Individual psychotherapy offers a supportive and collaborative space to explore emotional challenges, develop coping strategies, and work toward meaningful personal growth. Therapy can help individuals gain insight into patterns that are no longer serving them, process difficult experiences, and build the skills needed to respond more effectively to life’s stressors.

Whether the focus is on managing anxiety, navigating burnout, healing from past wounds, or working through a life transition, therapy is tailored to each person’s unique needs, goals, and strengths.

Rise Psychology’s areas of focus include:

• Anxiety, panic, and obsessive-compulsive disorder (OCD)

• Perfectionism, self-criticism, and low self-esteem

• Relationship difficulties and attachment concerns

• Burnout, overwhelm, and stress management

• Life transitions, identity exploration, and values clarification

• ADHD-related challenges and executive functioning support

• Personal growth & development

• Grief, loss, and emotional regulation

Individual psychotherapy at Rise Psychology integrates evidence-based approaches—including Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), Compassion-Focused Therapy (CFT), and Mindful Self-Compassion (MSC)—to support sustainable change and emotional resilience. The goal is not just symptom relief, but helping clients build lives that feel more authentic, connected, and aligned with what matters most.

Couple therapy provides a structured and supportive environment for partners to better understand one another, break out of unhelpful patterns, and strengthen their emotional connection. Whether a couple is facing frequent conflict, emotional distance, challenges with communication, or the aftermath of a rupture, therapy offers a space to work through difficulties and build a more secure, resilient relationship.

Treatment is tailored to the unique dynamics and needs of each couple, drawing from research-supported models including:

• Emotionally Focused Therapy (EFT): A structured, attachment-based approach that helps couples identify negative cycles, access core emotions, and rebuild trust through emotional responsiveness.

• Integrative Behavioral Couple Therapy (IBCT): A flexible, evidence-based model that blends behavioral change strategies with emotional acceptance, supporting couples in navigating differences with empathy and collaboration.

• Gottman Method Couples Therapy: A research-informed skills-based framework grounded in decades of research that helps partners strengthen friendship, manage conflict effectively, and deepen shared meaning and commitment.

Couple therapy can address a wide range of concerns, including:

• Communication breakdowns and recurring conflict

• Emotional disconnection

• Attachment insecurity

• Parenting stress and life transitions

• Trust ruptures

• Navigating neurodiverse or mixed-needs dynamics

These approaches help couples move from reactivity and disconnection toward mutual understanding, emotional safety, and shared growth. Therapy supports not only problem-solving but also the development of deeper connection and relational resilience.

Cognitive Behavioral Therapy (CBT) is a gold-standard, evidence-based treatment that focuses on the connection between thoughts, emotions, and behaviors. It is structured, goal-oriented, and effective in treating a wide range of mental health concerns, including anxiety disorders, depression, OCD, panic disorder, and perfectionism.

CBT helps individuals identify unhelpful thought patterns and behaviors that contribute to emotional distress, and teaches practical skills to promote more balanced thinking and adaptive coping strategies.

Core components of CBT include:

• Identifying and challenging distorted or rigid thinking patterns

• Developing skills to manage anxiety, worry, and negative mood

• Engaging in behavioral strategies such as exposure, activity scheduling, and problem-solving

• Learning tools for emotion regulation and stress reduction

• Practicing new, more helpful behaviors that align with personal values and goals

CBT is time-efficient and collaborative, with a focus on building skills that clients can apply outside of sessions. It is one of the most well-researched psychotherapies and is widely recognized for its long-term effectiveness.

Acceptance and Commitment Therapy (ACT) is an evidence-based approach that helps individuals respond more effectively to difficult thoughts and emotions while building a life guided by their values. Rather than focusing on eliminating distress, ACT emphasizes developing psychological flexibility—the ability to be present, adapt to challenges, and take meaningful action even in the presence of discomfort.

ACT integrates mindfulness, behavioral strategies, and values clarification to support lasting change and emotional well-being.

