Therapist in Phoenix, Arizona + Denver, Colorado | Sarah Hayden PLLC

Values work

By exploring what you deeply care about, we uncover your authentic priorities and create a roadmap for living in accordance with them. I first help clients identify core values and then collaborate to align their actions with what truly matters to them. This process empowers you to make decisions with clarity, set meaningful goals, and cultivate a fulfilling life that is true to who you are.

Communication

I help clients enhance communication skills, empowering them to express themselves confidently and effectively. We are never explicitly taught how to do these things, so we will work together on identifying patterns related to how and when you communicate. Many of us need to increase our insight into these patterns before identifying the “why” behind it all. Then, we explore the “why” as well as if the way you relate to others is effective and getting your wants and needs met. Ultimately, the goal is to make changes in these areas so you can foster more fulfilling relationships and lead a more authentic life.

Belief systems and processing emotions

Belief systems are core, rigid ideas about yourself, others, and the world that have been shaped by your experiences. We all have beliefs that get in the way of goals or living an authentic life such as, “I’m not good enough,” “I’m unloveable,” or “I must be perfect.” Beliefs become automatic, unconscious “rules” for life. Often, they can limit personal growth and lead to patterns of self-doubt or fear. By uncovering and exploring these thought patterns, I help clients challenge and reframe them, opening the door to new possibilities.

I guide clients to identify and fully experience feelings, allowing them to gain a deeper understanding of their emotional landscape. Many people struggle to recognize or express their feelings, which can lead to emotional buildup or confusion. Through our work together, you’ll develop the skills to tune into your emotions, process them in a healthy way, and respond with greater clarity and balance.

Skills

Mindfulness, self-compassion, and effective coping strategies help us navigate life’s challenges. Learning to be present with our thoughts and feelings, while treating ourselves with compassion, can create a foundation of emotional well-being. We will work on accepting the uncertainty and lack of control that life often brings, allowing you to find peace and resilience in the face of adversity. By cultivating these skills, you’ll be better equipped to handle stress, practice self-care, and embrace life with greater acceptance and grace.

DBT

Dialectal Behavior Therapy is an evidenced-based modality created by Marsha Linehan that helps people understand and accept difficult emotions. Through mindfulness, emotion regulation skills, distress tolerance skills, and interpersonal effectiveness skills, DBT provides tangible tools to help you live the life you want. Examples of skills include deep breathing exercises, activities to self-soothe, checking whether emotions make sense with the facts of the situation, and steps to ask for something you want.

EMDR

I am trained in Eye Movement Desensitization and Reprocessing (EMDR) therapy. EMDR is an evidenced-based therapy method that helps people recover from trauma and related symptoms, including posttraumatic stress, anxiety, depression, and panic disorders. EMDR used bilateral stimulation to take unprocessed or “stuck” memories and allows the brain to process the memory in an effective way and reduce the emotional turmoil.