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Seek Solutions Therapy, Pleasant Grove, UT (2025)

04/27/2020

We have all been forced to take some good hard looks in the mirror over the last several weeks. Maybe, the lack of space at home has rekindled problems in your relationship with a partner, a child, or even yourself.

For many this pandemic has been a trigger point for past traumas. For others- the isolation brings them to a scary and insecure place. I usually don’t approve of blanket statements, but, I am comfortable with the notion that if nothing else, we have ALL been pushed (actually shoved) outside of our comfort zone and sense of normalcy.

If there’s one thing I’ve learned in my time as a therapist- it’s that we do our very best and most valuable work when we are in this space. Open to the idea that things can be better, with the belief that everything we need is already inside of us. Working with a therapist can be an invaluable experience when you decide to take the leap and face whatever issues you may be avoiding.

What crossed your mind when you read this post? What part of yourself are you ready to heal/improve/get rid of? What could you accomplish when those cobwebs of self-doubt and limiting beliefs have been cleared?

If you’re ready to make the decision and invest in yourself or your relationship, you don’t have to wait! I offer teletherapy (fully HIPPA compliant) as well as the potential for in person sessions if necessary for more urgent needs (social distancing guidelines observed with extra precautions for safety and sanitation)

I’ve opened up a few spots on my caseload due to clients improving to the point of no longer necessitating consistent therapy. My favorite thing!! I always tell clients from the get go that the goal is NOT to be in therapy forever, so moving on is a thing to be celebrated.

Contact me to reserve your spot before I fill up again. Let’s do this!

03/21/2020

Finally sharing more about why I love EMDR therapy. If you’ve ever asked me about it, or wondered what that weird “eye therapy” is- check out my stories or my EMDR highlight bubble.

Thankyou for being here! It’s been so fun for me to have a creative outlet to share my passion for solution oriented living. I hope you’re finding value in the content and using it to seek out how you can improve your personal wellbeing. 🖤

03/17/2020

With all the outside chaos surrounding sometimes the simplest of exercises can help us to reset and regroup. This simple mindfulness exercise is one of my favorites because you can do it anytime, anywhere, and it takes no practiced skill! Keying into our 5 senses is a powerful method of mindfulness because it forces us to focus on the here and now. When we are anxious we are living in the future which (obviously) takes us out of the present. We can’t change the past or control much of the future, but we can control the here and now of each moment.

I challenge you to take a minute to quiet your mind and reconnect with yourself. Kids can do this too! It makes it a little easier/fun to do the exercises with a physical object. Ie: Play dough, clementine orange 🍊 etc.

Start by naming (out loud or in your mind)

5 things you can see.
•The bright orange, little pores of the peel, the round shape etc.

Four things you can feel
•The sticky juice, the cracked peel, roll it in your hands...

Three things you can hear
•The pop of the individual pieces in your mouth, the sound of the peel cracking away from the fruit.

Two things you can smell
•The sweet scent of the juice
•Does the inside smell different than the outside?

One thing you can taste...
•Is your mouth watering?
•Is it sour?

Try to remain mindful of your breathing and how your body feels as it slows. Just notice. Sometimes that’s all we need to do. Just notice.

If you do this or something similar I’d love to hear about it!

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03/17/2020

Happy St. Patrick’s day from my little Leprechaun’s 🍀

I’m finding so much joy being cozied up at home with my boys! Green eggs and milk for breakfast with a side dump truck digging in the back yard makes for a very special morning in their eyes.

What are you doing to make today happy amidst the chaos? Give yourself a break from the Pinterest expectations and make due with what you have on hand. Your kids won’t remember if their breakfast was Shamrock shaped, but they will remember the joy they felt being around you. PRESENT OVER PERFECT.

02/01/2020

I’m back! Sorry for my hiatus- I was growing and birthing a tiny human! I’d be lying if I said I didn’t I channel my inner Michael Scott pulling into my office this week 😂😂 (swipe——>) It feels so good to be establishing a new routine with my family of FOUR— all while continuing to engage with my clients and developing myself professionally. Grateful to be living proof you never have to choose between parenthood and a career. Do what makes you happy! For me that means juggling a few different hats. I’m a better mom when I work. And I’m a better therapist after becoming a mama.
So often we get caught in the “mutually exclusive trap” ie: I can do this OR that. I can have A or B. I call B.S. on that limiting belief!! I’d reckon to bet that wayyyy more often than not you can have/do/be both.
I’d love to hear what you’re focusing on in the new year! Have you been shorting yourself using this type of mindset? If so, share below or shoot me a DM. Let’s keep each other empowered and accountable.

02/01/2020

I’m back! Sorry for my hiatus- I was growing and birthing a tiny human! I’d be lying if I said I didn’t I channel my inner Michael Scott pulling into my office this week 😂😂

It feels so good to be establishing a new routine with my family of FOUR— all while continuing to engage with my clients and developing myself professionally. Grateful to be living proof you never have to choose between parenthood and a career. Do what makes you happy! For me that means juggling a few different hats. I’m a better mom when I work. And I’m a better therapist after becoming a mama.

So often we get caught in the “mutually exclusive trap” ie: I can do this OR that. I can have A or B. I call B.S. on that limiting belief!! I’d reckon to bet that wayyyy more often than not you can have/do/be both.

I’d love to hear what you’re focusing on in the new year! Have you been shorting yourself using this type of mindset? If so, share below or shoot me a DM. Let’s keep each other empowered and accountable.

