Adult Individual Therapy in Seattle & WA

Therapy for reconnecting with yourself.

You may be the person who holds everything together, anticipates everyone else's needs, and tries to do the right thing. But underneath the surface, you might feel overwhelmed, disconnected from yourself, or caught in patterns you don't fully understand.

Maybe you find yourself overthinking your relationships, struggling to set boundaries with family, or feeling torn between what you want and what others expect of you. You may be carrying experiences from your past that continue to shape how you see yourself, navigate relationships, and move through the world.

Individual therapy offers a space to slow down, make sense of your experiences, and understand how your past has shaped you. Together, we'll explore what you've learned about love, belonging, and safety so you can build a more compassionate relationship with yourself and more connected relationships with the people you love.

I offer individual adult therapy in Seattle, WA, and online throughout Washington State.

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For Those Who Want to Understand Themselves More Deeply

Individual therapy may be a good fit if you're navigating relationship anxiety, family expectations, identity, or the pressure to hold everything together.

You might be someone who:

  • Overthinks relationships or worries about being too much, not enough, or difficult to love.

  • Struggles with people-pleasing, perfectionism, or setting boundaries without guilt.

  • Feels responsible for your family's happiness or the emotional well-being of others.

  • Finds yourself caught between family or cultural expectations and your own needs.

  • Has difficulty expressing emotions or asking for support because you've learned to be strong and self-sufficient.

  • Carries childhood experiences or family patterns that continue to affect your relationships.

  • Appears to have everything together but feels anxious, overwhelmed, or disconnected inside.

  • Wants to break intergenerational cycles and build healthier ways of relating to yourself and others.

You can love your family and still feel hurt by certain dynamics. You can appreciate where you come from while questioning the expectations you've inherited. You can feel grateful for what you've been given and still acknowledge what you've needed but didn't receive.

You don't have to be in crisis to seek therapy. You can simply be ready to understand yourself better and create a life that feels more aligned with who you are.

What Can We Work on Together?

  • Do you find yourself overthinking a text message, seeking reassurance, avoiding conflict, or pulling away when relationships feel overwhelming?

    Together, we'll explore how your early experiences and attachment patterns influence the way you relate to others today. We'll work to understand the feelings and needs underneath familiar reactions so you can navigate connection, conflict, and vulnerability with greater awareness and intention.

  • Maybe you grew up learning to prioritize family, respect authority, work hard, or put others before yourself. These values may be meaningful to you, while the expectations attached to them may also leave you feeling guilty, overwhelmed, or unseen.

    You might feel caught between honoring your family and making choices that reflect your own values. Perhaps you struggle to say no, worry about disappointing loved ones, or feel responsible for maintaining family harmony.

    Therapy can help you explore these tensions without having to choose between belonging and being yourself. Together, we'll work toward boundaries and relationships that make room for both connection and your individual needs.

  • The way you learned to relate to yourself and others was shaped by your early relationships, family environment, and the experiences passed down through generations.

    Perhaps difficult emotions weren't openly discussed, achievement became a way to earn approval, or your needs often came second to those of others. Your family may have carried its own experiences of hardship, sacrifice, displacement, discrimination, or survival that influenced how love and care were expressed.

    You can recognize the impact of these experiences without blaming your family or dismissing what they've endured. Therapy offers space to make sense of your story, process painful experiences, and decide which patterns you want to carry forward and which you're ready to change.

  • Sometimes, experiences from the past continue to affect how you feel, how you see yourself, and how you navigate relationships today. You may find yourself feeling on edge, shutting down during conflict, struggling to trust others, or having difficulty feeling safe even when things seem okay.

    Trauma doesn't always come from one significant event. It can also develop through repeated experiences of feeling unseen, unsupported, criticized, or emotionally unsafe. You may have learned to suppress your needs, stay strong, or prioritize others as a way to cope.

    In therapy, we'll explore how these experiences have shaped you and approach them with curiosity and compassion. At a pace that feels manageable, we'll work toward processing painful experiences, understanding your protective responses, and building a greater sense of safety within yourself and your relationships.

  • You might be used to being dependable, capable, and accomplished. Maybe you've learned to push through discomfort, keep your struggles private, or measure your worth by how much you achieve or how well you care for others.

    Over time, constantly meeting expectations can leave you exhausted and disconnected from what you actually need.

    Therapy can help you understand the fears and beliefs underneath these patterns, reconnect with your emotions and values, and develop a more compassionate relationship with yourself.

  • Maybe you've always felt things deeply, noticed details others seem to miss, or found yourself overwhelmed by the demands of everyday life. You might struggle with emotional regulation, sensory overwhelm, overthinking, or feeling like you need to work harder than others to keep up. Perhaps you've spent years masking your needs or wondering why certain things seem easier for everyone else.

    Whether you're navigating ADHD, identifying as a Highly Sensitive Person (HSP), or simply trying to better understand how your mind and nervous system work, therapy can offer space to explore these experiences without judgment.

    Together, we'll work to understand how your unique ways of thinking, feeling, and experiencing the world affect your relationship with yourself and others. We'll explore patterns of self-criticism, overwhelm, and people-pleasing while building greater self-understanding, self-compassion, and ways of navigating life that honor your needs rather than forcing you to fit expectations that don't work for you.

