Burnout doesn’t just happen overnight. It creeps in quietly—through exhaustion, disconnection, and the feeling that no matter how much you give, it’s never enough. Whether you're burned out from work, social obligations, or caregiving roles, the emotional toll is real. And you’re not alone. In my Virginia-based therapy practice (offered remotely across the state), many clients come in feeling overwhelmed by the constant push to keep going—even when their minds and bodies are

Therapy is powerful, but the work doesn’t stop when your session ends. What you do between sessions can make a big difference in your growth and healing. Whether you’re practicing mindfulness or exploring deeper patterns through psychodynamic therapy, integrating small daily practices can enhance your journey—and help you get more out of every appointment.

In my work as a therapist based in Richmond, Virginia—offering services statewide—I’ve come to deeply appreciate how mental health is about more than just what happens in the therapy room. True emotional well-being often involves nurturing the whole self, which means paying attention to the interconnected pillars of therapy, nutrition, sleep, and movement.

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.

The biopsychosocial model is one of the most effective ways to approach therapy, offering a holistic understanding of mental health that goes beyond just the mind or body. By addressing all three components—biological, psychological, and social—this model provides a well-rounded, personalized treatment plan that can truly support lasting healing.

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.

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.

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.

As our parents age, the balance of care and support often shifts. What once was a relationship defined by guidance and nurture from them becomes a mutual journey of care. Navigating this transition can be challenging, yet it's a profound opportunity to give back love and respect. Here's how to healthfully care for aging parents, ensuring their well-being while fostering a positive relationship.

Identifying a covert narcissist can be challenging, given their ability to mask their true intentions under a veil of vulnerability or humility. However, by understanding the signs and behaviors typical of covert narcissism, we can better protect ourselves from their manipulative tactics and seek healthier, more reciprocal relationships. Awareness and education are key to navigating these complex dynamics, and resources are available for those needing support or guidance.