https://www.katetherapy.com/blog daily 0.75 2021-10-08 https://www.katetherapy.com/blog/mindfulness-sex monthly 0.5 2021-10-18 https://www.katetherapy.com/blog/body-image-beyond-just-liking-how-you-look monthly 0.5 2021-08-24 https://www.katetherapy.com/blog/how-do-you-talk-to-animals monthly 0.5 2021-07-20 https://www.katetherapy.com/blog/a-lesson-in-yard-work-permission-to-suck monthly 0.5 2021-06-29 https://www.katetherapy.com/blog/the-wisdom-of-wildflowers monthly 0.5 2021-06-14 https://www.katetherapy.com/blog/how-to-have-more-fun monthly 0.5 2021-06-07 https://www.katetherapy.com/blog/the-potential-downside-of-overachieving monthly 0.5 2021-06-01 https://www.katetherapy.com/blog/perfectionism monthly 0.5 2021-05-25 https://www.katetherapy.com/blog/tag/Self-Compassion monthly 0.5 https://www.katetherapy.com/blog/tag/Relationships monthly 0.5 https://www.katetherapy.com/blog/tag/Joy monthly 0.5 https://www.katetherapy.com/blog/tag/Growth monthly 0.5 https://www.katetherapy.com/blog/tag/Confidence monthly 0.5 https://www.katetherapy.com/blog/tag/Sex monthly 0.5 https://www.katetherapy.com/blog/tag/Body+Image monthly 0.5 https://www.katetherapy.com/blog/tag/Depression monthly 0.5 https://www.katetherapy.com/blog/tag/Anxiety monthly 0.5 https://www.katetherapy.com/blog/tag/Mindfulness monthly 0.5 https://www.katetherapy.com/blog/tag/Perfectionism monthly 0.5 https://www.katetherapy.com/home daily 1.0 2025-01-30 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1627751679292-IHBIERRHLU6VW448HQOI/Kate+Portrait+Yellow.jpg Home - I’m Kate, & I’ve been there. Probably not in your exact situation. But I know what it’s like to feel insecure, not good enough, or afraid of doing everything wrong. I know how draining it can be to chase perfection but still feel like you’re falling short. I know the pain of loss. I know what it’s like to feel stuck in an unfulfilling relationship, & I know the confusion of a breakup & divorce. I know change is hard. But I also know it’s worth it. YOU are worth it. And you don’t have to navigate these rocky waters on your own. Freedom from consistent worry, overwhelming stress, a relationship that’s not working, obsessive food rules, & negative body image is possible. You can learn to trust yourself, improve your relationships, & enjoy your sex life. You can quit constantly judging, comparing, and shrinking yourself. You can heal from anxiety, trauma, and depression. You can live a more joyful life! https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1661952452800-5YFUQB8DVB50SVK2T1X6/anxious+woman.jpg Home https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1661952660578-ZVMQF9BMMO5WI58AWGIB/food+plate.jpg Home https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1661952961748-TXT0ZWXXKDJZ9WQIQMI1/esther-ann-glpYh1cWf0o-unsplash.jpg Home https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1661953126216-W7NQTCQ7GPXK16Y2D68Z/depression+man.jpg Home https://www.katetherapy.com/about-kate daily 0.75 2022-11-22 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1627574806839-AFHK50EBIRP3KUZI8Z6N/Arch+White+Pants+copy.jpg About Kate - I’m a counselor, yoga & meditation teacher, & I’m human. I know what it’s like to be sick & tired of the way things are but also worried about changing what’s familiar. I know the confusion & overwhelm of searching for someone to help you feel better. I know the sense of safety from focusing on what you eat, “fixing” your body, proving your worth through accomplishments, & staying in an unfulfilling relationship. I know the doubt that comes with the idea of giving up behaviors that have “worked” for awhile. And I know the PEACE that’s on the other side of fear, the FREEDOM of taking up space, & the JOY of living unapologetically. https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/b0e0b108-0893-4ac0-9d09-d8f97bcd43ee/Blue+White+Stripe+copy.jpg About Kate - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katetherapy.com/rates-insurance daily 0.75 2023-01-14 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1659472132540-H0UMNODBXNAXPL54DB8L/unsplash-image-SoT4-mZhyhE.jpg About - Rates for Counseling: 90-minute initial intake session: $195 50-minute individual session: $130 https://www.katetherapy.com/counseling-teens daily 0.75 2021-09-21 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621540265634-H2A0M0JKF9JVHZPAVUX0/happy+teens.jpg Counseling for Teens - Being a teen is hard. Like really hard. School is stressful. Bodies are changing. Social media is a