About reflect / About therapy / Matches and intros / Choosing your therapist

Frequently asked questions

You've got questions - we've got answers.

About reflect

What is reflect?

The current therapy model makes it too hard to get help, so we've reimagined it from start to finish. reflect makes it easier for you to find the right therapist and supports you through each step of the journey to ensure you get the most out of therapy.

We match you to the right therapist using a data-driven algorithm focused on "goodness of fit," the best predictor of success in therapy. Rest assured you're getting the best match -- reflect represents the largest self-pay network of top clinicians in California, and we use unique data collected about our therapists to ensure their style and approach compliments with your specific needs. And you can try each match for FREE by phone to learn more about how they can help you.

Once you find a match, we are here to make therapy even more effective. We handle logistics like scheduling and billing so that you can focus on what's most important -- your mental health. And we support you with useful content (like what to cover in therapy) and collect feedback for your therapist to set up you both up for a successful relationship. If you ever have an issue with your match or a question about therapy, our team is here to help.

How do I get matched?

Take a short 2-3 min survey to help us understand your unique needs, and we'll get back to you within 24-48 hours with up to 3 personalized matches. And don't worry if you've never tried therapy or if you had a bad experience -- our matching process takes the guesswork out of therapy because we know the factors that make a successful therapeutic relationship.

90% of those who try reflect find a therapist they like. Click here to get started.

How are my matches chosen?

Our algorithm uses 55 factors to find therapists whose style, availability, and training match your unique needs. To ensure the best potential fit, our team also personally review each match before sending them to you.

How much does reflect cost?

We believe therapy should be accessible and have pre-negotiated rates with all our clinicians. reflect offers therapy at fixed and transparent rate, up to 50% lower than typical costs in California. Sessions start as low as $145 depending on your plan. To read more about our pricing, click here.

Do you accept insurance?

We do not accept in-network insurance at this time, as most top therapists in California do not either (learn why here). However, we offer a number of options in addition to our lower pre-negotiated rate to make therapy more accessible.

reflect can help facilitate "out of network" reimbursement, which can help lower costs even further. Coverage varies by plan, so make sure you check with your insurer. To learn more about how reflect can help facilitate out-of-network reimbursement to save you money, check out this blog post we wrote.

You can also use pre-tax HSA/FSA dollars for reflect sessions. And some companies we partner with reimburse or subsidize for therapy similarly to a gym membership. Ask your employer about their mental health benefits -- and connect us to your HR team, so we can provide reflect at an even deeper discount!

What kinds of therapists do you work with at reflect?

reflect represents the largest self-pay network of top clinicians in California, and each therapist has been pre-screened and vetted for you by our team. reflect therapists hold advanced degrees in psychology or related fields (masters or doctorate) and undergo a rigorous state licensure process. We work with licensed clinicians and experienced associates completing their certification hours who are supervised by a licensed therapist or clincial organization we partner with. All therapists are registered with their respective state licensing boards. Learn more about degree types here.

Can I attend therapy if I'm under the age of 18?

Of course! However, to start therapy, we would need a parent or guardian to co-sign. Reach out to us at support@joinreflect.com with any questions or if you need help with this.

I need help fast - how long will it take me to find a therapist?

Once you submit your survey, you'll receive your personalized matches in just 24-48 hours. And you can schedule your first free 20-min intro session to try your matches the same week (yes, that fast!). Click here to get started. As a reminder, reflect is not intended for urgent care. If you're experiencing an emergency or need help immediately, please call 911 or go to your local hospital. Additionally, you can message with a trained Crisis Counselor via Crisis Text Line by texting CONNECT to 741741.

About therapy

Why should I try therapy?

Our mental health affects everything in our lives -- how we see ourselves, interact with others, and see the world. Yet, we rarely spend time attending to our mental muscles and thought patterns in the same way we keep track of how diet and exercise impact our physical health. It's no wonder why when life's inevitable ups and downs come (and they will to all of us), we can sometimes feel knocked off balance.

Therapy enables you to build resilience to tackle life's challenges mindfully. Think of it as the gym for your mental health. Working with a therapist can help you examine yourself and your behaviors, identify goals and what's holding you back, and ultimately develop the skills you need to cope -- in a safe and confidential setting. You are able to build strength to move past obstacles that keep you from being who you want to be.

While therapy can help during times of crisis, studies show that therapy is most effective around skill-building when approached from a position of strength. After all, we don't wait to have a heart attack to go to the gym, so why do we wait to have a panic attack to see a therapist?

