Active. Individualized. Evidence Based.
I provide active guidance and skills training to help you process and respond to your thoughts, have more meaningful influence over your emotions, and be more intentional with your behaviors.
Effective treatment has three primary components:
I can guide you through organizing and understanding your thoughts, memories, and emotions in new ways that help create insight, awareness, and meaning
I can teach you how to use new mental and behavioral coping skills that are proven to help
I can help you understand how to create lasting habits based on new skills and insight
Cognitive Behavioral Therapy (CBT)
CBT guides you through analyzing your thoughts and forming new, healthier ways of thinking. We explore the connection between your experiences, thoughts, feelings, behaviors, and consequences. We identify with specificity how you can intervene with your own thinking patterns to help influence your emotions and actions, thereby increasing the likelihood of more desirable outcomes. CBT places a heavy emphasis on rational thinking and how deep-seeded core beliefs filter and shape your life and how you interpret it.
Dialectical Behavioral Therapy (DBT)
DBT provides what I call an encyclopedia of excellent behavioral coping skills which fall into five categories: changing unhealthy behaviors, mindfulness, emotion regulation, distress tolerance, and interpersonal skills. We work through these skills to identify which ones will be most beneficial for you to integrate into your own life and how you can best utilize them. DBT focuses heavily on the concept of balance, especially between thinking rationally while living with your emotions in a healthy and constructive way, as opposed to trying to avoid or bury them which we know doesn't work.
This means we work together to identify your strengths and build them up to help you reach your goals. This approach focuses on solutions, encouragement, and looking forward. This helps us find motivation by emphasizing the benefits of change. The research shows this is the most effective form of motivation for long term change.
What does a typical session look like?
This varies depending on the client including their needs and preferences as well as what is most pressing at the time. Some sessions are entirely dedicated to processing and building awareness and insight which always has its place and value in the treatment process. Many sessions start with a review of the previous week and a discussion of anything you want to get off your chest.
When you've done enough processing, we move on to building new skills together. These proven skills come directly from CBT, DBT, and other evidence-based sources I've picked up along the way. I teach you about the skills and talk you through applying them to your own life and circumstances. A good majority of recovery happens between sessions, not just in the one hour per week or so in which we are meeting. I typically provide suggestions for exercises to complete, skills to practice, or ideas to reflect on to help you continue the process throughout the week. Then I provide follow-up at the next session to help keep you on track as needed.