About Mostly Psych, PLLC
Philosophy
Populations
Populations
At Mostly Psych, PLLC, I believe that everyone has the potential to lead a fulfilling and meaningful life. You are the expert on yourself, always. I am the change catalyst relying on over 20 years of experience in the field of social work - in direct observation of people.
My mission is simple: more safe, more calm, more connected.
The Visi
At Mostly Psych, PLLC, I believe that everyone has the potential to lead a fulfilling and meaningful life. You are the expert on yourself, always. I am the change catalyst relying on over 20 years of experience in the field of social work - in direct observation of people.
My mission is simple: more safe, more calm, more connected.
The Vision of Mostly Psych, PLLC:
I envision a world rooted in new systems of decolonization, where learning, empathy, and growth are ceaseless pursuits. Inspired by Maya Angelou's wisdom, "Do the best you can until you know better. Then, when you know better, do better."
I commit to an ongoing journey of self-improvement and societal betterment. I aim to foster an environment of “re-humanization” (reminding us of our own - often lost - humanity), firmly grounded in anti-racism and social justice, where the dignity and worth of every individual is upheld.
I stand resolutely against the pathologizing of marginalized identities and advocate for the full inclusion and celebration of intersectionality, queerness, BIPOC communities, and all those who are continually oppressed.
I believe in a *Health at Every Size (HAES)® approach to work and strive to create spaces where all bodies are valued and supported.
My commitment is to uplift and empower marginalized folx, ensuring their voices are heard and their rights are respected. Through these efforts, I aim to build a more equitable and compassionate society for all.
*Health at Every Size (HAES)® is a public health framework that aims to reduce weight bias and stigma, and to support people in all bodies to seek health without bias. HAES® is a non-diet approach that focuses on healthy behaviors instead of weight loss. It challenges assumptions that weight loss will prolong life, that adiposity poses a significant risk to health, and that people can lose weight and keep it off through diet and exercise alone.
Populations
Populations
Populations
I offer a wide range of clinical social work services, including individual therapy, couples therapy, family therapy, and more. My youngest clients are 3 years old (as long as they have verbal skills) and my oldest are generally in their 70's. I specialize in work with BIPOC and/or Queer individuals.
Approach
Populations
Approach
I take a holistic and psychodynamic approach to clinical social work by focusing on the mind, body, spirit, generational history, and systems that impact the mind, body and spirit. I am trained in evidence-based techniques including: somatics, EMDR, mindfulness, and self-compassion. Below, you’ll find an expansion on these techniques. A
I take a holistic and psychodynamic approach to clinical social work by focusing on the mind, body, spirit, generational history, and systems that impact the mind, body and spirit. I am trained in evidence-based techniques including: somatics, EMDR, mindfulness, and self-compassion. Below, you’ll find an expansion on these techniques. Although I edited, y’all already know I utilized ChatGPT to support building these expansions.
What is psychodynamic therapy?
Psychodynamic therapy is a form of psychotherapy that focuses on exploring and understanding the unconscious processes that influence a person’s thoughts, feelings, and behaviors. Rooted in the theories of psychoanalysis, primarily developed by Sigmund Freud (a man with whom I often respectfully disagree), this approach aims to help individuals gain insight into deep-seated emotional conflicts and unresolved issues, often stemming from early childhood experiences.
Key features of psychodynamic therapy include:
- Unconscious motivations: Emphasizing the understanding how unconscious thoughts and feelings (which may be hidden or repressed) influence current behaviors and relationships.
- Exploration of past experiences: This therapy often delves into a person's early life, particularly relationships with caregivers, to uncover patterns that are affecting current emotional functioning. Because children under eight years old have “spongy brains.” (See notes at the bottom).
- Focus on emotions: Psychodynamic therapy encourages clients to explore and express their emotions, even those that may be uncomfortable or difficult to access.
- Defense mechanisms: The therapy helps people identify and understand how they use defense mechanisms (like repression, denial, or projection) to cope with stress or difficult emotions.
- Therapeutic relationship: The relationship between the therapist and the client is a critical component. This relationship may reflect other important relationships in the client’s life and can offer insight into patterns of interaction.
- Free association and dreams: Techniques such as free association (speaking freely about whatever comes to mind) and analyzing dreams may be used to uncover unconscious material.
Potential Benefits of Psychodynamic Therapy:
1. Deeper Self-Awareness and Insight:
- Psychodynamic therapy promotes a deeper understanding of one's thoughts, emotions, and behaviors by uncovering unconscious motivations and conflicts.
