Services
Individual Therapy
Individual therapy, also known as psychotherapy or counseling, involves one-on-one sessions between a trained therapist and a client to address emotional or psychological distress, improve mental health, and foster personal growth. Here are its key features:
Confidential Setting: Sessions are private, fostering open discussion without fear of judgment.
Client-Centered Approach: Therapy is tailored to the individual's needs, challenges, and goals.
Therapeutic Relationship: Built on trust and empathy, it supports exploration and self-discovery.
Exploration and Insight: Clients examine thoughts, emotions, and behaviors to gain understanding.
Evidence-Based Techniques: Various methods like CBT, DBT, and mindfulness are used based on evidence.
Goal-Oriented: Clients collaborate with the therapist to set achievable goals and develop strategies.
Support and Coping Skills: Emotional support and coping strategies are provided to manage various issues.
Regular Sessions: Typically scheduled weekly or bi-weekly, sessions ensure consistent progress.
Progress Monitoring: Therapists regularly assess and adjust treatment plans to meet evolving needs.
Individual therapy offers a confidential, supportive space for individuals to address mental health concerns, foster personal growth, and improve overall well-being.
Group Therapy
Group therapy, led by a trained therapist, involves a small group of individuals sharing similar psychological challenges. Key features include:
Small Group Format: Typically 6 to 12 participants.
Facilitated Sessions: Therapist teaches coping skills and guides discussions toward therapeutic goals.
Shared Concerns: Participants discuss common issues like anxiety or depression.
Mutual Support: Members offer encouragement and understanding.
Diverse Perspectives: Different backgrounds enrich discussions.
Interpersonal Dynamics: Group setting allows exploration of relationships.
Experiential Learning: Opportunities to practice skills and receive feedback.
Confidentiality: Sessions are confidential.
Structured Sessions: Can be ongoing or focused on specific issues.
Group therapy complements individual therapy, providing emotional support and fostering new coping strategies.
I offer evidenced based skills training groups including DBT Skills, and Unified Protocol Skills. Groups are held virtually, or in-person in a nature setting.
Cognitive Behavioral Therapy-Unified Protocol
The Unified Protocol (UP) is a cutting edge, evidence-based cognitive-behavioral treatment that is highly effective for a wide range of emotional and psychological challenges. It is designed to help individuals gain control over their emotions, reduce symptoms of anxiety and depression, and build resilience.
The UP offers a range of benefits, including:
Versatility: UP can be tailored to address a variety of emotional and psychological difficulties, making it suitable for many clients.
Empowerment: Learn practical skills to manage emotions, reduce distress, and achieve emotional balance.
Lasting Change: UP equips you with tools for long-term emotional well-being and personal growth.
Evidence-Based: The Unified Protocol is supported by extensive research and clinical evidence.
What to Expect in UP Sessions
During UP sessions we’ll work together to:
Identify and understand the core emotional processes that contribute to distress.
Develop skills to manage emotional responses effectively.
Cultivate mindfulness and emotional awareness.
Customize the UP approach to address your unique needs and goals.
Review homework to enhance progress towards new ways of responding
UP is designed to empower you to take control of your emotional well-being and lead a more fulfilling life.
Dialectical Behavioral Therapy (DBT)
Dialectical Behavioral Therapy (DBT) is a structured and evidence-based approach that combines cognitive and behavioral strategies to help individuals develop emotional regulation skills, cope with distress, and improve their interpersonal effectiveness.
DBT offers a range of benefits, including:
Enhanced Emotional Regulation: Learn to manage intense emotions more effectively.
Reduced Self-Destructive Behaviors: Develop healthier coping mechanisms.
Improved Interpersonal Skills: Enhance communication and build more satisfying relationships.
Mindfulness Integration: Cultivate present-moment awareness to reduce reactivity.
What to Expect in DBT Sessions
During DBT sessions we’ll work together to:
Identify and understand your emotional triggers and patterns.
Develop practical skills for managing distress and regulating emotions.
Improve interpersonal relationships through effective communication and conflict resolution.
Cultivate mindfulness techniques to stay grounded in the present moment.
Review of weekly dairy cards and homework to enhance progress with your goals
DBT is tailored to your unique needs and goals, providing you with the tools and support to lead a more balanced and fulfilling life.
Walk & Talk Therapy
Walk and Talk Therapy is an innovative approach that combines traditional therapy with the benefits of outdoor activity. It offers clients the opportunity to engage in therapy sessions while walking outdoors, providing a dynamic and unique therapeutic experience.
Walk and Talk Therapy offers a range of benefits, including:
Physical Activity: Incorporating movement into therapy sessions can boost mood and reduce stress.
Natural Setting: Outdoor environments can promote relaxation and mindfulness.
Enhanced Creativity: Walking can stimulate creative thinking and problem-solving.
Less Formality: Clients often find it easier to open up during active conversations.
What to Expect in Walk and Talk Sessions
During Walk and Talk Therapy sessions you'll have the opportunity to:
Engage in therapeutic conversations while enjoying the beauty of nature.
Explore your thoughts and feelings in a relaxed and non-judgmental setting.
Benefit from the mental and emotional advantages of outdoor activity.
Customize the pace of your sessions to suit your preferences.
Walk and Talk Therapy is adaptable to your needs and offers a refreshing way to engage in the therapeutic process.
Sleep Therapy -CBT-I
CBT-I (Cognitive Behavioral Therapy for Insomnia) is recommended by the American College of Physicians (ACP) as the first-line treatment for chronic insomnia. CBT-I is usually completed in 6 to 8 sessions, duration may vary based on individual needs.
CBT-I produces results, without the side effects from medications, fewer relapse episodes, and long-term improvements beyond treatment. This is because patients learn to support their body's natural sleep mechanisms.
CBT-I provides a range of benefits, including:
Improved Sleep Quality: Research shows that CBT-I helps to establish healthy sleep patterns and a consistent sleep schedule.
Improved Mental Health:CBT-I is effective for insomnia but also has great benefits for those struggling with stress , depression, or anxiety.
What to Expect in CBT-I sessions
CBT-I is a multifaceted approach .We’ll work together to address the five key components which are foundational to the success of Cognitive Behavioral Therapy for Insomnia (CBT-I):
Sleep consolidation: This involves limiting the time spent in bed to match the actual amount of time spent asleep. It aims to strengthen the association between the bed and sleep by avoiding excessive time spent awake in bed.
Stimulus control: This component helps individuals associate the bed and bedroom environment with sleep rather than wakefulness. It involves specific guidelines such as using the bed only for sleep and intimacy, and avoiding stimulating activities in bed.
Cognitive restructuring: This component focuses on identifying and challenging negative or unrealistic thoughts and beliefs about sleep. By modifying these thoughts to be more rational and constructive, individuals can reduce anxiety and improve their ability to fall and stay asleep.
Sleep hygiene: Sleep hygiene refers to the practices and habits that promote good sleep quality and quantity. This includes factors such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulants like caffeine and electronics before bedtime.
Relaxation techniques: These techniques help individuals reduce physical and mental tension, making it easier to fall asleep and stay asleep. Common relaxation techniques used in CBT-I include progressive muscle relaxation, deep breathing exercises, and guided imagery.
By incorporating these components into therapy, CBT-I addresses both the behavioral and cognitive aspects of insomnia, offering a comprehensive approach to improving sleep. Each component plays a vital role in helping individuals develop healthier sleep habits and overcome insomnia.