Does Your Daughter Struggle with Anxiety? You Are Not Alone

Does your daughter seem angry or irritable more often than usual? Is she asking “what if” over and over, sometimes hundreds of times a day? Is she worried that people won’t like her or having trouble with friends?

She may be experiencing anxiety.

Anxiety is very common among girls, and it can show up in many different parts of their lives. Sometimes they don’t even realize what they are feeling or why they feel that way. Many girls have not been taught about anxiety, what triggers it, or how to cope when it gets overwhelming.

For my daughter, anxiety looked like extreme mood swings, stomach aches and headaches, restlessness at bedtime, and when it was really bad, rolling around like an alligator in bed while saying, “Mommy please help me.”

That is why giving girls tools for their emotional toolbox is so important. Skills like deep breathing, positive self-talk, and grounding exercises can make a big difference.

Another powerful way to help is by connecting your daughter with other girls who are going through similar experiences. Anxiety can feel isolating, but when girls come together in a safe space, they realize they are not alone. They can support each other, share stories, and learn new ways to manage their worries.

I am hosting an anxiety skills group designed just for girls. It is a place to build confidence, learn helpful strategies, and find connection.

If your daughter’s anxiety feels overwhelming, know that help is available. With the right tools and support, she can feel more empowered and less alone.

Don't Believe Everything You've Been Told About Yourself

Have you ever stopped to think about the things you were told growing up? Maybe it was a comment about your weight, your looks, or the shape of your body. Maybe it came from a parent, grandparent, or someone else close to you. Even if those words were meant as a joke or were said out of concern, they can stick. Over time, they can take up space in your mind and begin to shape the way you see yourself.

What starts as someone else's opinion can slowly become something you believe. But here is the truth. Someone’s opinion of you is not the truth about you. It is just a thought. And thoughts are not facts.

Everyone sees the world through their own lens. Their beliefs, fears, and insecurities shape the things they say. Just because they said something about you does not mean it was accurate. You are not obligated to carry their words with you forever.

Over the past few years, I have come to a deeper realization. I am perfectly made by the hands of God. And so are you. There is nothing about you that He would change. You were created with care and purpose.

When I start to doubt myself, when I feel less than or unsure of my worth, I remind myself of this truth. My value is not based on other people’s opinions. It is not defined by how I look or what I do. And neither is yours.

To the parents reading this, especially those raising daughters, please be mindful of your words. A single comment about your child's body can stay with them for years. It can shape their self-image and affect their confidence in ways you may not realize. Choose your words with care. Speak with love. Build her up.

And to those who are still unlearning the messages you received as a child, I see you. Healing takes time, but it is possible. You are allowed to let go of the stories that no longer serve you. You are not too much. You are not too little. You are not broken.

You are enough. Just as you are.

What Anxiety Really Looks Like: 5 Signs You Might Be Missing

When most people think of anxiety, they imagine full-blown panic attacks, racing hearts, shortness of breath, the overwhelming feeling that something terrible is about to happen. But anxiety doesn’t always show up that loudly.

Sometimes, anxiety is a quiet hum in the background. A feeling that something’s just not right, even if you can’t quite put your finger on it. And because of that, many people walk around carrying anxiety they don’t realize they have.

Let’s talk about five common signs of anxiety that often go unnoticed:

1. Overthinking Everything

Do you find yourself running through every possible scenario before making a decision, big or small? Do you replay conversations in your head, wondering if you said the “wrong” thing?

This kind of mental looping is a subtle form of anxiety. It’s your brain trying to protect you, but it can leave you feeling exhausted and stuck.

2. Irritability That Seems to Come From Nowhere

Anxiety doesn’t always feel like fear, it can feel like frustration, snappiness, or being “on edge.” If you’re finding that your fuse is shorter than usual, especially over small things, anxiety might be quietly working behind the scenes.

3. Trouble Sleeping

Lying awake at night with a restless mind is often dismissed as stress or just being a “night owl.” But if your sleep struggles are ongoing, especially if your brain feels busy when you’re trying to rest, anxiety could be playing a role.

4. Feeling “Off” in Your Body

Sometimes anxiety shows up in our bodies before we even notice it in our thoughts. Maybe your stomach feels tense, your jaw is tight, or your chest feels heavy. If something just doesn’t feel quite right, especially if it keeps happening, it’s worth exploring.

5. Confusing Anxiety with Nervousness

It’s important to remember that some anxiety is completely normal. For example, going to a huge event like the New York State Fair, where there are crowds, loud music, heat, parking challenges, and constant stimulation, would make almost anyone feel overwhelmed.

That kind of situational anxiety is your body’s natural response. It doesn’t make you “too sensitive” or “abnormal.” But if you notice those feelings spilling into your everyday life, at work, at home, in quiet moments, that’s a sign something deeper might be going on.

You’re Not Alone, And You Don’t Have to Figure It Out Alone

If something feels off in your body or your mind, and you're not quite sure why, that’s worth listening to. Anxiety doesn't always shout. Sometimes, it whispers.