comparison trap. Relationships are complicated. Sports are demanding. The future seems weird & scary. Your child may struggle with feeling like an outsider, like they don’t fit in, or aren’t enough. Maybe they seem more on edge, quick-tempered, or irritable. They may be coping with difficult experiences or overwhelming emotions through disordered eating, food & body obsession, or perfectionism. Maybe they’re unmotivated, sad, anxious, or worried. Or maybe you’re worried. But your teen can learn to deal with challenges in a healthy way & thrive. https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621795237260-MHMCAZDNYV4W4J32LQAR/colorful+teen+.jpg Counseling for Teens - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katetherapy.com/yoga-meditation daily 0.75 2023-11-21 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621450480393-9D42U22N1IBUJPE1OSSD/DSC_8930.JPG Yoga & Meditation - Therapy that considers you a whole person. When therapeutically appropriate, including mindfulness practices like yoga & meditation in your treatment plan ensures we’re doing more than just covering over the thoughts & behaviors you want to change. You’ll learn to observe your thoughts with open awareness, develop a genuine appreciation for your body, notice what you’re feeling, & become able to stay through challenging emotions & sensations. Yoga & meditation help you connect with your own inner wisdom, instead of relying on outside sources to tell you how to think & act. It’s time to take your power BACK from voices of fear and insecurity. https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621454959047-IG6RZGKOQ1FLKXVGZDOZ/DSC_8724.JPG Yoga & Meditation - My Condensed Yoga Bio: I’ve been practicing & teaching yoga & meditation for over a decade. It’s a vital part of my own growth & healing, and is what led me to become a mental health therapist. I’m an Experienced Registered Yoga Teacher (E-RYT), Tier 1 Certified in Baptiste Yoga, a Yoga for Recovery (Y12SR) Leader, Kids’ Yoga certified, SUP yoga teacher, & trained in Levels I & II of Yoga, Psychology, & Trauma. I previously owned The Yoga Mac studio in New Bern, NC and currently teach Power Yoga at Transcendent Wellness Center on Wednesdays at 7am. Whether in the therapy office or yoga studio, I aim to integrate the holistic benefits of yoga & meditation with evidence-based counseling techniques to help students & clients make lasting shifts on & off the yoga mat, meditation cushion, & therapy couch. https://www.katetherapy.com/whoops daily 0.75 2021-05-22 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621690144728-XUWV1TGIY79E3TKJQJFJ/unsplash-image-JyR7TBFIj4w.jpg 404 Page Not Found - How did we get here? Looks like we took a wrong turn. Take me back home. https://www.katetherapy.com/disordered-eating-body-image daily 0.75 2021-05-23 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621515424845-4VEUHURW45KLLIS09J50/Smile+Watermelon.jpg Disordered Eating & Body Image Disordered eating may look like constant dieting, restricting, bingeing, creating rules about what you can eat, or keeping a detailed food log. It may look like overexercising, purging, or using laxatives to “make up” for falling off the diet wagon. It may sound like caring about health, taking pride in your appearance, criticizing your lack of willpower, or fixing your “flawed” body. It may feel like control, safety, comfort, or security. BUT, IT SUCKS. It’s exhausting & drains the joy out of our days. Relying on outside sources to tell us how & what to eat steals our trust in ourselves & makes us obsessed with food, weight, counting macros, calories, & steps. We become uncomfortable in our bodies & disconnected from our lives. You may feel out of control, or worry about losing it if you budge on your rigid food rules & exercise regimen. You may be so wrapped up in disordered eating or attached to your body size it’s become part of your identity. It may feel scary to let go of the label you’ve been defined by for so long. Controlling food & manipulating your body may have become your way of dealing with difficult emotions or situations. It might seem familiar, or like there’s no other way. Or maybe on some level it seems less daunting to obsess over what you eat & how you look than examining the pain that’s underneath those worried thoughts & behaviors. https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621797379460-DD3TT1AMTVELZG26BPHI/ice+cream+lick.jpg Disordered Eating & Body Image https://www.katetherapy.com/anxiety-stress