Attachment Theory

Attachment Theory helps explain why we show up in relationships the way we do, and explains how our relationships have shaped our mental health. Through our relationships with parents/caregivers, friends, and romantic partners, we learn views around trust (or betrayal), connection (or disconnection), self worth (or insecurity), and more. These views continue to influence the ways we behave in relationships, handle conflicts, express our emotions, view the world in general, and view ourselves.

When we feel secure, supported, valued, seen, and loved throughout our lives, we tend to develop healthy ways of relating to others: things like being open to love and connection but still having a healthy sense of self and independence, managing our emotions in appropriate ways, expressing wants and needs without guilt and feeling worthy of having those wants and needs met, and more. On the flip side, if we experience inconsistency, betrayal, shame, mistreatment, or emotional neglect throughout our lives, we might struggle with things like: difficulty trusting others, being hyper aware of other people’s emotions (or feeling the need to manage other people’s emotions to protect ourselves), engaging in negative self talk, having low self esteem/self worth, engaging in clingy or controlling behaviors, or having difficulty opening up to others on a deeper level. Understanding your attachment style can provide valuable insights into your deeper self, can help you have healthier relationships, and can help you repair from unhealthy relationships.

Systems Based Approaches

When therapists use a systems-based approach, they look beyond your thoughts and feelings, and consider how your environments have influenced your development and mental health. A systems-based approach is crucial for therapists because it allows them to understand the bigger picture of your life. This may include topics such as how sexism, racism, classism, the patriarchy, capitalism, harmful religious messaging, homophobia, transphobia, stigma, diet culture/fat shaming, and other forms of oppression or unhealthy power dynamics have impacted your development and mental health.

Solution-Focused Therapy

Solution-Focused Therapy is a goal-oriented therapeutic approach that is very forward thinking and very practical. It is all about navigating through barriers and brainstorming strategies to manage those barriers. This evidence-based practice will also help you identify strengths and become motivated and empowered to move forward.

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is a form of therapy that focuses on acceptance, mindfulness/awareness, and committed action (moving through life in a way that is in alignment with one's values). It’s all about showing up as the kind of person you want to show up as, despite emotions or other barriers getting in the way. By encouraging yourself to accept the presence of your thoughts and feelings (or just neutrally notice them!) rather than fighting against them, ACT helps you develop “psychological flexibility” which is essentially the ability to get through life’s ups and downs of life. This approach can be particularly beneficial for managing anxiety, depression, fears, insecurities, anger, and self doubt.

Self-Compassion

If there was one goal I have for my clients, it would be to learn self compassion!!! It is the best antidote to anxiety, depression, relationship difficulties, wounding or traumatic experiences, insecurities, and low self esteem. By practicing self-compassion, you will create a kinder and more understanding relationship with yourself. Self compassion means doing things such as being gentle and flexible with yourself instead of resorting to harsh self-criticism, expressing wants and needs to others and maintaining boundaries in order to protect your peace, letting yourself rest or slow down when needed, validating your own feelings or getting curious about them instead of dismissing or criticizing them, taking action to relieve yourself from pains/stressors/difficulties, and more. Self compassion will allow you to find more peace in your life and treat yourself with the same kindness and support that you would offer a friend or loved one.

Sex and Kink Positivity + Updated and Scienced Based Sex Ed

Sex positivity and kink positivity are approaches that are all about having open and supportive views towards sexual expression and experience. Both sex positivity and kink positivity emphasize the importance of consent, clear communication, values, safety/wellness, honesty with self and others, and of course… pleasure!! Sex and kink positive therapists understand that sexuality is a natural and important part of a person's identity and overall well-being, and that kink is a normal part of the sexual experience. Sex and kink positivity + updated science based sex ed will help you relieve shame, guilt, or stigma that may be impacting your mental health. Additionally, embracing a sex positive and kink positive approach will empower you to communicate effectively around sex, explore the erotic and sensual parts of yourself, increase self acceptance, have improved physical and emotional intimacy, cultivate healthier relationships, and ultimately feel more fulfilled and excited in life. Plus… sex is adult play! And we need to play more as adults! BTW, I am the QUEEN OF RESOURCES, and I have tons of resources for clients on sex related topics. Feel free to visit my resources page to take a sneak peak into some of my favorite books, videos, articles, blogs, podcasts, and more.

Parts Work

Parts Work is all about this idea that we all have different “parts” of ourselves (inner child, inner critic, self saboteur, the perfectionist, etc), each taking on different roles that reflect different beliefs, emotions, experiences, and memories. We often label some of these parts as “bad,” but in reality, these parts developed either as a response to pain/trauma/mistreatment/fear, etc, or they developed in an attempt to protect us in some way. When we are able to approach these parts of ourselves with compassion and curiosity, we can better understand our inner world and can find healing within ourselves. Parts work is such a cool approach to therapy, and really can bring some deep things to the surface!

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a therapeutic approach that focuses on the connection between your thoughts, feelings, and behaviors. For example, you could have a thought that you are un-loveable, which could be followed by a feeling such as insecurity or sadness, which may lead you to engage in a behavior such as shutting down or avoiding expressing yourself.

‘Cognitive Distortions’ are a big topic in CBT that I like to discuss with clients. Cognitive Distortions are negative thought patterns that we all do, but these thought patterns are illogical or not reflective of reality in some way and end up unnecessarily increasing our anger, depression, low self esteem, and anxiety (the real world is difficult enough, so we don’t need to be adding any more negativity or anxiety to it through skewed thinking!!). Some examples of Cognitive Distortions include Disqualifying the Positive (minimizing positives or “not counting” them) and Catastrophizing (believing that the worst case scenarios have happened or are going to happen, usually by spiraling with a lot of “what ifs”).

‘Core Beliefs’ are another part of Cognitive Behavioral Therapy that I love to talk about with clients. Core Beliefs are deeply rooted views of ourselves and the world that end up influencing our thoughts, feelings, and behaviors. Some examples of Core Beliefs include: “I’m not enough,” “I’m unlovable,” “I always mess things up/I’m a failure,” “I must be perfect to be loved,” “I have to take care of others and sacrifice myself in order to be important,” and “trusting people is unsafe/people will hurt/leave me.”

Cognitive Behavioral Therapy will help you understand yourself more, notice and challenge negative thought and behavioral patterns, and make changes that will support your mental health and relationships.

• Science of Fantasy and Desire- With presenter Dr. Justin Lehmiller, PhD

• Techniques for Working with Relationships and Couples- With presenter Sonya Jensen, LMFT

• Assessment and “Treatment” of Sexual Arousal and Desire “Disorders” - With presenter Dr. Peggy Kleinplatz, PhD

• Confronting the Unconventional: Sex Work, Trauma and Kink- With presenter Jasmine Johnson, LCSW

• Sexual Attitude Reassessment (SAR)- With presenters Dr. David Ley CST-S, Jen Meyer LPC, LMFT, CST, and Heather McPherson LPC-S, LMFT-S, CST

• From Trauma to Triumph, and Straight Guise- With presenter Dr. Joe Kort

I’m a photographer and nature lover who is slowly making her way across the world-one iconic landscape location at a time! In addition to photography, I keep myself busy with different hobbies and self care: I love e-biking, writing music, collecting plants, and reading therapy books.

Check out my Services page to learn all about my specializations and to find out more about how I can support you and your mental health. Or, head directly to my Contact Page to schedule a consultation or intake session with me.