Working with a therapist can help you gently unpack those feelings, understand what your body is trying to tell you, and find real tools to feel more grounded and in control.

If you're ready to explore what's going on beneath the surface, I’d love to work with you.

Online Therapy: Is It as Effective as In-Person?

If you’re considering therapy but find yourself wondering, “Is online therapy really as good as seeing someone in person?” you’re not alone.

The truth is, online therapy isn’t just a backup plan anymore. It’s quickly becoming the new norm. And honestly, I’m here for it.

Here’s Why Virtual Therapy Works (And Why It Might Even Be Better for Some People)

Let me start with something personal. As a therapist, I actually feel more comfortable meeting with people virtually than I do sitting just a few feet away from them in an office. And if I feel that way on the therapist side, I know clients feel that way too.

There’s something reassuring about being in your own space, your home, your car, your favorite chair, while having conversations that might feel vulnerable. That sense of safety and control can make it easier to open up and really get to the heart of things.

Online Therapy Removes Barriers

Virtual sessions make therapy more accessible. Period. Here are just a few reasons why.

Transportation
Not everyone has access to reliable transportation. With online therapy, you don’t have to worry about how to get to your appointment. You just log in.

Money
You’re not spending money on gas, parking, or public transportation. Sometimes it’s the small savings that add up and make therapy more sustainable long-term.

Time
There’s no commute to and from an office. That saved time matters, especially for people juggling work, kids, or other responsibilities.

More Choices, More Access

One of the biggest benefits of online therapy is having access to a wider pool of therapists. You’re not limited to whoever is within a 20-minute drive. You can work with someone who truly fits your needs, even if they live hours away.

Many of my clients live in New York City, which is about four hours from me. Without virtual therapy, we wouldn’t have the opportunity to work together. And they wouldn’t have the option to choose someone who feels like the right fit, regardless of location.

Flexibility Makes a Difference

Life doesn’t always allow for a quiet hour in a traditional office. I’ve had clients join sessions from their laundry room, their parked car, outside, or even while walking. The ability to make therapy fit into your life, not the other way around, is one of the reasons people stick with it.

Therapy doesn’t need to look a certain way to be meaningful. What matters is that it’s consistent, supportive, and centered around your goals.

So, Is Online Therapy Effective?

Yes, it is. Studies show that virtual therapy is just as effective as in-person therapy for a wide range of issues, including anxiety, depression, relationship stress, and more.

For some people, it’s even more effective. When you feel comfortable, when sessions are easier to attend, and when you can show up as you are, therapy works better.

Let’s Rethink What Therapy Can Look Like

If the idea of sitting in a traditional office feels uncomfortable or just doesn’t work with your lifestyle, virtual therapy might be exactly what you need.

It’s accessible, flexible, and just as powerful.

If you’re ready to give it a try, I’d love to support you in a way that fits your life.

Self-Disclosure in Therapy: To Share or Not to Share?

In the world of therapy, self-disclosure is a bit of a hot-button topic. Some therapists are fully against it. Others, like me, believe in it deeply.

Here’s my stance, and I know some professionals might not agree:
I am human. I help other humans. That is the bottom line.

So I’m going to do whatever I can to connect, support, and walk beside the people who come to me for help. And if I have lived through something similar to what a client is going through, I’m not going to keep that to myself.

Why Would I Stay Silent About Something That Could Help?

If I’ve experienced the crushing weight of a panic attack and found tools that helped me get through it, why wouldn’t I share that?

If I’ve survived the pain and exhaustion of being a cancer caregiver, or walked the difficult path of parenting a challenging child, why would I pretend I haven’t?

When we tell people to talk about mental health, but the professionals leading that charge keep quiet about their own experiences, that sends a mixed message.

Yes, self-disclosure makes you vulnerable. Yes, there’s a chance of being judged.
But the clients I work with face that exact same fear every time they show up to session and speak their truth. They let me into their lives at their lowest, rawest, and most uncertain moments.

The very least I can do is meet them with my whole, honest self in return.

Therapists Are Not Superhuman

I have no interest in sitting across from someone and pretending I’ve got it all figured out. That kind of dynamic—where the therapist is placed on a pedestal—can feel incredibly isolating to someone who is already struggling.

I have struggled. I have had panic attacks. I have sat in the dark, unsure of what to do next. I have cried, feared, fought, and worked my way through seasons of life that brought me to my knees.

And now, all of those experiences serve a purpose.
They give me the ability to hold someone’s hand and say, "I get it. Here’s what helped me. Let’s figure out what can help you."

When Done Thoughtfully, Self-Disclosure Builds Trust

Of course, self-disclosure in therapy isn’t about turning the session into my story. It’s not about centering myself. It’s about creating safety, connection, and hope.

Used carefully and with intention, self-disclosure lets clients know they’re not alone.
It says, “You’re not broken. You’re not the only one who’s ever felt this way. And there’s a way through this.”

That message matters.

This Work Is Deeply Personal

My clients mean more to me than just checking in once a week and asking, "How are you feeling?"
They’re not just cases or appointments on a calendar. They are people I care about. People I want to support with every tool I have—both learned and lived.

