New to Grow
Sheria Y. Francis, MSW, LCSW, CAADC, C-SWHC is a licensed clinical social worker and the founder of Held II Heal, LLC. She specializes in working with adults navigating trauma, addiction recovery, burnout, grief, and major life transitions. Her approach is trauma-informed and evidence-based, integrating Cognitive Behavioral Therapy (CBT), Motivational Interviewing, and mindfulness-based strategies. Sheria’s work focuses on helping individuals make sense of difficult experiences, rebuild emotional stability, and develop a stronger, more grounded sense of self.
In our first session together, here's what you can expect
Starting therapy can feel like a big step. The first session is designed to be a comfortable, low-pressure space where we begin getting to know each other. We will start by discussing what brought you to therapy and what you’ve been experiencing. You are welcome to share at your own pace—there is no expectation to talk about everything all at once. One of my strengths as a therapist is helping clients feel understood without pressure or judgment. Many people find it easier to talk than they expected because the space is steady, respectful, and collaborative. I also focus on helping you make sense of what you’re experiencing, especially when thoughts or emotions feel overwhelming or difficult to organize. As we talk, we may begin identifying possible goals for therapy, such as improving coping skills, processing past experiences, or gaining clarity about your situation. While I may offer guidance based on my clinical experience, you remain the expert on your own life. We will work together to shape goals that feel meaningful, relevant, and aligned with what you want for yourself. We will also review confidentiality, session structure, and answer any questions you may have. Most importantly, the first session is an opportunity for you to decide whether working together feels like a good fit.
The biggest strengths that I bring into our sessions
• Create emotional safety quickly • Help clients organize complex internal experiences • Balance insight with practical tools • Respect pace and autonomy • Specialize in deeper identity-level work
The clients I'm best positioned to serve
Many people seek therapy when something important in their life has shifted—trauma, burnout, addiction recovery, grief, or a major life transition—and they are trying to understand how to move forward. Sometimes people reach therapy not because their life has fallen apart, but because something inside them has quietly changed and they are trying to understand who they are now. When difficult experiences remain unprocessed for too long, people may begin to feel overwhelmed, emotionally exhausted, or disconnected from themselves. Life may appear functional on the outside while internally it feels uncertain or heavy. Therapy offers a space to slow down, reflect, and begin rebuilding clarity and stability. I work with adults navigating trauma, addiction recovery, burnout, grief, and life transitions. Many clients come to therapy wanting to better understand patterns in their thoughts and emotions, strengthen coping skills, and develop healthier ways of responding to stress and life challenges. Many of my clients are thoughtful, capable individuals who appear to be managing responsibilities well on the outside but internally feel exhausted, disconnected, or unsure of their direction after significant life experiences. I have worked extensively with individuals navigating trauma, addiction recovery, burnout, and identity changes following major life experiences. My approach is trauma-informed and evidence-based, integrating Cognitive Behavioral Therapy (CBT), Motivational Interviewing, and mindfulness-based strategies. Sessions are collaborative and focused on helping clients gain insight, develop practical tools, and create meaningful change. Over time, many clients begin to experience greater emotional clarity, stronger coping skills, improved self-understanding, and renewed confidence in navigating life’s challenges. I help people make sense of difficult experiences and rebuild a steady sense of self after life has changed in ways they did not expect.
Cognitive Behavioral (CBT)
“We examine the architecture of your thoughts.” CBT helps us identify how your thoughts, emotions, and behaviors are connected. In our work together, we will: Identify automatic thoughts that fuel distress Examine cognitive distortions (e.g., all-or-nothing thinking, self-blame) Develop more balanced, reality-based perspectives Practice structured tools (thought records, behavioral experiments) How I uniquely use CBT: I don’t just challenge thoughts—I connect them to identity patterns, especially in: Addiction recovery Invisible grief Self-worth and performance identity 👉 This turns CBT from symptom management into identity-level change
Racial trauma treatment
Racial trauma is not just about isolated events. It can be: Chronic Systemic Intergenerational In our work, we may explore: Experiences of discrimination, microaggressions, or exclusion The emotional toll of navigating unsafe or invalidating spaces Internalized messages about worth, identity, or belonging The impact of code-switching, hypervigilance, or overperformance
Dialectical Behavior (DBT)
“We build emotional steadiness without losing your humanity.” DBT focuses on helping you manage intense emotions while staying grounded and effective. In our work, you’ll learn: Distress tolerance (how to get through overwhelming moments safely) Emotion regulation (understanding and stabilizing emotional patterns) Interpersonal effectiveness (communicating needs clearly and respectfully) Mindfulness (staying present instead of reactive) How I uniquely use DBT: DBT becomes your stabilization system—especially when: Emotions feel too big to process You’re navigating urges (substance use, avoidance, shutdown) 👉 It creates safety so deeper work can happen.
Internal Family Systems (IFS)
“We get to know the different parts of you—not to fix them, but to understand them.” Parts work recognizes that we all have different internal “parts,” such as: A protective part (e.g., avoidance, substance use) A critical part (inner voice of judgment) A wounded part (holding pain, grief, or fear) In our work: We identify and understand these parts Reduce internal conflict Strengthen your core self (the grounded, observing part of you) How I uniquely use parts work: Especially powerful for: Addiction (understanding what the behavior is protecting) Identity reconstruction Long-standing internal conflict 👉 Instead of fighting yourself, you learn to work with yoursel
Mindfulness-Based Therapy
“We slow the moment down so you can actually live inside it.” Mindfulness helps you observe your internal experience without immediately reacting to it. In practice, this includes: Awareness of thoughts without over-identifying with them Grounding techniques for anxiety and overwhelm Breath and body-based regulation Learning how to “pause” before reacting How I uniquely use mindfulness: Not as silence or detachment—but as intentional awareness, especially for: Rumination Trauma triggers Emotional overwhelm 👉 Mindfulness becomes your internal anchor, not an escape. Additionally, I Use a Trauma-Informed Approach: 🛡️ Trauma-Informed Care “Everything we do is guided by safety, trust, and respect for your story.” Trauma-informed therapy means we recognize the impact of past experiences without forcing you to relive them. This approach ensures: Emotional and psychological safety Collaboration (you are not “talked at”) Respect for pacing (no rushing the process) Awareness of how trauma affects the body, identity, and relationships How I uniquely apply this: I track nervous system responses, not just symptoms I pay attention to what your system can tolerate, not just what needs to be explored 👉 Healing happens without re-traumatization.