Peaks & Valleys Behavioral Health

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Gilbert, AZ
Peaks & Valleys Behavioral Health

Hi, I'm Kara! I’m a licensed therapist in AZ, specializing in adult ADHD, relational trauma & maternal mental health challenges.

Follow for mental health content 🫶🏻

Now accepting new telehealth clients! Click on “contact us” button to work with me 🔗

12/31/2025

As the new year approaches and accomplishments are being shared, it’s worth remembering: honoring your growth doesn’t require pretending you’re finished. You can celebrate yourself and still be evolving.

We can accomplish a lot AND still have room to grow. 🌱

Having growing edges does not erase our accomplishments.

That’s not failure, but being human. 🫶

#2025

12/24/2025

The holidays can be joyful, stressful, and everything in between! These are reminders that your needs matter, your nervous system matters, and you’re allowed to approach the season in a way that protects your wellbeing.

Which permission slip are you giving yourself this season? 🎁

💫 If these reminders resonate, I’m accepting new clients in Arizona and Utah in the new year.

12/03/2025

All I want for Christmas is youuuuu 🎶…to respect my boundaries please and thank you!

If the holidays present challenges to your needs as someone who identifies as neurodivergent, but setting boundaries feels hard or guilt-inducing, this one is for you! New blog post out on my website (link in bio) on navigating the holiday season and boundaries with tips on honoring your needs, communicating clearly, and protecting your energy this holiday season! 💚❤️

Give yourself permission to enjoy the holidays YOUR way! 💫

11/11/2025

Many adults with ADHD know the inner critic all too well — that voice in your head that says you’re lazy, unreliable, or “too much.”

It’s not just negative self-talk. The inner critic can sound like anxiety (“You’re going to mess this up”), depression (“What’s the point?”), or shame (“Why can’t you just be normal?”).

For those with ADHD, that voice often formed after years of being misunderstood — being told to “just try harder” when struggling with things that seem “easy” for everyone else. Over time, those moments become internalized as self-blame.

The truth? That voice isn’t who you are. It’s a learned protector, trying (in its own harsh way) to keep you from feeling rejected or inadequate again.

Healing can mean learning to recognize when the critic shows up and responding in a couple different ways (depending on therapy modality):

1️⃣ Naming the voice and telling it to shut the heck up!
2️⃣ Reframing with positive self-talk and affirmations.
3️⃣ Simply notice it, recognize its protective part, and let it pass.

11/06/2025

There’s no universal playbook for coping or functioning well.
What helps one person focus might completely overwhelm someone else.

You get to build the systems, routines, and coping tools that actually work for you — your brain, your energy, your life.
It’s not about doing it “right,”, but finding what’s sustainable and supportive for you. 🌿

02/24/2025

Ever stare at a task, knowing you need to start but feeling completely frozen? ADHD brains struggle with task initiation—not because we don’t want to start, but because our brains get stuck in “pause mode.”

Think of it like a video that’s paused. The hardest part isn’t watching the whole thing—it’s just pressing play. Once you do, momentum often takes over.

✨ Try setting a 5-minute timer—just get started.
✨ Tell yourself, “I’m just going to do the first step.”
✨ Lower the pressure—sometimes, done is better than perfect.

You don’t have to finish it all right now. Just press play.

02/18/2025

Picture this: You’re trying to take a photo, but the camera is zoomed in all the way. Everything looks blurry and overwhelming—you can’t see the full, beautiful picture you’re trying to capture. But the moment you zoom out, everything becomes clearer. You can see the full perspective, the details that actually matter, and what’s worth focusing on.

Small shifts in perspective can help break the paralysis. You don’t need the perfect choice—just a next step.

01/06/2025

🌟 Let’s turn “getting by” into thriving! 🌟

I’ve got just a few spots left for new clients, and I’d love to support you! Whether it’s ADHD, anxiety, trauma, or navigating motherhood, let’s work together to help you feel more like you. 🧠✨

Great news: I’m now in-network with Aetna, Blue Cross Blue Shield, Cigna, Oscar Health, Oxford, and United Healthcare—and I also accept private pay clients. 💼💡

Don’t wait! Let’s create real, lasting change together. Reach out today before these spots are gone! 💻📞 Link in bio to schedule a free 15 minute consultation 🔗

01/02/2025

✨ Social media can be both a powerful tool and a tricky trap. ✨

Recently, I took a much-needed social media cleanse, and it gave me so much clarity. Stepping away reminded me how easy it is to fall into comparison, overstimulation, and FOMO—and how refreshing it feels to reconnect with real life and quiet moments.

This experience inspired my latest blog post: The Impact of Social Media on Mental Health: The Good, The Bad, and How to Support Our Well-Being.

In the post, I explore both the positives (like connection and creativity) and the challenges (like comparison culture and cyberbullying) that come with scrolling. Plus, I share tips to help you use social media in a way that supports your mental health.

🌟 What’s your relationship with social media like? Let’s talk about it in the comments!

🔗 Link in bio to read the full post.

11/19/2024

While the holiday season is often a time for celebration and connection, it can also bring stress, heightened emotions, and pressure to meet expectations. Whether you’re navigating grief, challenging family dynamics, financial strain, or simply the busy pace of the season, it’s important to prioritize your well-being. 🍂

This season, remember: your mental health matters just as much as the joy you hope to spread. Be kind to yourself—you deserve it. 🫶🏻

If you could benefit from additional support, please consider working with a mental health specialist.
and.valleys.bh is currently accepting new virtual clients in Arizona. Click the link in bio to get started. 🔗

11/18/2024

The holidays can be a beautiful time, but they can also bring up a mix of emotions, challenges, and pressures. Remember, it’s okay if this season looks different for you.

It’s okay if you:

1️⃣ Feel big emotions—joy, sadness, anger, grief, overwhelm, or a mix of multiple emotions.
2️⃣ Need to slow down and rest—your body and mind deserve care.
3️⃣ Celebrate differently this year—traditions can evolve with you.
4️⃣ Are grieving—loss doesn’t follow a calendar.
5️⃣ Set boundaries—to protect your peace.
6️⃣ Ask for help—you don’t have to do it all alone.

There’s no “right” way to do the holidays. Give yourself the compassion and space you need this season. You’re not alone. 🧡

Address

Gilbert, AZ

Website

https://www.peaksandvalleysbh.com/

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