And if a piece of my story can help them feel seen, understood, and capable of healing, I will absolutely share it.

Because I. Am. Human.

And being human is not a weakness in this work. It is the foundation of it.

What Happens in Couples Therapy? A Behind-the-Scenes Look

Let’s be honest, starting couples therapy can feel intimidating. You might worry about what it’s going to be like. Will we just sit and argue? Will the therapist take sides? Is this going to make things worse?

These are valid questions. And if you’re asking them, you’re not alone.

Couples therapy is not just about fixing what’s broken. It’s about learning how to better understand each other, how to communicate more effectively, and how to move forward, whether you’re in crisis or just want to strengthen your relationship.

I want to take a moment to walk you through what really happens in couples therapy and what you can expect when you work with me.

First, I Love This Work

I genuinely love couples therapy. It’s fascinating to me. There’s something powerful about helping two different people learn how to navigate life together in healthier, more connected ways.

Every relationship is unique, and I consider it an honor to be invited into that space.

My Approach Is Active and Hands-On

My style is participatory. I’m not just going to sit there quietly and nod. I come to session prepared. I review your previous notes, do my research, and come in with a game plan tailored to what you need in that moment.

I’m willing to work as hard as you are. I’ll guide you through the session with direction, structure, and tools you can start using right away.

What I Expect From You

I only ask for two things.

First, honesty. If you’re not willing to be honest, with yourself, with your partner, and with me—then we’re not going to make progress. This work requires openness, even when it’s uncomfortable.

Second, respect for your partner. That means taking turns talking, not yelling, not name-calling, and not shutting down. That’s it. Everything else we can figure out together.

You Will Get Homework

You can definitely expect to walk away from the first session with homework.

Here’s the reality, I can’t be in your back pocket during an argument, reminding you what to say or how to say it. The real work happens between sessions, in everyday moments.

In therapy, I’ll teach you tools. But outside of therapy is where you’ll practice them. That’s where the change happens.

What We’ll Work On Depends On Why You’re Here

Couples come to me for many different reasons. Here are a few examples of what we might focus on:

If conflict is your main challenge
We’ll break down your arguments, look at what’s really going on underneath, and implement new strategies to handle disagreements in a healthier, more productive way.

If communication is the issue
We’ll explore how you talk to each other, and how you listen. We’ll identify what needs to change, tweak your communication styles, and build better habits.

If you’re healing from infidelity
We’ll slow down and take the time to feel what needs to be felt. We’ll work on rebuilding trust and creating a new foundation for moving forward, whatever that looks like for you.

If you’re here for premarital counseling or relationship growth
Kudos to you. We’ll dive into values, expectations around roles, parenting, marriage, and household responsibilities. We’ll also explore ways to elevate your partnership and deepen your connection.

There is no one-size-fits-all approach. Every couple is different, and every relationship has its own strengths and struggles. What matters most is that you’re both willing to do the work.

The Goal Is Not Perfection—It’s Progress

You don’t have to have all the answers. You don’t need to come in with everything figured out. But if you’re ready to learn, grow, and commit to doing the work between sessions, therapy can absolutely help.

Couples therapy is a space for healing, growth, and connection. It’s hard work, yes. But it’s also hopeful work.

If you and your partner are ready to take that step, I’d love to walk with you.

Why Self-Pay Can Be a Blessing in the Therapy World

This is a topic I’ve been thinking about for a while. It is one I want to approach with care, but also with honesty.

Many clients do not realize just how much insurance companies impact the way therapists are able to do their jobs. From the outside, it might seem simple, you go to therapy, your therapist accepts your insurance, and you pay your copay. But behind the scenes, it is a very different story.

Let me give you a glimpse into what really happens.

Insurance Companies Set the Rules

When therapists work with insurance, they are not only providing care to their clients, they are also following strict guidelines set by the insurance company. These companies have a lot of control.

They decide what therapists get paid.
They decide how long therapists are allowed to see you.
They decide what techniques therapists are “allowed” to use.
They even decide whether or not a therapist did a good enough job, and if the documentation does not match their expectations, they may choose not to pay for the session at all.

This creates pressure. It creates restrictions. And most importantly, it can create barriers to the kind of care that you deserve.

What Changes with Self-Pay

When you self-pay for therapy, your therapist is free to make clinical decisions based on you—not on what the insurance company wants to see.

This means:

• Sessions can be as long or as short as clinically appropriate
  

• Therapists can use the methods and techniques they believe will best help you
  

• Notes and documentation can focus on your progress and needs, not insurance criteria
  

• Your relationship with your therapist is direct, clear, and focused on care—not bureaucracy
  

In short, self-pay allows your therapist to simply be your therapist.

Couples Therapy and Insurance: An Extra Layer of Complication

Insurance tends to be especially resistant when it comes to covering couples counseling. Many companies do not recognize it as a necessary service unless one partner has a formal diagnosis that fits their criteria. Even then, sessions must be framed around that diagnosis, which can complicate the process and limit what can be addressed in session.