daily 0.75 2021-05-22 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621627099780-1P7Q0W0GT3DP77KMYUT8/stressed+woman.jpg Anxiety & Stress - Anxiety & stress m ay show up as: Tension in your neck, jaw, or shoulders Irritability & relationship conflicts Worried, racing thoughts Feeling like you can’t catch your breath A sense of fear, dread, or doom Procrastinating, perfecting, or obsessing Tightness in your chest, hips, or belly Rapid heartbeat Trouble sleeping Fidgeting or restlessness Headaches Difficulty focusing https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621627435665-NVU1DHXOMP142T1A9CZJ/jump+field.jpg Anxiety & Stress - Anxiety tries to convince you that something bad is around the corner & worrying is the only way to avoid it. (But it’s not true) Therapy can help free you from fear, overwhelm, & panic. You can learn to trust yourself & your life! https://www.katetherapy.com/depression daily 0.75 2021-05-22 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621629363488-4VLW5CU0P6P8PEH5ZEJ6/depression.jpg Depression - Depression may show up as: Feeling sad, empty, numb, or lifeless Pain in your neck or back Moodiness or irritability Feeling hopeless, or like you don’t have a purpose Trouble concentrating Migraines Feeling like you’re walking through fog or underwater Negative self-talk Loneliness Feeling unmotivated or tired all the time Changes in appetite Difficulty sleeping or getting out of bed Feeling heavy or achy Not wanting to do things that used to give you pleasure https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621629523673-N2PB16Z2L2ZBMZ9QBTIY/laugh+couch.jpg Depression - Depression may tell you that you deserve to be unhappy or that change is too hard. (But you don’t & it isn’t) Therapy can lift the fog depression. You can learn to shine your light again! https://www.katetherapy.com/contact daily 0.75 2025-01-30 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1638226403324-F22ECI2TNFECYA5DDUY2/unsplash-image-Hcfwew744z4.jpg Contact https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/2bbeea31-fa64-4512-8252-65d06a4551d2/Kate+Sunflare.jpg Contact - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katetherapy.com/online-therapy-1 daily 0.75 2021-09-21 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621680267117-BYNV80VCRQ3ED7R9VO7A/unsplash-image-slbqShqAhEo.jpg Online Therapy - Convenient & Effective. Counseling from the comfort of your own home, office, parking lot, library, or cafe. Available to anyone, anywhere in North Carolina. Whether you’re unable to get to in-person counseling because of childcare, illness, transportation issues, scheduling conflicts, or just prefer the ease & convenience of getting help while sitting on your own couch, teletherapy is an effective way of working with a trained professional on a variety of concerns. I offer therapy services through a secure video platform to individuals located anywhere in North Carolina. https://www.katetherapy.com/counseling-adults daily 0.75 2022-09-08 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1662655826525-CFAW0EFNG7UWYYHMV2ZL/unsplash-image-NK-N6coeI5Y.jpg Counseling for Adults - You landed here for a reason. Maybe you feel stuck or lost. You try so hard to get it right, but it never feels like you’re doing enough. You’re exhausted, burned out, anxious, & stressed. Maybe you’re going through a rough patch. A breakup or divorce, new parenting role, career change, or grieving a loss. You’re distracted during the day, worrying about the future or replaying the past. Maybe you’re struggling with disordered eating or feel insecure & tense in your body. You may feel out of control around food or have rigid rules about what you can eat. It’s draining the joy out of your days. You feel like you’re missing out on life. Or maybe you’re just unhappy. You can’t put your finger on what’s wrong, but you feel a sense of dread, dissatisfaction, or like you’ve lost a sense of purpose & meaning. This may be your current reality, but it doesn’t have to be your future. https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621715894141-JQ7ICR9JMTK6VE3O78YR/MeditateYard1.jpg Counseling for Adults https://www.katetherapy.com/sex-relationships daily 0.75 2021-10-10 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1631819885766-2QGNY8HTHHWEDDLH2RQB/couple+bed+toes+-+adam-winger-unsplash.jpg Sex & Relationships - Sex can be awkward. Relationships can be confusing. Talking about them with a trusted professional doesn’t have to be