- This insight allows individuals to recognize patterns in their lives, particularly those that may have developed in early childhood, and understand how these patterns affect their current relationships and decision-making.
2. Long-Term Emotional Growth:
- Psychodynamic therapy is often more focused on long-term change than short-term symptom relief. By addressing the root causes of psychological distress, it helps individuals achieve lasting emotional growth.
- It encourages a better understanding of unresolved emotional issues, enabling individuals to develop healthier coping strategies and improve emotional regulation.
3. Improved Relationships:
- Since psychodynamic therapy emphasizes exploring past relationships, particularly with primary caregivers, it helps individuals understand how early relationships influence current interpersonal dynamics.
- This can lead to improved communication skills, healthier boundaries, and more fulfilling personal and professional relationships.
4. Addressing Defense Mechanisms:
- Many people use defense mechanisms, such as repression, denial, or projection, to protect themselves from painful emotions or experiences. Psychodynamic therapy helps individuals recognize and address these defense mechanisms, allowing them to confront and resolve uncomfortable emotions more effectively.
- Reducing reliance on unhealthy defense mechanisms can lead to a greater sense of authenticity and emotional freedom.
5. Treatment of a Wide Range of Psychological Conditions:
- Psychodynamic therapy has been shown to be effective for treating a variety of mental health issues, including depression, anxiety, personality disorders, trauma, and grief.
- It is particularly beneficial for people who experience chronic or complex psychological problems, as it focuses on exploring the underlying causes of distress.
6. Uncovering Repressed Memories and Emotions:
- Psychodynamic therapy encourages clients to bring repressed thoughts and feelings to the surface. By acknowledging and processing these previously unconscious emotions, individuals often experience a sense of relief and resolution.
- This therapeutic approach can be especially helpful for those who have unresolved trauma or repressed emotional pain that continues to affect their daily lives.
7. Focus on Emotional Expression:
- Psychodynamic therapy allows individuals to explore and express difficult emotions in a safe and supportive environment. By working through these emotions, clients gain greater emotional clarity and resilience.
- This focus on emotional expression helps people understand the root of their emotional responses and manage them more effectively in the future.
8. Enhanced Sense of Meaning and Purpose:
- By delving into unconscious desires, conflicts, and motivations, psychodynamic therapy helps people gain a clearer sense of their personal identity and life goals.
- As clients become more aware of their inner emotional world, they often find a renewed sense of meaning and purpose in their lives.
9. Improved Coping Strategies:
- Through the exploration of past experiences and unresolved issues, psychodynamic therapy helps individuals develop healthier and more adaptive coping mechanisms.
- This can lead to better responses to stress and challenges in life, making individuals more resilient and capable of handling difficult emotions.
10. Focus on the Therapeutic Relationship:
- The therapeutic relationship between the client and therapist is a central component of psychodynamic therapy. The therapist often uses the dynamics of this relationship to understand the client's interpersonal patterns and emotional experiences.
- By examining the transference (the client's feelings toward the therapist) and countertransference (the therapist's emotional responses), the therapy helps illuminate how the client interacts with others in real life, leading to personal growth.
11. Integration of Conscious and Unconscious Processes:
- One of the primary goals of psychodynamic therapy is to help individuals integrate unconscious thoughts and feelings with their conscious mind. This integration leads to a more cohesive and stable sense of self.
- As individuals gain insight into their unconscious motivations, they are better equipped to make more conscious, intentional decisions in their lives.
12. Increased Emotional Freedom:
- By working through deeply buried emotions, psychodynamic therapy can free individuals from the emotional constraints that have been holding them back. This can lead to a greater sense of emotional autonomy and the ability to experience life more fully.
Psychodynamic therapy is usually long-term and can be effective in addressing a wide range of psychological issues, including depression, anxiety, personality disorders, and emotional trauma. It helps patients build self-awareness, resolve internal conflicts, and foster healthier relationships.
What is somatic therapy?
Somatic therapy is a therapeutic approach that focuses on the connection between the mind and body to address psychological and physical issues. It is based on the idea that trauma, stress, and emotional pain are often stored in the body, affecting mental, emotional, and physical health. By working with bodily sensations, movements, and awareness, somatic therapy helps individuals process and release this stored tension or trauma.
Key principles of somatic therapy include:
- Mind-body connection: Somatic therapy recognizes that psychological experiences are not just mental but also manifest physically in the body. Physical symptoms like chronic tension, pain, or unexplained illness may be linked to unresolved emotional issues.