When you self-pay for couples therapy, you avoid those limitations. You are not required to fit into a diagnostic box. You and your partner can receive the support you need, with full confidentiality and without the red tape.

You Might Still Get Reimbursed

Here is something many people do not know: even if your therapist does not accept insurance directly, you may still be able to get reimbursed.

When you self-pay, your therapist can provide you with a “superbill,” which is essentially a receipt with all the information your insurance company needs. You can submit that to your insurance provider, and many plans will reimburse a portion of the fee.

It is worth checking your out-of-network benefits. The process takes a little effort, but the payoff is often worth it.

Freedom Creates Better Care

When you choose to self-pay, you are investing not just in therapy, but in the quality of your care. You are giving your therapist the freedom to do what they are trained and called to do, without needing to filter every decision through the lens of an insurance company.

Therapy is personal. It is complex. It is not one-size-fits-all. And sometimes, the systems that are meant to help end up getting in the way.

If you are able to self-pay for therapy, you are giving yourself and your therapist more room to do the real work. You are choosing flexibility, privacy, and care that is focused on you, not the policies of a company that has never met you.

How to Communicate During Conflict Without Hurting Each Other

When you are arguing with your partner do you shut down? Do you leave and go to another room? Do you scream and say the most hurtful things you can think of?

If so you are not alone. But this kind of conflict is toxic. It is not really you talking. It is your feelings and your fears taking over.

I teach couples some simple boundaries for what I call fighting fair. These boundaries help get rid of all the irrational behaviors that adults sometimes fall into when they act like children during arguments. Instead they focus on the facts and what really matters.

Everyone has conflict in their relationships. It is normal and healthy. The key is learning how to have conflict in a way that is respectful and productive.

Here are some basics for fighting fair:
Pause before you speak when emotions are running high.
Avoid name calling or saying things just to hurt.
Take breaks if you need to calm down but agree to come back and continue the conversation.
Stick to one topic at a time and try not to bring up old grievances.
Listen to understand your partner not just to respond.
Use I statements to express your feelings rather than blaming your partner.

These are simple but powerful tools that change how couples fight. When you learn how to have healthy conflict you create space for growth and deeper understanding.

Conflict does not have to mean disconnection. It can be a way to build trust and intimacy when done with care.

If you find yourself stuck in toxic arguing patterns there is hope. Couples therapy can help you learn fighting fair and how to communicate in a way that strengthens your relationship.

Remember your relationship deserves kindness even when you disagree. Fighting fair is one of the best ways to show love in action.

It’s Never Too Late to Become the Best Version of Yourself

One of the most common things I hear from clients is this:
“I think it’s too late for me to change.”
Whether they are in their thirties, forties, fifties, or beyond, there is this quiet belief that the time for dreaming, growing, or evolving has already passed.

I want you to know this could not be further from the truth.

It is never too late to become the best version of yourself.
It does not matter how many years have gone by or how many mistakes you think you have made. Self-development is always available to you. Growth does not come with a deadline.

I speak from experience. I am constantly working on becoming the best version of myself. I truly consider myself a lifelong learner. One master’s degree was not enough, so I went back for another. Then I wanted to learn more about play therapy, so I completed a certificate in that. Later, I became fascinated by couples therapy, so I studied that too.

I love learning. I love growing. I love being curious about life, both personally and professionally.

You do not have to stay the same. You are not stuck. You are not too old. You are not too far behind. You are simply at the next starting point.

Life is too short and too meaningful to settle into a version of yourself that no longer fits. Let go of the roles, the identities, and the stories that are no longer serving you. Release the version of you that was built on fear, on doubt, or on other people’s expectations.

You are allowed to change.
You are allowed to grow.
You are allowed to become someone new.

Shed the skin that no longer feels like home, and step into the version of yourself that feels aligned and empowered. You are not starting over. You are simply stepping forward.

You were never meant to stay the same.

You were meant to bloom.

Following Your Dreams, Even When It’s Scary

When I decided to become a social worker, I never imagined that I would land my dream job before I even graduated. But that is exactly what happened. I was offered a position as a school social worker, at the very school my own children attended. This was not just good timing, this was God at work.

For the last five years, I have poured my heart into that role. I have loved the smiles, the laughter, the hugs, and even the tears. It has been a gift to walk alongside children and families in both their joyful and most difficult moments. Being a school social worker has brought me more fulfillment than I can put into words.

As time went on, I earned my clinical license as a Licensed Clinical Social Worker. I started a small online private practice on the side. My intention was simple, just two or three clients, a little extra income, and something meaningful to continue doing even during school breaks.

But what happened next surprised me.

I quickly found myself with sixteen clients, many of them couples. Something about the work I was doing deeply resonated with people. I felt a different kind of connection, a different kind of impact. Session after session, I listened as clients told me how their lives were changing. They shared how they were no longer controlled by anxiety, how their relationships were finally thriving, and how they were stepping into the most confident, healthy version of themselves.

That kind of transformation moved me deeply. The ripple effect of healing and growth I was seeing in private practice was something I could not ignore.

