Heather Lopez
Hey there! I’m Heather Lopez — Licensed Clinical Social Worker/ Licensed therapist, Postpartum Support Specialist, and Mom who's probably reheating her coffee for the third time as we speak. I’m passionate about helping women navigate the messy, overwhelming, and sometimes unexpected parts of life. Becoming a mom changed everything: my sleep schedule, my wardrobe, my tolerance for loud plastic toys — and most importantly, my perspective on what real support looks like during the postpartum period. Spoiler alert: it’s not just "nap when the baby naps" or unsolicited advice from your neighbor's cousin.
Therapy for Moms Who Are “Fine” (But Not Really)
I specialize in supporting women through pregnancy, postpartum transitions, motherhood, anxiety, depression, work-related stress, and relationship and family challenges. I help moms who feel overwhelmed, anxious, or like they've somehow lost themselves in the diaper aisle at Target (emotionally, not literally — though I’ve been there too). My approach is warm, collaborative, and rooted in the belief that you deserve a space where you can show up as you are—without judgment or the pressure to have it all figured out. Whether you're dealing with postpartum anxiety or depression, adjusting to your new identity, or just need someone to remind you that you're not failing — you're just in the middle of a major life transition — I’ve got you!
First session
Your first session is really about getting to know each other and figuring out what brought you to therapy. We'll talk about what's been going on, what feels heavy right now, and what you'd like to be different. I'll ask questions, but there's no pressure to have the perfect answers or share everything all at once. We'll explore your concerns, identify what support might be helpful, and begin discussing goals that feel meaningful and realistic for you. You'll also get a feel for my approach and have the opportunity to ask questions along the way. And listen, you don't need to show up with a perfectly organized explanation of why you're here. You can cry, ramble, laugh, say "I don't even know where to start," or tell me you've been holding it together with caffeine and sheer determination. We'll figure it out together. My goal is for you to leave feeling heard, comfortable, and with a better sense of what our work together can look like. No judgment, no pressure to have it all figured out. Just a place to start.
Strengths
My approach is warm, real, collaborative, and occasionally sprinkled with a little humor because therapy doesn't always have to feel so serious. Life be "Life'n" and sometimes we have to laugh to keep from crying - LOL. I can sit with you in the uncomfortable moments, give you space to vent, and remind you that your feelings are valid. But I’m also not afraid to lovingly challenge you when it’s time to look at things differently. In our sessions, you can expect more than someone simply nodding and asking, "And how does that make you feel?" We'll explore patterns, unpack the expectations you've placed on yourself, and work on practical ways to navigate life outside of therapy. I draw from approaches like CBT and ACT to help you understand your thoughts, reconnect with your values, and make changes that actually feel realistic. I want you to feel comfortable enough to show up as your full self—no need to filter, sugarcoat, or pretend you're fine. We can laugh, cry, unpack some things, and occasionally have those "wait a minute..." moments together. My goal isn't to tell you how to live your life; it's to help you feel more confident in figuring out what works for you.
Ideal clients
My ideal clients are people who are used to being the strong one but are starting to realize that constantly holding everything together is exhausting. Maybe you're navigating pregnancy, postpartum, motherhood, relationship challenges, work stress, anxiety, depression, or simply trying to figure out who you are in this season of life. You might be the mom who loves her children but misses the person she was before motherhood. The woman who has a million things on her plate but feels guilty asking for help. Or the one who grew up hearing "be strong," "keep pushing," and "don't let them see you sweat," but is quietly wondering when someone will show up for you. I especially enjoy working with women who are ready to better understand themselves, recognize unhealthy patterns, establish boundaries, and stop putting their needs at the bottom of everyone's to-do list. You don't have to come to therapy with all the answers or even know exactly where to start. Maybe you want practical tools, maybe you need space to process, or maybe you're ready for someone to lovingly challenge you when you need it. You can come as you are. You don't have to have it all figured out, and you definitely don't have to be "fine" here.