If you're interested in learning more about therapy and its uses and benefits, click here.

How do I know if therapy is right for me?

While we firmly believe that therapy is an extremely valuable investment for anyone at any time, there are definitely moments in your life where seeing a therapist may be necessary for the sake of your mental health.

These moments can include (but are not limited to): recently experiencing a life-changing event (i.e. moving to a new city, the passing of a loved one, etc.), finding yourself overusing/abusing something or someone, friends and family mentioning to you that you don't seem like yourself, or finding yourself in a funk or mood that you can't seem to shake.

Although taking the first step to seek help and choosing to go to therapy can be hard, finding a therapist can often feel even harder. We make the process easier by providing you with tailored matches and assisting with logistics at every step of the way, so you can focus on what matters most - your mental health.

How does therapy work?

Therapy provides a venue to investigate the root of the issues you're facing, whether in the past or the present, and finding ways to address or move past those issues with strength and resilience.

Because each person's mind is different and the issues they're working on may vary, there is no standard therapy model. It's as varied as the thoughts in our brain. And the science around mental health continues to evolve. There are hundreds of different kinds of therapy (known as "orientations"). Even two therapists who practice the same orientations may approach the work differently based on their own personalities, where they studied and trained, and their own backgrounds.

That's why finding the right therapist is as important as deciding to try therapy in the first place. According to the research, a good match is the best predictor of success in therapy. At reflect, we help you navigate those differences through a data-driven matching process, to uncover what individual therapist might be right for you.

If you're interested in trying therapy, click here to get started.

How long does therapy usually last?

There's a myth that therapy has to last forever. Quite the contrary. There is no rigid rule. It comes down to the progress you're making and how you feel about what you're learning. There are even some styles of therapy intended to be "short-term" (meaning up to 12 sessions).

Because each person is different, it's ultimately up to you and your therapist. Factors like your openness in sessions and how actively you implement strategies and feedback outside of session can be indicators of faster "success" in therapy. You simply can't tell until you start. And it's important to discuss goals with your therapist in the onset, so you can effectively lay out a plan that's tailored to your individual needs.

While it's not necessarily the norm, there are many people who continue going to therapy for many years, not because they feel their problems have not been solved, but because they enjoy the benefits they receive from taking that time to reflect on their issues with a professional that they've come to trust.

How often do I need to go to therapy?

This is a tough question. In the beginning, we recommend attending one session a week. This is usually considered the "sweet spot" as it balances time for your therapist to get to know you and explore your issues with time outside of session for you to implement and reflect on what you covered in sessions. After a few weeks you can move to a session every other week, then down to once a month, as you see fit with your own personal experience and progress.

Many reflect members find that going to therapy two-to-four times a month is an extremely rewarding investment, even after they feel they've resolved some of their internal issues. Just like going to the gym, the benefits continue even after you've achieved your goals.

That being said, we understand that one session every week is not necessarily a realistic pace for many people, so do what makes sense for you both emotionally and financially. Any time spent focusing on your mental health is an investment in bettering yourself, regardless of frequency.

Matches and intros

What are intro calls?

Because of how important the right match is, reflect offers all customers free 20-minute intro calls to speak directly to your matches and learn more about their unique practices, as well as ask any questions you might have for them. We want to make sure you're excited about your match -- because fit is so important to a good therapeutic relationship.

There is no official format for these calls, so you should feel comfortable asking any questions or leading the conversation in a manner that you feel will give you the most benefit.

If you want to learn more about intro sessions, we do offer some tips to help you find the right match.

Are intro calls mandatory?

No, intro calls aren't required, and we are always more than happy to schedule sessions with a therapist at any time. However, we've found that members often feel very differently about who they want to choose before and after their intro calls. While we try to give you the essential information about your matches up front, there are many things that you can only discover by taking the time to talk to your potential therapist.

What do I talk about in my intros?

That's a great question! It's totally up to you what you want to cover. If you're interested, we go more in-depth on intro sessions and provide some sample questions for you to use here. If you're less interested in asking questions, just let your therapist know you'd like them to lead the call and tell you everything they can about their unique style and practice.

We do want to emphasize that intro calls are about determining how well you think you might fit with your matches and should not be treated as a mini therapy session. What we mean by that is this - you should definitely share some details about what issues you are facing and any other necessary background, but don't expect your matches to be providing you with any insights or solutions during this call. Instead, use the issues you're facing as a jumping-off point to better understand how your match has helped others with a similar situation in the past, or what specific tactics they might think of using to help you in the future.

