Nationwide Online Coaching for Teens and Adults
You do not need to be in crisis, have a diagnosis, or know exactly what you want to change to benefit from having a supportive space to reflect, learn, and grow. Sometimes you know where you want to go but have difficulty getting there. Sometimes life has changed and you are trying to determine what comes next. Other times, you may simply want to understand yourself better, develop useful skills, or live with greater intention.
Coaching provides a collaborative space to explore what matters to you, identify possibilities for change, develop practical skills, and take meaningful steps toward the life you want to build.
Online coaching is available to teens and adults nationwide throughout the United States.
What Is Coaching?
Coaching is a nonclinical service focused on personal growth, skill development, goals, behavior change, well-being, and navigating everyday challenges. Rather than diagnosing or treating mental health conditions, coaching focuses on where you are now, what matters to you, and what you would like to develop, change, strengthen, or explore.
There is no single formula for coaching. Some people arrive with a specific goal they want to accomplish. Others want support developing healthier routines, navigating a transition, communicating more effectively, clarifying their values, or becoming more intentional about how they respond to challenges.
Our work can be reflective and practical. We may explore patterns, identify barriers, practice skills, consider different perspectives, clarify priorities, or develop concrete next steps. What we focus on and how we work together can evolve based on your needs, preferences, and goals.
Reasons People Seek Coaching
People pursue coaching for many different reasons. You may be looking for support with:
Stress and overwhelm
Coping skills
Emotional awareness and regulation skills
Goals and motivation
Habits and routines
Procrastination and follow-through
Communication
Boundaries and assertiveness
Relationships and interpersonal skills
Confidence and self-trust
Decision-making
Identity and self-understanding
Values and meaning
Mindfulness and self-compassion
Resilience and well-being
Health and wellness goals
Work-life balance
Life transitions
Personal growth
You do not need to fit neatly into one of these areas. Coaching can begin with whatever feels most relevant to your life right now.
You Do Not Have to Have Everything Figured Out
Coaching is sometimes portrayed as a process for people who already know exactly what they want and simply need accountability to accomplish it. That can be part of coaching, but it does not have to be.
You may have several competing priorities. You may know that something is not working without knowing what needs to change. You may be considering different possibilities, questioning assumptions you have carried for years, or trying to determine what actually matters to you.
Uncertainty can be a legitimate starting point.
Our work can create space to slow things down, become curious about what is happening, identify what is within your control, and explore possible directions without requiring you to have the answer before you begin.
A Collaborative Approach
Coaching with me is collaborative rather than prescriptive. I am not here to tell you what your life should look like, define success for you, or hand you a formula that you are expected to follow.
You bring knowledge of your own life, experiences, priorities, identities, relationships, strengths, and circumstances. I bring curiosity, support, practical tools, questions, perspective, and an interdisciplinary background in human behavior, mental health, healthcare, mindfulness, integrative health, and behavior change.
Together, we can explore what is happening, identify what matters to you, and determine what might be useful. You are encouraged to ask questions, disagree, change direction, experiment with different approaches, and tell me when something does not fit.
Practical Skills for Everyday Life
Sometimes insight is useful. Sometimes you need something you can actually do.
Coaching can include learning and practicing skills that help you navigate everyday situations more intentionally. Depending on your goals, this may include strategies related to mindfulness, communication, problem-solving, relaxation, self-compassion, emotion regulation, decision-making, goal setting, habits, boundaries, and responding to difficult moments.
We can explore different strategies together and determine which ones make sense for you. A skill does not have to work perfectly to be useful, and no single strategy works for everyone.
You can also explore the Coping Skills & Exercises library for practical exercises and strategies that can complement our work together.
Values, Meaning, and Direction
Goals can be easier to pursue when they are connected to something that actually matters to you.
Coaching can provide space to examine your values, priorities, relationships, commitments, and sense of meaning. You may explore questions such as what you want more of in your life, what deserves your time and energy, what you want your choices to represent, or whether the goals you have been pursuing still belong to you.
Values do not have to provide a perfect roadmap. They can provide direction when there is no obvious answer.
Our work may involve clarifying what matters, noticing where your current life feels aligned or misaligned with those values, and identifying realistic ways to move toward what is important to you.
Mindfulness and Self-Compassion
Personal growth does not have to begin with criticizing yourself.