Core components of ACT include:

• Increasing present-moment awareness and mindfulness

• Learning to accept internal experiences rather than avoid or control them

• Identifying unhelpful thought patterns and developing cognitive defusion skills

• Clarifying deeply held values to guide intentional choices

• Taking committed action toward a more meaningful and fulfilling life

ACT has been shown to be effective in treating anxiety, OCD, depression, chronic stress, and burnout, as well as in supporting clients navigating life transitions, perfectionism, and identity-related concerns. It is a flexible and client-centered model that supports both symptom relief and long-term personal growth.

Exposure and Response Prevention (ERP) is the gold-standard, evidence-based treatment for Obsessive-Compulsive Disorder (OCD) and is also effective for related conditions such as phobias, panic disorder, and health anxiety. ERP is a specialized form of cognitive behavioral therapy (CBT) that helps individuals reduce compulsive behaviors and avoidance while learning to tolerate uncertainty and distress without engaging in rituals.

The treatment involves gradually and intentionally facing feared thoughts, images, or situations (exposures) while resisting the urge to perform compulsions or safety behaviors (response prevention). Over time, this process helps the brain learn that anxiety and discomfort can decrease naturally—without relying on rituals for relief.

Core components of ERP include:

• Identifying obsessional fears, triggers, and compulsive behaviors

• Building a personalized hierarchy of exposures

• Learning to tolerate distress and uncertainty in a safe, structured way

• Reducing avoidance and ritualized behaviors

• Rebuilding trust in one’s ability to cope and make values-based choices

ERP is highly effective in reducing the frequency, intensity, and impact of OCD symptoms. With consistent practice, it helps individuals regain freedom, flexibility, and a greater sense of agency in daily life.

The Unified Protocol (UP) is a transdiagnostic, evidence-based treatment designed to target the underlying emotional processes that contribute to a wide range of mental health concerns, including anxiety disorders, depression, OCD, and related conditions. Rather than focusing on symptoms in isolation, UP addresses the common patterns of emotional reactivity and avoidance that often drive distress across diagnoses.

This approach integrates elements of cognitive behavioral therapy (CBT), mindfulness, and emotion-focused techniques to build greater emotional awareness, flexibility, and resilience.

Key components of the Unified Protocol include:

• Increasing awareness of emotions and how they function

• Learning to tolerate and respond more flexibly to uncomfortable internal experiences

• Reducing emotion-driven behaviors such as avoidance, withdrawal, or compulsions

• Identifying and challenging unhelpful thinking patterns

• Building values-based actions and sustained behavioral change

The Unified Protocol is especially helpful for individuals experiencing co-occurring symptoms (such as anxiety and depression) or those who have tried other treatments without lasting improvement. It offers a structured yet flexible approach that can be adapted to a wide range of emotional challenges.

Mindful Self-Compassion (MSC) is an evidence-informed approach that combines mindfulness practices with self-kindness to help individuals respond to distress with greater warmth, understanding, and resilience. Developed by Drs. Kristin Neff and Christopher Germer, MSC has been shown to reduce anxiety, depression, shame, and self-criticism, while increasing emotional well-being and psychological strength.

This approach is especially beneficial for individuals who struggle with perfectionism, burnout, or harsh self-judgment, and who are seeking to build a more supportive and accepting relationship with themselves.

Core components of MSC include:

• Cultivating mindful awareness of difficult thoughts and emotions without over-identifying with them

• Practicing self-kindness rather than self-criticism in moments of pain or failure

• Recognizing common humanity—the understanding that suffering and imperfection are part of the shared human experience

• Learning to shift from inner judgment to inner support, especially during times of stress

MSC can be integrated into therapy as a standalone focus or woven into other treatment approaches, including CBT, ACT, and CFT. It offers a gentle but powerful path toward greater emotional resilience, self-acceptance, and overall well-being.

