Online Therapy for Life Transitions in Maine & New Hampshire
Some changes are chosen, and some aren’t. Either way, a big transition can leave you feeling unmoored: anxious about what’s next, grieving what’s behind you, or unsure who you are now that the old version of your life is gone. It isn’t weakness, and you don’t have to have it figured out.
I provide online therapy for adults located in Maine or New Hampshire who are going through a major change. I combine evidence-based approaches, including CBT, DBT skills, and EMDR, with mindfulness and body-based practices to help you get through it and come out with more clarity.
What counts as a life transition?
A life transition is any significant change that shifts your routines, relationships, identity, or sense of the future. Even good changes can be stressful, because every change involves some kind of loss. Common ones include:
- Relationship changes: breakups, divorce, separation, a new relationship, getting engaged or married, or moving in together
- Career changes: a new job, job loss, burnout, a career change, retirement, or returning to work
- Becoming a parent, or changes in your family, such as a child leaving home. Learn more here
- Loss and grief: the death of someone close, or the end of a chapter you hadn’t planned to close
- Moving: a new city, a new state, or leaving a community you’ve known
- Health changes: a diagnosis, recovery from illness or injury, or changes in what your body can do
- Identity shifts: turning a certain age, coming out, changing beliefs, or realizing you want something different
- Caregiving: taking care of a parent or a loved one
- Recovery: getting sober or making a major change in how you cope. Learn more here
Signs a transition is weighing on you
Emotionally
- Feeling anxious, sad, irritable, or numb
- Missing your old life even when the change was your choice
- Guilt, self-doubt, or a sense of having “failed”
- Feeling stuck between who you were and who you’re becoming
In your thinking
- Constant “what if” or “what now” thoughts
- Replaying decisions
- Difficulty making choices, big or small
- Comparing your life to everyone else’s
In your body and behavior
- Trouble sleeping or concentrating
- Withdrawing from people
- Overworking, overplanning, or avoiding the change altogether
- Using alcohol or other substances to cope more than you’d like
If these have lasted a while, or they’re getting in the way of daily life, it may help to talk to someone.
Why transitions are so hard
Humans rely on routine and a sense of identity, and transitions disrupt both. Your brain has to recalibrate, often while you’re also dealing with real practical demands. A few things make it harder:
- Loss comes with change, even when you wanted it.
- Old patterns show up. Transitions often bring up earlier experiences, anxious attachment, perfectionism, or fear of being left behind.
- You may be the one holding everything together for other people while you’re struggling yourself.
- There’s often no script, and little acknowledgment that what you’re going through counts.
Understanding this helps you stop treating it as a personal failure.
How I help
My approach is collaborative and practical, and I tailor it to what you’re facing.
- Making sense of where you are. We name what’s changed, what you’ve lost, and what you’re moving toward. Putting words to it often brings relief.
- CBT to work with the anxious or self-critical thinking that often comes with change
- DBT skills to handle overwhelm, tolerate uncertainty, and communicate with people during hard conversations
- EMDR when a transition brings up older experiences, such as loss, trauma, or earlier painful changes. Learn more here.
- Mindfulness and body-based practices to settle your nervous system when you’re stressed or sleeping poorly
- Attachment-informed work when a transition affects your relationships or your sense of security. Learn more here.
- Values and direction. Once you have more stability, we look at what you want next and how to move toward it, without pushing you to decide before you’re ready.
What working together looks like
- A free 15-minute consultation to talk about what’s going on and see if we’re a good fit
- A collaborative start, where we talk about what’s changed and what you want from therapy
- Support at your pace. Some people want tools for the next few weeks, and others want deeper work
- Honest conversations, with no shame about how you’re handling things
- Online sessions over secure video, from wherever you feel comfortable
I provide individual therapy only, so I don’t offer couples or family therapy. I’m happy to work with you on how a transition affects you and your relationships, including when a loved one is struggling.
I provide therapy to adults who are located in New Hampshire or Maine at the time of the session. In New Hampshire, I’m licensed as an LCMHC and MLADC. In Maine, I’m licensed as an LCPC.
frequently asked Questions about therapy for life transitions
Do I need a diagnosis to start?
No. You don’t need to have a diagnosis, and you don’t need to be in crisis. A hard transition is reason enough to seek support. A diagnosis may be required if you are planning to use insurance.
How do I know if what I’m feeling is normal adjustment or something more?
Stress, sadness, and uncertainty are normal during big changes. It’s worth reaching out if these feelings last for weeks, get worse, or interfere with sleep, work, relationships, or your ability to function. We can sort out what you’re dealing with together.
I wanted this change. Why am I struggling?
Because change involves loss, even when you chose it. It’s common to feel excited and grieving at the same time. One doesn’t cancel the other.
Can therapy help me make a decision?
Yes. I won’t tell you what to do, but I can help you get clear on what you value, what’s getting in the way, and what feels right.
Is this the same as anxiety or depression therapy?
They overlap. Many transitions bring anxiety or low mood. If what you’re facing is better described as an anxiety disorder, we’ll talk about that, and see my anxiety page. Either way, you don’t need a label to get support.
How long does therapy for a transition take?
It varies. Some people find a few months helpful, and others want longer-term support. We’ll review progress together.
Do you work with grief?
Yes, in the context of life transitions.
Do you work with couples or families going through a transition?
No. I provide individual therapy only.
What if I’m also struggling with substance use?
I’m a Master Licensed Alcohol and Drug Counselor in New Hampshire and can address substance use alongside a transition. See my addiction counseling page.
Which states do you serve?
Adults located in New Hampshire or Maine at the time of the session.
Do you take insurance?
Yes. Learn more here.
Ready to talk?
You don’t have to have the next step figured out. If you’re ready to talk about what’s changing, I offer a free consultation for adults in Maine and New Hampshire.
If you’re in crisis or having thoughts of harming yourself, call or text 988. This page is for education and isn’t a substitute for professional mental health care.