10/13/2019

A lot of my clients ask for good book recommendations and I’ve found some really good options over the years. Thinking about starting a Sunday Series where I suggest good reads, talk about who might benefit, and what I appreciate about the literature! What do you think?

Someone come up with something clever to call it, I used up all my creative juice to put this graphic together 😂

In fact, why don’t we spice things up a little. I’ll send one of you one of my favorite books based on what you’re interested in. Just repost this image to your story, tag .solutionstherapy and a friend or two down below along with your idea for a series name! 🧡🖤

10/12/2019

World Mental Health Day… was yesterday, but I think mental health is important and should be talked about every day, so I’m piping into the conversation with my two cents.

🌈Honestly, I feel pretty lucky to live in an era in which mental health issues are being destigmatized. Are there still stigmas and counterproductive cultures surrounding the issues, OF COURSE. However, I see improvements and I think it’s important to not only recognize the progress we have made but also celebrate it. I am inspired and encouraged by all the efforts I see being made to provide additional resources, open up dialogues, and embrace human suffering with compassion and empathy.

🌈So in an effort to normalize mental health struggle here are some tidbits about yours truly! I’ve suffered from moderate to severe anxiety for as long as I can remember. Not the cute anxiety you get from texting a crush or worrying about a date, the kind of anxiety that convinces you that you’re going to die, or that your family is unsafe, or that your house is going to burn down if you don’t go check the oven for the third time. My mind is rarely clear and seems to be running at 100 miles per minute quite frequently. Also, raise your hand if you appreciate a hearty dose of Zoloft 🙋🏻‍♀️It seems to help curb my anxious/OCD/Depressive tendencies.

🌈Pregnancy is not my friend for a lot of reasons, but my least favorite is my depression seems to rear it’s ugly head something FIERCE for the entire first half. I remember being absolutely terrified while pregnant with my first baby that it would only get worse when I gave birth. Feeling like there was no way I’d be able to get through it. Luckily, I learned my lesson and was super candid with my OBGYN this go-round, who not only normalized those feelings but encouraged me to continue taking my meds as normal without guilt.

🌈I told a colleague/basically my therapist once that I felt like, “I’m always coping” feeling ashamed. She helped me reframe that by telling me how beautiful and empowering that really was.

Continued below.

10/10/2019

Awhile back I put out a call out for questions people had about therapy. One of the most common questions I was asked were along the lines of, “How do I find a therapist? How do I know what kind I need? How do I pick a good one?”
Can’t think of a better place to start, so let’s chat about it.

◾️Start by getting clear about your intentions for therapy. Ask yourself questions like, “What do I hope to gain from this investment? What is it that I’m hoping to improve? Do I have unresolved trauma? Am I struggling with my mental health? A mood disorder? Relationship issues? etc. Once you have narrowed down your focus it’ll be much easier to pick a therapist who suits your needs.

◾️Remember that YOU’RE THE BOSS. I remind my client’s all the time, “I work for you!” You are entitled to ask questions about training, licensure, certifications, and qualifications. What type of theory or orientation do they work from? If you’re hoping to work on unresolved trauma it will be important that your therapist practices from a trauma-informed approach, uses research based interventions, and you feel confident in their ability to help you, otherwise (dare I say) you’re wasting your time.

◾️Consider traits that you find valuable in a person you admire or appreciate. Do you do well receiving blunt feedback/ do you prefer a gentler softer approach? Do you enjoy humor to lighten the mood? What helps you feel comfortable? What allows you to be vulnerable? These types of traits are things that you can look for in your therapist.

◾️Ask for a consult call! Most therapists are willing to chat with you on the phone for at least a few minutes to allow you to ask questions and get a feel for their style. If they won’t... maybe that tells you all you need to know 🤷🏻‍♀️

◾️I could go on and on... coming soon you’ll find these and other useful blurbs under my “How to pick a therapist” highlight!
But for now, drop any questions you have below and I will answer them all!

10/09/2019

I don’t know about you, but this is SO hard for me. It’s much easier to expend compassion to everyone but yourself. The last few months have been a humbling practice in this area for me. I’ve had to ask for help (gasp) and my son has watched way too much YouTube Kids for my liking.

I have found myself thinking, “I’m the worst mom. Other parents are more engaging and creative than me. I’m ruining my kid and his childhood is shot!” When I force myself to use my rational mind I can challenge these thinking errors with more adaptive thinking patterns, instead of catastrophizing which is my Cognitive Distortion of choice😂.

I’ve found it worthwhile to focus on challenging my catastrophic thinking in this arena by replacing worst case scenarios with an affirming thought.

For example: “I have been laying on the couch all day long when I should have been teaching my 2 year old to read and making a healthy lunch, now he’s doomed. He probably won’t pass a kindergarten assessment and will fall behind in school for the rest of time.” (Actual thoughts I’ve had, anyone else?) Not true and not helpful to anyone.

Instead I can choose to focus on the fact that I’m modeling self-care and grace for my son. He can see that it’s okay to rest when we are sick, and that we don’t have to push ourselves to the point of physical and mental exhaustion before we allow ourselves the space to heal and recoup. This is more than valuable in a world that pushes us all to believe our worth is tied up only in what we accomplish, and will prove to be a benefit to him if he can master it while he’s young! Much more helpful.

How do you practice self-compassion? If you don’t, I challenge you to make a commitment to yourself to try! Start small if you need to. Comment below so I can check up on your progress 😎

Seek Solutions Therapy

04/27/2020

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03/17/2020

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02/01/2020

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10/13/2019

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