One-on-One Therapy To Help You Address The Areas Of Your Life That Are Causing You The Greatest Stress

Starting therapy is a very personal decision. My experience is that for many people, sitting down with a therapist one-on-one is the first time in their lives that they’ve had a space fully devoted to them. It’s a very important and transformative experience when you’re with the right therapist. 

Individual therapy is about more than symptom relief. It’s a chance for you to slow down, understand yourself more deeply, and begin to experiment with new ways of approaching your life. Many psychological challenges can be healed in this way, including stress, depression, trauma, relationship struggles, and painful life transitions. All of this happens once you’re in a safe, engaged space where you don’t have to carry your struggles alone.

As a therapist, you can expect me to be attentive and involved. I both listen and ask questions while also offering you reflections to help you gain clarity. Individual therapy becomes a collaborative process where you bring your experiences and insights and I bring my perspective and therapeutic tools to the process. Together, we work toward greater steadiness, resilience, and fulfillment in your daily life.

Some of the things we work on together are:

Exploring the roots of your patterns

Therapy gives us space to look at how past and present experiences have shaped the way you respond to stress and relationships today. Making those connections often brings relief on its own and creates a clearer path toward healthier choices in the present.

Experiencing a supportive relationship

If you’ve been hurt, dismissed, misunderstood, or shamed in the past, it can feel risky to open up. Our sessions offer a new kind of relationship, one where you can practice sharing your feelings and discover that they can be received with care. Over time this helps reduce shame, rebuild trust, and increase your ability to connect authentically with others.

Building skills for everyday life

Alongside deeper exploration, therapy often involves learning practical strategies to help your daily life feel less overwhelming. In our sessions we might:

  • Practice naming and understanding your emotions as they arise.
  • Work on challenging self-critical thoughts that keep you stuck.
  • Identify how to break out of behavioral cycles that reinforce distress.
  • Strengthen coping and self-soothing skills so stress no longer spirals out of control.

What To Expect In Individual Therapy Sessions

Starting therapy can feel intimidating, especially when anxiety, depression, burnout or stress have you feeling depleted. My goal is to make the process feel clear and supportive from the start so you know what to expect and don’t feel alone. 

Here’s what the process looks like in my office:

Session length: 

  • Each session lasts 45 minutes. You can meet with me in person in my downtown DC office, over video, or by phone,

Getting started: 

  • In our first sessions, I’ll focus on questions to understand what’s bringing you in and what feels important to you. This helps build trust that I understand you and gives us a shared understanding of what you would like to change.
  • We’ll talk about the relationships and experiences that shaped how you relate to yourself and others. This context often reveals why certain situations feel especially triggering.

Finding the core: 

  • As I learn more about you, I’ll reflect back what I see at the heart of your challenges and offer a roadmap for growth.

Working at your pace: 

  • Therapy should never feel rushed. I stay closely attuned to what feels tolerable so that the work moves forward steadily without overwhelming you.

Who I work With

In my practice, I often meet professionals in Washington, DC who are navigating the demands of high-pressure fields like law, consulting, or government. Some are in seasons of transition such as beginning a new career, adjusting to parenthood, or working to strengthen their relationships. Others come in feeling stuck in cycles of perfectionism, procrastination, withdrawal, or the heightened anxiety that high-pressure environments can bring. What unites these different stories is a shared wish for relief and a readiness to reflect, grow, and create change.

Common Concerns Individual Therapy Can Address

While every client’s story is unique, certain themes show up again and again in individual therapy. Working one-on-one gives us space to look at the full picture, not just one symptom, but the ways different struggles weave together.

Some of the concerns I often help clients with include:

  • Depression: Feeling drained, unmotivated, or unable to find joy in life.
  • Relationship issues: Patterns of pulling away or alienating partners, struggles with communication, or difficulties balancing closeness and independence.
  • Work stress and burnout: Negative workplace dynamics, high expectations, or feeling unable to keep up with daily responsibilities.
  • Family of origin issues: Painful histories that affect how safe you feel being open with others today.
  • Perfectionism and procrastination: The pressure to perform flawlessly, paired with the paralysis that often follows.

You don’t have to fit neatly into a category to benefit from therapy. These are simply some of the challenges that come up most often and whatever brings you in, we’ll work with it in a way that feels relevant to your life.

