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?!?

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.

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.

  “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.

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

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...