Stress and burnout can leave you feeling exhausted, disconnected, and overwhelmed. At Intentional Wellness Therapy, we understand the weight these experiences carry and offer a client-centered approach to help you regain balance and resilience. Through a combination of Cognitive Behavioral Therapy (CBT), Strengths-Based Therapy, and Compassion-Focused Therapy, we help you identify the root causes of your stress, challenge unhelpful patterns, and build healthier ways of thinking and coping.

In our work together, we focus on fostering self-compassion and resilience, while also helping you set intentional goals that align with your values. We empower you to create sustainable boundaries, prioritize self-care, and develop tools for managing stress in a more mindful and proactive way. Whether it’s work-related pressures, personal challenges, or simply the demands of daily life, our therapy approach is designed to support you in moving from overwhelm to clarity, from burnout to renewal.

Depression and anxiety can feel all-consuming, but therapy can help you regain control and build resilience. At Intentional Wellness Therapy, we use a range of evidence-based treatments, including Cognitive Behavioral Therapy (CBT) to challenge negative thought patterns, Acceptance and Commitment Therapy (ACT) to embrace difficult emotions and take action aligned with your values, and Dialectical Behavior Therapy (DBT) to improve emotional regulation and coping skills.

We also incorporate Behavioral Activation to encourage meaningful activities, Exposure Therapy to reduce anxiety triggers, and Compassion-Focused Therapy (CFT) to foster self-compassion and address self-criticism. Together, we’ll explore your challenges, develop healthier coping strategies, and help you find a path toward emotional balance, purpose, and joy.

Borderline Personality Disorder (BPD) is often misunderstood, especially in healthcare settings, where it’s frequently stigmatized. BPD is deeply linked to trauma. Trauma can create heightened emotional sensitivity, leading to struggles in relationships, self-image, and emotional regulation. Chronic suicidal ideation and self-harm are common as folks struggle to cope with overwhelming feelings of emptiness and emotional pain.

At Intentional Wellness Therapy, we provide a compassionate, trauma-informed space to help manage BPD symptoms. Dialectical Behavior Therapy (DBT) is an effective approach for BPD, focusing on building skills in emotional regulation, distress tolerance, and interpersonal effectiveness. DBT helps reduce impulsive behaviors and enhances emotional stability. For those struggling with chronic suicidal ideation, we work together on safety planning, creating personalized coping strategies, and establishing a support network to manage moments of crisis. Through therapy, we aim to validate your experiences, reduce the impact of past trauma, and guide you toward emotional healing, self-acceptance, and resilience.

Life transitions—whether career shifts, changes in relationships, or personal growth—can feel overwhelming and uncertain. In therapy, we help you navigate these pivotal moments with clarity and confidence. Drawing from Cognitive Behavioral Therapy (CBT), Strengths-Based Therapy, Motivational Interviewing, and Acceptance and Commitment Therapy (ACT), we work through the stages of change, helping you move from contemplation to committed action.

We explore your values, challenge unhelpful thought patterns, and develop actionable strategies to create positive shifts. ACT encourages living in alignment with your values, even in the face of discomfort, while fostering resilience through committed action. Together, we’ll break down barriers, set meaningful goals, and empower you to embrace change, leading to lasting transformation that reflects your true self.

Low self-esteem and perfectionism often go hand in hand, creating a cycle where self-doubt and the fear of failure dictate one’s actions and thoughts. Individuals with low self-esteem may constantly feel “not good enough” or struggle to accept their worth, while perfectionism pushes them to set unattainably high standards, resulting in constant dissatisfaction, anxiety, and self-criticism. These patterns can be exhausting, leading to feelings of inadequacy, frustration, and an inability to celebrate achievements, no matter how significant they may be.

At Intentional Wellness Therapy, we use Cognitive Behavioral Therapy (CBT) to identify and challenge negative thought patterns that fuel perfectionism and low self-esteem. Dialectical Behavior Therapy (DBT) helps build emotional regulation skills and emphasizes the importance of setting healthy boundaries and being assertive, empowering you to communicate your needs confidently and manage perfectionistic pressures. Compassion-Focused Therapy (CFT) fosters self-compassion, encouraging you to treat yourself with kindness and acceptance, reducing the harsh self-judgment that often accompanies low self-esteem. Together, these therapies help you embrace imperfections, build a positive self-image, and develop healthier ways of relating to yourself and others.

Living with ADHD can make it challenging to stay organized, manage time, and follow through with tasks. At Intentional Wellness Therapy, we provide tailored support to help you enhance executive functioning skills, set achievable goals, and build strategies for success. Using SMART goals we work together to create clear action plans that keep you on track and motivated. We incorporate coaching techniques to strengthen time management, organization, and problem-solving skills, while motivation and reinforcement theory helps sustain momentum and celebrate progress. We also explore environmental modifications to create a more supportive space for focus and productivity.

Incorporating Walk and Talk therapy can also be particularly effective for those with ADHD. The physical movement involved helps improve clarity of thought and provides a more open, dynamic environment for self-expression and problem-solving, making it easier to stay engaged and focused throughout the session. Together, we’ll work towards building lasting habits, fostering motivation, and empowering you to navigate daily challenges with confidence.