So I found myself at a crossroads.

Do I stay at the school, where I have a steady salary, health insurance, a pension, school-year schedule, and summers off with my kids? Or do I take the leap into full-time private practice, something that was growing quickly and tugging at my heart every single day?

On paper, the choice seems obvious. Most people would say stay. It is secure. It is predictable.

But that is not what I chose.

The truth is, every time I sat with a client and witnessed their healing, I felt this powerful pull in my chest. It felt like a rope gently guiding me in a new direction. I prayed about it often. I talked with my husband, who was supportive and encouraging. And after much reflection and prayer, I made my decision.

I am following my dream.

I will be returning to the classroom for one more month as the school year begins. After that, I will be stepping fully into my private practice.

I am taking a leap of faith. And even though it is scary at times, I know in my heart that everything will be okay.

The thought of not going down this path, just to see where it might lead, makes me feel physically sick. I know that this is where I am meant to be. I know that God has plans for me, plans I never saw coming, and I am choosing to trust Him.

So let me ask you — what is your dream?

Are you working toward it? Are you making space in your life to explore it? Are you letting fear keep you stuck, or are you listening to that quiet pull in your heart?

I never thought I would leave the school. I thought I would retire there. But sometimes the life we imagined is not the life we are called to live. And when God shows you a new direction, it is okay to follow it, even if it feels uncertain.

You deserve to explore your calling. You deserve to see what is possible.

And just maybe, your dream is waiting for you to say yes.

Use Your Sick Time for Therapy—Your Mental Health Matters That Much

I can't say this loud enough: Mental health is just as important as physical health.

Again, for the people in the back: Use. Your. Sick. Time.

Therapy is not an indulgence. It’s not something you squeeze in only when life is falling apart. It’s healthcare. Preventative care. And sometimes it’s urgent care.

Yet I hear it all the time:

“I can’t schedule therapy during the day because I work.”

And trust me, I get it. But let’s talk about this honestly.

If You Had an Ear Infection, You’d Take the Time

Think about it. If you had an ear infection, you’d probably take time off work to go see your doctor and get antibiotics.
If you had the flu, you’d take time off to get tested, rest, and recover.

No one questions those decisions.

But when it comes to mental health, so many people feel guilty for taking even one hour off work to take care of their mind. And that’s a problem

Therapists Have Families Too

The reality is that many therapists, myself included, have families. We want to be present with them in the evenings, just like anyone else.

That means that most of my availability is during the day.

I often hear from clients who say, “I wish I could see you, but I can’t take time off work.”

It’s unfortunate, because while therapy can be flexible, it also requires you to prioritize your wellbeing. You don’t need to take a full day off. You don’t even need to go home. I’ve had clients do sessions from their cars, from parking lots, from quiet corners of office buildings.

What matters is that you show up.

It Will Cost You More Later If You Don’t

Here’s what I know from experience:
If you don’t take care of your mental health now, it will eventually affect your physical health, your job performance, your relationships, your energy, your focus, your mood, everything.

We all know what chronic stress does to the body. Headaches. Fatigue. Digestive issues. Insomnia. High blood pressure. Burnout.
It’s not just emotional discomfort. It’s physical.

Taking an hour out of your workday here and there for therapy is not a burden. It’s a smart, proactive move that protects everything else in your life.

Your Mental Health Is Worth the Sick Time

You earned your sick time. You are allowed to use it for your mental health.
You do not need to wait until you “break down” to justify taking care of yourself.

If you’re struggling, overwhelmed, anxious, burnt out, or if you simply want to grow and feel more grounded, herapy is a valid reason to step away from work for an hour.

Your brain is part of your body. Your emotions are part of your health. Therapy is healthcare.

If You Need Permission, This Is It

Take the hour. Take the session. Step away from your desk, get in your car, or find a quiet space, and give yourself that time.

Your future self will thank you for it.

If you’re ready to put your mental health on your schedule, I’d love to work with you. Reach out to book a consultation or ask any questions. Therapy can fit into your life, but only if you let it.

How Group Therapy Helps Children Build Confidence and Social Skills

One of the hardest parts of working with children who are struggling emotionally, especially with anxiety, is hearing how often they believe they are the only one who feels this way.

Even though we talk about mental health more than we used to, it is still often kept quiet. Kids may not feel comfortable speaking up about what they are going through, and when they start to feel isolated, that can lead them down a very tricky road.

Group therapy changes that.

Group Therapy Shows Kids They Are Not Alone

When a child joins a group and realizes others their age have similar thoughts and feelings, something shifts. That belief of “I’m the only one” starts to fade.

They begin to feel understood. They feel more “normal,” and that alone can be incredibly healing.

Group therapy helps kids see that anxiety and other challenges do not make them weird or broken. They begin to understand that they are human, and that others struggle too.

They Build Confidence Through Connection

Confidence is not just about speaking up. It is about feeling accepted and seen.

In group therapy, children hear other kids share stories that sound just like their own. They learn that it is safe to talk about what they feel. And when they do, they are met with support and encouragement.

