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A Fall 2017 Reminder

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Family Eating Breakfast

Not White, Not Rich, and Seeking Therapy: “Even for those with insurance, getting mental healthcare means fighting through phone tag, payment confusion, and even outright discrimination…”

If I can’t see you, I’ll direct you to someone who can. Don’t give up. Therapy works.

 

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How do I get started?

Thanks for your interest! If you are interested in meeting with me to target emotional or binge eating, health concerns, depression or anxiety, stress reduction, or other life challenges, please take the following steps:

  1. Give me a call at (503) 367-9488, for your free phone consultation – we’ll discuss your needs, whether you have an insurance plan you’re hoping to use, and if you have any scheduling preferences. I’m happy to answer any questions you might have as well. I like to “demystify” the therapy process as much as possible.
  2. Schedule your intake appointment. This initial session will last about 55-60 minutes and will give us both a chance to meet & confirm that it feels like a good fit. I’ll ask questions about your current concerns, listen to your story, and offer treatment recommendations based upon my mindfulness- and acceptance-based approach.
  3. Complete this new-client-packet and an insurance verification form (if applicable) prior to coming in for your intake appointment. If you need me to email it to you, or set it out early in my waiting room to complete prior to our session, just let me know. In addition, please take the self-compassion test and the ACE (adverse childhood experience) quiz; I’ll be interested in your scores and will talk with you about how difficult past experiences (as well as self-compassion and resiliency) can impact well-being.
  4. Prepare to engage, experiment, and learn – moving forward together, we’ll discuss (and practice) ways of building awareness, strengthening skills and strategies, and increasing behaviors that are more in line with your goals and values. It’s time to get your life (and health) back – and unhook from the struggle!

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Teaching girls bravery, not perfection

How willing are you to face discomfort and take risks? Or have you learned that “getting it perfect” is the most important?

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Healthy SnackRead this great article reviewing the Mindfulness-Based Eating Awareness Training (MB-EAT) program and how it helps with “emotional” or binge eating struggles:

“Traditional techniques for tackling the obesity epidemic often don’t take into account the strong drivers of eating: negative emotions, cravings and impulsivity, particularly in the face of highly palatable food,” says University of California, San Francisco, psychology professor Elissa Epel, PhD, who has collaborated with Kristeller on several research studies using MB-EAT. “Mindfulness training gives us more control over these strong drives and makes us more aware of the triggers of overeating that come from outside of us.”

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Words to live by…

between stimulus and response.jpg

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MP900178793“Two-thirds of Americans say they are stressed about the future of our nation, including a majority of both Democrats and Republicans, according to the American Psychological Association’s (APA) report Stress in America™: Coping with Change.”

Further:

“These additional stressors may be affecting Americans’ health. The percentage of people reporting at least one health symptom because of stress rose from 71 percent to 80 percent over five months. A third of Americans have reported specific symptoms such as headaches (34 percent), feeling overwhelmed (33 percent), feeling nervous or anxious (33 percent) or feeling depressed or sad (32 percent)….”

What are your stress management strategies? Is it time to get a tune-up? Check out these resources available courtesy of the APA, or give me a call to schedule a few sessions of stress management “strength-training.”

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