About

Welcome to Benevolent Valkyrie Counseling.

Please don’t compare your experience to anyone else’s.  Don’t believe for a moment that your trauma is in any way “less than” someone else’s trauma.  Much like grief, the worst experience of trauma that you’ll ever come across is your own.  There is no truth to the idea that you are "crazy" or "broken" or "damaged" or "weak." Simply, by nature, people are not meant to be solitary creatures and there are events in this life that we can not always process on our own. Together, we can focus on what your needs are, be it mental, emotional, or spiritual, and get those needs met in a balanced way that supports your values.  Let’s embark on this journey together.  You deserve to heal and thrive.

What is CBT? 

Cognitive Behavioral Therapy (CBT)

A type of talk therapy that focuses on how our thoughts, feelings, and behaviors are connected. The main idea behind CBT, is that our thoughts influence our feelings and our actions, and by changing negative or unhelpful thoughts or thought patterns, we can improve our feelings and behaviors.

Cognitive: The focus is on our thoughts; irrational or unhelpful thoughts versus rational or helpful thoughts. 

Behavioral: The focus is on our actions; how our actions are influenced by our thoughts and feelings. 

Cognitive Behavioral Therapy Process

Albert Ellis’ ABC Model (also ABCDE) illustrates CBT nicely: 

A: Activating Event (something happens to us or around us)

B: Belief (the Event causes us to have a Belief, either rational or irrational)

C: Consequence (the belief leads to a Consequence, with rational beliefs leading to healthy Consequences and irrational beliefs leading to unhealthy Consequences)

D: Disputation (if we have held an irrational belief which has caused unhealthy consequences, we must learn to Dispute the irrational in order to turn it rational)

E: Effect (the Disputation has turned the irrational Belief into a rational Belief; as a result we now have healthier Consequences because of our rational Belief)

Sometimes homework is given with CBT; for example, journaling thoughts or practicing skills learned in session, such as thought stopping or challenging irrational thoughts. Overall, CBT is practical and focused on helping individuals develop skills to better manage challenges, increase distress tolerance and improve overall mental wellbeing.

What insurances do you accept? What forms of payment do you accept?

IMPORTANT STUFF HERE

Effective January 1, 2026, Sara is Out-of-Network

Insurance is less stressful when we understand the rules 

Insurance can be intimidating and confusing and frustrating.  No one should ever be caught unaware or surprised by a bill.  Everyone should be fully informed and have a complete understanding of their options and what they mean.  Sara is always very happy to set aside time to talk about and explain anything related to insurance, benefits, terminology, costs per visit, per month, per year, and answer any questions or address any concerns you may have.  Just ask! 

To use insurance or to not use insurance?

An individual may choose to be a “cash pay” client.  That means that they choose to pay for the full cost of services, out-of-pocket, without any reimbursement.  Why?  This is often for privacy reasons, but anyone has the right to choose to not utilize their insurance benefits if they don’t want to.  While there are legal and ethical limits related to confidentiality, an individual may not want others to have access to their psychotherapy records which may contain sensitive information about them.  One example may be that your insurance company has the right to obtain information from your chart if they are paying for your services.  Consider your privacy needs carefully. 

If you decide that you do not want to use your insurance, Sara is happy to discuss her rates with you.  If you have concerns about the costs of therapy with Sara, she is happy to discuss your options based on your needs; this may include a referral to another provider. 

Understanding your insurance

When you use any medical services, according to the insurance plan you have, typically your insurance pays a portion of the overall cost and you are responsible to pay the difference; an amount referred to as a “deductible,” “co-insurance,” or “copay.”  Insurance often refers to this arrangement as “cost sharing.”  Every plan is different, even if obtained through the same source.  It’s very important that you understand how your plan is laid out and the details of your benefits. 

What is the difference between In-Network and Out-of-Network?

Health insurance companies often have a network of doctors and hospitals that have agreed to provide services at reduced rates. These providers are known as “in-network” (INN).  For various reasons, some providers never enter into an agreement and some providers decide to terminate their agreement with insurance companies.  These providers are known as “out-of-network” (OON). 

Receiving care that is OON versus INN does not simply mean that you are 100% financially responsible for the cost of your care and that you can not recoup any portion of your costs.  Knowing and understanding your plan benefits is important. 

When you have a plan with OON benefits it actually means that you pay your provider directly at the time of service, your provider gives you the form necessary for you to be reimbursed by your insurance, you simply submit the form electronically, and you receive your reimbursement within a brief time.  The typical turnaround is about 2 weeks and you can have the funds directly deposited to your account of choice. 

How do your plan costs really differ?

In-Network (INN) Providers:

Example:  You have INN benefits, your provider is INN, and you have a $25 copay; you pay $25 “out-of-pocket" at the time of your visit.  *This example is just to illustrate the general idea, all plans are different.

Out-of-Network (OON) Providers: 

Example:  You have OON benefits with a 20% cost to you and 80% reimbursement.  You pay $150 or $175 at the time of your visit, your insurance reimburses you 80%, and your total “out-of-pocket” cost is $30 or $35, respectively.  *This example is just to illustrate the general idea, all plans are different. 

Know your insurance plan details

Most insurance plans have a specific percentage reimbursement rate for OON.  If they don’t, you may have the option to choose a plan more suitable for your needs that includes OON benefits, usually during Open Enrollment which happens annually around October/November for employer plans, or before January 1st for Marketplace plans. 

How to Submit for Reimbursement

This process can seem a bit complicated at first, but once you get the hang of it, it becomes much easier!  If you have any questions, just ask!

1. Get a Receipt for Your Payment: After your visit, ask your provider for what’s commonly referred to as a “Superbill.”  This form will have all the information that the insurance requires in order to reimburse you.  Information on the Superbill includes your personal information, the date of service, the services provided (CPT codes), the total amount charged and paid.  You have the option of a paper copy or electronic Superbill. 

2. Fill Out an Insurance Claim Form: Most insurance companies require a claim form to be filled out. You can usually find this form on their website, through their patient portal, or you can call the patient services number on the back of your card and they can mail the form to you; expect non-electronic submissions to take longer.

3. Attach Your Receipt: Include the Superbill with your claim form, either in paper form or electronically.  Keep a copy of your claim form and your Superbill for your records.  Just in case. 

4. Submit Your Claim: Send the completed claim form and Superbill to your insurance company. This can often be done online, by mail, by fax, or sometimes via a mobile app.

5. Follow Up: After a few weeks, check in with your insurance company to double check that your claim was received and processed and when you can expect payment.