Compassion-Focused Therapy (CFT) is an evidence-based therapeutic approach developed to help individuals who struggle with self-criticism, shame, and difficulty feeling safe or worthy. It draws from neuroscience, evolutionary psychology, and Buddhist psychology to support emotional healing through the cultivation of compassion—for oneself and others.

CFT is especially helpful for those who find traditional cognitive approaches challenging due to deeply ingrained feelings of unworthiness, harsh self-judgment, or histories of trauma or neglect. It emphasizes building emotional safety and activating the brain’s soothing system to regulate threat and distress.

Key components of CFT include:

• Understanding the three-system model of emotion regulation (threat, drive, and soothing systems)

• Developing compassion-focused imagery, mindfulness, and breathing practices

• Learning to recognize and soften self-critical thoughts

• Building a compassionate inner voice to respond to suffering with care rather than judgment

• Enhancing connection, motivation, and emotional resilience through compassionate action

CFT can be used as a primary treatment or integrated with other approaches like CBT, ACT, or MSC. It is particularly effective for individuals experiencing chronic shame, perfectionism, trauma recovery, or difficulty forming secure relationships.

ADHD in adulthood often affects focus, time management, organization, emotional regulation, and task initiation. These challenges can impact work, school, relationships, and daily life—frequently leading to overwhelm, frustration, and self-criticism. Many adults with ADHD also experience co-occurring anxiety, perfectionism, or burnout, and may struggle with shame or discouragement from years of feeling “behind.”

ADHD-focused treatment combines skills-based coaching with cognitive behavioral therapy (CBT) to help clients better understand their brain, develop effective systems, and improve self-regulation.

Treatment often includes:

• Executive functioning support for planning, prioritization, and time management

• CBT techniques to reduce self-criticism, challenge unhelpful thinking patterns, and build self-compassion

• Strategies for managing emotional dysregulation, procrastination, and perfectionism

• Strengths-based approaches that emphasize adaptability, creativity, and resilience

• Values-based work to support motivation and meaningful goal-setting

This integrative approach can help clients reduce shame, increase confidence, and create sustainable strategies for success in both personal and professional life.

Emotionally Focused Therapy (EFT) is an evidence-based approach that helps individuals and couples strengthen emotional connection, deepen trust, and shift patterns of conflict or disconnection. Grounded in attachment theory and supported by decades of outcome research, EFT focuses on the emotional bonds that underlie relational struggles and helps people build more secure and responsive relationships.

EFT is especially effective for couples, as well as individuals dealing with attachment-related distress, emotional avoidance, or difficulty feeling safe and connected in relationships.

Core elements of EFT include:

• Identifying and interrupting negative interaction cycles (such as blame–withdraw or pursue–distance patterns)

• Accessing and expressing core emotions in a safe and structured way

• Enhancing emotional responsiveness and accessibility in key relationships

• Strengthening emotional bonds to promote secure attachment and resilience

• Facilitating repair, reconnection, and deeper intimacy

EFT helps clients move from patterns of protection and reactivity toward vulnerability, safety, and connection. Whether used in individual or couples work, EFT provides a powerful framework for healing relational wounds and creating more fulfilling emotional connections.

Integrative Behavioral Couple Therapy (IBCT) is an evidence-based treatment designed to help couples improve relationship satisfaction by addressing patterns of conflict, disconnection, and emotional pain. IBCT combines traditional behavioral strategies with an emphasis on emotional acceptance and understanding, helping partners move out of blame and reactivity into connection and collaboration.

Unlike traditional models that focus primarily on communication skills or behavioral change, IBCT acknowledges that some differences and tensions are rooted in deeply held values, personality traits, or histories. It helps couples relate differently to these differences—building empathy, tolerance, and emotional closeness.