Mindfulness can help you notice thoughts, emotions, physical sensations, habits, and reactions with greater awareness. Self-compassion can offer another way of responding when life is difficult, when you make mistakes, or when change takes longer than expected.
Coaching may incorporate mindfulness, meditation, self-compassion practices, present-moment awareness, breathing and relaxation exercises, or other approaches that help you develop a different relationship with your internal experiences.
The goal is not to eliminate every uncomfortable thought or feeling. Sometimes the work is learning how to respond differently when they appear.
Habits, Motivation, and Behavior Change
Knowing what you want to do and consistently doing it are different things.
Behavior change can be influenced by motivation, environment, routines, expectations, competing priorities, available resources, previous experiences, and how realistic a goal actually is. When something is difficult to maintain, the answer is not always more willpower.
Coaching can help you examine what supports or interferes with change, develop realistic goals, experiment with different strategies, build routines, recognize progress, and adjust your approach when something is not working.
Instead of treating setbacks as proof that you have failed, we can use them as information about what may need to change.
Mind and Body
How you move through daily life is influenced by more than your thoughts.
Sleep, movement, stress, physical health, routines, relationships, environment, rest, and the ways you respond to your body can all affect well-being. My interdisciplinary background includes mindfulness, meditation, yoga, integrative health, relaxation practices, and other mind-body approaches.
When relevant to your goals, coaching can incorporate greater awareness of these connections and explore practices that support your overall well-being.
There is no expectation that wellness needs to look a particular way. We can focus on approaches that are realistic, accessible, and meaningful within your actual life.
Navigating Life Transitions
Change can be difficult even when it is wanted.
A new relationship, graduation, career change, relocation, caregiving role, changing family dynamic, retirement, shift in identity, health-related adjustment, or other transition can raise questions about priorities, relationships, routines, expectations, and what comes next.
Coaching can provide a place to think through these transitions intentionally. We may explore what you are leaving behind, what you are moving toward, what feels uncertain, what remains important, and what support or skills might help as you adjust.
Not every transition needs to become a problem to solve. Sometimes you need space to understand what the change means for you.
Coaching for Teens
Adolescence involves increasing independence while still navigating family, school, relationships, expectations, identity, responsibilities, and decisions about the future.
Coaching can give teens a supportive space to develop practical skills, explore goals and values, strengthen communication, build routines, practice decision-making, increase self-awareness, and navigate everyday challenges.
Depending on the teen's age, needs, and circumstances, coaching may include appropriate parent or guardian involvement while also creating meaningful space for the teen to participate actively in the process.
When a teen needs assessment or treatment for a mental health condition rather than coaching, psychotherapy or another appropriate clinical service may be recommended.
Coaching for Adults
Adulthood does not come with a single roadmap.
You may be navigating relationships, work, family responsibilities, caregiving, health and wellness goals, changing priorities, identity, major decisions, or questions about what you want the next part of your life to look like.
Coaching can provide structured time to step outside the demands of everyday life and consider what is working, what is not, and what you would like to approach differently.
The goal is not to optimize every part of your life. It is to help you make choices, develop skills, and pursue changes that are meaningful to you.
An Integrative Approach to Coaching
No single approach has all the answers.
My coaching is informed by behavioral science, motivational interviewing, mindfulness, self-compassion, positive psychology, behavior-change principles, mind-body practices, and skills drawn from my broader professional education and training.
Rather than expecting you to fit a particular model, I draw selectively from this broader foundation based on your goals, preferences, circumstances, and what proves useful over time.
Our work may involve reflection, experiential exercises, practical skills, goal setting, values exploration, psychoeducation, mindfulness practices, behavior-change strategies, or simply making room to examine something from a different perspective.
What Can a Coaching Session Look Like?
Coaching sessions are individualized rather than scripted.
We may begin by checking in on what has happened since we last met and identifying what feels most important to focus on that day. From there, we might explore a current challenge, examine a pattern, clarify a goal, practice a skill, consider different possibilities, or develop a concrete next step.
Some sessions may be highly practical. Others may involve more reflection and exploration.
You may leave with something specific you want to practice or try between sessions, but coaching does not need to become another list of assignments. The purpose is to create a process that supports meaningful change in your actual life.
Coaching Is Not About Being Told What to Do
There is no universal definition of a successful life.
