Fiona Kay
Do you feel like you're constantly trying to meet expectations, keep everyone happy, or prove that you're doing enough? Maybe you've built a life that looks good on paper, but underneath, you're anxious, overwhelmed, or wondering why you still don't feel good enough. I understand how exhausting it can be to navigate a world that puts so much value on achievement and productivity. My own lived experience informs the empathy I bring to therapy, and I'm passionate about helping people move away from unrealistic expectations and toward a life that feels more authentic and fulfilling. I'm a therapist who values warmth, collaboration, and a healthy dose of humor. Together, we'll explore what's keeping you stuck, build practical tools to manage anxiety and stress, and help you develop a kinder relationship with yourself. Whether you're navigating depression, low self-esteem, relationship challenges, or a major life transition, you don't have to figure everything out alone. Outside of therapy, you'll find me at concerts, traveling, or hanging out with my dogs, Duke and Boomer.
First session
Starting therapy can feel intimidating, especially if you're used to handling everything on your own. Our first session is an opportunity to get to know each other, talk about what's bringing you to therapy, and identify what you hope to change. We'll explore your strengths and challenges and develop a plan that fits your needs. Therapy with me is collaborative, warm, and judgment-free. Progress doesn't have to mean changing everything overnight. It might look like setting a boundary without feeling consumed by guilt, quieting your inner critic, communicating more effectively with your partner, or finally giving yourself permission to rest. I work with adults experiencing anxiety, depression, low self-esteem, stress, life transitions, trauma-related concerns, and relationship or family difficulties.
Strengths
I bring empathy, curiosity, humor, and practical guidance to our work together. My own experiences with anxiety and stress help me appreciate how difficult it can be to make changes when your inner critic is telling you that you're doing everything wrong. I want therapy to feel like a space where you can show up as you are, without needing to have the right words or pretend that everything is fine. We'll work together to understand your patterns, make sense of your experiences, and find strategies you can actually use in everyday life.
Ideal clients
You've learned to be dependable, capable, and strong. People count on you, and you usually find a way to get things done. But behind the scenes, you might be overwhelmed, resentful, anxious, or struggling to identify what you need. You might be a good fit for therapy with me if you: Have trouble saying no without feeling guilty. Feel responsible for other people's emotions or happiness. Struggle with perfectionism, overthinking, or an unrelenting inner critic. Feel guilty when you're resting or not being productive. Have difficulty expressing emotions or asking for support. Feel like you're doing everything you're supposed to do but still aren't happy or fulfilled. Find yourself giving more than you receive in relationships. Want to live according to your own values rather than everyone else's expectations. You don't have to wait until you're at a breaking point to deserve support. Therapy can help you build healthier relationships, develop self-compassion, and create a life that feels more sustainable.
Treatment methods
Trauma-Focused CBT
I use cognitive behavioral approaches to help you understand the connections between your thoughts, feelings, and behaviors. Together, we can identify patterns that contribute to anxiety, shame, and distress and develop more helpful ways of responding. Trauma-focused interventions are incorporated when appropriate to your needs.
Dialectical Behavior (DBT)
DBT skills can help you navigate intense emotions, tolerate distress, communicate more effectively, and set boundaries. We'll focus on practical strategies you can use in everyday situations.
Internal Family Systems (IFS)
IFS offers a compassionate way to understand the different parts of yourself, including the perfectionist, the people-pleaser, or the inner critic. Rather than fighting these parts, we'll explore what they're trying to protect you from and work toward responding to yourself with greater curiosity and compassion.
Mindfulness-Based Therapy
Mindfulness is about learning to slow down, tune into what you're experiencing, and be more present in your everyday life. Together, we'll explore simple techniques to help you manage racing thoughts, feel less overwhelmed, and respond to difficult emotions without being so hard on yourself. The goal is to help you feel more grounded, develop a better understanding of yourself, and find a little more breathing room in the midst of life's chaos.
Somatic
Our mind and body are closely connected, and stress can show up in more ways than we realize. We'll explore how your body responds to stress, anxiety, and overwhelming emotions while practicing techniques to help you feel more grounded, connected, and at ease. This may include breathing exercises, gentle movement, body awareness, and nervous system regulation strategies. The goal is to help you better understand your body's signals and develop tools to navigate stress with greater awareness and self-compassion.
Location
Virtual sessions