Our counselors provide therapy in Raleigh, NC

My go-to approach for helping people in individual therapy is a narrative therapy approach. I find the best benefit in narrative therapy because it provides a metaphorical framework through which to view mental health and life experiences.

My go-to approach for helping people in individual therapy is being genuine and authentic. I find the best benefit in bringing my own personality into sessions because it helps people to feel the most comfortable when starting out in therapy, which can be scary and uncomfortable.

I teach the following tools in individual therapy:

• Reframing: A tool to help challenge internal thoughts and think of things from new perspectives
• Communication skills: Softened conversation start-ups to discuss heavy topics and ways to express foundational needs
• Meditation skills: Deep breathing and mindfulness skills to help regulate somatic experiences of emotions
• Neuroscience-informed CBT: Cognitive behavioral therapy tools through a neuroscience-informed lens using the structures of the brain to explain thought processes and patterns
• Journaling: Therapeutic journaling techniques and journaling prompts as desired

I teach the following tools in individual therapy:

• Square breathing - Breathing in a specific way to neutralize panic, worry, anxiety, and fear so that one can function at their optimal level.
• Mindfulness - Being present in the moment by immersing oneself in the experience through the 5 senses.
• Meditation - Taking time to intentionally experience peace within the body and mind.
• Communication - Communicating needs, wants, and desires within relationships.
• Assertiveness - Standing up for one's rights while respecting the rights of others.
• Basic human rights - Rights that are common to all human beings.
• Boundaries - What one is and is not comfortable with in any given situation.
• Relationship red/green flags - Behaviors within relationships that are not healthy and that are healthy.
• Self-care - Engaging in activities or behaviors that take care of the physical, mental, spiritual, and emotional needs of oneself.
• Self-love - Engaging in loving kindness towards oneself because one is worthy of love.
• Positive affirmations - Speaking kindly to oneself and acknowledging one's strengths and efforts.
• Thought challenging/thought reappraisal - Taking a negative thought and putting it on trial to find evidence to support or deny the truth of the thought.
• Gratitude - Recognizing that each day has something good, even if it is not a good day, to help overcome depression and negativity focus.

I know a client is making meaningful progress in individual therapy when they come back and discuss how they were able to use tools outside of therapy to help regulate their emotions and navigate complex situations.

I know a client is making meaningful progress in individual therapy when a problem is faced outside of sessions and the client gives me the solution without me having to guide them or ask deeper questions.

Clients can supplement their time in individual therapy with books that we discuss throughout sessions and by engaging in journaling activities and utilizing the skills learned in therapy in their day-to-day life.

Clients can supplement their time in individual therapy by utilizing the tools learned in sessions, completing homework assignments when given, and reflecting outside of sessions on things that were discussed in sessions.

To prepare for your first individual therapy session, you can develop a set of goals that you would like to work toward through therapy.

To prepare for your first individual therapy session, you can reflect on the things in your life that you feel are not working or that could be better, to help inform you and your therapist of your goals for therapy.