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 Self Reliance Stops Working
Self reliance can be a genuine strength, but there are times when it becomes far too complete. A person may know how to manage life on their own, yet feel completely alone with what matters most. Many people who have spent their lives functioning in a self-sufficient way have no idea how much joy is missing in their lives. Online therapy can offer a different kind of experience, one where you do not have to carry everything privately or figure it out by yourself. Meeting by video or phone can make the process feel simpler and more approachable, especially for adults with full lives who want support without adding more stress to the week. Many people find that being in their own space helps them open up more naturally and reflect more honestly. From there, therapy can help uncover the protective underpinning behind chronic self reliance, including the beliefs that make vulnerability feel too risky or unnecessary. As those patterns soften, there is often more room for connection, satisfaction, relief, and a deeper trust in others.
There are times in life when the qualities that once helped you function begin to feel less like strengths and more like burdens. You may still be capable, dependable, thoughtful, and disciplined. Others may still see you as the person who handles things well. But inwardly, something starts to feel strained. The way you have always gotten through life no longer brings the same steadiness it once did.
For many people, this shift is hard to explain. Nothing may look obviously wrong from the outside. Work may still be getting done. Responsibilities may still be handled. Relationships may still appear intact. Yet inside, there can be a growing sense of fatigue, distance, or quiet depletion. The effort of remaining composed begins to cost more than it used to.
This is often where therapy begins, not with collapse, but with the realization that managing life well is not the same as feeling deeply alive within it.
When Capability Starts to Feel Confining
Self reliance usually develops for understandable reasons. Sometimes it grows from maturity, intelligence, and a sincere desire to do what is needed. Sometimes it develops because depending on others did not feel safe, welcome, or effective. Over time, many people become so practiced at managing themselves that they stop noticing how emotionally alone they feel inside that effort.
What once felt strong can slowly begin to feel narrow.
A person may discover that rest is difficult even when there is time for it. They may struggle to receive care without discomfort. They may find themselves impatient with their own feelings, as though sadness, fear, grief, or uncertainty are inconveniences to overcome rather than experiences to understand. In Sammamish, where many people carry substantial personal and professional responsibilities, this pattern can become normal long before it becomes visible.
The Protective Intelligence Beneath the Pattern
One of the most helpful shifts in therapy is recognizing that self reliance is often protective. It is not simply a personality trait. It may be a deeply learned strategy for preserving dignity, avoiding disappointment, reducing vulnerability, or staying functional in environments where emotional needs were not fully met.
This is one reason I appreciate the perspective offered in the Internal Family Systems model of therapy. It helps explain why highly organized, responsible, and self-managing parts of us can take over for very good reasons. Rather than treating these patterns as flaws, we can begin by understanding what they have been trying to do for us.
That change in perspective matters. When people judge themselves for being guarded, driven, or unable to relax, they often reinforce the very tension they are hoping to change. Healing tends to begin more gently. It begins with curiosity, respect, and a willingness to understand the burden these patterns have been carrying.
The Quiet Cost of Carrying Everything Alone
Even very competent people reach a point where constant self management begins to thin out the inner life. They may notice a loneliness they cannot quite name. They may feel emotionally flat in moments that should matter. They may become more irritable, more perfectionistic, or more detached from joy. Sometimes the cost shows up in relationships. Sometimes it appears as numbness, pressure, restlessness, or an inability to truly settle.
For some people, self reliance is closely tied to harsh internal standards. If that feels familiar, my article on Self-Criticism / Perfectionism may offer another way of understanding how pressure from within can become its own source of suffering.
Many people also discover that the deeper problem is not simply stress. It is disconnection. They have become effective at managing life, but less connected to the parts of themselves that feel tenderness, fear, longing, grief, spontaneity, and care. When that happens, a person can remain outwardly functional while feeling strangely absent from their own life.
What Therapy Can Begin Restoring
Therapy can offer a different kind of space. Not a place where you are expected to perform insight or quickly fix yourself, but a place where you can begin to notice how your inner world has been organized around protection. That alone can be relieving. Many people have spent years trying to force change without first feeling understood.
A thoughtful therapy process can help you relate differently to the parts of you that overfunction, stay guarded, push through, or resist needing anything. It can also help you become more curious about what lies underneath those strategies. Sometimes there is old grief there. Sometimes fear. Sometimes an ache for support that has been buried under years of competence.
If you would like a broader sense of how I think about this work, you can read How I Help People, explore What I Help People With, or learn more About Noah.
A More Spacious Way of Living
The goal of therapy is not to make you less capable. It is to help capability stop being the only mode available to you. Real strength includes flexibility. It includes emotional honesty. It includes the capacity to soften, to receive support, and to live from something deeper than constant internal pressure.
That does not happen all at once. Usually it unfolds gradually, with patience and attention. But as that process begins, many people find they no longer relate to themselves as a problem to manage. They become less defended, more grounded, and more able to inhabit their own lives with warmth and clarity.
If you are also thinking practically about beginning therapy, you may appreciate reading How to Find the Right Therapist, which offers guidance about fit, trust, and what helps therapy become meaningful.
Schedule a Free Phone Consultation
If you are beginning to sense that self reliance is no longer serving you the way it once did, therapy may offer a meaningful place to slow down and listen more carefully to yourself. This work can help you understand the protective patterns you have developed, relate to yourself with more compassion, and move toward a life that feels less managed and more fully lived.
About Sammamish, Washington
Sammamish, Washington is an Eastside community known for its residential neighborhoods, natural surroundings, and proximity to Bellevue, Redmond, and Seattle. Many people living here balance demanding work, family life, and the pressure of staying highly functional across multiple roles. Therapy can provide a grounded space to reflect, reconnect with yourself, and begin shifting patterns that no longer feel sustainable.