Over time, this helps them feel more comfortable in their own skin. They begin to trust that their feelings matter and that they are capable of handling them.

They Learn and Practice New Skills Together

Group therapy is not just about talking. Kids learn tools they can use in everyday life.

This might include:

• Managing anxious thoughts

• Calming their bodies during overwhelming moments

• Communicating clearly with friends

• Handling peer pressure

• Navigating conflicts in healthier ways
  

And because they are learning these skills alongside other kids, they get to practice them in real time, which helps the lessons stick.

They Celebrate Success as a Group

There is something special about watching a child say, “I used the breathing technique from group and it helped me fall asleep,” or “I stood up for myself at lunch.”

Then seeing the other kids cheer them on or say, “I want to try that too.”

These moments build confidence and create a sense of shared success. Kids feel proud not only of themselves but of each other. That sense of community matters.

Group Therapy Builds Resilience and Belonging

If your child is struggling with anxiety, low confidence, or social challenges, group therapy can offer something individual therapy sometimes cannot: the chance to feel connected to others who truly understand.

When children feel safe and supported, they begin to grow. They build confidence. They learn healthy ways to handle difficult emotions. They feel less alone.

If you are curious whether group therapy might be a good fit for your child, I would be happy to talk with you more.

Let’s give your child the tools and the support they deserve.

Your Thoughts Are Not the Truth: What Anxiety Doesn’t Want You to Know

There was a time when I believed every thought my brain threw at me.

“You’re ugly.”
“No one likes you.”
“Everything is going to fall apart.”
“Something terrible is about to happen.”

Anxiety can be incredibly convincing. It doesn’t whisper. It shouts. And when you’re in the thick of it, it’s hard to imagine that what you’re thinking might not be real.

I remember a time in my 20s when I was working a shift and felt so overwhelmed by my thoughts that I couldn’t stay. I called my grandma to pick me up and take me straight to the psychiatrist. I truly believed that the only thing that could save me was medication. Her magic pills, I thought, would rescue me from the storm happening in my head and body.

Back then, I didn’t know anything about anxiety. I didn’t know what a trigger was. I didn’t have coping tools. I didn’t understand that I could question the voice in my head. And I definitely didn’t know that I didn’t have to believe everything I thought.

My life felt like it was falling apart. And in many ways, it was.

Anxiety Lies But It Sounds Like the Truth

Anxiety has a way of taking your deepest fears and dressing them up like facts. It doesn’t feel like you’re having a thought. It feels like you’re hearing the truth about who you are and what’s going to happen.

And when you don’t know how to separate thought from truth, it’s incredibly painful. You start to resent your own brain. You feel broken, scared, and alone.

But here’s what I want you to know, and what I wish someone had told me back then:
Your thoughts are not the truth. They are not facts. They are just thoughts.

Some thoughts are helpful. Some are neutral. Some are cruel. And some are just the anxious part of your brain trying, and failing, to keep you safe.

Healing Came Slowly But It Came

My healing didn’t happen in a single therapy session or from one prescription. It came through a lot of hard work, everyday changes, learning to question my thoughts, and building coping skills from the ground up.

I had to learn to say, “This is just a thought. It’s not a prophecy.”
I had to create space between the thought and the reaction.
I had to show compassion to myself, even when I didn’t feel like I deserved it.

And over time, those thoughts that used to control me started losing their grip.

Now I Help Others Find Their Way Out

This is why I pour so much heart into my work as a therapist. I know what it feels like to be consumed by anxiety. I know the shame, the fear, the isolation. And I also know, deeply and personally, that there is a way out.

Now, 20 years later, I get to sit with people who are where I was. I get to walk alongside them as they start questioning their anxious thoughts, building tools, and reclaiming their lives.

And every time I witness someone begin to believe they are not their thoughts, it reminds me why this work matters so much.

You Don’t Have to Believe Everything You Think

If you’re struggling right now, if your mind is feeding you a steady diet of fear, self-criticism, and worst-case scenarios, I want you to try saying this to yourself:

“This is just a thought. I don’t have to believe it.”

It might feel strange at first. But even that little bit of space can be the beginning of something powerful.

You are not your anxiety.
You are not your thoughts.
You are so much more, and you’re not alone.

If you’re ready to begin separating fact from fear, I’d be honored to support you. There is a way forward, and you deserve to find it.

Infidelity: A Delicate Topic Many Couples Face

Infidelity is one of the most painful experiences a couple can go through. It is a delicate topic and one that many couples face at some point in their relationship.

If you have been cheated on you might be feeling like you did something wrong. You might think you are not good enough or that you somehow caused this to happen. These feelings are common but often not true.

In reality, infidelity usually has very little to do with the person who was cheated on. It is more about what is going on inside the person who betrayed the trust.

When trust is broken, it is common for the person who was hurt to become hypervigilant. Every time their partner goes out they might worry or fear they are cheating again. This can quickly become a vicious cycle of resentment and suspicion that damages the relationship even more.

Forgiveness after infidelity is hard. It takes time and patience from both partners. It requires honest and open communication where feelings can be shared without judgment. Repairing the relationship is possible but it is a process.