Core components of IBCT include:

• Identifying recurring patterns of conflict and emotional withdrawal

• Increasing awareness of the underlying emotional themes driving tension

• Promoting acceptance of differences while encouraging constructive change

• Enhancing emotional intimacy, empathy, and mutual understanding

• Strengthening collaborative problem-solving and responsiveness

IBCT is particularly effective for couples dealing with long-standing conflict, emotional disengagement, or repeated arguments that don’t seem to resolve. It offers a flexible, compassionate, and research-supported framework for helping couples reconnect and move forward with greater clarity, acceptance, and care.

The Gottman Method is a research-based approach to couples therapy developed by Drs. John and Julie Gottman. Grounded in over four decades of observational research, this method focuses on building relationship strengths while addressing areas of conflict with practical, evidence-supported tools. It is designed to help couples deepen friendship, manage conflict more effectively, and create shared meaning in their lives together.

Gottman Method Couples Therapy emphasizes emotional connection, healthy communication, and mutual respect. It is structured and skill-based, making it especially helpful for couples who want clear guidance and actionable strategies for improving their relationship.

Core components of the Gottman Method include:

• Enhancing friendship, emotional attunement, and intimacy

• Managing conflict through effective communication and repair techniques

• Identifying and shifting negative interaction patterns, such as criticism, defensiveness, or stonewalling

• Building shared goals, rituals, and values as a couple

• Strengthening trust, commitment, and mutual understanding

This approach is effective for a wide range of couples, including those navigating communication difficulties, emotional disconnection, parenting stress, or recovering from betrayal. It can be used on its own or integrated with other modalities such as Emotionally Focused Therapy (EFT) or Integrative Behavioral Couple Therapy (IBCT).

Dr. Lauren Helm specializes in the treatment of anxiety disorders, obsessive-compulsive disorder (OCD), and related conditions using gold-standard, evidence-based approaches. These concerns can significantly impact daily life, relationships, and overall well-being—but they are highly treatable with the right support.

Common symptoms may include:

• Chronic worry or rumination

• Panic attacks or fear of losing control

• Avoidance of feared situations or sensations

• Intrusive, distressing thoughts or images

• Compulsive behaviors or mental rituals

• Fear of judgment, rejection, or social situations

• Difficulty tolerating uncertainty or imperfection

Dr. Helm uses approaches such as Cognitive Behavioral Therapy (CBT), Exposure and Response Prevention (ERP), Acceptance and Commitment Therapy (ACT), and the Unified Protocol to help clients better understand and respond to anxiety and OCD. Treatment is active, collaborative, and focused on helping individuals build emotional resilience, reduce avoidance, and reconnect with what matters most.

This specialty area includes support for:

• Generalized Anxiety Disorder (GAD)

• Panic Disorder and Agoraphobia

• Social Anxiety Disorder

• Specific Phobias

• Obsessive-Compulsive Disorder (OCD)

• Health Anxiety

• High-Functioning Anxiety and Perfectionism

Perfectionism can be both deeply motivating and silently exhausting. While it may drive high achievement, it often comes with intense self-criticism, fear of failure, and difficulty feeling satisfied—even after success. Many individuals struggling with perfectionism experience chronic stress, burnout, anxiety, or a constant sense of “not good enough.”

Common signs of perfectionism may include:

• Harsh self-judgment and fear of making mistakes

• Procrastination or difficulty starting/completing tasks

• Overworking, overpreparing, or avoiding tasks entirely

• Difficulty relaxing, resting, or celebrating accomplishments

• People-pleasing or fear of disappointing others

• Black-and-white thinking (things feel either perfect or like a failure)

Perfectionism is often reinforced by internal beliefs and external pressures, but it can be changed. Treatment focuses on building emotional flexibility, self-compassion, and a more balanced relationship with success, failure, and personal worth.

Dr. Lauren Helm uses evidence-based approaches such as Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Compassion-Focused Therapy (CFT) to help clients:

• Identify and shift perfectionistic thought and behavior patterns

• Reduce avoidance, self-criticism, and all-or-nothing thinking

• Develop greater self-acceptance and emotional resilience

• Reconnect with values beyond performance or productivity

Perfectionism often develops as a way to feel safe or worthy—and therapy offers a path toward living with more freedom, authenticity, and self-trust.

