We're Here to Listen
I offer the free consultation because my primary goal is to help you. The first consultation is not a commitment. Think of it more as an informal conversation to get to know one another.
I am in this work because I love seeing human resilience and the positive changes that people can make in their lives!
During the consultation we can discuss what your main challenges are and see what we can do about them. If we are a good fit, we can discuss a plan to move forward. If your situation calls for it, I won't hesitate to connect you with someone that would be a better resource for you.
Deciding to make a change is difficult, and the choice usually comes with ambivalence, second-guessing and perceived roadblocks. In therapy we have the opportunity to process your options until we reach a strategy that you feel confident in. We will work through the roadblocks together through guided self-exploration as well as the development of skills supporting your emotional intelligence, interpersonal effectiveness, coping, and problem-solving abilities.
My focus of work, is centered in helping my clients remain in the present moment, gain full understanding of their situation (self mastery) and have the required tools to move forward. With compassion and understanding, I work with each individual to help them build on their strengths and attain the personal growth they are committed to accomplishing. Even though one size does not fit all; it is my goal to offer you a form of therapy that is brief, pragmatic, and effective. So much progress can be made when focusing on solutions rather than barriers, on the present rather than the past, and in what is possible rather than on what is not.
ACCEPTING OURSELVES AND LIVING LIFE TO THE FULLEST.
Our focus is to help individuals heal, energize, and become aware of their inner strengths. We achieve this by providing a neutral safe space, listening to your concerns, and customizing a treatment plan.
I have extensive experience working with individuals who have never been in therapy before as well as those who have had negative or dissatisfying therapy experiences in the past. If this is the case, I invite you to share your experiences with me so that we may collaborate to individualize your treatment approach and work in a manner that is both comfortable and effective for you.
I provide a warm, nonjudgmental space for exploration while consistently encouraging you to integrate new insights, try different approaches, and change repetitive patterns. I will encourage you to work steadily toward your goals with regard to your relationships, work, and the pursuit of joy.
We promise to be there for you every step of your journey. Our goal is to help you grow from your struggles, heal from your pain, and move forward to where you want to be in your life.
Consider using Square Breathing (4x4) to start. You can find many more guided breathing and meditation exercises online.
How to do square breathing:
- Begin by slowly exhaling all of your air out.
- Then, gently inhale through your nose to a slow count of 4.
- Hold at the top of the breath for a count of 4.
- Then gently exhale through your mouth for a count of 4.
- At the bottom of the breath, pause and hold for the count of 4.
The way we interpret negative events has the power to mitigate or exacerbate our anxiety in significant ways.
STEP 1: Name It To Tame It
Identify the negative thought or belief that you're noticing. In this current climate, we may be catastrophizing (jumping to the worst case scenario) or overgeneralizing (making sweeping assumptions without facts). Simply labeling our thoughts can tame them and allow us to take a step back.
STEP 2: Check The Facts
Acknowledge what we know for sure and use credible sources and information to help remind us of the current moment and not the potential unknown outcome.
STEP 3: Reframe the Situation
The reframe does not need to be 'best case scenario', we simply want a more accurate and supportive reflection of the present moment.
WORRY #1: “I live in a highly populated city, a virus could spread to me quickly.”
REFRAMED: I feel healthy right now and my city has a lot of infrastructure and resources in place to face a challenge like this.
WORRY #2: “I’m pregnant and may be susceptible to severe symptoms if I contract the virus.”
REFRAMED: I have a well-informed healthcare provider who will let me know if or when I need to make changes.
WORRY #3: “I should not have left my home today. Anyone could threaten my health.”
REFRAMED: I’m doing the best I can, and so are the people around me.
A great way to reinforce some of the CBT techniques is to write them down. Additionally, having a journaling practice during a time like this can be deeply therapeutic and beneficial.
While the obvious way to distract ourselves right now is to binge watch every show and movie available, let's take this opportunity to get creative.
Breakout the Art Supplies
Consider painting, drawing or collaging some images that you find beautiful, inspiring and soothing.
Get Some Exercise
Dust off the yoga mat at home, take a brisk walk or run outside, take a bike ride, or utilize the many online exercise options out there.
Puzzles, Board Games and Cards
These are all great ways to feel stimulated and engaged too!
Whether you’re continuing or beginning therapy, it's important to have a touchstone right now for support and stability. Stay connected to loved ones in small settings or via Facetime, text and email as well.
I am offering sessions online and over the phone as are many providers across the country. I am also just here for support if you want to connect.
As many of us are in a similar state of overwhelm and concern right now, I'm offering some skills and suggestions below for crisis management (a.k.a. Staying Afloat) during this unprecedented time.
Aside from the CDC recommendations for hygiene and preparations, it will be important for us to have some grounding rituals in place to help us stay centered day-to-day.
Online counseling is not to be used in cases of crisis or emergency. If you are experiencing any suicidal or homicidal thoughts, please call the National Suicide Prevention Hotline at 1-800-273-8255, or your country's local emergency and crisis line
"Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare" -Audre Lorde
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