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 help with anxiety, depression, and trauma. My approach is personalized to your unique challenges and goals. We might use Cognitive Behavioral Therapy (CBT) to reframe negative thoughts or somatic techniques to address trauma stored in the body. Therapy provides a space to explore these issues, develop coping strategies, and work towards healing, improving your overall quality of life.

It's okay to have doubts 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, I can recommend other resources or professionals who may be better suited to help you.

Getting started is simple. You can book a free 15-minute consultation by clicking the "book now" link above or visiting https://andrew-goldberg.clientsecure.me/request/service. During the consult, we'll determine if my therapy approach aligns with your needs. If we agree it's a good fit, we'll schedule your initial sessions and develop your customized treatment plan. Over the first 1–3 sessions, we'll clarify your reasons for seeking help and pinpoint your goals. This involves discussing your concerns, exploring your background, and crafting a treatment plan that fits your situation. It usually takes about 3–6 sessions to decide if the therapy approach and therapist are a good fit. For the first month, you can expect to meet once a week. As therapy progresses, we can adjust session frequency and focus based on your goals and progress.

We measure progress through regular check-ins and evaluations of your treatment plan. Together, we'll review how you're feeling, assess any changes or improvements, and determine if any adjustments are needed. This ensures therapy stays 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.

It's not uncommon to feel uncomfortable during therapy, especially when discussing difficult topics. If you ever feel uneasy, please share those feelings with me. Therapy should be a safe space, and I'm here to ensure you feel comfortable and understood. We can adjust the approach or pace to better suit your needs. If you prefer, 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