Rebuild Your Relationship with Others & Yourself
Therapy for individuals looking for stronger connection.
The fighting is constant.
Once again, you and your partner are not speaking to each other. Despite living in the same house, sharing the same space, and sleeping in the same bed, you are alone.
You feel trapped. You know this relationship isn’t working but thinking about a future without this person is unbearably frightening.
So, you try to stick it out. Unengaged, distant, and desperately hoping something will change by itself.
Another relationship just ended.
You know it was the right move. That much is clear.
And there is an immediate sense of freedom and excitement for a new beginning.
But, a part of you longs for what you once shared together and it’s painful to see it dissolve.
You try to date, but it’s impossible to get out of your own head.
During dates you struggle to communicate, constantly overthinking every move.
The anxiety is overwhelming but, it doesn’t end when the date does.
Instead, you spend the next week ruminating about every interaction, thinking about all the things you should or shouldn’t have said or done.
Repeated failures have left you deflated and disheartened.
No matter how hard you try, nothing seems to work.
It’s gotten to the point where you’re not sure if you can handle more disappointment.
So, you delete the dating apps off your phone (again) and decide that if it hasn’t happened by now then maybe it never will.
Coping with these struggles is taking a toll on you.
When talking about it with family and friends you feel unsupported and misunderstood.
So, instead, you decide to hide your pain. Bury it deep down. Ignore it.
But, you know you can only avoid these issues for so long before they come to the surface.
There is another way.
Now is the time to define what’s missing, unpack who you are, and figure out exactly what you want.
You deserve a therapist who can help you work through the anxiety and negative self-image and defuse the harmful inner monologue getting in your way.
Therapy allows you to discover ways to strengthen your relationship with yourself and others.
Hi, I’m Heather.
I’ve been on all sides of relationships. And I have helped people strengthen their connections, grow their confidence, and develop the foundation of who they are and want to be.
I know everyone is different. Our expectations and ideals are influenced by family history, surrounding cultural expectations, and unique experiences.
Together, we’ll develop the action plan tailored to you to define and attain the relationship you’ve always wanted.
It’s time to stop settling for less than you deserve. Instead, become aligned with a deeper connection to your true self, and develop tools to create a secure and nourishing partnership.
If you’re ready to recognize your values, find your purpose, and empower your growth – I can help.
I provide virtual therapy for adults (18+) working through:
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Divorce & Breakups
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Depression & Anxiety
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Insomnia & Sleep
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ADHD
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Sports Injury/Concussion/Brain Injury
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In our work I help you:
Explore, rebuild, and define goals aligned with values, purpose, and intention.
Recognize values. Find purpose. Initiate and empower growth
THERAPEUTIC APPROACH
In my practice, I treat anxiety and depression (aligned with relationships and life-change events) with a combination of tools.
What tools?
Acceptance and Commitment Therapy (ACT) for values, intention, grounding, and actions, Gottman therapy for communication within relationships, structured Cognitive Behavioral Therapy for Insomnia (CBT-I) for improved sleep, and Exposure Relaxation and Rescripting Therapy (ERRT).
I use Gottman tools within individual therapy sessions, because communication skills are useful in ALL relationships (including family members, friends, neighbors, children, and work colleagues.)
PERSONAL (otherwise known as the rest of my awesome human life)
I spent my adolescence growing up in the agricultural surroundings of California’s Central Valley. In 1996, I moved to Portland, Oregon to attend Reed College with a focus on History. In memory of my valley roots, I wrote a thesis titled: Who You Callin’ Okie? (Based on love for Steinbeck, Merle Haggard, and Dorothea Lange.)
Fast Forward:
During my fabulous tenure as Metropolitan Public Defender Alternative Sentencing Advocate, I decided to be a therapist. And, before graduate school, I was running in NE Portland and was hit by a car (35 MPH.)
Long (resilient) story short:
I am a Brain Injury Survivor. This experience shifted my perspective. It allowed me to step back and recognize gratitude and the power of being alive.
Here and Now:
I value barre, spin, dance, art, and music. I value therapy as a source of connection. All humans are interesting, complex, and different - similar to my love for music: Vivaldi (Four Seasons), Otis Redding, and HAIM.
Education / Connection / Experience
Education
Portland State University Portland, OR - Masters in Social Work, June 2019
Reed College Portland, OR - Bachelor of Arts in History, May 2000
Certification / Training
Gottman Method Couples Therapy, Level TWO: Assessment, Intervention, and Co-Morbidities
Gottman Institute, January 2023
Sweet Dreams - Cognitive Behavioral Therapy - Nightmares (CBT-N)
Exposure Relaxation and Rescripting Therapy (ERRT)
JoAnn Davis, Department of Psychology, University of Tulsa, December 2, 2022
Gottman Method Couples Therapy, Level One: Bridging the Couple Chasm
Gottman Institute, December 2022
DBT in a Nutshell: Treating Multi-Diagnostic, Complex Individuals
Portland DBT Institute, August 2022
Acceptance and Commitment Therapy (ACT) for Grief and Loss
Dr. Russ Harris/Psychwire, March 2022
Accelerated Resolution Therapy
ART International Accelerated Resolution Therapy Training & Research, December 2021
Acceptance Commitment Therapy (ACT) for Depression & Anxiety Disorders
Dr. Russ Harris/Psychwire, October 2021
Acceptance Commitment Therapy (ACT) Brief Intervention, Dr. Russ Harris/Psychwire, March 2021
Acceptance Commitment Therapy (ACT) Introduction, Dr. Russ Harris/Psychwire, June 2020
Experience
Central City Concern Old Town Recovery Center (OTRC) Portland, OR
Integrated Health and Recovery Treatment Team (IHART), Mental Health Therapist (11/2019 – 8/2022)
Center for Health and Healing, Oregon Health & Science University Portland, OR
Outpatient Neurology/Master of Social Work Intern, (2/2019 – 5/2019)
Hospital/Inpatient Neurology, Oregon Health & Science University Portland, OR
Inpatient Neurology/ICU, Master of Social Work Intern, (11/2018 -5/2019)
Central City Concern Old Town Recovery Center Portland, OR
Integrated Outpatient Team, Master of Social Work Intern, (9/2017 – 6/2018)
Metropolitan Public Defender Portland, OR
Alternative Sentencing Advocate, (11/2001 – 8/2018)
Organizations / Committees / Groups
Brain Injury Connections NorthWest Board Member (October 2022 - Present)
LoveYourBrain Foundation Clinical Connector (February 2022 – Present)
Metropolitan Public Defender Engagement Group Facilitator
(working in collaboration with the Oregon Attorney Assistance Program, 11/2015- 8/2018)
Multnomah County ReEntry Council
(representing the Metropolitan Public Defender, 12/2009 – 8/2018)
Multnomah County Drug & Alcohol Treatment Provider Group
(representing the Metropolitan Public Defender, 2/2008 – 8/2018)
Human Being Art Show Assistant
(assisted David Slader and the Oregon Justice Resource Center with the Gallery 114 Human Being Art Show, featuring prison artists, 2/2017-7/2017)
The Other Bar of Oregon
(support network for lawyers in recovery, voluntary service commitment, 2/2014 – 7/2014)