- Body awareness: Clients are encouraged to develop greater awareness of their physical sensations and bodily experiences, which may include tension, discomfort, resistance or relaxation. This awareness can help uncover and release underlying emotional blockages.
- Processing trauma through the body: Somatic therapy is often used to treat trauma. Trauma can leave an imprint in the nervous system and body, which can be processed through guided exercises and techniques that focus on releasing that physical tension and emotional energy.
What is EMDR therapy?
Eye Movement Desensitization and Reprocessing (EMDR) therapy is a structured, evidence-based form of psychotherapy designed to help people heal from trauma and distressing life experiences. It is especially known for treating post-traumatic stress disorder (PTSD), although it can be used for a range of mental health conditions.
Developed by Francine Shapiro in the late 1980s, EMDR involves the use of bilateral stimulation (such as eye movements, taps, or sounds) while the client focuses on a traumatic memory or distressing thought. The goal is to help the brain reprocess these memories, so they no longer cause emotional distress.
Key Components of EMDR Therapy:
- Targeting traumatic memories: EMDR focuses on specific traumatic or distressing memories that are causing emotional and psychological distress in the present. These memories may include feelings, images, thoughts, or body sensations.
- Bilateral stimulation: While recalling the distressing memory, the therapist uses bilateral stimulation, which involves the client’s eyes following the therapist’s fingers moving back and forth, or listening to alternating sounds, or experiencing taps on alternate sides of the body. This mimics the eye movements that naturally occur during REM sleep, which are thought to help the brain process and integrate experiences. (Most often, I use “tappers” a non-invasive tool that feels like a cell phone vibrating in an alternating pattern between two small paddles.)
- Desensitization and reprocessing: The client is guided through the memory while undergoing bilateral stimulation. The stimulation appears to help “desensitize” the memory and change how it is stored in the brain. Over time, the emotional charge of the memory is reduced, and the individual can process the memory in a healthier way.
- Focus on present and future: After desensitizing the traumatic memory, EMDR therapy helps the client integrate positive beliefs about themselves and focuses on developing resources for coping with present and future challenges.
Eight Phases of EMDR:
- History & Treatment Planning: The therapist gathers the client's history and identifies traumatic or distressing memories that need to be processed.
- Preparation (& Containment Focus): The client is educated about EMDR and taught relaxation and grounding techniques to handle any emotional distress that may arise during the process.
- Assessment: The specific memory, thoughts, and emotions to be targeted in the session are identified. The client rates the level of distress the memory causes.
- Desensitization: The bilateral stimulation is applied while the client focuses on the traumatic memory. This helps reduce the intensity of the emotional and physical reactions to the memory.
- Installation: Once the distress has decreased, the therapist helps the client install a positive thought and belief (e.g., “I am safe now”) to replace a negative one associated with the memory.
- Body scan: The client checks for any remaining tension or discomfort in their body that may be linked to the memory. This phase helps identify and release any residual trauma stored in the body.
- Debriefing & Closure: Each session is ended with grounding techniques to help the client return to a calm state, whether the memory has been fully processed or not.
- Re-Evaluation: At the start of each new session, the therapist evaluates the client’s progress and determines whether further work on the memory is needed.
Potential Benefits of EMDR:
- Rapid processing of trauma: Many people experience quicker relief from trauma symptoms compared to talk therapy.
- Non-verbal: EMDR does not require the client to describe the traumatic event in detail, which can be helpful for those who find talking about their trauma too overwhelming.
- Effective for various conditions: Besides PTSD, EMDR has been used to treat anxiety, depression, phobias, and panic disorders.
How EMDR Differs from Traditional Therapy:
- Non-traditional approach: Unlike talk therapy, where insight and verbal expression are central, EMDR works by helping the brain reprocess memories, often without extensive discussion of the trauma.
- Bilateral stimulation: This is a unique aspect of EMDR, which is not used in other forms of psychotherapy.
EMDR therapy is a powerful tool for healing trauma and is supported by a substantial body of research showing its effectiveness. It can help people process traumatic memories in a way that diminishes their emotional impact, leading to lasting relief.
What is self-compassion-based therapy?
Self-compassion-based therapy is an approach to mental health treatment that centers on helping individuals cultivate self-compassion as a key to emotional healing and psychological well-being. It involves learning to treat oneself with kindness, understanding, and acceptance, particularly during moments of suffering, failure, or personal challenges. This therapeutic approach draws heavily on the work of psychologist Dr. Kristin Neff, who identified the three key components of self-compassion: self-kindness, common humanity, and mindfulness.
