Whether you're in Richmond, Charlottesville, Arlington, or a rural town in Southwest Virginia, online therapy makes access to quality care possible from the comfort of your home. I offer secure, HIPAA-compliant video sessions to anyone residing in Virginia. All you need is a quiet space, a device, and a willingness to explore.

Energetic boundaries are the invisible lines that help us distinguish between our own emotional experiences and those of the people around us. They serve the same purpose as physical or emotional boundaries: protection, clarity, and self-definition.

In my therapy practice, one thing I see a lot is women who overgive. And while it might seem like a strength or something “nice” to do, overgiving can actually leave you feeling wiped out, frustrated, or like you’re losing yourself in the process.

Doomscrolling is what we now know as the compulsive habit of scrolling through endless negative or traumatic news across news feeds and social media. It often begins during periods of crisis—like pandemics or wars (or presidencies) —and is amplified by algorithms that promote emotionally charged or frightening content. A 2024 review defines doomscrolling as the “obsessive consumption of negative online content fueled by recommendation engines,” leading to elevated stress, fea

At its core, psychotherapy is a structured, collaborative process between a client and a trained mental health professional. It’s a safe space where you can explore your thoughts, emotions, relationships, and behaviors without fear of judgment or quick fixes. Unlike coaching or advice-giving, psychotherapy aims to help you understand yourself more deeply, uncover hidden patterns, and develop healthier ways of relating to yourself and others.

The U.S. is going through profound shifts — from political division and rising living costs to post-pandemic adjustment and ongoing social unrest. For many Americans, this turbulence is taking a serious toll on mental health.

A key benefit of walk and talk therapy is its ability to reduce the stress and anxiety often associated with discussing difficult emotions. A study published in the Journal of Health Psychology (2016) found that walking during therapy sessions improves mood and reduces anxiety. The researchers concluded that physical activity, such as walking, promotes psychological well-being by boosting serotonin levels and fostering a sense of connection between the body and mind.

By incorporating these tools into your routine, you can take proactive steps to manage anxiety and improve your mental well-being. This study highlights how mindfulness-based approaches, such as Mindfulness-Based Stress Reduction (MBSR), can lead to meaningful improvements in anxiety levels. The program focuses on cultivating awareness in the present moment and has been shown to help individuals manage their anxiety in a more balanced way.

By using calming techniques and fostering social connection, we can return to a state of calm and reestablish balance in our nervous system. Polyvagal Theory suggests that these responses are governed by the autonomic nervous system (ANS), specifically the vagus nerve, which regulates physiological states of arousal. The theory posits that our ANS operates on a continuum from safety to danger, and the body shifts between states of calm and activation based on perceived threat

Finding a therapist who is the right fit for you can sometimes feel daunting. The therapeutic relationship is crucial to your success. Embarking on therapy is a brave step toward healing and growth. By taking the time to find a therapist who is the right fit for you, you're investing in your mental health and future well-being. Remember, the right therapist is out there, and with a little patience and research, you'll find the partnership that best supports your journey to we

Animals, with their unconditional love and acceptance, provide a safe space for emotional expression. In the tapestry of human wellness, the bond we share with animals stands out as a unique thread, interwoven with the potential to significantly enhance our mental health. This connection, transcending words, taps into something deep within us, offering comfort, joy, and a sense of companionship that is both simple and profound.

Anxiety is a natural response to stress or danger, an evolutionary tool that can protect us. Find out how to manage it when triggered. Anxiety can be triggered by various factors, including genetics, brain chemistry, life events, and daily stressors. It's important to remember that experiencing anxiety is a common part of being human, and it does not define who you are.

Understanding and normalizing depression is the first step towards healing and helping those around us. Depression is a common yet often misunderstood condition that affects millions worldwide. It goes beyond occasional sadness or feeling down; it's a persistent state that can profoundly impact every aspect of one's life. By learning about depression and recognizing its signs, we can begin to normalize this condition, encourage open conversations, and take steps towards heali

Mental health counseling is a collaborative process between a therapist and a client that aims to facilitate positive change. Embarking on the journey of mental health counseling can feel daunting, but it's a brave and empowering step towards taking control of your mental health. If you're in Virginia, Cohesive Counseling offers compassionate, personalized mental health counseling tailored to your unique journey.

Grief is the emotional response to loss, encompassing a wide range of feelings from deep sadness to anger, and even relief or peace. Loss is not limited to the death of a loved one; it can include the end of a relationship, loss of health, or any significant life change. Grief is a deeply personal and non-linear process, with no "right" way to grieve.

Grief is a journey often marked by profound sorrow and confusion, but it is also a path towards healing and understanding. For those navigating the turbulent waters of loss, books can serve as lighthouses—guiding lights offering solace, insights, and compassion.

Bipolar disorder is a manageable condition with the right treatment and support. If you or someone you know is experiencing symptoms of bipolar disorder, it's important to seek professional help. Early intervention can lead to better management of the condition, allowing individuals to lead fulfilling lives. Understanding the disorder is the first step toward empowerment and recovery. If you are ready to begin your healing journey, book you session with our simple, easy, and

Post-Traumatic Stress Disorder (PTSD) has long been recognized as a debilitating condition stemming from a single traumatic event. However, as our understanding of trauma deepens, the distinction between Classic PTSD and Complex PTSD (C-PTSD) becomes crucial for both diagnosis and treatment.

By embracing daily stress-reducing practices, improving sleep hygiene, developing emotional literacy, and incorporating mindfulness into your routine, you can achieve a more balanced and stress-resilient life. For residents of Richmond, VA, seeking professional support, local mental health services offer personalized strategies tailored to your unique stress management needs. Contact us and book your first session if you are ready to get started!

Understanding these physiological responses to stress and danger offers profound insights into various mental health conditions, including anxiety, depression, PTSD, and trauma. Polyvagal Theory explains why individuals in states of chronic stress or who have experienced trauma may struggle with emotional regulation and social connections.