Online Group Therapy
For those who constantly feel like nothing they do is ever enough.
You feel the knots in your stomach as you realize a task fell through the cracks because you’re overwhelmed by a laundry list of commitments. “I can’t do anything right,” you often say to yourself—the fucked up mantra that fails to make things better: you ask for too much, you feel too much at inconvenient times, and you don’t feel enough when it’s expected.
You can’t handle the idea of letting someone down. Every time you forget or fail at something is just more evidence of why you’re a fraud, a failure, and unloveable. That fear of failure turns everything into a threat.
You’ve been to therapy before and talked about these feelings so much that you can do both sides of the conversation: you’re allowed to be human, you’re allowed to make mistakes, your imperfections do not say anything about you. You get it. You did the worksheets that reframed those thoughts to something positive: “I’m enough. I’m human.” You wish you could believe those words, but right now they feel like a fundamental lie.
You’ve tried willing your way through the pain: sure, white knuckling it kind of works, except for the fact that the slightest bump in the road makes it feel like you’re on the edge of crashing out or breaking down. Plus, the anxiety of managing how people perceive you at all times is wearing you out. It’s hard not being seen, even though you're a pro at hiding in plain sight.
When you’re truly honest with yourself, you know that this isn’t what you want. You want relief from the never-ending pressure to perform. You want to make a decision without feeling overwhelmed by all the possibilities, and all the possible mistakes. You want to be able to tap into that creative, passionate, fun side again, but right now there’s no time and energy after spending the day seconding guessing, judging, and worrying about yourself. You want to be able to breathe, to be understood, without having to prove anything.
So Why Group Therapy?
You’ve never been one to be open and authentic with others. You need to feel like you’re in control of how you’re being perceived. The idea of letting down that guard and showing up as yourself makes your skin crawl. Even individual therapy can be hard, so why go through that in front of a whole group of people?
Stay with me here: if you’re willing to cope with the discomfort that comes with healing and change, you can gain so much in the group setting.
Think of group therapy as a bridge between the things you’ve learned in individual therapy and the real world. In a group setting, you can learn how to recognize the feeling of safety, how to assess whether there is a real threat or just something that is uncomfortable, and how to be vulnerable with others, set boundaries, and ask for help. This is the space to learn how to trust yourself and to trust others—both in times of safety and when there’s a conflict. It’s hard practicing these actions in the wild, but a group setting can be a safer place to take those risks.
Group Therapy Is:
For those who are willing to show up and participate. You don’t have to be perfect in how you participate, but you do need a willingness to show up.
A time commitment and financial investment if you want to get the most out of group therapy.
A space for healing, growing, and creating new experiences where you can fully embrace yourself, where your worth isn’t based on your “productivity” or “success.”
Group Therapy Isn’t:
For the faint of heart. This is not about surface level vent sessions, where members try to fix each other. You can totally vent, AND we will go deeper. You get enough superficial pleasantries out in the world, you don’t need that mirrored in group.
A lesser form of therapy. Group will provide opportunities to trust your fellow members, to trust yourself, and to take what you learn out into the other areas of your life.
Let me break down the process of joining and being in group:
Consultation and Intake Session
The consultation session is free for those interested in group therapy. I’ll get to learn more about you, your goals for group, and past experiences with treatment. Then I’ll provide you with detailed information on how the group will work for you and answer any questions. If things feel aligned with your goals, we’ll schedule an intake session.
The intake session is a 50-minute individual session for new clients. This session is to better assess symptoms, concerns, and determine whether group therapy is appropriate for you. We’ll also assess potential barriers that may lead to prematurely dropping out or minimizing benefits. We will explore your specific goals and identify how you can utilize group to reach those goals.
From here, you will receive a Zoom link that will be used for sessions. This link will be used for all sessions, unless otherwise specified, so it’s important to save it.
Meet the Group
Joining a new group can feel like the first day of school—uncomfortable and anxiety provoking. However, unlike the first day of school or starting a new job, you’ll be joining something where everyone’s intention is to grow. You might feel awkward at times, or perhaps fearful of saying the wrong thing, but if you’re open to it, you’ll be able to feel the threads of connection build.
Trust the Group
This is the part of group I love the most: the trust and vulnerability that eventually develops. This is the meat and potatoes of healing as part of a group. It’s going to bring up all the feels because you haven’t had many real, authentic connections in your life. Once you build this trust, you’ll be gaining insight, trusting safety, and learning to change the cycle of how you relate to others.
After Group Therapy
You’re appreciating the uniqueness of you, regardless of how “productive” of a person you are. You’re loving yourself truly in a more unconditional way. You’re also recognizing and taking care of your needs and wants without the heaviness of guilt weighing you down. You’re finding it easier to connect with people; you weed out people who are not a good fit so much faster and hold on to the ones that are meaningful and fulfilling. *mind blown*
Frequently Asked Questions
What is the cost?
The initial intake session is $150 for a 50 minute session, where we’ll get more information about your past experiences with therapy and provide you with information on how to best prepare you for the group experience. (For new clients only)
Each group session is $45 per week.
Do you take insurance?
No. This group will be led by an associate therapist (unlicensed and working under my license as they gain hours/experience towards licensure), which is generally not covered by insurance. Talk to your insurance company to see if they will accept a Super Bill.
How many people will be in the group?
The group can be anywhere from 3-8 individuals; the sweet spot is about 5-6. There will be times where it will be more full and times where individuals will graduate out of the group.
How long does it last?
Sessions are 90 minutes.
This is an ongoing group, which means there is no end date—rather, the focus is on whether the group is benefiting you and if you have met your goals. Once you have met your goals and/or no longer benefit from group, we can discuss as a group or one-on-one what your next steps can be.
Where is it located?
Group will take place on Zoom for those who are currently located in California. You must be physically in California at the time of group to attend. You must also be in a stationary place for the duration of the group—no driving.
Who is this group for?
This group is for those currently in CA and individuals who are Black, Indigenous, and/or Persons of Color.
What happens if I can’t make a session?
Life definitely happens, and you may be unable to make a session due to other appointments, travel, etc. Please let us know as soon as you can that you will be unable to attend.
Due to the practice’s no-cancellation policy, you are financially responsible for your spot in the group for each session, whether you attend or miss it. If you’re ending group therapy, please let us know at least 24 hours before the group session to avoid the fee.
If there is a pattern of missing sessions we will address this with you, in or outside of group, to see what’s going on. We’ll determine if group is a good fit for you at this time or address any barriers that are getting in the way of attending. We want to set you up for success as best we can.