30
Years in mental health
27
Years of clinical practice
1M+
One million+ readers reached monthly via GoodTherapy.org, as Founder and former CEO
25 years of
providing
IFS therapy
Noah trained in IFS directly with its developer, Richard Schwartz, PhD, beginning in 2002. He went on to assist in IFS trainings, host workshops, and supervise other IFS therapists. In 2007 he founded GoodTherapy.org, one of the world’s leading mental health resources, which he led until 2018.
Some of the things
I help people with...
People come to therapy for many reasons. Some know exactly what hurts, others know that something just doesn't feel right. When something's off it can show up in how you relate to yourself, how you relate to others, how you cope with stress or pain, or in the distance between how you feel and how you'd like to feel.
WHAT I OFFER
Two ways we might work together.
Each begins with a free 15 minute consultation so we can briefly connect and see whether the fit feels right.
Individual IFS Psychotherapy
For adults who want to better understand themselves, work through painful or long standing patterns, and create deeper, more lasting change. My work is strongly informed by Internal Family Systems therapy, which helps us approach the parts of ourselves that struggle, react, protect, defend, or carry hurt and fear with curiosity and compassion, so that old patterns can begin to loosen and new ways of being can emerge.
Couples and Marriage Counseling
For couples who feel distant, conflicted, or caught in patterns they don’t know how to change. Couples therapy can help each person communicate more openly and understand one another more deeply, so that both partners feel heard, cared for, and less alone in the relationship. Along the way, couples begin to recognize the patterns they create together and learn new ways of responding that can bring more understanding, connection, and compassion into difficult moments.
When Old Emotional Patterns Begin Interfering with Life
Old emotional patterns don't always announce themselves clearly. Sometimes they show up as repeated conflict, a quick defensive reaction, difficulty trusting, chronic worry, stress, pessimism, and countless other ways. With compassion and clarity, online therapy can help old patterns begin to change. By meeting through secure video or phone, therapy can be easier to begin and easier to sustain, especially when life is already busy. In the privacy of your own space, it can feel safer to slow down and begin noticing how past experiences may still be shaping the present. Therapy can then become a place of real change, helping you respond less automatically, feel less trapped by the past, and develop a steadier and kinder relationship with yourself.
Many people begin therapy at a point when they can no longer explain away the same recurring struggles.
They may not be in obvious crisis. In fact, they may be functioning well in many areas of life. They may be capable, insightful, responsible, and outwardly steady. But certain patterns keep returning. The same kinds of conflicts. The same inner reactions. The same emotional loops that seem to appear in close relationships, stressful moments, or times of uncertainty.
Often these patterns are not new. What changes is that they become harder to ignore.
A person may begin noticing that they get disproportionately upset in certain situations, shut down when they want to stay open, become highly self critical after small mistakes, or feel unexpectedly anxious when closeness deepens. They may understand, at least intellectually, that their reactions are bigger than the present moment seems to warrant. But insight alone does not necessarily make the pattern stop.
This is often where therapy becomes meaningful. Not because someone is irrational or broken, but because something old is still active beneath current life, and it is beginning to interfere with the way they want to live.
Patterns often outlast the circumstances that created them
Most longstanding emotional patterns did not come from nowhere. They usually developed for understandable reasons.
At some point, a particular way of reacting may have helped a person protect themselves, maintain connection, avoid shame, stay prepared, or keep life manageable. A pattern of pleasing, withdrawing, bracing, self criticizing, overexplaining, or staying guarded may once have made emotional sense. It may even have been adaptive.
The problem is that protective strategies often remain long after the original conditions have changed.
What once helped can start creating its own kind of pain. A person may find themselves reacting to the present through the lens of something much older. They may keep expecting disappointment, misreading tension, distrusting ease, or trying to prevent outcomes that are not actually happening. This can shape how they relate to partners, friends, work, family, and even to themselves.
Therapy can help make these patterns more visible without turning them into something shameful. It offers a place to understand not only what keeps happening, but why it makes sense that it happens. My pages on how I help people and what I help people with can offer a fuller sense of the approach I take in this work.
The difficulty is often less about willpower than repetition
When people feel frustrated with themselves, they often assume they need more discipline. They tell themselves they should know better by now. They may think that because they can name a pattern, they should already be beyond it.
But emotional repetition does not usually dissolve through self pressure.
Old patterns tend to live deeper than conscious intention. They are often tied to nervous system expectations, emotional memory, and long practiced ways of organizing experience. This is part of why someone can sincerely want to respond differently and still feel pulled into familiar reactions when the moment becomes charged.
Therapy can be a place where that gap begins to make more sense. Instead of asking, “Why do I keep doing this?” in a tone of accusation, the question can start becoming, “What is this part of me trying to protect, and what does it fear would happen if it stopped?”
That shift matters. It creates the possibility of understanding rather than inner warfare.
For people who are still discerning what kind of therapeutic relationship might actually be helpful, how to find the right therapist can be a useful place to begin.
Repetition in adulthood often points to unfinished emotional territory
There are times when people realize a pattern is no longer just inconvenient. It is now shaping major parts of life.
It may affect who they trust, what they say yes to, how they handle conflict, or whether they let themselves be fully seen. It may make closeness harder than it needs to be. It may keep them caught between longing and self protection. It may quietly distort self worth, making ordinary imperfections feel loaded with old emotional meaning.
If you are looking for a therapist in Renton, WA, therapy can offer a place to work with these patterns at their roots rather than only trying to manage their consequences.
That kind of work is often gentler than people expect. It is not about blaming the past or endlessly analyzing every detail. It is about understanding how older emotional learnings may still be shaping present life, then gradually building a different relationship with them.
Because therapy asks for honesty and vulnerability, it also matters that the process feels grounded and trustworthy. If that is something you think carefully about before beginning, my article on confidentiality in therapy may help address some of those questions.
Change often begins when patterns are met differently
Many people have spent years either acting out old patterns or fighting against them. Neither approach usually creates deep change.
What tends to help more is learning how to notice these patterns with enough steadiness and compassion that something new becomes possible. A person begins to recognize a reaction sooner. They understand its emotional logic more clearly. They become less fused with it, less ashamed of it, and more able to choose how they want to respond.
This kind of change is rarely instant. But it can be real and lasting.
People often feel relief when they realize they do not need to keep living inside emotional repetitions that no longer fit who they are becoming. They may still have history, sensitivity, and complexity, but those things do not have to keep quietly steering the course of their lives.
Schedule a Free Phone Consultation
If this approach resonates with you, you can learn more about Noah or schedule a complimentary phone consultation. That initial conversation can help you get a feel for whether this work seems like the right fit for where you are right now.
About Renton, Washington
Renton is a South King County city shaped by working life, family life, and the wider pace of the greater Seattle region. For many people living there, life can be full, demanding, and outwardly functional while older emotional dynamics continue operating quietly beneath the surface. Therapy can offer a place to slow down enough to notice those deeper patterns and begin relating to them in a more conscious way.