Key Concepts of Self-Compassion-Based Therapy:
- Self-Kindness: Instead of being overly critical or judgmental, self-compassion encourages treating oneself with the same care and understanding as one would offer to a good friend. This involves being warm and supportive toward oneself in the face of suffering rather than engaging in harsh self-criticism.
- Common Humanity: This principle highlights the shared nature of human experience, emphasizing that suffering, failure, and imperfection are part of being human. Recognizing this helps individuals feel less isolated in their struggles and more connected to others.
- Mindfulness: Mindfulness in self-compassion-based therapy refers to being present with painful thoughts and emotions without becoming overwhelmed or suppressing them. It involves acknowledging and accepting one’s feelings without judgment or avoidance.
How Self-Compassion-Based Therapy Works:
- Shifting Self-Talk: People in therapy often learn to recognize their inner critical voice and shift their self-talk toward a more compassionate and supportive tone. This change can lead to increased self-acceptance and reduced feelings of shame or guilt.
- Developing Emotional Resilience: Self-compassion helps individuals build emotional resilience by teaching them to respond to their own suffering with care and understanding, which can prevent negative spirals of self-judgment or self-blame.
- Mindfulness Practices: Mindfulness exercises are often integrated into therapy to help individuals observe their thoughts and emotions without becoming caught up in them. This practice helps people create space for compassion rather than being swept away by negative emotions.
- Recognizing Shared Struggles: Through reflection and dialogue, therapists guide clients to see their problems in the broader context of human experience, reducing feelings of isolation and increasing empathy for themselves.
Applications of Self-Compassion-Based Therapy:
- Depression and anxiety: Self-compassion practices can help reduce feelings of worthlessness or excessive self-criticism, which often fuel depression and anxiety.
- Trauma and PTSD: Self-compassion can provide a gentler framework for processing painful memories and emotions, supporting healing in trauma survivors.
- Shame and guilt: Individuals who struggle with chronic shame or guilt may benefit from self-compassion exercises that foster self-forgiveness and acceptance.
- Perfectionism: Self-compassion helps individuals let go of unrealistic standards and embrace their imperfections, leading to greater well-being.
Techniques Used in Self-Compassion-Based Therapy:
- Compassionate Self-Talk: Learning to speak to oneself kindly and with understanding, especially during moments of struggle.
- Loving-Kindness Meditations (LKM): A practice where individuals silently repeat phrases of goodwill and compassion toward themselves and others (e.g., “May I be happy, may I be well, may I be free from suffering, may I offer myself loving-kindness”).
- Soothing Touches: Encouraging clients to use gentle physical gestures, like placing a hand over the heart, to comfort themselves in stressful moments.
- Self-Compassion Journaling: Writing exercises that involve reflecting on moments of suffering or difficulty and responding with compassion and kindness.
- Cognitive Restructuring: Helping individuals challenge negative or self-critical thoughts and replace them with more compassionate, balanced perspectives.
Potential Benefits of Self-Compassion-Based Therapy:
- Reduces self-criticism and perfectionism: By fostering a kinder inner voice, this therapy reduces the negative impacts of self-judgment.
- Increases emotional resilience: Clients learn to bounce back more easily from setbacks and emotional challenges.
- Improves mental health: Research has shown that higher levels of self-compassion are associated with lower levels of depression, anxiety, and stress.
- Promotes greater well-being and self-acceptance: By embracing one’s imperfections and treating oneself with kindness, individuals experience a greater sense of contentment and inner peace.
Self-compassion-based therapy helps people build a more nurturing and accepting relationship with themselves, leading to improved mental health and emotional well-being.
*Notes about 8-year-olds and their “spongy brains”: Children years 8 and under absorb so much intellectually because of a combination of biological, neurological, and environmental factors that make their brains highly receptive to learning and acquiring new skills. During this period, known as the “critical period” of brain development, children are especially primed for rapid cognitive and intellectual growth.
Here are some key reasons why:
1. Brain Plasticity:
- Neuroplasticity refers to the brain’s ability to reorganize and form new neural connections. In early childhood, the brain is highly plastic, meaning it is more flexible and adaptable. This makes it easier for young children to learn new languages, absorb information, and develop cognitive skills.
- During the first few years of life, the brain undergoes rapid growth, with billions of new neural connections (called synapses) being formed. The brain is particularly responsive to experiences and sensory inputs during this time, making it easier for children to learn from their environment.
