LISW, 15 years of experience
New to Grow
Hi, I’m Tenisha Rigby, a Licensed Independent Social Worker with over 18 years of experience in the behavioral health field. I’ve primarily work with adults ages 18–40, helping them navigate life’s transitions and build on their personal strengths. My goal is to create a space where you feel heard, supported, and understood a space that’s free of judgment and full of compassion. Together, we’ll work at your pace to explore what matters most to you and find practical ways to help you feel balanced, confident, and fulfilled in your day-to-day life.
I know deciding to begin therapy isn’t always easy, and I want to acknowledge the courage it takes to take this step. In our first session, my focus is on helping you feel seen, heard, and comfortable. We’ll take the time to get to know each other and talk about what led you to seek therapy, what you hope to achieve, and what you need from me to feel supported along the way. Together, we’ll set goals that feel meaningful and realistic for you, and we’ll check in regularly to make sure we’re moving in a direction that feels right. My hope is that each session feels like a space where you can exhale a place where you can be honest, explore freely, and grow into the best version of yourself at your own pace.
My approach to therapy is person-centered, meaning I meet you exactly where you are in your journey. I see our work together as a partnership one where you lead the way and I walk alongside you, offering support, perspective, and encouragement. I use a blend of Solution-Focused, Narrative, and Dialectical Behavior Therapy techniques, always within a trauma-informed framework. I value honesty, collaboration, and compassion, and I strive to create a safe, nonjudgmental space where you can explore your thoughts and feelings openly. My goal is to help you find practical, meaningful strategies that fit your life, align with your values, and empower you to move forward with confidence and self-awareness.
I work best with people who are ready to take a closer look at what brought them to therapy and are open to exploring new ways of understanding themselves. You don’t have to have everything figured out just a willingness to show up, stay curious, and grow. My only ask is that you come with an open mind and a readiness to be gently challenged within a trauma-informed and supportive space. I love working with people who want to become the best version of themselves, whatever that looks like for them, and who are ready to take that first brave step toward healing and self-discovery.
In my work with clients, I often use Dialectical Behavior Therapy (DBT) in individual sessions to help you better understand and manage your emotions. We start by identifying your emotional triggers and exploring how intense those feelings can become. Together, we build mindfulness practices, emotion regulation skills, and distress tolerance strategies that support you in staying grounded during difficult moments. We also focus on strengthening your communication and relationship skills through interpersonal effectiveness techniques. My goal is to help you develop greater emotional awareness, balance, and confidence in how you respond to life’s challenges.
When I use Emotionally Focused Therapy (EFT), I help you explore and understand the emotional patterns that show up in your relationships. We look at how these patterns may create disconnection or conflict, and together, we work to uncover the deeper emotions beneath them. This process can help you strengthen emotional bonds, improve communication, and resolve conflict in healthier ways. EFT encourages you to look inward to better understand your triggers, emotions, and automatic responses so you can connect with others from a more authentic and emotionally secure place.
I also use Narrative Therapy, especially with clients who enjoy expressing themselves through writing or storytelling. I believe you are the author of your own story, and through this approach, we explore the stories you’ve been telling yourself about who you are and what you’ve experienced. Together, we look at how those stories may have shaped your identity or influenced your emotions and behaviors. Narrative Therapy helps you separate your problems from your sense of self, making them feel more manageable. It also highlights your strengths, resilience, and past successes, empowering you to rewrite your story in a way that aligns with your values and goals. This process often leads to greater self-awareness, emotional healing, and a stronger sense of empowerment especially for those who have experienced trauma.
No matter which approach I use, I always come from a trauma-informed perspective. I understand that past experiences can deeply impact how we see ourselves and relate to the world. In our work together, I strive to create a space that feels safe, supportive, and free of judgment. My goal is to help you feel seen, heard, and respected while we move at a pace that feels right for you. By understanding how trauma can affect both mind and body, we can work together to rebuild trust, strengthen resilience, and support your healing journey toward greater emotional well-being.