My practice specializes in therapy approaches that will help you better navigate anxiety, low mood, insomnia, and other difficulties (e.g., life transitions, self-doubt, low motivation, perfectionism) with more flexibility, awareness, self-compassion, and purpose.
In my practice, I use cognitive behavioral therapies (CBT), which have been identified as top treatments for anxiety and depression across decades of scientific research. Much like we would choose a medication that has been carefully tested to demonstrate its effectiveness, I use the therapies that have been shown to work best for treating the types of problems my clients face. These therapies are not only effective in the treatment of anxiety, OCD, insomnia, and mood disorders, they also provide a valuable set of tools for anyone interested in enhancing their well-being and personal growth.
Cognitive behavioral therapies focus primarily on the here-and-now. This does not mean that the past is unimportant or will go unaddressed, but I am particularly interested in your life today: what is working and not working, what thoughts and feelings are showing up and getting in your way, and how we can collaboratively work to help you to develop tools or make changes that feel personally meaningful and rewarding to you.
I believe therapy is not one-size-fits-all: I flexibly tailor my approach to your individual needs and what you are hoping to get out of therapy. I aim to bring compassion, curiosity, and openness to the work that we do together. I do not see therapy as a never-ending process with no clear direction. We will collaboratively set goals and focus our work on helping you achieve those goals.
One of the therapeutic approaches I often use in my work with clients is Acceptance and Commitment Therapy (ACT). ACT is a form of cognitive behavioral therapy that focuses on cultivating psychological flexibility and has been identified as an effective treatment for addressing anxiety, depression, and a range of other difficulties. Based on your reasons for seeking therapy, I will incorporate my expertise in other evidence-based approaches (e.g., Exposure & Response Prevention for OCD; Habit Reversal Training; Motivational Interviewing; Mindfulness and Compassion-Based Approaches) to ensure we are using the treatments that have been shown to work best for the difficulties you are experiencing.
It is my hope that through therapy you will learn to:
(1) relate to difficult thoughts & feelings in more helpful ways,
(2) increase awareness and connection to the present moment, and
(3) continually take actions that move you towards what is important to you
We will also aim to develop a greater awareness of consistent themes that show up across your thoughts, self-stories, and behavioral patterns. Gaining a clearer understanding of these patterns - and how they function for you - can be a valuable step in helping you to develop new patterns of behavior that better serve you in your life.
Hover over or click the boxes below to learn more about some of the key processes targeted within the therapies I use:
the present moment
Much of our suffering comes from disconnecting with what is 'right here, right now.' Instead, our minds are often time-hopping - replaying or ruminating on something that has already occurred or constructing future scenarios that we fear could someday unfold. When our thoughts and feelings hook us in unhelpful ways, we miss the opportunity to be with the present moment and often find ourselves in a place of suffering.
In our work together, we will practice mindfulness skills: noticing when we’ve been pulled out of the present moment in unhelpful ways and harnessing our ability to choose to return to the here-and-now. While it sounds simple, this takes practice, yet it can have a powerful influence on freeing you from suffering and allowing you to more fully connect with and enjoy what is in front of you.
The Present Moment
Do you find it difficult to stay present in life because your mind is often getting pulled to worries, rumination, or other things outside of the here-and-now?
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thoughts & feelings
Thoughts & Feelings
Do you find yourself fighting painful thoughts & feelings that don't seem totally under your control, and only feeling more stuck in the process?
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Much of our suffering comes from struggling with the difficult thoughts and feelings that we all experience at times – such as fear, sadness, self-doubt, and guilt. We often don't like these uncomfortable experiences, so we try to push them away or layer judgments, evaluations, and resistance on top, further intensifying our suffering. We may put great effort in fighting against or trying to control things that can't be truly controlled (e.g., other people, situations, and even our own thoughts and feelings).
In our work together, we will practice opening up to difficult thoughts and feelings with more willingness, flexibility, and self-compassion, and noticing when emotions get in the 'driver's seat' and start dictating our actions. Learning new ways to relate to difficult thoughts and feelings can have a tremendous impact on lessening the degree to which they hold the power to get in the way of living your life more fully.
what matters to you
Do you put off doing the things you care about, or spend time on things that don't truly matter to you, because you feel you "should," or to stay in your comfort zone?
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Much of our suffering comes from losing touch with what matters to us in life. Alternatively, we may be acutely aware of what we value but find ourselves stuck and unable to engage in actions that align with those values. We may fall into behavior patterns that pull us away from what we care about, through excessive avoidance, procrastination, or mindless activities that provide a short-term fix but don't enrich our lives in the long term.
In our work together, we will explore and reflect on the person you want to be, as well as the things that are important to you and bring your life a sense of vitality and purpose. We will use these insights as our guide in helping you take actions that move you towards a life that feels personally meaningful, while identifying how to overcome obstacles that get in the way of this.