My Approach To Therapy

An Integrative, Evidence-Based Foundation

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My work is grounded in well-established, evidence-based therapies, including:

• Cognitive Behavioral Therapy (CBT) for identifying unhelpful patterns, beliefs, and avoidance cycles and Mindfulness-based approaches (including Mindfulness-Based Cognitive Therapy) adapted to be practical, flexible, and accessible

• Acceptance and Commitment Therapy (ACT) to help you clarify values and take meaningful action even when things feel hard

 

These models give us structure and clarity, but they are not used in a rigid, one-size-fits-all way. Just as important as the tools we use is the therapeutic relationship itself. Research consistently shows that therapist fit and the quality of the relationship are among the strongest predictors of meaningful change. I pay close attention to how we work together—your comfort, sense of safety, and ability to be honest, because therapy works best when you feel understood and supported, not pushed or evaluated.

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From there, we also attend to what’s happening in your body, not just your thoughts. For many people, insight alone isn’t enough if the nervous system is overwhelmed, burned out, or stuck in survival mode.

 

Somatic & Polyvagal-Informed Work

There are times when insight alone isn’t enough. You can understand your patterns perfectly and still feel unable to follow through.

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This is often because your nervous system is:

• chronically activated and exhausted

• stuck in fight-or-flight

• shut down or in a freeze response

 

I incorporate somatic (body-based) and polyvagal-informed approaches to help you recognize what’s happening in your body, build regulation skills, and expand your capacity to respond rather than react. This work is practical and collaborative: we find strategies that feel safe and doable for you. If certain techniques (like traditional breathing exercises) have felt uncomfortable or activating in the past, that’s useful information, not a failure- we pivot and find what fits.

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Parts-Informed / IFS-Informed Therapy

I often draw from parts-based, Internal Family Systems (IFS)–informed therapy, which recognizes that we all have different “parts” of ourselves that develop to help us survive, cope, and stay safe. Rather than trying to eliminate symptoms or override parts that feel stuck, this approach focuses on building curiosity, compassion, and internal safety so protective patterns can soften over time. Parts work is especially helpful for adults who feel internally conflicted, self-critical, or emotionally overwhelmed despite having strong insight.

 

Trauma-Informed and Neurodivergence-Affirming

I work from a trauma-informed lens, which means I’m always attentive to pacing, emotional safety, and how past experiences shape present reactions. We look at symptoms not as flaws, but as protective responses that once made sense.

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I’m also neurodivergence-affirming. Many of the people I work with identify as ADHD, autistic, highly sensitive, or simply “wired differently.” Therapy is not about fixing your brain, it’s about understanding how your brain and nervous system work, where friction arises, and how to build strategies and environments that actually support you.

 

A Thoughtful, Assessment-Informed Intake Process

I take a lot of care with the beginning of therapy. Our intake is not rushed or generic.

 

Before our first session, you’ll complete targeted questionnaires that I review in advance so our time together is focused on you, not a checklist of standard questions. I schedule a 90-minute intake at the same rate as a standard session so we have space to go deeper.

 

I approach intake more like a mini-assessment:

• understanding your history and current concerns

• identifying patterns across thoughts, emotions, behavior, and nervous system responses

• clarifying what’s felt helpful, or unhelpful, in the past

 

After intake, I integrate this information and create a working map of our therapy:

• main concerns and themes

• goals for care

• interventions that are likely to help

 

In a feedback session, we review this together and decide collaboratively where to start.

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My Style: Directive and Flexible

I’m directive in the sense that I keep us oriented toward your larger goals and come into sessions prepared with ideas, themes, or skills that move us in that direction. I don’t believe in drifting indefinitely without a sense of purpose.

 

At the same time, I’m flexible and responsive. Each session begins with checking in about how your week has been and whether something important has come up that needs attention. If we need to pivot, we pivot. Therapy should meet you where you are, not force you into a rigid plan.

 

The balance is intention and responsiveness: structure without pressure. I will be direct with you in providing feedback that I think is helpful, as this can be essential in moving towards change; however, I provide it with care, in a way that you can take in.  If I think I'm going to push a sensitive area, I will give you aheads up or ask permission.

 

What You can Expect

• A collaborative, respectful therapeutic relationship

• Clear goals and ongoing check-ins about what’s helping

• Practical tools alongside deeper understanding

• Attention to both insight and nervous system capacity

• A pace that supports sustainable change, not burnout

 

Therapy is not about pushing harder. It’s about creating the conditions where change becomes possible. If you'd like to talk more and see if you feel like we are a good fit in working with one another, please schedule a free consultation or reach out via e-mail or phone. Fit is essential, which is why I ask each client to do a free consultation, so that they can feel comfortable in moving forward before making an investment in moving forward with therapy.

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