Using a blood pressure cuff, I can show you how to reduce high blood pressure in 3 minutes.  Once you get the idea, it will become easier to recognize stress triggers and bring your stress level down in minutes.  After integrating this stress management skill, we can address the sources of stress in your life and develop ways to deal with stress and pressure at work and in life.


Worrying too much, worrying about too many things…


Do you have panic attacks? Do you feel like you can’t breathe even though your lungs are fine? Feel like you’re having a heart attack even though you know your heart is healthy and it’s not the problem? Feel like the world is going to end? That’s a panic attack, also known as an anxiety attack. Panic attacks are actually a body-mind problem. The best way to deal with them is to work with a therapist who understands the psychology of panic. (That’s me.) Panic attacks are the easiest psychological issue to bring under control.  I’ve helped people who could not leave their homes learn to manage and ultimately prevent panic, and even learn to drive.  People who thought they had heart problems or experienced moments when they felt they were going crazy learned through therapy with me that they had panic attacks.  They learned how to stave off panic attacks.  If they hadn’t yet learned to stop panic attacks completely and triggers added up too high to be able to prevent a panic attack from starting in the first place, they learned how to stop one and how to reduce the intensity of a panic attack.  Some people with heart problems also have panic attacks.  I’ve helped clients to resolve the confusion, to learn to feel the difference and learn to stop having panic attacks.  One client saved over $10,000 in Emergency Room visits during the year they worked with me and never needed to go the Emergency Room again for panic attacks.


The challenges of being an expatriate, returning from a foreign country, or moving to yet another are many.  Even though your head knows that what you’re experiencing is normal, it is still hard to deal with the feelings.  You know you have to deal with cultural differences, and maybe different languages.  You know about cross-cultural communication, but you still feel homesick, frustrated, and never feel at home, whether you’re in your native country or not.
Making friends is different.  Often, people in your new country already have all the friends they need and their family commitments on weekends don’t leave them room for anyone new.  You feel guilty about the family you left behind, and guilty about bringing the rest of the family abroad.  You grew up in one culture, the kids grew up in another, and you’ve transitioned yet again.
Retirees transitioning to a new country have to integrate lifestyle and income changes as well.  What does one do with all that free time?  It’s an adventure, and it’s fun, but it can also be lonely, disorienting, and fatiguing.
When being an expat or retirement causes distress, stress, anxiety, panic and trauma can resurface.  That’s what I’m here for.
As a teen, I went to high school in England and took Advanced Levels, including French.  In college I studied Spanish and went to live in Mexico.  As an adult, I lived in Italy, learned Italian, managed all the concomitant tasks of running a household and working in Italy.  Currently I am commuting back and forth between Poland and the US.  I live the life of an expat / nomad and I can help you do so as well.


Low self-esteem, feeling you are not enough, or not good enough are frequently brought into being by negative messages received during childhood.

Internalization is the process by which we take what we hear and learn to say it to ourselves.  It’s useful, because this is how we learn about the world.  For example, we learn to say to ourselves, “Walking in the street is dangerous.  I need to be careful to stay on the sidewalk.”  This internal knowledge becomes so obvious to us that it becomes automatic.  We stop needing to say it to ourselves.  We simply incorporate this self-talk into our behavior.

However, internalizing negative messages can be harmful.  Sometimes, we internalize “I am bad.”  “I am not enough.”  “It’s my fault.”  “I made that bad thing happen.”  “I’m not safe.”  “Life is scary.”  Some negative messages come from parents who were intentionally demeaning.  Others come from internalizing negative messages that were unintentional or based on a misunderstanding in childhood.

It doesn’t matter what the origin is of your negative thoughts. We can process them and help you release them.  You can completely reverse negative beliefs that you have internalized.  You can change your ways of thinking and your feelings about yourself through therapy.  It is an amazing process.  It feels like a burden has been lifted.  It allows you to completely reconceptualize who you are, where and what you come from and who you can be in life.  It frees you to be the you that you want to be.


Medical problems earlier in their lives led some clients to have current problems with anxiety, worry or anger.  The experience of being hospitalized or being treated differently due to medical problems can be traumatizing as well.


I’ve also helped people who had anxiety, difficulty sleeping, nightmares, poor concentration, felt detached, depressed, or guilty.  Until they talked about their past with me, some people did not even realize that their symptoms were caused by traumatic experiences.  Some had a car accident.  Others had been traumatized in adulthood.  Some had their lives threatened.  Some witnessed domestic violence perpetrated on a parent, or child abuse perpetrated on a sibling or other child.  Others experienced punishment, beatings, and denigration in childhood.  Some had unpredictable parents, parents whose alcoholism or drug use made them unreliable, undependable caregivers.  Others felt guilty for what they had not prevented or for what happened to people around them.  These are all traumas.
Trauma causes a surprising range of problems, including stress, anxiety, insomnia and Post-Traumatic Stress Disorder (PTSD).  I have helped many clients with PTSD to travel an empowering arc from realization, to anger at the perpetrator, to compassion for themselves, to understanding and making peace with their past.  They came to a place of strength and resilience.  At the end, they felt that they were beautiful human beings with a life-story of triumph.


Big T trauma can occur when someone’s life is threatened or when a person witnesses someone’s life being threatened.  Small t trauma is not life threatening but can result in the symptoms of PTSD (nightmares, sleep problems, hyper vigilance, feeling disconnected or detached from what is going on around you).  Some examples of little t trauma include discrimination, poverty, bullying and medical trauma.


Healing from trauma is a delicate situation.  If we decide we’re a good client-therapist / counselor fit, we would proceed step-by-step and we would check in every step of the way to determine whether it would be appropriate to continue the healing process in online therapy.  If you are emotionally stable, do not dissociate, show signs of resilience such as steady employment, support from family and friends, and the ability to cope with the challenge of processing your trauma history by online therapy, we can start the preliminary preparation for trauma therapy and try it online.  If that goes well, we can reprocess bad experiences and trauma.  As we do so, your brain will literally heal. It will build new neural networks, new sequences of thought and new emotions.
If, on the other hand, you experienced childhood trauma and as a result have unstable emotions or dissociation, online therapy is not the right way to help you heal from it.  It would be important for you to do therapy / counseling with an experienced trauma therapist / counselor in person. is a good source for referrals. Most countries have a national EMDR Association which provides referrals as well.