Feeling a bit stuck in life? Been in therapy before, but not sure how to use your tools? Do you identify as a high achiever or perfectionist who's motivated for change? Then we may be a good fit! As someone who has done therapy before, I understand the first step to transformation is not always easy. Welcome! I'm Janna Fennell, a Licensed Professional Clinical Counselor (LPCC) in MN and VA, based in Minnesota. I received my Bachelor’s in Psychology and English from Dartmouth College and my Master’s in Counseling from Bethel University. I have been practicing therapy for over 10 years. My therapy style is direct, yet compassionate and collaborative. I create a safe, supportive, nonjudgmental space while staying honest and solution-focused. I use a holistic, integrative approach, blending evidence-based talk therapy with mind-body and mindfulness practices. I ask thought-provoking questions, offer feedback, and challenge unhelpful patterns. This has helped teens and adults learn new tools, self-reflect, and dig deep so they can grow and create the changes that they seek. I encourage people to actively participate in therapy and expect effort in making changes to achieve their goals. I use a range of evidence-based therapeutic modalities tailored to your individual needs. Some approaches include CBT, DBT, client-focused, short-term solution-focused, strengths-based, trauma-informed, culturally sensitive, and integrative mental health methods (e.g., breathwork, mindfulness, meditation, PMR, body scan). For clients new to therapy, keep in mind it may sometimes require stepping outside of your comfort zone by learning new tools that you may not tried before, hearing a different perspective you may not have considered, and even talking about concerns that may be difficult to process, but it does get easier with time. Remember, I am there every step of the way to help guide and support you!
In our first session together, here's what you can expect
In our first session, we will spend some time getting to know each other and building a rapport. Clients can expect to be deeply listened to, respected, and supported as they process emotions, thoughts, and patterns. Insight and clarifying questions are focused on personal goals with mental health in mind. I will gain more information about you, your demographics, background, and your concerns and goals for therapy, as well as explain what you can expect from our time together. This will help me create a tailored plan for us to work through in follow-up sessions. If time allows, we will create an individualized treatment plan with specific goals to work on and, if needed, a safety plan to ensure you have available support at all times. If you are a teen, your guardian(s) are welcome to join the first session.
The biggest strengths that I bring into our sessions
Having worked for the past 10 years with children, teens, and adults of various racial, ethnic, religious, and socioeconomic backgrounds, etc. all over the globe, and in different settings (telehealth, schools, private practice, and community mental health), I have developed the knowledge, understanding, and compassion to help a wide range of people.
The clients I'm best positioned to serve
I enjoy working with clients who are motivated to change and eager to improve, but don’t yet have the tools or skills they need to make this goal a reality. I work well with people who are ready to move beyond insight only and make meaningful, sustainable changes in their lives. I value therapy that is culturally-responsive, trauma-informed, and focused on real-world application that is rooted in action. Together, we’ll identify what’s keeping you stuck and develop tools you can use outside of sessions. I am most experienced and interested in helping clients who struggle with anxiety/stress, vocational stress, social anxiety, anger management concerns, self-esteem or identity issues, life changes or transitions, overall life dissatisfaction, insecure attachment style or codependency, childhood trauma, relational conflict, difficulty with sleep, and unresolved grief/loss. Treatment is always tailored to your unique goals, values, and pace—there is no one-size-fits-all approach. I do not treat ADHD, ASD, Eating Disorders, Personality Disorders, or Severe Addiction.
Cognitive Behavioral (CBT)
One of my main techniques is Cognitive Behavioral Therapy (CBT), which is a short-term therapy technique that can help people find new ways to behave by changing their thought patterns. The principle of CBT is to alter unhelpful ways of thinking and behaving and learn new coping skills to reduce emotional distress and improve daily functioning. CBT includes identifying thoughts, feelings, and behaviors, dissecting dysfunctional thoughts, and reframing them to make the thoughts more. To summarize, we work to change your perception and ways of thinking to improve how you feel! It’s important to stress that it is not about changing a negative thought to a positive one, but about making the thought more accurate to reflect the feeling or situation as it truly is.
Cognitive Behavioral Therapy for Insomnia (CBT-i)
Cognitive behavioral therapy for insomnia (CBT-I or CBTI) is a short, structured, and evidence-based approach to combating the frustrating symptoms of insomnia. CBT-I focuses on restructuring the thoughts, feelings, and behaviors that are contributing to insomnia. CBT-I focuses on exploring the connection between the way we think, the things we do, and how we sleep. During treatment, we will work to identify thoughts, feelings, and behaviors that are contributing to the symptoms of insomnia. Thoughts and feelings about sleep are examined and tested to see if they’re accurate, while behaviors are examined to determine if they promote sleep. We will also clarify or reframe misconceptions and challenges in a way that is more conducive to restful sleep. Some CBT-I techniques may involve education, sleep restriction, and relaxation training. I have 5 years of experience using this modality and have used it mainly with adults as a therapist and coach.
Eclectic
I use various therapeutic modalities based on your individual needs. I will always be person-centered (Rogerian), strengths-based, supportive, and empathetic while working together. Some treatment modalities that I may use include: Solution-Focused Brief Therapy (SFBT), Mindfulness-Based Therapy, Integrative, Expressive, Mind-Body Approaches, Motivational Interviewing, Dialectical Behavioral Therapy (DBT), Acceptance and Commitment Therapy (ACT), Attachment-Based, Culturally Sensitive, Trauma-Informed care, Trauma Focused CBT (TF-CBT), Narrative Therapy, Psychodynamic, and Psychoeducation.