(503) 498-6879

Telehealth - Oregon

Blog

Identify Values + Parts. Connect with Self.

Identify Values + Parts. Connect with Self.

Everyone has Parts. Parts arrive with thoughts feelings and beliefs – and vary within friendships, romantic interests, and professional relationships. And, because of varying dynamics, Parts may conflict with each other and change over time.   Why identify...
What does Journaling mean to YOU?

What does Journaling mean to YOU?

  Historians can look back at art, music, and literature to outline the correlation of events  – and we can do the same with routine journal practice. What do I mean? Your 1998 planner highlighting credit card debts + student loans, may help you reflect on...
Mind-Body Connection

Mind-Body Connection

Questioning the difference between meditation and mindfulness? You aren’t alone. Mindfulness is focusing on the moment, space around you, and placing your attention on the activity you are doing. Like meditation, mindfulness takes practice. Everyone has different...
Ruminating? Improve Focus. Redirect Your Spotlight. 

Ruminating? Improve Focus. Redirect Your Spotlight. 

Can’t stop thinking about a mistake at work? Student loans? The possibility your ex has found true love?  Or …maybe …you’ve got tinnitus. Tinnitus?! Maybe you don’t know what tinnitus is. If so, that’s great. Because, it’s non-stop ringing or buzzing noise in one or...
Speed Dating?!?

Speed Dating?!?

I close my eyes. It’s 2005. I’m at 40 Year Old Virgin’s Date-a-Palooza and the buzzer is going off every three minutes …  I open my eyes. It is NOT 2005. Speed dating has evolved. Speed Dating Evolution? Yes.  NEWS FLASH: There are Speed Dating TYPES And these types...
Meet Autum. Portland’s Matchmaker.

Meet Autum. Portland’s Matchmaker.

Tired of Dating Apps? Ready to find your match? Meet Autum. Portland’s Matchmaker.   Is dating difficult? Are you nodding while reading this question? You aren’t alone. And yet, dating is part of the process … as people explore who they want to be in...
Navigating Work? School? Relationships?           Values are Your Compass.

Navigating Work? School? Relationships? Values are Your Compass.

  “What are your goals?” the therapist asks … It’s a big question. And sure …  a better marriage, a yacht, and never having to go to work …  may be on the list.  Goals can be accomplished and crossed off the list.  But, when making that list of things you’d like...
The List: Organize and Conquer.

The List: Organize and Conquer.

Got a List? Organize and Conquer. Projects. Meetings. Tests. The list includes work obligations, family, health, social support, assignments, and due dates. And the list goes on. When thinking about the list, is Highway to Hell your theme song? Do you avoid the list...
Therapy Tools

Therapy Tools

The foundation of my practice is based on Acceptance Commitment Therapy (ACT.) What’s ACT? The wide-web offers many explanations, articles, and books about ACT. Me? I use ACT to assist clients define values, identify goals, create an action plan, and develop...
VALUES

VALUES

VALUES   Acceptance: to be open to and accepting of myself, others, life etc Accountability: being responsible for what I do and able to give a satisfactory reason for it, or the degree to which this happens; obligation to explain, justify, and take...