My Method
A structured, compassionate approach to lasting change
Focus
In our initial sessions, I use Cognitive Behavioral Therapy (CBT) and psychoeducational tools to help you identify the thoughts, behaviors, and emotional patterns that are keeping you stuck. This phase is about clarity—naming what’s going on beneath the surface and understanding how it’s showing up in your daily life.
You might notice:
Self-critical thoughts that feel automatic
Reactions that don’t match the situation
Habits that once helped but now feel limiting
Together, we’ll confront these patterns with curiosity—not judgment—and begin building a foundation for change. I’ll ask direct, solution-focused questions to help us get to the heart of what’s happening and create a treatment plan that’s tailored to your goals.
Reflect
Once we’ve identified the patterns, I’ll guide you in developing a mindfulness practice that supports emotional regulation and self-awareness. Mindfulness isn’t just about meditation—it’s about learning to observe your thoughts and feelings without immediately reacting or spiraling into shame.
This phase helps you:
See yourself and your challenges with more compassion
Create space between emotion and action
Interrupt old cycles before they take over
Mindfulness allows you to respond instead of react. It’s a skill that strengthens over time and becomes a powerful tool for navigating stress, relationships, and internal conflict.
Refine
As therapy progresses, we’ll begin applying your new insights and coping tools to real-world situations. This is where growth becomes sustainable. You’ll start noticing how your responses shift, how your boundaries hold, and how your self-trust deepens.
In this phase, we:
Revisit and refine goals based on what’s working
Explore new stressors or transitions as they arise
Strengthen your ability to self-regulate and self-advocate
Therapy isn’t just about feeling better in the moment—it’s about building skills you can rely on when life gets hard. My role is to support you as you test those skills, adjust where needed, and continue evolving.
Why This Method Works
This three-part method—Focus, Reflect, Refine—is designed to meet you where you are and grow with you. It’s structured enough to give direction, but flexible enough to honor your unique pace and needs. Whether you’re working through trauma, anxiety, ADHD, addiction, or relational stress, this approach helps you move from insight to action with clarity and compassion.