Healing does not mean forgetting what happened or pretending it did not hurt. Healing means facing the pain, understanding the reasons behind the betrayal, and rebuilding trust step by step.

If you are struggling after infidelity know that you are not alone. Many couples have worked through this and found a new way forward. It takes courage to ask for help and even more courage to commit to healing together.

Counseling can provide a safe space to explore these difficult emotions and start the process of rebuilding connection. It is possible to come through infidelity stronger and with a deeper understanding of each other.

Finding the Right Therapist Is Key

Picture this. You walk into a therapist’s office. The walls are bare, painted a dull cream color. You sit down in what feels like “the chair.” The therapist asks why you are there and then says nothing. Silence fills the room. It gets so awkward that you finally gather the courage to say, “This silence is really awkward.” The therapist responds, “This is your time, not mine.”

Well, if I wanted to talk to a wall, I would have just stayed home. You leave feeling defeated and promise yourself you will never do that again.

This is my story. For a long time, I was turned off by therapy because of that bad experience. But eventually, I tried again and found the right fit.

Your therapist has to be right for you. If they are not, therapy can do more harm than good. I have heard horror stories from my clients about their past therapy experiences. I have been told, “You taught me more in a day than my last therapist did in a year.” That should not happen.

When I meet clients for the first time, I am very upfront about my approach. I am open, honest, and transparent. Therapy with me will feel like talking to a friend, but one who holds you accountable and gives you homework.

I will give you the tools you need to grow and heal, but it is up to you to use those tools between sessions. And yes, we will review your homework at the next appointment. There is no getting out of it.

Sometimes the homework is answering questions. Other times it might be something to think about or practicing new communication skills or grounding techniques. But I promise, you will always have something to work on.

Don’t settle for a therapist who does not feel like the right fit. Keep looking until you find someone who makes you feel heard, supported, and challenged in a way that works for you.

Therapy is a journey, and having the right guide makes all the difference.

You’re Not Alone: My Journey Through Anxiety and What I’ve Learned

There was a time in my life when anxiety ruled everything.

In my early 20s, I wasn’t sure I was going to make it through school, let alone hold down a job. Panic attacks would come out of nowhere, gripping my chest, making it hard to breathe, and leaving me feeling like I was coming undone. I remember driving to my college classes, parking, and then curling up in the back seat of my car instead of going inside. The idea of facing people, of being “on,” felt impossible.

And because I didn’t know what else to do, I started using alcohol to cope. It felt like the only thing that quieted my mind. But it also pulled me deeper into shame and disconnection. I didn’t feel like myself anymore. I felt broken.

But I wasn’t broken. I was overwhelmed. I was trying to survive with the tools I had.

Anxiety Can Feel Like It’s Taking Over

If you’re reading this and you know what it’s like to live with anxiety, I want to say this clearly: you’re not alone, and there is nothing wrong with you.

Anxiety isn’t a flaw in your personality. It’s your nervous system trying, often too hard, to protect you. It’s your body saying, “I don’t feel safe,” even when there’s no obvious danger. And when you don’t have support, it can feel unbearable.

Healing Isn't Instant But It Is Possible

My healing didn’t happen overnight. There wasn’t one magic moment that fixed me. It was a slow process of learning what was actually going on in my body and mind, getting support, and beginning to believe that I was allowed to feel safe.

I started therapy. I learned grounding techniques. I practiced showing myself the same compassion I would offer a friend. And slowly, things began to shift.

Now, as a therapist, I get to walk alongside others who are navigating anxiety, whether it's panic attacks, constant overthinking, or just that sense that you're never really relaxed. And I get to say to them, with full honesty: I’ve been there, and there’s a way through.

You Don't Have to Do This Alone

If anxiety has been running your life, please know: it doesn’t have to stay that way. There’s help available, and there’s nothing weak about reaching for it. In fact, it’s one of the bravest things you can do.

Whether you’re ready to start therapy or just beginning to name what’s going on, that’s enough. You’re already taking steps toward healing.

And if no one has told you this today: you’re doing better than you think.

If this resonates with you, I’d love for you to share it with someone who might need to hear it too. And if you’re considering therapy for anxiety, feel free to reach out. I’d be honored to support you.

The Loneliness No One Talks About: The Hidden Side of Cancer Caregiving

There were days I wanted to walk around with a Post-it note on my shirt that said “My husband has cancer” just so people would understand why I was being short, impatient, or distant.

I wanted people to know that I wasn’t angry at them. I was just exhausted. Terrified. Barely hanging on.

There were moments when the world would ask me, “What do you need?” and I had no idea how to answer. The question made me feel even more alone. Because I didn’t know what I needed. I was in survival mode, putting one foot in front of the other, trying to keep my life and my loved one from falling apart.

There were times I wanted to open up to friends, to tell them everything I was carrying, to ask for support. But I held back. I didn’t want to make them uncomfortable. I didn’t want to be the one who always brought heaviness into the room.

So I smiled. I changed the subject. I kept going.

