Let’s Talk About What’s Actually Going On.
You don’t need to hit rock bottom, have a dramatic life crisis, or completely fall apart before deciding something needs to change.
Sometimes you know exactly what’s wrong but can’t seem to stop repeating the same patterns.
Sometimes you have no idea why you keep doing what you’re doing.
And sometimes life is just a spectacular mess, and you need someone who can help you untangle it without judging you for how tangled it’s gotten.
That’s where I come in.
At No Shame Recovery Counseling, I provide individual telehealth counseling for adults in New Hampshire dealing with substance use, mental health concerns, relationship difficulties, and patterns that keep them feeling stuck.
You don’t need to have a substance use disorder to work with me.
Substance Use & Recovery
Recovery Is More Than Just Not Using.
Whether you’re questioning your relationship with substances, considering sobriety, newly in recovery, or trying to maintain long-term recovery, there’s more to the process than simply putting down the substance.
Because if the substance disappears but everything underneath stays exactly the same, things can get complicated pretty quickly.
I approach addiction through the disease model, recognizing that substance use disorders involve changes in brain function, reward, motivation, and behavior—not simply a lack of willpower or a moral failing.
But here’s the important distinction: Having a disease doesn’t mean you have no responsibility for managing it.
Understanding addiction helps remove shame. Taking responsibility for recovery helps create change.
We can work on:
- Understanding the disease model of addiction and its effects on the brain
- Identifying triggers, cravings, and patterns of use
- Recognizing what substances have been doing for you
- Developing healthier coping strategies
- Relapse prevention and recovery planning
- Managing shame, guilt, and negative self-beliefs
- Building accountability without beating yourself up
- Navigating relationships and boundaries in recovery
- Creating a life that supports the changes you want to make
You don’t have to be sober to start counseling. You do have to be willing to have an honest conversation.
Mental Health & Emotional Well-Being
Your Brain Is Trying to Protect You. Sometimes It’s Just Terrible at Its Job.
Anxiety, depression, anger, emotional overwhelm, and unhelpful thinking patterns can make everyday life feel harder than it needs to be. Sometimes the strategies you developed to survive difficult experiences become the very things keeping you stuck.
I work with adults experiencing a range of mental health concerns, including personality disorders, when those needs fall within my clinical training and competence.
We can work on:
- Anxiety and excessive worry
- Depression and low motivation
- Personality disorders and related patterns of thinking, feeling, and relating
- Anger, irritability, and difficulty managing frustration
- Emotional dysregulation and low distress tolerance
- Negative thinking patterns and core beliefs
- Self-esteem and self-worth
- Avoidance and unhealthy coping strategies
- Stress management and life transitions
- Developing greater self-awareness and psychological flexibility
The goal isn’t to eliminate every uncomfortable emotion.
It’s to learn how to experience difficult emotions without letting them run your life.
Relationships, Boundaries & Codependency
Being Understanding Doesn’t Mean Being Everyone’s Emotional Support Human.
If you constantly put everyone else’s needs ahead of your own, struggle to say no, or find yourself repeating dysfunctional relationship patterns, there’s probably a reason.
And understanding that reason can help you start doing something different.
We can explore:
- Dysfunctional and unhealthy relationship patterns
- People-pleasing and difficulty setting boundaries
- Codependency and emotional dependence
- Fear of rejection or abandonment
- Communication and conflict
- Attachment patterns and difficulties with trust
- Anger, resentment, and unresolved interpersonal conflict
- Recognizing manipulative or controlling relationship dynamics
- Identifying your own needs, values, and responsibilities
Sometimes the problem isn’t that you keep meeting the wrong people.
Sometimes it’s that you’re repeating familiar patterns with different people.
That’s not a reason to blame yourself. It’s an opportunity to understand what’s happening and make different choices.
You can care about people without abandoning yourself in the process.
Breaking Patterns & Building Accountability
Knowing Better and Doing Better Are Two Different Things.
You can be incredibly self-aware and still make decisions that leave you wondering, “Why the hell did I do that again?”
Insight matters. But insight alone doesn’t change behavior.
Sometimes we need to look at the stories we tell ourselves, the excuses we’ve gotten comfortable with, and the ways we avoid things we’d rather not confront.
We can work on:
- Recognizing recurring behavioral patterns
- Understanding avoidance and self-sabotage
- Challenging limiting beliefs
- Taking responsibility without shame
- Understanding anger and identifying what fuels it
- Recognizing how dysfunctional relationship patterns develop and persist
- Building healthier decision-making skills
- Increasing motivation and follow-through
- Aligning actions with personal values
- Developing practical strategies for lasting change
My Approach
Compassionate. Direct. Collaborative. Occasionally Uncomfortably Insightful.
I’m not interested in telling you what you want to hear just so you leave feeling better for an hour. I’m interested in helping you understand yourself, develop useful skills, and make meaningful changes.
My approach incorporates:
Cognitive Behavioral Therapy (CBT)
Recognizing how thoughts, emotions, and behaviors influence one another and learning how to interrupt unhelpful patterns.
Acceptance and Commitment Therapy (ACT)
Developing psychological flexibility, learning to make room for uncomfortable experiences, and taking actions aligned with your values.
Dialectical Behavior Therapy (DBT)-Informed Skills
Building emotional regulation, distress tolerance, mindfulness, and interpersonal effectiveness skills.
Motivational Interviewing (MI)
Exploring ambivalence, strengthening motivation, and helping you identify your own reasons for change.
Solution-Focused Brief Therapy (SFBT)
Identifying strengths, building on what’s already working, and developing practical steps toward your goals.
Disease Model of Addiction
Understanding addiction as a chronic, treatable condition involving the brain and behavior. This framework helps reduce shame, build insight, and support informed, accountable recovery.
There’s no one-size-fits-all formula. We’ll figure out what makes sense for you.
What Counseling Looks Like
Individual Telehealth Counseling
Sessions are held through a secure video platform for adults ages 18 and older who are physically located in New Hampshire during their appointments.
Initial Assessment — 60–75 Minutes
Our first appointment is an opportunity to discuss your concerns, history, goals, and what you’re hoping to get out of counseling.
Individual Counseling — 50–55 Minutes
Ongoing sessions focus on understanding patterns, building skills, processing challenges, and working toward your treatment goals.
Free 15-Minute Consultation
Not sure whether we’re a good fit? Let’s have a conversation first.
You can ask questions, tell me a little about what you’re looking for, and get a sense of how I work.
No pressure. No commitment.
A Note About Finding the Right Fit
I’m not going to pretend I’m the right counselor for everyone.
Some people want a softer approach. Some need a different specialty, more intensive treatment, or services that telehealth can’t adequately provide.
That’s okay.
If your needs fall outside my scope or the level of care I can safely provide, I’ll be straightforward about that and help you explore appropriate options.
Finding the right support matters more than filling an appointment slot.
Ready to Do Something Different?
You don’t need a perfectly organized explanation of what’s going wrong.
You don’t need to be at your lowest point.
And you don’t need to know exactly how you’re going to change.
You just need somewhere to start.