Forward-looking work, with clinical grounding underneath.
You are the captain of your own ship and sometimes we get lost in the storm. I am not here to take your place as captain - merely to help you find your way back. You are a competent person in difficult life situations — feeling stuck, navigating a transition, or sensing there is more available than the current chapter allows. The frame is goal-oriented and future-facing, and the clinical training is there when the work needs it.
Common focuses
Anxiety & Depression Therapy
Your life is going crazy! So much that it's hard to handle! Maybe you feel stretched thin and pulled in so many different directions. Perhaps you feel like you cannot live up to anyone's expectations, even your own. Anxiety and depression rarely announce themselves. They show up as ordinary days that take everything you have. You might be looking for therapy because you're: - Waking up already behind, already tired - Lying awake running the same conversation for the tenth time - Snapping at the people you love most, then feeling awful about it - Saying yes to everything and resenting all of it - Avoiding calls, texts, and plans you used to enjoy - Feeling numb rather than sad, flat rather than upset - Convinced everyone else got a manual you never received - Performing "fine" all day and falling apart in the car You don't have to arrive with it all figured out. Most people come in able to say only that something is off. That is enough to start. Here, we quiet the noise. You and I work to understand your triggers. We evaluate the expectations and demands and go on to assess for resources and strengths. At your pace, we go back in time to when the unhealthy patterns began. I guide you to exercise self-compassion, on your way to develop understanding towards your past self rather than resentment or shame. From there, I guide you to master tools to steady yourself when life feels like too much. I am your biggest fan. I am cheering you on the whole way - through the ups and downs. Utilizing Solution Focused (SFT) and Cognitive Behavior Therapy (CBT), I help you discover the faulty thought patterns. I help you make necessary changes within your control and achieve a new identity filled with self-compassion and confidence. You don't have to white-knuckle your way through this alone.
Personal Growth & Life Transitions Therapy
Nothing is technically wrong. That's part of what makes it confusing. From the outside your life looks fine - or you have already adjusted to the change - and still you have the nagging sense that you have stalled somewhere along the way. It is usually quieter than a crisis. The calendar is full, the job is fine, the bills get paid, and you have the distinct feeling you are maintaining rather than moving. Or life just changed on you, and the routines and decisions that used to run themselves now take real effort. There is a version of yourself you keep meaning to get back to, and the week keeps ending before you do. This work takes a lot of forms. You might be looking for therapy because you're: - Successful on paper and unsatisfied in practice - Repeating the same pattern in job after job, relationship after relationship - Setting goals in January and abandoning them by March - Waiting for confidence to show up before you make a move - Shrinking yourself to keep other people comfortable - Unsure what you actually want versus what you were told to want - Overthinking decisions until the window quietly closes - Comparing your progress to people you barely know - Struggling to say no without a wave of guilt - Adjusting to a move or major change in your environment - Starting, changing, or leaving a career - Experiencing burnout or considering retirement - Getting married, or going through a divorce or separation - Becoming a parent, or adjusting to an empty nest - Caring for an aging parent while everything else keeps going - Recovering from a health change or diagnosis - Grieving a significant loss or ending - Questioning your identity, purpose, or direction - Feeling stuck or uncertain about what comes next - You simply wake up one day and think, “Is this really what I'm doing with my life?” You don't need a crisis to earn a seat here. Some of the best work I do is with people who are functioning well and want more than functioning - they want to thrive. There is a reason this is hard. A transition asks you to leave a known identity before the new one has arrived, so you spend a stretch of time being neither. Grief and excitement land in the same week, and even a change you chose can feel like loss. And the patterns holding you back were useful once. People-pleasing kept the peace. Perfectionism kept you safe from criticism. Staying small kept you from being a target. They worked, so they stayed - long after the situation that required them ended. That is why willpower alone rarely moves them. You are not lacking discipline; you are running an old strategy on a life that has changed. You don't have to know exactly where you're going. Here, we slow down and make sense of what is changing, set the goals that matter, break the patterns holding you back, and step into a more confident version of yourself. We name what has ended, what has started, and what is still undecided. We separate what is in your control from what is not, and get honest about what you genuinely want rather than what you think you should want. I help you get to know yourself again - who you were and, more importantly, who you are becoming. We name the fears quietly running the show, then test them against reality instead of arguing with them. The first few sessions get specific. We clarify what you actually want rather than what sounds acceptable out loud. We map the pattern and name what it is costing you - in time, in relationships, in opportunities you talked yourself out of. We take inventory of the strengths already there, because most people underestimate theirs badly. Then we set goals concrete enough to measure, so progress is something you can see rather than something you hope you feel. Between sessions you practice, and we adjust based on what actually happened rather than what should have happened. My approach is warm, collaborative, and Humanistic - grounded in the belief that you don't need everything figured out before you begin. What changes is rarely dramatic at first. Decisions get faster. The internal commentary gets kinder and quieter. Boundaries stop feeling like conflict and start feeling like clarity. Clarity tends to arrive before certainty does. Growth is not a personality trait. It is a set of skills, and they can be learned - and you don't have to navigate the transition alone.
Format
50-minute sessions, in person in Murray, Utah or by telehealth in Utah and Virginia. Most people start weekly and adjust cadence as momentum builds.