What Does Therapy Look Like?

Therapy isn't about fixing what's wrong with you. It's about understanding how you came to be the person you are today and creating room for new possibilities.

Together, we may:

  • Explore your patterns: Understand how your past and present relationships shape your emotions, beliefs, and responses.

  • Process difficult experiences: Make sense of painful or traumatic experiences at a pace that feels manageable and supportive.

  • Reconnect with your needs: Identify your feelings, values, and boundaries, especially if you're used to putting others first.

  • Practice new ways of relating: Develop greater self-trust, communicate more openly, and navigate relationships with greater intention.

My approach is relational, attachment-based, and trauma-informed. I draw from Emotionally Focused Therapy (EFT), Internal Family Systems (IFS)-informed perspectives, and systems thinking to help you understand yourself within the context of your relationships, family history, and broader environment.

I believe your experiences make sense within the context of your life. Rather than viewing your struggles as personal flaws, we'll approach them with curiosity and compassion.

You are the expert on your own experiences. My role is to bring clinical knowledge, curiosity, and support as we work toward changes that feel meaningful to you.

What to Expect From Therapy

Therapy offers a space where you don't have to hold everything together or have all the answers.

Over time, our work may help you:

  • Better understand your emotional and relationship patterns.

  • Recognize your needs and communicate them with greater confidence.

  • Set boundaries without feeling entirely responsible for others' reactions.

  • Make sense of how your upbringing and experiences have shaped you.

  • Develop a more compassionate relationship with yourself.

  • Build more secure, authentic, and connected relationships.

Healing isn't about becoming a completely different person or never struggling again. It's about understanding yourself more deeply, having more choices in how you respond, and creating relationships where you can show up more fully as yourself.

Frequently Asked Questions

  • You don't have to be in crisis or have everything figured out to benefit from therapy. You might be feeling overwhelmed, stuck in familiar relationship patterns, struggling with anxiety, or noticing that past experiences continue to affect your life today.

    Sometimes, it's simply a feeling that something isn't quite right or a desire to understand yourself more deeply. If you're curious about therapy, that's reason enough to explore whether it might be helpful.

  • That depends on you and what feels most important in your life right now. We might explore your relationships, family dynamics, childhood experiences, cultural identity, anxiety, or the expectations you place on yourself.

    You don't need to arrive with a clear agenda or know exactly what to say. Part of our work together is figuring out what's coming up for you, understanding why it matters, and exploring what you want to be different.

  • You don't need to have the right words or a clear explanation of what you're experiencing. Maybe you just know that you're tired of overthinking everything, struggling in your relationships, or feeling like you're always putting others first.

    We can start there. Together, we'll slow down, get curious about what's happening in your life, and identify what feels most important to explore.

  • There isn't a set timeline for therapy. Some people begin noticing changes as they develop a better understanding of their patterns, while others need more time to work through longstanding experiences and relationship dynamics.

    Our work will depend on your goals, needs, and circumstances. We'll check in along the way about what feels helpful, what you're noticing, and where you'd like to focus.

  • Not before you're ready. Your past may be relevant to understanding your current experiences, but therapy doesn't require you to revisit every painful memory or disclose anything before you feel comfortable.

    We'll work collaboratively and at a pace that feels manageable. You can decide what you're ready to explore, and we'll pay attention to what helps you feel supported and grounded throughout the process.

  • Yes. While you can't control how other people behave, you can explore how relationship dynamics affect you, understand your own responses, and identify what you need to feel healthier and more connected.

    Individual therapy can help you navigate boundaries, communicate your needs, and make decisions that align with your values. The goal isn't to place all the responsibility for relationship difficulties on you, but to help you understand where you have agency within the relationships you're in.

  • It's possible to love your family, appreciate their sacrifices, and still feel hurt by certain experiences or dynamics. These feelings don't have to cancel each other out.

    Therapy isn't about blaming your family or deciding that everything about your upbringing was wrong. It's a space to explore your experiences honestly, understand how they've affected you, and decide what you want your relationships to look like moving forward.

  • Progress doesn't always look like feeling better immediately or never experiencing difficult emotions again. You might begin noticing that you recognize your patterns sooner, recover more easily after conflict, communicate your needs more clearly, or respond to yourself with less criticism.

    Sometimes, progress looks like becoming more aware of feelings you've learned to push aside. We'll regularly check in about your experience and adjust our work to support your goals.

  • Our first session is an opportunity to get to know you, understand what brings you to therapy, and learn more about your experiences and goals. I'll ask questions to help us understand what's been happening in your life, but there will also be room for you to share what feels important.

    We don't need to figure everything out in one session. We'll begin building an understanding of what you're experiencing and collaborate on where to go from there.

Ready to take the next step?

Schedule a free consultation to explore whether individual therapy with me is the right fit for you.

1 )

Reach Out

Complete my inquiry form, and we'll schedule a free 20-minute consultation.

2 )

Let’s Talk

We'll discuss what's bringing you to therapy, answer any questions you have, and see whether we're a good fit.

3 )

Begin Therapy

If we decide to work together, we'll schedule your first appointment, complete the intake process, and begin moving toward the goals that matter most to you.