weird. We all bring different expectations, opinions, beliefs, and experiences to our relationships and sex lives. We may have been influenced by fairy tales, religious views, romantic comedies, health education class, porn, friends, past lovers, and our parents. As we grow as individuals and partners, our sexual interests, relationship goals, feelings about sex, and our bodies may change. It’s completely understandable for there to be mismatched sexual desires, incompatible libidos, dry spells, communication issues, insecurity, embarrassment, guilt, or anxiety about sex. BUT you don’t have to just keep faking orgasms, pretending to have a headache, avoiding the conversation, dreading the deed, and thinking there’s something wrong with you. You don’t have to keep feeling dissatisfied, resentful, disappointed, or uncomfortable in your body and in your relationship. Sexual health, intimacy, pleasure, and the quality of your connections are important. Sex and relationship counseling can take place as an individual or with your partner(s). I am sex and kink positive, LGBTQ+affirming, and supportive of poly and consensual non-monogamous relationships. You do not have to feel ashamed about your fantasies or your history. Through guided conversation, open discussion, and exploration of the mind-body connection, you can begin to dissolve barriers, heal emotional wounds, enhance relationships, and step into your power as a sexual and social being. (No touch is involved.) https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1631887713571-WKGBWHCG8J2OYU6VRHDY/couple+hug+-+justin-follis-unsplash.jpg Sex & Relationships - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katetherapy.com/home-copy daily 0.75 2022-08-29 https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621517312125-HSIA8DQXX7HZD04R9C08/jump+balloons.jpg Home (Copy) - Counseling for Adults Life doesn’t have to feel so hard. You may feel uptight, anxious, overwhelmed, or depressed. You wake at 2am, tossing & turning, unable to relax your busy mind enough to get back to sleep. You’re exhausted. Maybe you’re unhappy with your body, preoccupied with food, & constantly pick apart your “flaws.” You may feel out of control, or worry that if you ease up on yourself you’ll fall to pieces. Or your relationship is struggling. You lay in bed, wondering how you got so far off track & unsure how to get back in sync. Maybe you feel stuck. Or like the weight of the world is on your shoulders. You try so hard to get it right, but it never feels like you’re doing enough. You know something is off. You’re ready for change, but you don’t know where to start. https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1621085789461-SCAOCN2I5357J472E48Z/unsplash-image-hOF1bWoet_Q.jpg Home (Copy) - Counseling for Teens Growing up is complicated. You may notice your child seems irritable, sad, anxious, or stressed. Maybe they’re spending more time alone, withdrawing from family, or hanging with friends that give you an uneasy feeling. You hear them making negative comments about themselves, criticizing their body, comparing themselves to peers, worrying about what other people think. Or maybe they’ve changed how or what they eat, seem uninterested in life, are struggling in school. Maybe they’ve been through a difficult experience, are grieving a loss, worried about the future, or held back by the fear of making mistakes. You want to support them, but you can only do so much. https://images.squarespace-cdn.com/content/v1/608d6422f2f6d2337c47cbd1/1627751679292-IHBIERRHLU6VW448HQOI/Kate+Portrait+Yellow.jpg Home (Copy) - I’m Kate, & I’ve been there. Probably not in your exact situation. But I know what it’s like to feel insecure, not good enough, or afraid of doing everything wrong. I know how draining it can be to chase perfection but still feel like you’re falling short. I know the pain of loss. I know what it’s like to feel stuck in an unfulfilling relationship, & I know the confusion of a breakup & divorce. I know change is hard. But I also know it’s worth it. YOU are worth it. And you don’t have to navigate these rocky waters on your own. Freedom from consistent worry, overwhelming stress, a relationship that’s not working, obsessive food rules, & negative body image is possible. You can learn to trust yourself, improve your relationships, & enjoy your sex life. You can quit constantly judging, comparing, and shrinking yourself. You can heal from anxiety, trauma, and depression. You can live a more joyful life!