And there were times when the most sacred gift I have—being a parent—was ripped away from me. Because I was hours away, living out of a hospital room, doing everything I could to keep my husband alive. I missed moments I’ll never get back. I wasn't there for bedtime stories, school pickups, or Saturday mornings. And even though I was doing what needed to be done, the ache of being pulled away from my children still sits with me.

Caregiving is Lonely, Even When You’re Surrounded by People

You can have people who love you, who are checking in, offering help, sending prayers—and still feel completely alone. Not because you’re ungrateful. Not because you’re isolating on purpose. But because this road is heavy in a way that’s hard to explain unless you’ve walked it.

You’re managing appointments, medications, emotional meltdowns—sometimes your own. You’re trying to hold it all together for your partner, your kids, your extended family, and the life you used to recognize.

And all the while, the world keeps moving, as if everything is normal.

You’re Allowed to Break Down Too

If no one has told you this before, let me be the one:

You don’t need to be superhuman. You don’t need to be perfect. You don’t need to be “on” all the time.

You’re allowed to cry in the car. You’re allowed to feel resentful. You’re allowed to forget a permission slip or miss a meeting. You’re allowed to wish things were different.

These feelings don’t make you a bad caregiver. They make you human.

If You're Walking This Road, I See You

Cancer caregiving can take everything out of you. Emotionally. Mentally. Physically. Spiritually. And still, somehow, you show up.

You are doing impossible things quietly, and they matter more than anyone will ever know.

If your heart is breaking in places you don't have the words for, please hear me when I say: you are not alone.

Even if it feels like no one gets it. Even if you’re too tired to reach out. Even if you don’t know what you need.

You are seen. You are valued. And you are doing your best in the middle of something incredibly hard.

If you’re ready to talk, I’m here. And if you’re not, I’m still here.

Always.

Your Partner Is Not a Mind Reader and Other Truths Couples Need to Hear

One of the biggest mistakes couples make is assuming their partner should just know what they need.

We expect them to read our facial expressions, decode our silence, interpret our tone, and somehow understand exactly how we feel. When they don’t, we feel hurt, rejected, and unseen. But the truth is your partner is not a mind reader.

If you are feeling hurt, lonely, unappreciated, anxious, or unsure, say it. If you need a hug, reassurance, support, or time alone, name it.

It is not fair to expect someone to meet a need you never actually shared.

Sometimes the problem is not the relationship. It is the story your mind tells you about it.

Your brain might say,
You are too much.
They are tired of you.
You look awful in that dress.
They do not really love you anymore.

But those thoughts are not facts. They are fear, past pain, or internalized messages from things people said to you once upon a time that stuck.

So when you find yourself spiraling, pause and ask,
Is this actually true? Or is this anxiety speaking? Is this shame? Is this an old wound trying to protect me from getting hurt?

If you are brave enough, share that with your partner too. Real intimacy does not come from reading minds. It comes from revealing hearts.

You deserve a relationship where you feel safe enough to be your full self and challenged enough to keep growing.

Find someone who makes you want to be the best version of who you already are. Someone who cheers you on when you evolve and still loves you on the days you fall apart.

Relationships can be steady without becoming stagnant. Long term love does not have to feel like a routine.

It can feel like home and discovery, comfort and excitement when you keep choosing to show up, to grow, to communicate, and to appreciate each other every single day.

Say thank you. For the coffee. For the way they folded the towels. For picking up dinner on the way home.

Express appreciation for the everyday things that are easy to overlook. When someone feels seen, they are more likely to keep showing up in those small meaningful ways.

Love is built in the moments in between the big ones.

If you are in a rough patch and thinking,
We are not there. We are distant. We are frustrated. We do not talk like we used to.
That is okay. It does not mean it is over.

It might just mean it is time to reset. To name what is not working. To stop assuming and start sharing.

To reach for each other not from perfection but from intention.

You do not have to fix everything overnight but you do have to show up.

And that might just be the most romantic thing you ever do.

Parenting a Difficult Child: When Your Home Feels Like a Battlefield

Parenting is supposed to be full of sweet moments and unconditional love. But sometimes it feels like your child is screaming, throwing things, and saying “I hate you” one minute, and then they are your sweet baby again the next.

Your peaceful home oasis has turned into a battlefield. You feel out of control and powerless. The title of parent that used to mean something now feels empty when you are left speechless by the way your child is behaving and the things that are coming out of their mouth.

Is your child having such bad anxiety attacks that they can’t breathe? Does it crush you every time they ask for help and you don’t know how to give it?

These moments can be heartbreaking and exhausting.

You do not have to face this alone. Group counseling can be a safe and supportive space to talk with other parents and guardians who are going through the same struggles as you are.

Connecting with others who understand can help you feel less isolated and more hopeful. You can share what is working, learn new strategies, and find comfort in knowing you are not the only one navigating these challenges.

Parenting a difficult child is hard work but with support, connection, and understanding, you can find new strength to keep showing up for your child and yourself.

If you are ready to reach out or learn more about group counseling, know that help is available and healing is possible.