Burnout and overwhelm can quietly take over when life’s demands consistently exceed your emotional, mental, or physical capacity. What once felt manageable may now feel exhausting. You may find yourself running on autopilot, disconnected from your sense of purpose, or constantly trying to push through—even as your inner resources feel depleted.

Burnout is not a personal failure. It often stems from chronic stress, perfectionism, caregiving roles, or environments that don’t support emotional well-being.

Common signs of burnout and overwhelm include:

• Chronic fatigue or emotional numbness

• Increased irritability, frustration, or hopelessness

• Trouble concentrating or feeling mentally foggy

• Loss of motivation or sense of meaning

• Physical symptoms such as tension, headaches, or sleep problems

• Feeling constantly behind, even when trying your best

Dr. Lauren Helm uses evidence-based therapies such as Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), Compassion-Focused Therapy (CFT), and Mindful Self-Compassion (MSC) to support clients in:

• Recognizing signs of burnout and understanding its root causes

• Rebuilding emotional capacity and nervous system regulation

• Setting compassionate boundaries and redefining success

• Reconnecting with personal values, meaning, and identity

• Creating sustainable routines that support energy, clarity, and balance

Therapy can help shift the cycle of depletion into one of restoration—making space for rest, clarity, and the life you want to live.

Career decisions are rarely just about work—they often bring up questions about identity, purpose, values, and self-worth. For many, career ambivalence involves feeling stuck, conflicted, or unfulfilled, even when everything appears successful on the surface. Whether you're considering a change, feeling out of alignment, or questioning what’s next, these transitions can be emotionally taxing and isolating.

Common concerns related to career uncertainty may include:

• Feeling torn between staying and leaving a job or profession

• Doubts about long-term direction or professional identity

• Burnout or loss of meaning in work that once felt fulfilling

• Fear of failure, regret, or disappointing others

• Imposter syndrome or chronic self-doubt

• Pressure to prioritize security over authenticity or growth

Dr. Lauren Helm works with clients navigating these complexities through evidence-based approaches such as Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), and values-based decision-making frameworks.

Therapy can support clients in:

• Clarifying values, strengths, and personal goals

• Working through perfectionism, fear, or internal conflict

• Exploring new directions with self-compassion and flexibility

• Reframing limiting beliefs that contribute to stuckness

• Making career decisions that are grounded in meaning and alignment

Career ambivalence doesn’t need to be solved overnight—but it can be explored with care, insight, and a path forward that honors both emotional and practical needs.

Academic environments can foster growth and achievement—but they can also create intense pressure, self-doubt, and emotional strain. Many students and professionals pursuing advanced degrees struggle with high expectations, perfectionism, burnout, or feeling like an imposter. Academic stress can impact mental health, motivation, relationships, and overall well-being.

Common signs of academic stress include:

• Procrastination, overwhelm, or difficulty focusing

• Performance anxiety or fear of failure

• Perfectionism and fear of falling short

• Burnout, exhaustion, or loss of motivation

• Imposter syndrome and chronic self-doubt

• Difficulty balancing academic demands with personal life

Dr. Lauren Helm works with undergraduate and graduate students, researchers, and academic professionals using evidence-based approaches such as Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Compassion-Focused Therapy (CFT).

Therapy supports clients in:

• Managing academic pressure and restoring emotional balance

• Addressing perfectionism and all-or-nothing thinking

• Developing focus, organization, and time management strategies

• Reducing avoidance and self-criticism

• Reconnecting with values and intrinsic motivation

Whether you're just starting a degree, preparing for exams or thesis work, or navigating the demands of academia long term, therapy offers a space to reflect, recalibrate, and build resilience.