Origin story
I became a therapist because I believe women deserve a space where they don't have to be the strong one all the time. You know, the one who holds everybody together, remembers everyone's birthday, handles the family group chat, shows up for everybody, and somehow still gets asked, "But what's for dinner?" As a bi-racial woman and a mom, I understand how cultural expectations, family responsibilities, and the pressure to keep pushing through can make it difficult to prioritize yourself. For many Black and Latina women, we've heard some version of "be strong," "pray about it," "don't tell everybody your business," or "you'll figure it out." And while strength is something to celebrate, you shouldn't have to be exhausted to prove you have it. I became a therapist because I want women to have a space where they can take off the cape, unpack the hard stuff, laugh when they need to, cry when they need to, and figure out who they are outside of everyone else's expectations. You don't have to wait until you're completely burned out to ask for support. You deserve it now, sis.
Ongoing work together
Think of our work together as creating a roadmap, not following a rigid set of directions. We'll start by identifying what's bringing you to therapy, what you want to feel or do differently, and what meaningful progress looks like for you. Together, we'll develop Specific, Measurable, Achievable, Relevant, and Time-bound goals (yes, actual SMART goals!) that fit your life, not some picture-perfect version of it. We'll check in regularly, celebrate the small wins, work through the setbacks, and adjust our approach as your needs change. Our sessions may include exploring patterns, challenging unhelpful thoughts, practicing boundaries, building coping skills, and reconnecting with your values. You'll have opportunities to reflect on what's working, what's not, and how you're applying what we discuss outside of sessions. Progress isn't always a dramatic breakthrough. Sometimes it's setting a boundary without feeling guilty, responding instead of reacting, asking for help, or finally recognizing that you don't have to do everything yourself. We'll pay attention to those moments, too. The goal is for you to leave therapy with more than insight. I want you to walk away with practical tools, greater confidence, and a better understanding of yourself so you can navigate life in a way that feels more intentional and aligned with who you want to be.
Treatment methods
Acceptance and commitment (ACT)
I use Acceptance and Commitment Therapy (ACT) to help clients develop a healthier relationship with their thoughts and emotions rather than feeling like they have to control, avoid, or push away every uncomfortable feeling. Together, we'll explore what's within your control, identify the values that matter most to you, and work toward making choices that align with the life you want to live. Sometimes that means learning to sit with uncomfortable emotions, setting boundaries, letting go of unrealistic expectations, or recognizing when you're spending too much energy trying to control things outside your control. We'll focus on practical strategies that help you move forward, even when life isn't going exactly as planned. The goal isn't to eliminate every difficult feeling or have everything figured out. It's to help you make room for being human while still showing up for yourself and the things that matter most.
Cognitive Behavioral (CBT)
I use Cognitive Behavioral Therapy (CBT) to help clients understand how their thoughts, feelings, and behaviors influence one another. Sometimes, the way we interpret a situation can increase our anxiety, fuel self-doubt, or leave us feeling stuck in patterns that aren't serving us. Together, we'll identify unhelpful thinking patterns, challenge negative self-talk, and explore alternative ways of looking at situations. We'll also work on practical coping strategies that you can use outside of our sessions. Whether it's navigating mom guilt, setting boundaries, managing anxiety, or getting caught in the "what if" spiral, CBT can help you respond to life's challenges with greater awareness and confidence. The goal isn't to force positive thinking, but to develop more balanced perspectives and healthier ways of responding to what's happening around you.
Solution-Focused Brief Treatment
I use Solution-Focused Brief Therapy to help clients identify their strengths, recognize what's already working, and focus on realistic steps toward meaningful change. Rather than spending all of our time focusing on what's going wrong, we'll explore your goals, identify resources you already have, and build on the small changes that can make a difference. Whether you're navigating motherhood, work stress, relationship challenges, or a major life transition, we'll focus on what moving forward looks like for you.
Strength-Based
I incorporate a strengths-based approach to help clients recognize the abilities, experiences, and personal qualities they may overlook when life feels overwhelming. Sometimes we're so focused on what we aren't doing well that we forget how much we've already navigated. Together, we'll identify your existing strengths, build confidence, challenge negative self-perceptions, and recognize that asking for support doesn't take away from your strength. The goal is to help you see yourself beyond your struggles and recognize the tools you already bring to your own growth.
Mindfulness-Based Therapy
I incorporate mindfulness strategies to help clients slow down, become more aware of their thoughts and emotions, and feel more grounded in the present moment. When life feels like a never-ending to-do list or your mind is constantly jumping to the next problem, it can be difficult to recognize what you need. We'll explore practical techniques such as grounding, breathing exercises, and mindful awareness to help manage stress, navigate uncomfortable emotions, and create moments of intentional pause throughout your day.
Location
Virtual sessions