What is counseling and what kind of issues does it treat?

At Coastal Trails Holistic Counseling, you will find a warm and friendly environment where you can take time each week to explore your emotions, thoughts, behaviors, and beliefs. Through connection, verbal processing, and increased insight and awareness, I hope to empower you to honor the parts of yourself that serve you and to transform the parts that are holding you back.

Counseling is a wonderful modality for treating and/or addressing issues such as:

• Managing Anxiety, Stress, and Depression

• Navigating Life Transitions and Identity Exploration

• Building Healthy Relationships and Communication Skills

• Decreasing Burnout and Increasing Professional Satisfaction

• Building Self-Confidence and Increasing Motivation

• Processing Grief or Trauma

• Addressing Perinatal Mental Health Issues or Postpartum Symptoms

• Navigating Chronic Illness or Pain

• Addressing Attachment Issues….and more!

Common topics explored in counseling include:

• Post-College and Professional Transitions

• Difficult Childhood Experiences

• Passions and Pursuits

• Family Conflict

• Inner Critic and Perfectionism

• Values

• Transitioning to Parenthood

• Codependency and Harmful Relationship Dynamics

• Unhealthy Habits | Healthy Habits and Routines

• Spirituality and Existential Questions

• Personal Culture and Identity

• Traumatic Experiences including Religious Trauma

• Sexual Concerns

• Social Anxiety

According to my current level of training and expertise as well as my particular theoretical approaches, I may not be a good fit for treating personality disorders, substance use disorders, OCD, or conditions that include high suicidal ideation. Structured approaches, such as DBT, as well as professionals who specialize in targeted treatment for these diagnoses, are often more effective though I am happy to assess each inquiry on a case-by-case basis.

What is it like to be in counseling, and is it right for me?

Therapy sessions are a bit like mini workshops where you identify an issue or feeling and take time to problem-solve or examine the issue or feeling in a deeper way. Counseling is an incremental process with each therapy session serving as a step on the path toward growth, healing, and insight. During your therapy sessions, you can talk about anything that’s on your mind and are welcome to speak openly and vulnerably about yourself as all conversations are confidential. I will be there to help you review, deconstruct, and synthesize what you have shared, and I may help you identify tasks or goals to work on during the time between sessions. After all, only one hour of your life per week is spent in therapy- it is what you do outside of the therapy office that will really lead to accelerated progress. Sessions are typically 55 minutes and usually take place on a weekly or biweekly basis, either online or in a safe, cozy living-room style environment.

Therapy is helpful for anyone and everyone, at any stage of life! It is not just for acute crisis moments or for addressing mental illness symptoms but also for addressing normal changes and challenges that arise as we move through the lifespan. In fact, addressing issues as they surface rather than waiting until they reach breaking point can be very helpful in prevention or early intervention.

What is the science behind therapy? How does it actually work?

In technical terms, psychotherapy produces long-term behavior change by modifying gene expression and brain structure which strengthens connections and communication between neurons. In other words, all of that talking, connection, and increased awareness of body and mind changes the brain! Through the work that we do together, we are slowly building “new and untravelled trails”, aka new neural pathways, that allow for more psychological flexibility and increased capacity to grow, change, and regulate the nervous system. Therapy works because it establishes greater awareness, openness, and values-based engagement in life. Learn more here.

How is counseling different from talking to a friend?

Sometimes it can feel similar to talking to a trusted friend, but the relationship and level of expertise is quite different: 1) In the therapeutic context, what you share is absolutely safe and judgement free. You do not have to worry about your stories being passed on to others or feel frustrated with unsolicited advice and biased opinions. 2) Friends are not trained to help you make progress with your concerns. Counselor training entails years of studying human behavior, human development, research-based treatment models, and even interpersonal neurobiology. Additionally, while a conversation between friends is reciprocal (meaning you are expected to devote time, energy, and consideration to your friend’s needs too), your therapy session is all about you! It provides a time in which you can truly focus on yourself and your own growth, opening up the potential to solve problems and resolve issues faster and with greater success.

What can I expect from the first session?

First sessions are a time for you to get to know me and for me to get to know you. You will fill out some initial paperwork that will allow me to learn more about why you are seeking counseling, and I will provide you with policies, guidelines, and general information about the therapeutic process.

If you are afraid of being pressured to figure out what to say in the first session, no worries! I will help guide you throughout the process. First sessions are similar to pouring the foundation before building a house. Just as Rome wasn’t built in a day, you probably won’t walk away from your first session with lots of answers. Getting to know you, your stories, and your challenges at a holistic level takes time. Hang in there.

I want to get the most out of therapy. What can I do to help the process along?

Since therapy is only one hour every week or so, it is what you do outside of the therapy session that leads to change and progress. Taking time to engage in mindfulness practices, journaling about thoughts and feelings over the week, doing “therapy homework”, tracking thoughts and behaviors, engaging in new communication styles, and making an updated list of things you want to discuss in therapy are just a few ways you can get the most out of your therapeutic experience.

Therapy can be tough! How can I take care of myself after a difficult session?

You may feel a little exposed and vulnerable after meeting with your therapist. Examining thoughts, feelings, behaviors, and histories can, at times, be painful and exhausting. Later in the day after your session, or the next morning, you may feel uncomfortable or very tired. Try to be kind to yourself and create some space for self-care. After therapy, you might want to:

1) Schedule Time to Rest: If possible, schedule your therapy session during a time when you can rest and relax afterwards.

2) Journal/Use Creative Expression: Journaling, art making, or other creative practices can help you process whatever came up in session as well as help you capture important insights or between-session skills practices so that you don’t forget them.

3) Connect with Nature: Spending time in nature can help us get out of our heads, be present, pay attention to the beauty and joy around us, help us relax, and boost our mood.

4) Focus on Self-Nurturing: Self-care can be anything that meets your needs and that has positive benefits for you in the long run. Whether it is a cup of coffee, a walk in the park, or a workout, do something that helps you feel grounded.

5) Reach Out to a Friend or Loved One: Reaching out to someone you are close to after therapy can provide a positive distraction while you decompress and remind you that you are not alone.

Is it ok to disagree with the therapist?

Absolutely! You are the expert on your life, and the therapy room can be great place to practice assertiveness as well as communication of needs and feelings.

How will I know when I’m done?

When you have observed a consistent and significant reduction in symptoms, or when goals have been achieved, sessions can be scheduled farther and farther apart or counseling can simply be terminated at which time you have “Graduated Therapy.” Some people choose to have ongoing therapy as a way to maintain health, explore different life phases, and carve out an hour of “me time.” I will check in with you regularly to make sure we are seeing progress through our work together and collaborate with you on making adjustments if we are not.

Can I go back to my therapist after Graduating?

Of course! Sometimes different issues arise later or old problems resurface. Don’t be afraid to reach out for help.