Therapy isn’t just for managing distress—it can also be a powerful space for exploration, reflection, and transformation. Many individuals seek therapy not because something is "wrong," but because they feel a quiet longing for something more: clarity, authenticity, direction, or deeper connection with themselves and others.

Personal growth work in therapy focuses on expanding insight, strengthening emotional awareness, and supporting intentional, values-aligned living. This process can foster lasting change, even in the absence of a specific diagnosis or acute stressor.

Common goals in personal development work may include:

• Gaining clarity about values, identity, or life direction

• Breaking out of unhelpful emotional or relational patterns

• Building self-compassion and emotional resilience

• Cultivating mindfulness and presence

• Exploring purpose, meaning, or creative expression

• Strengthening inner confidence and self-trust

Dr. Lauren Helm draws from approaches such as Acceptance and Commitment Therapy (ACT), Compassion-Focused Therapy (CFT), Mindful Self-Compassion (MSC), and Emotionally Focused Therapy (EFT) to support clients in moving toward greater alignment, self-awareness, and fulfillment.

Therapy can serve as a grounding, spacious place to grow—not by changing who you are, but by helping you connect more deeply with what already matters most to you.

Relationships can be a profound source of connection, meaning, and support—but they can also become confusing, painful, or overwhelming. You may find yourself caught in recurring conflict, feeling emotionally distant from someone you care about, or struggling to express your needs. It might feel like you're walking on eggshells, giving too much, or losing sight of your own identity within the relationship.

Relationship distress is not a sign of weakness or failure. It often arises from patterns shaped by past experiences, attachment wounds, communication breakdowns, or difficulty navigating boundaries and emotional needs.

Common signs of relationship concerns include:

• Repeating the same arguments without resolution

• Difficulty being open or vulnerable with others

• Fear of rejection, abandonment, or conflict

• People-pleasing or difficulty saying no

• Feeling unseen, misunderstood, or emotionally disconnected

• Anxiety or uncertainty about a relationship’s future

Dr. Helm draws from evidence-based approaches such as Emotionally Focused Therapy (EFT), Acceptance and Commitment Therapy (ACT), Cognitive-Behavioral Therapy (CBT), and Interpersonal Effectiveness strategies from DBT to help you:

• Understanding relational patterns and attachment dynamics

• Building communication skills rooted in clarity and compassion

• Strengthening emotional boundaries and self-trust

• Processing relational grief, rupture, or betrayal

• Cultivating more secure, authentic, and connected relationships

Therapy offers a space to better understand yourself in the context of relationships—helping you move toward connection that feels mutual, safe, and meaningful.

Even the strongest relationships can feel strained under the weight of stress, miscommunication, or emotional distance. You may feel stuck in the same arguments, unsure how to reconnect, or wondering how things became so tense between you and your partner. At times, it can feel like you're no longer on the same team.

Relationship conflict is not a sign that you’ve failed. It often reflects underlying patterns in how partners express emotion, respond to hurt, or manage vulnerability and unmet needs.

Common reasons couples seek therapy include:

• Repetitive conflict or difficulty resolving disagreements

• Emotional disconnection or lack of intimacy

• Communication that feels critical, defensive, or avoidant

• Struggles with trust, betrayal, or jealousy

• Feeling misunderstood, unseen, or emotionally alone

• Life transitions that challenge the relationship’s balance

Dr. Lauren Helm draws from Emotionally Focused Therapy (EFT), Integrative Behavioral Couple Therapy (IBCT), and the Gottman Method to support couples in:

• Identifying patterns of disconnection and rebuilding emotional safety

• Improving communication through validation, repair, and clarity

• Navigating conflict with compassion and collaborative problem-solving

• Deepening emotional intimacy and secure attachment

• Reconnecting with shared values, goals, and meaning

Couples therapy offers a structured and supportive space to rebuild trust, strengthen your emotional bond, and move toward a relationship that feels resilient, respectful, and deeply connected.