Find Your Footing. Clear Your Mind.

Online anxiety therapy for high-achieving women in MN and WI.

Tree canopy showing grounding and safety with anxiety therapy with Shepherd Therapy

When “Doing it All” is Costing You Everything

Anxiety often wears the mask of productivity. On the outside you’re capable, dependable, and always showing up. Inside, your mind rarely rests. The mental “tabs” stay open, your body stays tense, and true calm feels just out of reach.

Whether you’re navigating the constant “what-ifs”, perfectionism, burnout, or the emotional weight of chronic illness, your experience is real and valid. Integrative mental health therapy offers a space to slow down, gain mental flexibility, calm your nervous system, and find steadiness again.

Recognizing the Patterns of Overwhelm

Overactive Mind

Quieting the constant “what if’s” and mental loops of generalized anxiety.

Physical Intensity

Restoring a sense of safety to your nervous system during waves of panic or dread.

The Invisible Toll

Navigating the emotional weight and flare-ups of chronic illness.

Healing the Body’s Story: From the Storm to the Shore

THE STORM: ALWAYS ON AND ANXIOUS

The Future-Tripping Mind You are constantly “tabbed out”, mentally rehearsing tomorrow while you’re trying to be present today.
The Keyed-Up Body Physical weight of tension show up as shallow breathing, a tight chest, digestive unrest, or unpredictable energy levels.
The Over-Functioning Trap Saying “yes” to every request because you feel like you should be able to handle it all, even when you’re running on empty.
The Constant Inner Critic A loud internal voice that points out every tiny mistake, making you feel like you’re never doing enough.

THE SHORE: INTENTIONALLY GROUNDED AND CALM

A Quieted Inner Noise You can finally sit down for a movie or a meal without your mind drifting to a never-ending to-do list. Being present is enjoyable and something you seek.
A Body that Feels Settled You notice when tension starts to creep in, and you have the tools to let it go before it takes over. Rest and relaxation are your vibe.
The Power of “Not Right Now” The ability set a boundary without the heavy weight of guilt, finally prioritizing your own mental capacity.
A Softer Inner Voice You’ve replaced constant self-judgement with self-compassion and a true sense of worth and being “good enough.”

You are allowed to rest.

A Grounded Path to Sustainable Calm

Integrative and holistic therapy tree - Shepherd Therapy

Integrative Mental Health Support

Anxiety is a whole-body experience. Together, we explore the connections between your mind, body, and spirit to regulate your nervous system and build a sustainable sense of stability.

Collaborative guidance

You are the expert on your life. I provide the tools to help you navigate perfectionism and anxiety, guiding you back to your own inner compass.

Lasting Change

We move beyond “just getting by”. We work to quiet the panic and mental noise at the root, so you can stop performing and start living with genuine ease.

Common Questions

It’s normal to have questions about the therapeutic process. Here are answers to a few common concerns that come up.

Anxiety therapy is a collaborative process that helps you identify the root causes of your worry while teaching practical tools to calm your nervous system.

The Goal Moving from a state of high alert to feeling grounded and in control.
The Approach We use evidence-based strategies to manage physical symptoms and mental loops.

If worry, fear, or physical tension are making it difficult to sleep, focus, or enjoy your daily life, therapy can provide relief.

Signs to Look For Feeling constantly on edge, avoiding social situations due to fear, or experiencing physical symptoms like chest tightness or fatigue that are not directly connected to another medical health diagnosis.
The Benefit You don’t need to be in a “crisis” to start. Therapy is highly effective for catching burnout before it becomes overwhelming.

I specialize in supporting women navigating generalized anxiety, panic attacks, and the unique stress of life transitions.

Specialized Focus I have extensive experience with health-related anxiety and “high-functioning” anxiety—where you look like you’re holding it all together but feel like you’re a mess inside.
Customized Care We don’t use a “one-size-fits-all” approach. Your treatment plan is built around your specific triggers and lifestyle.

No, while I have specialized training in medical-related trauma and chronic illness, I work with many clients who are physically healthy but struggling emotionally.

Common Concerns I frequently see women navigating multiple roles and demands, life changes, or general anxiety who simply want a therapist who understands how the mind and body are connected.
Inclusive Support My practice is open to anyone seeking a compassionate, trauma-informed space to process anxiety and stress.

An integrative approach to anxiety therapy treats you as a whole person, combining emotional health, stress patterns, and your body’s physical responses into one personalized plan.

The Foundation This approach is grounded in evidence-based practices that focus on increasing your resilience and improving your daily functioning.
A Mind-Body Focus We look at how your environment, relationships, and well-being are interconnected to support long-term mental wellness.
Professional Boundaries While I am familiar with functional medicine approaches to health, I do not prescribe medications, supplements, or special diets, as these fall outside my professional scope of practice.
Collaborative Care You can visit my Integrative Healthcare Directory resource page for additional recommendations for integrative and functional medicine professionals.

It’s common to notice an increased awareness of your symptoms early in therapy, but the process moves at a pace designed to keep you feeling safe and supported.

Temporary Discomfort This initial “uncomfortable” phase often happens as you start to process patterns you may have previously ignored or suppressed.
A Guided Pace We won’t rush; therapy is tailored to your capacity, ensuring you don’t feel overwhelmed.
Immediate Tools From the start, you will learn specific grounding tools and coping strategies to help you manage these feelings as they arise.
The Long-Term Goal Increasing your awareness is a necessary step toward building the skills you need for lasting relief and stability.

Detailed information regarding session rates and payment options can be found on my FAQ & Fees page.

Transparent Pricing I believe in clear financial expectations so you can plan your care without surprises.
Consultation I offer a free 15-minute consultation to answer your questions and help you decide if my approach is the right fit for your needs.

Do you offer other types of therapy?

Yes, check out the comprehensive integrative mental health therapy services, trauma therapy and chronic illnesss support.

Ready to Find Your Steady Ground?

You don’t have to have it all figured out to start.

Schedule a Free 15-Minute Consultation