Relationship issues come in all shapes and sizes. Whether you are struggling with a partner, family member, or colleague, I specialize in supporting you to:

• Identify patterns that are no longer serving you. Sometimes we hold on to beliefs we picked up on when we were little, even if unconsciously, that we continue to act on into our adult life. This can impact beliefs we have about the world, how we expect people to treat us in relationships, and how we treat others. It’s not your fault. Together, we work to gain an understanding of your relationship patterns and dynamics to identify what is working for you and what isn’t working. With this insight, we can identify areas that need healing so you can move toward finding loving, supportive relationships.

• Enhance self-esteem so you can show up as your most authentic, genuine self. Feeling confident and empowered in your relationships allows you to show up as your self and contribute to the relationship in a positive, loving way. This is how we can continue to grow together in relationships. When both partners bring a confident sense of self to the table we avoid dynamics where individuals may feel stifled, unsupported, misunderstood, ignored, or unappreciated by the other.

• Master assertive communication to promote empowerment and self-confidence. Assertive communication and boundary setting are how we preserve our sense of self in relationships, whether short-term or lifelong. Staying true to ourselves in relationships allows us to put our best foot forward and not burn out if we tend to put the other’s needs first. This can be a challenging shift for some, but I’m here to guide you through it.

• Improve conflict resolution through evidence-based techniques and self-awareness. Have you ever wondered why the smallest conflicts in your relationship started to feel like an impossible feat to overcome? Unfortunately, we often aren’t taught how to effectively resolve an issue and manage our emotions while doing so. This is a skill that most need to learn. Until these tools are put into practice, many find themselves never resolving an issue so it continues to come up or turn into an argument about tone, an additional issue, or belittling comments. Sometimes arguments about trivial things can even turn into a yelling match or violence. It doesn’t need to be this way. Implementing some conflict resolution tools and increasing both your tolerance for big emotions and your ability to process them will help tremendously.

Trauma has a way of making itself known, even if details are blurry or we’ve tried to convince ourselves it "wasn’t a big deal." What is considered trauma may be different from one person to the next; the way you experienced it is all that matters. Telling your story and knowing you are not alone are the first steps toward healing.

We can approach treatment in different ways, always starting with sharing as much or as little as you are comfortable with. Based on your goals, we can explore the impact of the trauma on your behaviors, relationships, and self-image. We work toward resilience, empowerment, peace, and joy using an integrated approach that includes Trauma-Focused Cognitive Behavioral Therapy, Internal Family Systems, Mindfulness, and Somatic Experiencing. My overall approach is Person-Centered and Trauma-Informed. I will follow your lead while sharing my clinical insights and recommendations.

You can use the Contact tab to reach out in the way in which you are most comfortable. You do not need to share any details to schedule a consultation call with me.

All consuming, painful, and isolating feelings may be a sign of depression. It is important to get help, you’re taking a big step by looking into options right now. You do not have to go through it alone. If you aren't sure where to start or how to explain what is going on in your mind, that is okay. We will take it one step at a time. It’s often easier for people who are struggling to ask for help to just send an email or schedule an appointment directly without calling. You can do that by navigating to the Contact tab. First, we have a free 15 minute consultation call where you can tell me a little bit about what’s going on and I can share how I can support you. Next, we schedule an intake. I will guide you through pointed questions to help you start sharing and processing your experience. Together, we will:

• Explore events that may have led to the depression.

• Identify patterns, behaviors, or relationships contributing to the symptoms.

• Enhance coping strategies that align with your interests to increase joy and peace.

Relief is possible. We can work together to get you feeling like yourself again.

**Please know if you are having any thoughts of hurting yourself there is a 24 hour hotline you can all for support, just dial 988. You can reach out to me and get immediate support, both are an option.

The stress, poor concentration, irritability, and perpetual thinking that accompany anxiety can be overwhelming. These symptoms often take a toll on work, education, relationships, and physical health. While it may feel like there is no way out, implementing simple tools as we process your experience can provide relief.

• Grounding exercises: This is the first step to finding peace. Find something that works for you, whether is meditating, journaling, going for a run, taking a walk, listening to music, painting, etc. The goal is to be present, notice your thoughts. If you want to take this a step further, take notes on the thoughts that may come up a lot or are surprising to you. This will be a great jumping off point in therapy.

  • Distraction vs. Grounding: Grounding exercises help you get in touch with yourself to get centered or sit with hard feelings. Distractions pull you away from your feelings. Grounding may be too overwhelming if you are experiencing intrusive thoughts. This is something that requires our attention in therapy. If grounding is too much, use healthy distractions to start (a favorite show, up beat music, going somewhere, reading a book you’ve read before, etc.). Unhealthy distractions would include substance use, triggering content (this is unique to each individual), seeking physical intimacy to avoid feelings, driving recklessly, or engaging in extreme activities.

• Make a list: Set your priorities the night before so you know what must get done and what can wait. This isn’t a forever thing. This is an approach to help you manage when you’re overwhelmed. People with anxiety often expect a lot from themselves. Give yourself a break. Chances are, you’re doing more than enough.

• Move your body: Exercise improves the mood. Do what is within reach for you. It can be a walk, stretching, the gym, yoga, running, jumping jacks, dancing, etc. Dealers choice. When you can’t focus, try a few minutes of movement. '

These are just a few tips for starting off. Use the Contact tab to reach out with questions or to schedule a free consultation call.

For anxiety, depression, trauma, and relationship work, I create a unique, personalized treatment plan for each individual. My integrated approach primarily calls upon:

• Cognitive Behavioral Therapy (CBT)

• Trauma-Focused CBT

• Internal Family Systems (IFS)

• Mindfulness Techniques

• Somatic Experiencing