Individual therapy

Online Individual Therapy in Washington

Online individual therapy is available for adults throughout Washington State. You can work with Samantha by secure telehealth from anywhere in WA.

Room to slow down

You do not need to have everything figured out before beginning. Therapy can help you notice what is happening, name what feels stuck, and decide what support would actually feel useful.

What to expect

Early sessions can move at a thoughtful pace

In early sessions, we may talk about what brings you to therapy, what has helped or not helped before, what feels most urgent, and what you hope may feel different over time. Therapy can move at a pace that respects both your goals and your nervous system.

This may be a fit if...

You feel anxious, overwhelmed, or stuck in your head
You are carrying grief, trauma, or painful past experiences
You struggle with shame, self-criticism, or people-pleasing
You want to understand relationship patterns or boundaries
You are navigating a major life transition
You want therapy that is warm, reflective, and practical

Therapy focus

Anxiety

I love working with anxiety because it brings a lot of energy and movement. Sometimes more than you might want! The goal is not to eliminate all anxiety as that is not possible and anxiety can be helpful. Instead, we will work on managing it so it does not take over your life.

I also enjoy working with anxiety when it starts to overlap with OCD. OCD is like anxiety's close cousin, those worry thoughts can spiral deeper and deeper and the more we try to "fix" them in the moment the worse they can get over time.

How we get there

Building tolerance: Instead of avoiding, squashing, or trying to get around anxiety, we practice letting it be there. At the same time, we can work on not getting swept away or stuck in wallowing so you can feel without being overwhelmed.

Coping skills: Figure out which tools help bring yourself back down when anxiety spikes, stay grounded in the moment, and manage your emotions more effectively.

Exposure work: Sometimes the best way to reduce fear is to gradually face it. Step by step, we practice doing the things that feel scary, like the first time you drove a car or your first day on a new job, until they feel manageable and familiar. Over time, you build confidence in your ability to do many things and this reduces the hold anxiety has over your life.

Therapy focus

Self-Worth

Your relationship with yourself sets the tone for everything else. If that relationship feels like a bit of a hot mess, it is hard to feel grounded or good about much else. Maybe you do not totally trust yourself to follow through, be kind, or show up when things get hard. Maybe you just do not feel great about who you are or want to understand yourself better.

People often say you need to work on yourself before you can care for others. I do not entirely agree with that. What I do believe is that healing happens within the context of relationships whether that relationship is with yourself or with other people.

Part of this work is learning how to actually feel your emotions, all of them, without judging yourself for it. Because when we do not, those feelings just pile up and spill over somewhere else. We will also look at how the way you treat yourself shows up in your other relationship.

How we get there

Boundaries: Think of them like your house walls, they keep you safe and remind you that what is inside has value. We will work on helping you create a space that feels better for you and realize that it is worth protecting.

Communication: It is a skill just like any other and most of us never learned how to do this well. But getting better at expressing what you feel and need can completely change how you show up both for yourself and the people around you.

Therapy focus

Trauma

Trauma can leave you feeling like you lost control of your thoughts, emotions, or even your body. Sometimes it feels like too much, like you are drowning in it. Other times, it feels like nothing at all. Just numb. It can come with a lot of shame or self-blame.

In this space, we work on bringing understanding and kindness to what you have been through and to the parts of you that learned how to survive it. We must learn to live with those parts and meet them with curiosity rather than judgement. There is always a reason we do what we do, even if it is small or does not make sense right away.

How we get there

Compassion and understanding: I love exploring the why behind your reactions and patterns, not to excuse them but to make sense of them. It is about figuring out what is your responsibility (not your fault) and letting go of what is not.

Grieving and releasing: Sometimes healing means letting yourself grieve who you were, what you experienced, or what you hoped for. Grief looks different for each person and there might be a lot of emotions in there you did not expect.

Integration: The goal is not to erase the past but to find a way to live with it, like learning to coexist with a roommate you did not choose but who is not going anywhere. Over time it becomes easier to find some peace and balance with that part of you.

Anxiety, trauma, and self-worth are all connected, and therapy is not about "fixing" one thing at a time. It is about noticing how the pieces influence each other, gaining insight into yourself, and figuring out which areas to focus on when. There is no magic cure, but there is a chance to understand yourself, your relationships, and the world better and figure out how to exist in a way that feels more manageable, grounded, and true to you.

Other areas I focus on in therapy

Managing anxiety, stress, and those too-much moments
Navigating OCD patterns or intrusive thoughts
Working through trauma and grief
Overcoming shame and self-criticism
Building self-esteem and confidence
Improving relationships and connection
Setting boundaries and communicating effectively
Handling big emotions and developing coping skills
Managing life transitions with more clarity

There is no magic cure, but there is a lot to be said for gaining a better understanding of yourself, your relationships, and the world around you, then figuring out how to exist in a way that works better for you.

If you are thinking about starting therapy, you may also want to read about online therapy throughout Washington State, what to expect in your first online therapy session or review fees and insurance.

Samantha provides online individual therapy for adults located anywhere in Washington State, including Seattle, Bellevue, Tacoma, Spokane, Vancouver, Bellingham, Redmond, Kirkland, Issaquah, Ellensburg, and communities across WA.

Contact

Reach out when you are ready

Use the secure client portal for appointment requests, intake paperwork, and client communication.

Request a free 20 minute consultation