2. Critical Periods of Learning:
- The early years of childhood are considered critical periods for certain types of learning, particularly language, social skills, and sensory development. If children are exposed to the right stimuli during these periods, they can learn quickly and efficiently.
- For example, language acquisition is especially rapid between birth and age 7. Children can effortlessly learn multiple languages because their brains are naturally wired to process language sounds, syntax, and grammar.
3. High Curiosity and Exploration:
- Children under 8 are naturally curious and driven to explore the world around them. Their openness to new experiences and their lack of preconceived notions about the world allow them to absorb information without filtering or bias.
- This curiosity fuels their intellectual growth, as they are constantly asking questions, observing, experimenting, and learning through play and social interaction.
4. Rapid Neural Pruning and Specialization:
- In early childhood, the brain generates many synapses, but not all of them are maintained. Through a process known as synaptic pruning, the brain eliminates weaker or unused connections while strengthening those that are frequently used.
- This allows the brain to become more efficient and specialized, focusing on the skills and knowledge that are most relevant to the child’s environment and experiences. As a result, children develop specialized abilities such as language, problem-solving, and motor skills.
5. Learning Through Imitation:
- Young children learn a great deal by observing and imitating the behaviors, language, and actions of adults and peers. The brain's mirror neuron system enables them to mimic actions and learn social and cognitive skills by simply watching others.
- This is why children are often able to pick up new behaviors, languages, and habits quickly by observing their surroundings.
6. Highly Active Memory Formation:
- Children’s brains are particularly adept at encoding and consolidating memories during the early years, making it easier for them to retain new information. They are also learning basic cognitive frameworks, such as cause and effect, problem-solving strategies, and social rules, which shape future learning.
- Their memory capacity is continuously expanding, allowing them to build on what they learn each day.
7. Language Acquisition:
- The brain’s natural ability to process and acquire language is strongest during early childhood. Children under 8 are particularly adept at learning vocabulary, grammar, and phonetics. They can also learn multiple languages simultaneously without confusion, which is much more challenging in adulthood.
- The phonetic sensitivity that children have at this age allows them to distinguish between different sounds in language, which becomes harder as they grow older, and their brains specialize in the language they are most exposed to.
8. Learning Through Play:
- Play is a critical part of intellectual and social development in children and it is a physiological need for both children and adults. Through play, children develop problem-solving skills, creativity, and social understanding. Play is also a form of experimentation, allowing children to test different ideas, roles, and behaviors in a safe, exploratory way.
- Playful activities are closely tied to cognitive development, enhancing motor skills, spatial reasoning, language development, and social cognition.
9. Environmental Stimulation:
- Young children are constantly being exposed to new stimuli in their environment, from sights and sounds to social interactions and educational activities. These stimuli are rich sources of learning, and children absorb information rapidly because their brains are hardwired to be receptive.
- A stimulating environment - full of learning opportunities, social interaction, and rich sensory experiences - fosters intellectual growth. Positive early experiences, including quality parental interaction and early education, play a huge role in shaping a child’s intellectual development.
10. Emotion and Learning Connection:
- In early childhood, emotions play a large role in learning. Children tend to remember things that are emotionally meaningful or tied to positive experiences. Emotional bonding with caregivers also creates a safe and supportive environment for intellectual growth.
- Emotional experiences are tightly connected to memory formation, helping children to better retain information that has personal significance or emotional relevance.
11. Innate Learning Drive:
- Children are born with an innate drive to learn and adapt to their surroundings. This drive to acquire knowledge and skills is evolutionarily beneficial, as it helps them quickly develop the tools necessary for survival and social interaction.
Summary:
Children 8 years old and under absorb so much due to their brain’s high plasticity, critical periods for language and social development, innate curiosity, and a constant drive to explore and learn. This period of intense brain growth and learning is shaped by both biological factors, such as the development of neural connections, and environmental factors, such as exposure to rich sensory and social experiences. The combination of these elements allows young children to rapidly learn and retain information, laying the foundation for future cognitive and emotional development.
Why is this critical to adulthood?
Children 8 years old and under respond with hyperattunement to big emotions, especially when they are hearing them from an adult they want to bond with. (This is how 2 year olds easily pick up the word “shit”… Adults say, “Shit!” with big emotion when something goes wrong.)
Every adult has experienced this time. As a result, many concepts that were taught to our then spongy brains – through observation and direct teaching – are embedded in our psyche. Sometimes, these concepts become core beliefs.
In our work, it’s a critical act to evaluate the absorption of this time, deciding whether those concepts are helpful to us or not… Perhaps, we have beliefs to unlearn? Let's talk about that!