The 5-4-3-2-1 Grounding Technique can help you manage anxiety, stress, or other overwhelming emotions. Its purpose is to bring your attention to the present moment through your senses – sight, touch, hearing, smell, and taste. By doing so, you can contain anxiety and create a sense of calm. Here’s how it works:
Read MorePsychotherapy is difficult to describe. There is an ever-growing body of psychotherapeutic literature and theory, with each modality (type of therapy) describing its particular version of what therapy is and how it works. These modalities are rich and varied and, for most clients, somewhat devoid of tangible meaning.
Read MoreFamily systems therapy recognizes that families are emotional units, interconnected systems of interdependent individuals. It emphasizes that family members influence one another, and their psychological well-being cannot be fully understood in isolation from the entire family system. Family members respond to each other in predictable ways based on their roles and unspoken relationship agreements.
Read MoreLife can be a thrilling adventure for those of us who are perpetual worriers! We have the capacity to turn the most mundane tasks into heart-racing, nail-biting experiences. From going to a party to choosing what to eat for breakfast, every decision becomes an Olympic event. To soothe this constant anxiety, we must first develop a compassionate relationship with our anxious minds.
Read MoreFinding the “right” therapist can be so challenging - what do you look for, how do you know if someone will be a good fit, what are all of these different therapeutic approaches (CBT, EMDR, relational, psychodynamic, etc), and how do I know which would be right for me? This quick 8-question quiz will help you find out!
Read MoreI know I’m not the only one whose sleep routine needs a little TLC when summer rolls around in Seattle. This handful of sleep tips helps me get the quality rest I need – even when the sun doesn’t set until after 9pm!
Read MoreEsther Perel, renowned psychotherapist and relationship expert, beautifully encapsulates the essence of intimacy with her profound statement, "Into-Me-See." These three simple words hold immense depth, inviting us to explore the intricacies of connection, vulnerability, and the power of truly being seen by another. Let us delve into the meaning behind "Into-Me-See" and its transformative journey.
Read MoreOn the surface, perfectionism might seem like a good thing. After all, doesn’t everyone want to be the best version of themself? But the problem with perfection is that it's an impossible - and counterproductive - goal. There's no such thing as perfect, no matter how hard we try to be it. And the more we try, the more we set ourselves up for disappointment and frustration.
Read MoreIntimacy is a multifaceted and deeply personal experience that enriches our relationships and fosters profound connections with others. While many people tend to associate intimacy solely with physical closeness, seven distinct layers, from the physical to the transcendent, contribute to a truly intimate connection.
Read MoreToday we’re talking about something that might sound a tad unromantic at first, but bear with me—it's an absolute game-changer for your relationships.
Boundaries! Yes, you heard that right. Those magical lines we draw that can make our connections even more fulfilling. Intrigued? Let's dive right in!
Read MoreIn a society that often shies away from discussing self-pleasure openly, it’s essential to recognize and celebrate the art of practicing self-pleasure. In this blog post, we will explore the art of self-pleasure and provide insights into how to enhance this personal journey.
Read MoreOne of the most important factors in having a successful therapy experience is working with a therapist who is the “right fit”. In fact, the data shows that the most significant indicator that therapy will be successful is when you feel a safe alliance with your therapist - basically, when you feel like they “get” you and truly care about you…
Read MoreDiet culture is everywhere - it’s in our advertising, at our medical offices, in our clothing, in our grocery stores, and over time with repeated exposure, in ourselves. But what is diet culture? The Butterfly Foundation defines diet culture as a “set of ever-changing myths about food and bodies, promoting the idea that one’s body weight automatically equals health and that foods can be simplistically categorized as ‘good’ and ‘bad’…
Read MoreAs a supervisor of mental health interns, I have the unique privilege of guiding and nurturing the growth of young professionals in the field. This experience is one of great fulfillment, as I am able to witness the unfolding of their potential as mental health practitioners. In the spirit of Carl Jung, I see the supervision of interns as a process of individuation…
Read MoreMeaning is not an object like a pair of shoes. You can’t point to it and say, there it is, that is meaning. But, like a pair of shoes, each person puts on and takes off the meanings that fit them best. Meaning, quite naturally, intersects with values, with purpose, with orientation in the world. If a thing isn’t meaningful to me, then I don’t see much value in it, I don’t find any purpose in engaging with it, and it doesn’t contribute to my orientation. It blends in with so many other things, and I find myself indifferent.
Read MoreI’m delighted to share that our new Self Space Eastside location is open and ready to welcome clients in person! This is a dream come true for us that has been years in the making, and we are grateful. As we put the finishing touches on the offices - adjusting plants and testing light bulbs - I envision the thousands of precious hours that will be spent in these rooms. Listening. Connecting. Opening up. Growing down. Breaking apart and building something new. We are grateful for each person who comes through the door, and honored to be front-row witnesses to so many incredible lives.
Read MoreDo you have a graveyard of past failed self-help books ? Different approaches for how to perfect your mental health, your body, your personality, your relationships, and to make life easy and always happy? It all starts with that rush of excitement and hope from finding something new that makes big promises. Then you feel energized while strictly following its exact recommendations, only to have everything crumble again a few days or weeks later. Welcome to the compulsive self-help crash and burn cycle that many of us know so well.
Read MorePsychotherapy, put plainly, is a conversation that is supposed to assist someone in making a significant change in their life. Psychotherapy thus rests on the implicit claim that speaking is a necessary or important part of how change happens in our lives. In some ways this is obvious. A situation in a restaurant cannot proceed unless I can vocalize my order, or I cannot complete a work project without similarly communicating. At other times speech is utterly powerless.
Read MoreThe fall season, with dynamic shifts in light, temperature, and color, is a natural time to reflect on the process of change. At this time of year, we’re surrounded by messages encouraging us to “embrace change,” often accompanied by images of trees with leaves shining in gorgeous reds, oranges and yellows, or children running and laughing through vibrant heaps of fallen leaves. But trees don’t turn bright colors overnight. And changes in our lives are seldom simple or spectacular, and accepting, let alone embracing, them can be daunting. We may feel discouraged to acknowledge we feel conflicted or not ready to celebrate the transition from summer to fall or the life changes that this season can be seen to symbolize.
Read MoreOften, during my first or second session with a client, this question comes up. Can we get this problem sorted out in a few weeks, or will I have to be in therapy forever? For someone who hasn’t been to therapy before, it makes tremendous sense to search for a way to orient themselves within the process. With the caveat that every client is different, every therapist approaches this work differently, and every situation is unique, here is a general therapeutic timeline that I’ve seen occur with many of my clients over the past ten years.
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