My Approach To Therapy

My work is integrative, drawing on several well-established approaches so I can respond to what each client needs most in the moment:

Psychodynamic Therapy 

  • I draw on psychodynamic therapy to help you understand how your past shapes your present patterns, especially in relationships, where anxiety often shows up.

Cognitive Behavioral Therapy (CBT) 

  • As a CBT therapist in Washington, DC, I offer concrete tools to manage negative thoughts and catastrophic thinking while you’re doing the deeper work.

Relational Therapy 

  • I recognize that the relationship we build together can itself be healing. Therapy gives you a chance to practice new ways of expressing feelings, setting boundaries, and experiencing validation in real time.

Why Choose Therapy With Me

There are many skilled licensed psychologists practicing in Washington, DC. Clients often say what feels different in our work is the care and respect they experience in session. My own time as a therapy client taught me firsthand what it means to trust someone with your most vulnerable thoughts. I know what it’s like to feel anxious, insecure, or frustrated during therapy and that lived experience has helped me know how to work sensitively with others to create the safety needed to turn therapy into a place of real healing. That experience has also given me a deep appreciation for how transformative therapy can be and I feel a great privilege to assist those who are seeking a more fulfilling life for themselves.

Begin Individual Therapy In Washington, DC

Choosing to start therapy is a meaningful step. Whether you’re navigating stress, depression, trauma, or simply want to better understand yourself, individual therapy in Washington, DC offers a steady place to sort through it. My role is to walk alongside you listening closely, asking questions, and working together to create lasting change.

If you’re ready to explore what one-on-one therapy could look like for you, I’d be glad to talk. Reach out today to schedule a consultation.

Contact: 571-882-1648 | dralexafram@gmail.com
Office: 1701 K Street NW, Suite 900, Washington, DC 20006
(Above Farragut North at K & 17th ST NW)

Individual Therapy In Washington, DC FAQs:

Finding a therapist in Washington DCHow do I know if I should start therapy?

If you’re feeling stuck, overwhelmed, or unsure how to handle challenges on your own, therapy can help. Some clients come to address specific concerns like depression, trauma, or stress; others simply want a place to better understand themselves.

What kinds of issues can we work on in individual therapy?

Therapy can support you with many concerns, including stress, depression, trauma, grief, relationship struggles, self-esteem, perfectionism, and major life transitions. You don’t need a specific diagnosis to benefit; what matters is that you want support.

What is your approach to individual therapy?

I see therapy as a collaborative process. I listen closely, ask questions, and offer reflections that help you see patterns more clearly. Depending on your needs, I draw on a range of well-established therapeutic approaches, but what matters most is responding to what you need at the moment.

How long does individual therapy usually last?

It varies. Some clients see improvement in a matter of weeks, while others continue therapy for months or longer to work on deeper patterns. We’ll talk openly about your goals and adjust along the way.

How often will we meet?

Most clients begin with weekly sessions. As therapy progresses, we may decide together to shift to another schedule that supports your needs.

Is therapy confidential?

Yes. Everything we discuss in therapy is confidential within legal and ethical limits. Confidentiality is a cornerstone of creating a safe, trusting space.

What if I’ve tried therapy before and it didn’t help?

Every therapist works differently. Many clients who felt discouraged by past experiences find that a new relationship, different tools, and a more collaborative process can make therapy feel more effective and meaningful.

Do you offer individual therapy online?

Yes. I see clients both in-person and online for residents of Washington, DC, and virtually for clients in PSYPACT states.

Do you accept insurance or provide superbills?

I am an out-of-network provider. Many clients receive partial reimbursement through their insurance with a superbill I provide.

How do I prepare for my first session?

Bring a sense of what feels most difficult right now. There’s no need to rehearse, just come as you are.

How do I know if you’re the right therapist for me?

An initial phone consultation can help you get a sense of my presence and therapeutic approach. If that consultation feels encouraging, a first session can give a deeper sense of our fit. You should feel respected, understood, and safe to share.

Can therapy help if I’ve already tried it before and it didn’t work?

Yes. Sometimes it’s about finding the right therapist, timing, or approach. Many clients who felt discouraged before have found therapy effective here.