Teresa Urquiaga

CBT is all about changing your behavior by changing the way that you think. CBT is often used to manage conditions like depression, anxiety, PTSD, and eating disorders, to name a few. The idea is to work together to identify a problem and then challenge any negative or irrational thinking that is keeping you from overcoming the problem. Homework is often assigned and we meet weekly to discuss the effectiveness of the homework. We discuss the obstacles encountered along the way as you take control of your problems rather than having your problems control or define you.

I became a therapist because I have a genuine interest in people and their stories. I believe that by telling their story, a client can identify obstacles and develop tools to overcome stumbling blocks in their current path. Every personal story is unique and valuable. Our stories shape who we are by examining where we came from, identifying where we are now, and determining where we would like to go.

I wish I could tell clients that therapy doesn't have to be scary. I provide online sessions because the client can meet me in the environment where they feel most comfortable. I provide a safe, judgement-free opportunity for clients to talk about their anxiety, depression and past trauma. The client sets the pace and tone for the sessions. We talk about whatever the client feels is important. The client identifies their goals for the sessions; my job is to guide the client on the path to achieving the goals that they set.

There is no easy answer for grief. The only way to process grief is to face it, talk about it, and learn ways to live with it. Grief counseling is effective because when the world around you appears to move on, therapy is a safe and compassionate place to process your grief on your own timeline. My job is to support you on your journey to adjusting and adapting to a new reality after a profound loss.

Therapy sessions take place online via a secure link that is easy to use. You don't have to be tech savvy to do online therapy! One click allows you to join our sessions. Most clients meet with me weekly for 45-50 minutes. We meet wherever you feel comfortable. That usually looks like a session from your couch or bedroom, but occasionally I meet with clients from the privacy of their cars. You choose the setting. The main criteria is that it be a place where you feel comfortable and have privacy with minimal interruptions.

It is important to process trauma so that trauma doesn't negatively impact your relationships and interfere in your daily life. Without intervention, trauma keeps your brain stuck in fight-or-flight mode while your brain determines if danger is imminent. This constant feeling of danger can lead to anxiety, depression, and PTSD. By processing trauma in therapy, you can learn effective coping skills to reduce these symptoms, regulate your emotions, and regain control of your life.

We start by determining whether or not the source of the depression is clinical or situational and develop a plan from there. If the depression is situational (there is an identifiable cause such as a death, divorce, or change in circumstance), I provide supportive therapy while the client acknowledges their sadness and identifies how depression is impacting their daily life. Together we set weekly goals and develop tools for moving forward. I serve as an accountability partner as the client sets small, manageable goals on a path to more fulfilling relationships, personal happiness, and improved mental health.

We start by talking about how and when the client experiences anxiety. Our goal is to identify triggers (events in our past or present, specific fears, etc.) and consider ways to minimize or avoid these triggers. I use an eclectic counseling approach to teach grounding techniques and tools to help the client decrease the severity of anxiety attacks. Together we work on positive self-talk to change the narrative so that anxiety is no longer in control of their lives.