When you begin therapy at Spiral Up Therapy, the focus is not just on reducing symptoms, but on understanding the systems you are living in and reconnecting with your inner strength. Therapy is collaborative, gentle, and grounded in your pace and consent.​

Here’s what our work together may look like:

• Exploration and understanding
  We start by getting to know your story : your upbringing, identities, relationships, and the unspoken rules you grew up with through a warm, nonjudgmental lens. Together, we’ll name how patriarchy, culture, immigration, and family dynamics have shaped what you believe you are “allowed” to feel and want.​

• Practical tools and coping skills
  You’ll learn grounding, emotional regulation, and communication skills to navigate anxiety, conflict, and stress in real time. These tools might include mindfulness, boundary-setting scripts, body-based regulation strategies, and ways to respond to guilt or self-criticism with more compassion.​

• Deeper healing and reclaiming your voice
  Beyond coping, we gently explore patterns like people-pleasing, perfectionism, shrinking yourself, or choosing safety over authenticity. Using approaches like psychodynamic therapy, CBT, ACT, DBT, and feminist and intersectional frameworks, we work toward helping you live a life that feels more aligned with your values and not just expectations placed on you.​

• Culturally sensitive, feminist, and anti-oppressive care
  Our team is made up of Asian and South Asian women therapists who center cultural nuance, power dynamics, and systemic oppression in the therapy room. We explicitly name how racism, sexism, casteism, and xenophobia show up in your life so that your pain is never reduced to “individual weakness.”​

Through this process, many women begin to feel more grounded in their bodies, clearer about their boundaries, and more connected to their own desires, relationships, and sense of purpose.​