Coaching with me is not about becoming more productive for the sake of productivity, pursuing goals because you think you should, or being told how you are supposed to live.
Sometimes growth involves taking action. Sometimes it involves changing direction. Sometimes it means setting a boundary, reconsidering an expectation, making room for rest, accepting something that cannot be changed, or deciding that a goal no longer matters to you.
My role is not to choose your destination. It is to help you explore where you want to go and support you as you determine how you want to get there.
Coaching and Psychotherapy
Coaching and psychotherapy can both provide meaningful support, but they are different services.
Psychotherapy is a clinical healthcare service that can include assessment, diagnosis, and treatment of mental health conditions. Through Therapy with Z, online psychotherapy is available to clients located in Oklahoma, Florida, South Carolina, and Idaho.
Coaching is a nonclinical service focused on personal growth, skills, goals, behavior change, values, and general well-being. Coaching does not include diagnosis or treatment of mental health conditions and is not a substitute for psychotherapy or other mental health treatment when those services are needed.
Because coaching is not limited to the states where I provide psychotherapy, online coaching is available nationwide throughout the United States.
If it becomes apparent that your needs would be better addressed through psychotherapy or another clinical service, we can discuss appropriate next steps and resources.
Can I Participate in Coaching if I Already Have a Therapist?
Yes. Coaching and psychotherapy can sometimes serve different purposes.
For example, you may already be working with a therapist on mental health concerns while using coaching to focus on goals, routines, communication, personal development, wellness, or another clearly defined area.
When someone participates in both services, it is important that the purpose and boundaries of coaching remain clear. Coaching does not replace the assessment, diagnosis, treatment, crisis support, or other clinical responsibilities provided by a therapist or healthcare professional.
Is Coaching Right for Me?
Coaching may be worth considering if you are primarily looking for support with personal growth, goals, habits, skills, values, decision-making, life transitions, communication, motivation, wellness, or creating meaningful changes in everyday life.
You do not need to have a major problem to work on. You also do not need to arrive with a perfectly defined goal.
If your primary need involves assessment, diagnosis, or treatment of a mental health condition, psychotherapy may be the more appropriate service.
If you are unsure which option fits what you are looking for, you are welcome to reach out and ask.
Rates and Availability
Online coaching is available nationwide throughout the United States.
30-Minute Coaching Session: $75
60-Minute Coaching Session: $150
Coaching is a private-pay service and is not billed to health insurance.
Psychotherapy is available separately to clients located in Oklahoma, Florida, South Carolina, and Idaho.
Frequently Asked Questions
Is coaching the same as therapy?
No. Psychotherapy is a clinical healthcare service that may involve assessment, diagnosis, and treatment of mental health conditions. Coaching is a nonclinical service focused on areas such as personal growth, skills, goals, habits, values, behavior change, and general well-being.
Do I need a mental health diagnosis to participate in coaching?
No. Coaching does not require a mental health diagnosis and does not involve diagnosing mental health conditions.
Is coaching available outside Oklahoma?
Yes. Online coaching is available nationwide throughout the United States. You do not need to live in one of the states where I provide psychotherapy to participate in coaching.
Do you offer coaching in all 50 states?
Yes. Online coaching is available nationwide throughout the United States.
Can teens participate in coaching?
Yes. Coaching is available to teens and adults. Coaching with minors may include appropriate parent or guardian consent and involvement depending on age and circumstances.
Can I participate in coaching if I already have a therapist?
Yes. Coaching may complement psychotherapy when the services have clearly different purposes and appropriate boundaries are maintained.
Can I use health insurance for coaching?
No. Coaching is a private-pay service and is not billed to health insurance.
How long are coaching sessions?
Coaching sessions are available in 30-minute and 60-minute formats. A 30-minute session is $75, and a 60-minute session is $150.
How often will we meet?
Frequency can vary based on your goals, preferences, and the type of support you are looking for. We can discuss what schedule makes sense for you rather than assuming that everyone needs the same frequency.
What happens if I need therapy instead of coaching?
If your needs involve assessment, diagnosis, or treatment of a mental health condition, psychotherapy or another appropriate clinical service may be recommended. I provide online psychotherapy in Oklahoma, Florida, South Carolina, and Idaho. If you are located elsewhere, I can encourage you to connect with an appropriately licensed mental health professional in your location.