Counseling to Enhance Women's Lives
If your mental health were your top priority, what would you do differently today? Use therapy to help you overcome obstacles, manage stress, cope with pain and progress toward the life you want.
As your psychologist I serve as your consultant and coach as well as your therapist. We work together to protect, build and sustain your well being, happiness and quality of life. I look forward to meeting you. Let's get started.
Tell Your Story
The counseling begins with telling your story. My practice provides a private setting to talk about areas for acceptance, growth or change. In order for us to work well together, you'll need to feel understood.
Therapy is different things for different people. You may want to use therapy to address tough questions in a supportive, private context. Others are looking for information, tools or guidance. Everyone benefits from encouragement, acknowledgement and feedback.
Access Professional Guidance and Support
I use an integrative approach, drawing on various schools of therapy, best practices and lines of research to provide individualized care. My treatment and self care recommendations reflect a focus on what works for you. They link you with findings from cognitive behavioral therapy, developmental psychology, positive psychology and mindfulness practice. I'll love to hear what you are already doing to support your well-being - what practices, apps, websites, books or articles you find helpful.
Are you stuck? Studies show that many people wait a surprisingly long time to seek help. Be different. Face problems to reduce their impact. Acknowledge and accept the challenges you face. Learn to recognize triggers, pause and respond differently. Use therapy to practice new ways of handling difficult thoughts and feelings. The past does not have to determine the future.
Shift Your Stance
It's healthy to seek support during stressful times. It speaks to your resolve to navigate challenges and desire to overcome them. And, it suggests natural impulse not to do it alone. As people we are deeply social. We find our way out of difficulties better with others than on our own. Talking to loved ones can be helpful. But, therapy offers something different - a private setting, time dedicated to you and access to a professional perspective.
What in your life would you like to make a little bit better? Cultivate small-scale happiness. Small moments of satisfaction and appreciation feed and sustain well-being. You may not be able to control outcomes as much as you would like. But, there are simple actions you can control. Each time you take that small positive action, it strengthens new pathways, making it easier next time.
You may find yourself responding to difficulties in ways you know are not helpful. There may be ways you could come to better know yourself and make small, positive changes to reflect that. No life is without pain. As awful as they feel, tough times present opportunities for learning and growth, if you so chose.
Be Aware and Accept
Awareness, acceptance and change are linked. Awareness of thoughts, emotions and behavior sets the stage for reducing their negative impact. Acceptance can help you figure out better ways of managing what's bothering you. Awareness of what is going inside you can help you take care of yourself to better take care of your life.
Counseling includes efforts to gain understanding. We will likely talk about how your experiences, thoughts, emotions, physical reactions and behavior influence one another and your life. We'll take a look at whether there are things you are doing that inadvertently keep worry, sadness or fear going. Could improving your relationships or changing your behavior improve your mood? You may be asked to consider what your key values are and how they can be drawn on to guide your actions.
Take Action ... Or Not
Action is important for growth. Therapy includes articulating personal goals and taking steps toward them. It may involve practicing and strengthening skills, for example in the areas of stress management, emotion regulation, health behavior, self care, communication, assertiveness and/or managing negative thoughts. People who are working on fears often use therapy to incrementally face those fears.
Inaction can be liberating. Counseling sometimes involves encouragement to do less. With anxiety often comes a tendency toward "doing-ness" and busy brain, which may manifest as over working or over thinking. If you run anxious, it will likely serve to engage less your with anxious thoughts. The less you feed them, the weaker and less troublesome they become.
Establish a Healthy Life Structure
Change takes its own time. Meanwhile, lifestyle sets the frame for psychological healing and health. Your routines with regard to sleep, nutrition, screen time, exercise and down time set the frame for your emotional well-being. You'll build new, positive habits by feeding them again and again. They'll become stronger, taking the place of old ones.
Enjoy Gratitude and Connection
Let's look ahead. You've restored your well-being. Now you're using what you've learned to maintain it. Life still has its ups and downs. It's not that every day is incredible. Challenges still come your way. But, your response to them feels different. Overall you're feeling significantly better.
You know what to watch for. You bounce back more quickly. You find yourself appreciating small things deeply. You experience a heightened sense of gratitude, a stronger sense of connection with others, greater openness, a call to pursue meaning. Your mood is better. These are signs you are over the hump. I feel good seeing you in this place.
Start Feeling Better Today
What can you do today to boost your mental health and life satisfaction? Step away from your computer and TV. Put your phone down. Move. Go outside. Meditate and/or do yoga. Drink and smoke less or not at all. Practice gratitude. Proceed with intention. Reach out to someone you care about. Be of service to others. What makes you feel awe? Do it. Orient your energy toward interesting or meaningful pursuits, things that inspire and uplift you, that give you a sense of purpose. Get help.
Ready to Move Forward?
It's your time to feel better. Contact me to get started.