therapeutic techniques

cognitive behavioral therapy (cbt)
thoughts can be convincing—even when they’re completely untrue. cbt helps us catch the patterns that stir up anxiety, self-doubt, or shutdowns and shift them into something more helpful (and a lot less exhausting).

motivational interviewing (mi)
change isn’t about willpower—it’s about clarity. mi is all about getting curious, not judgmental. we’ll explore what you want, what’s in the way, and what actually matters to you—without pressure.

trauma-informed care
you don’t have to spill your entire life story to be seen, heard, and supported. we understand how lived experiences shape nervous system responses, and we’ll move at a pace that feels safe—not forced.

narrative therapy
we all carry stories about who we are—some empowering, some outdated, some that were never even ours. narrative work helps you sort through those scripts, figure out what’s running the show, and choose what stays. spoiler: “i’m too much” or “i have to fix everything” don’t make the cut.

pattern recognition
you’re not broken—you’re running a pattern. once you see it, you can change it. we’ll track the emotional and behavioral loops that keep repeating and figure out how to respond differently without ghosting your job, partner, or whole personality.

emotional awareness

helps you name what you’re actually feeling, understand what it means, and respond from a place of clarity—not reactivity. no overthinking, no emotional bypassing, just real awareness in real time.

somatic integration
your body is basically your emotional early warning system. the tight chest, the clenched jaw, the sudden shutdown? not random. we help you recognize those signals and learn how to respond—not with stretching and sage (though we’ve got nothing against either)—but with grounded tools that make your body feel like part of the solution, not a problem to ignore.

aligned decision-making
we make a lot of decisions based on fear, habit, or keeping other people comfortable. this work helps you build the kind of clarity and self-trust that leads to choices you won’t regret later.

parts work
you’re not self-sabotaging—you’ve just got different parts of you trying to protect you in their own weird ways. we’ll figure out who’s in the driver’s seat (and who needs a nap), so you can lead from your most grounded self.

mindfulness (the real kind)
not the kind with bells and floor cushions—just the ability to notice what’s happening inside you without immediately reacting to it. we use mindfulness to help you build awareness, pause when needed, and respond instead of spiral. no chanting required.