ADHD resources) ADDitude Magazine (articles, webinars, podcasts) Apps & Free Tools Todoist (free tier) Focus@Will (limited free access) ADHD Coach Academy Free Resources Understood (community support)

Books The Anxiety and Phobia Workbook by Edmund J. Bourne Dare: The New Way to End Anxiety and Stop Panic Attacks by Barry McDonagh Websites ADAA (anxiety & depression resources) NIMH – Anxiety Disorders Apps & Free Tools Sanvello (free basic features) Worry Watch (basic tracking free) MoodGYM (interactive CBT online) MindShift CBT

Books Atomic Habits by James Clear Designing Your Life by Bill Burnett & Dave Evans Websites Mind Tools – Goal Setting SMART Goals Guide Apps & Free Tools Trello (free tier) Strides (basic features free) MindTools SMART Goals Worksheet (PDF) Google Keep

Books The Power of Habit by Charles Duhigg Tiny Habits by BJ Fogg Atomic Habits by James Clear Websites Healthline – Healthy Habits Habitica (free habit‑tracker) Apps & Free Tools HabitBull (free version) CDC – Healthy Eating & Active Living MyPlate (USDA)

Books & E‑Books Ethical Mindfulness by David Smith Buddhism Without Beliefs by Stephen Batchelor After Buddhism by Stephen Batchelor Confession of a Buddhist Atheist by Stephen Batchelor Websites & Courses Dave Smith Dharma — secular courses, mentoring, retreats Secular Dharma Foundation — online programs blending Buddhism, science & psychology Podcasts & Interviews Dave Smith Dharma Podcast — free talks & guided meditations Secular Buddhism Podcast — discussions on mindfulness and ethics Community Program Recovery Dharma — peer‑led, non‑theistic recovery based on Buddhist principles