Getting started
What actually happens in a first session
Nervous about your first appointment? Here’s an honest look at what to expect, and why there’s truly no wrong way to begin.
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Resources & research
Why I work the way I do
Good therapy isn’t guesswork. The approaches here are chosen because they’ve been studied, tested, and shown to help real people, and because they leave room for you as an individual.
Resources to keep
Take something home with you
Free guides and worksheets you can download, print, and keep. Reach for them between sessions, or whenever you need a steadying hand. Take whatever helps.
Calming skill
When Everything Feels Fast: Box Breathing
A simple four-count breath you can use anywhere, any time.
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Calming skill
Coming Back to Now: Grounding for Panic and Flashbacks
Simple ways to steady your body and remind it that you’re here, and it’s now.
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Journaling prompts
When Worry Gets Loud: Journaling Prompts to Slow the Spiral
A gentle way to move anxious thoughts out of your head and onto paper.
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Journaling prompts
Ten Small Prompts for Heavy Days
Gentle journaling for when your mood is low: small on purpose, kind on purpose.
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Journaling prompts
Carrying Them With You: Gentle Journaling for Grief
Prompts for remembering, for saying what’s still unsaid, and for resting when you need to.
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Journaling prompts
Steady Ground: Journaling After Trauma
Gentle prompts for steadiness between sessions. Nothing here asks you to relive anything.
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Understanding
Understanding Anxiety: An Alarm, Not a Flaw
What anxiety is, why it grows, and what genuinely helps.
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Understanding
When Everything Feels Heavy: Understanding Depression
It’s more than sadness, and it’s more treatable than it feels.
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Understanding
Understanding Grief: Waves, Not Stages
A gentle guide to what grief really looks like.
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Understanding
Your Body Was Trying to Protect You
Making sense of trauma and your nervous system.
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For the two of you
Talking About the Hard Stuff, Gently
Four small things for couples to try: a soft beginning, real listening, finding your way back, and a kind pause.
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Understanding
Understanding Attachment Styles
Why closeness feels the way it does, and how those patterns can soften.
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For the two of you
What Lasting Couples Do
Seven ideas from the research of Dr. John Gottman, in plain language.
Download PDFThese pages support therapy; they don’t replace it. And if you’re in a crisis right now, please don’t wait for a worksheet: call or text 988, any time, day or night.
The evidence base
CBT
Well-studied, for good reason
CBT starts from a simple idea: thoughts, feelings, and actions feed each other. Together we learn to catch the thought patterns that keep leading you somewhere painful, test them against what’s actually true, and practice new responses. It’s one of the most researched approaches in mental health, with strong results for anxiety and depression.
DBT
Skills that hold up
DBT was built for moments when emotions run big and fast. It teaches concrete, learnable skills: how to ride out a painful wave without making things worse, how to steady strong feelings, and how to ask for what you need in a way people can hear. Decades of research stand behind it.
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We notice what’s working
A check-in is a short, well-tested questionnaire about how your week has really been; it takes about two minutes. It turns “I think I’m doing better” into something we can both see, and it tells us early when something needs adjusting.
How progress is tracked
Your progress, gently measured
Progress here isn’t guesswork either. Every so often I’ll ask you to fill out a short, well-studied check-in, like the PHQ-9 or GAD-7. They take about two minutes, and they give us a shared, honest picture of what’s improving, so therapy stays responsive to you rather than to a fixed formula.
Brief & validated
Brief questionnaires like the PHQ-9 and GAD-7, each backed by decades of research. A couple of minutes, never busywork.
Tracked over time
Looking at the pattern together makes the good weeks visible, and catches the stuck ones early, while they’re easiest to talk about.
Used to adjust
If something isn’t working, an honest picture helps change course sooner rather than later.
From the practice
Notes & reflections
Occasional writing on therapy, relationships, and the everyday work of feeling better, in plain, human language.
Relationships
The myth of the conflict-free relationship
Happy couples aren’t the ones who never fight. Here’s what relationship research reveals about arguing well, and repairing after.
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Everyday wellbeing
When rest feels impossible
If slowing down makes you anxious, you’re not broken. A gentle look at burnout, nervous systems, and learning to let go.
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