What should I be look for in a potential therapist?

As with all things, this is different for everyone. First and foremost, you should be looking for someone who you feel you can trust and feel comfortable talking openly to. It might be helpful to set some expectations around what you are looking for prior to your calls. Here are a few things you can consider:

Language - do you want your therapist to use more formal or informal language?
Activity - do you want your therapist to mostly listen, or jump in and speak frequently?
Ownership - do you want your therapist to set goals for you, or would you like to have more control on the process?
Progress - do you want a therapist who keeps you posted on where they feel you are at, or do you want to define that for yourself?

The times I received for my intros don't work with my schedule. What do I do?

If the times that we chose for you don't fit your schedule, you have a few options to reschedule your intro calls.

Check your inbox for an email from us; the subject line should start with "Appointment scheduled -". On the right hand side of the email, you should have two options to "Reschedule" or "Cancel".
If you are having issues with rescheduling yourself or would prefer to have us help, you can text us at (415) 439-0518 or email support@joinreflect.com, and we can work with you and your match to find a time that suits you both well.

My match didn't call me at the scheduled time. What's up?

First off we're sorry that happened; it's extremely frustrating to have that happen when you're putting in the effort to try and find a therapist. While this doesn't happen often, it is important to remember that it is probably for one of the following reasons:

Your match had a call or session before yours that went over.
Your match had a last-minute emergency and can't make the call.
There was a technical issue and your match wasn't able to reach you.

In all of these cases, you feel free text us at (415) 439-0518 or email support@joinreflect.com and let us know what happened. We can reach out to your match to find out what happened, and help you reschedule your intro to another time that works for you.

I just completed an intro call and I love my match! Do I need to copmlete my other intro calls before I make my choice?

That's great to hear! If you feel confident that you're ready to move forward, you don't need to complete your other intro calls. Let us know and we can help cancel the rest of them so that your other matches can open those slots to other members.

If you're not 100% sure, we recommend completing your other intro calls anyways before making the choice. You don't know what you may find out from your other match(es), and your original match isn't going anywhere. As always, don't be afraid to take your time and ensure you feel comfortable with the decision you're making.

I've completed my intro calls and don't feel a good fit. What do I do now?

We understand that you don't always find the right fit the first time around. If you aren't satisfied with the matches we provided, we are more than happy to rematch you with additional therapists until you find your ideal fit. Before we do that, though, we will reach out to you to get a better understanding of what you discovered in your intro calls that might help us find you better matches the second time around.

Choosing your therapist

I've completed my intros and I'm ready to choose my therapist - what do I do?

Within a few days of completing your intro calls, you should receive an email from us with information on the next steps and how to choose your therapist. If you haven't received that email within two days, or want to let us know sooner, text us at (415) 439-0518 or email support@joinreflect.com.

Within that email there will be a form where you will choose your therapist, as well as leave feedback for each of your matches. It's always appreciated if you leave constructive and honest feedback on all of your intro calls, so your matches can learn for future calls.

Once you've chosen, you can schedule your first session through our calendar partner, Setmore, or reach out to us and we can help to schedule it for you!

I'm torn between two matches - how should I choose?

Some members opt to do two "first" sessions with both therapists to get an idea of what a full session with each is like. If that option is unrealistic for you, we have a few tips that could help:

Go back to your match email and look at what modalities each match practices. Do some additional research into each and see if you learn anything more that may give one match an edge over the other.
We've found over time that members stuck with a hard choice will often choose and find more success with someone they feel will be able to help them solve their issues over someone who they may actually feel more comfortable with but feel less confident that they can solve their issues.
Trust your gut - if you had a first reaction but are second-guessing yourself, consider giving your first choice a chance. You can always change your mind later!

What if I end up not liking my therapist after all?

First off, don't feel discouraged! We are more than happy to schedule new sessions with one of your other matches, or provide your new matches for you to vet. And don't be worried about losing progress - your new therapist will be able to use what you tell them about your old sessions to pick up right where you left off and implement new strategies that may be more effective for you.

I've just chosen my therapist and scheduled my first session. What now?

Congrats on finding a therapist! You'll receive a DocuSign consent form (which will contain important policies and CC authorization), to be filled out before your first in-person session. Your therapist will also be following up with a logistics email. If you haven't received either of these within 48 hours of your appointment, text us at (415) 439-0518 or email support@joinreflect.com and we will get things sorted out.