7/29/10: Have you ever wondered why you can make good choices for your health throughout most of the day only to crash and burn later by skipping the gym and having a second dessert? Or why you might be able to control your emotions and how you communicate them earlier in the day, but later feel more out of control or unable to express things as smoothly? It is more than just being tired. Enter ego depletion.

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7/25/10: The psychological treatment marketplace is filed with all kinds of approaches and theories. Some of these have been able to withstand the rigor of scientific testing (all major schools of talk therapy for example: cognitive-behavioral, humanistic-existential, psychodynamic), proving their value to patients, while others come and go like pet rocks (Orgone therapy, primal scream) or occasionally things that really harm people (frontal lobotomy, rebirthing).

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7/15/10: One of the most practical models of communication and conflict I have seen is the Interpersonal Circle. It was originally developed back in the 1950s and has been changed over time, but the original core ideas remain, and have been validated by substantial research. Below I am presenting a very basic version that I hope can be used to conceptualize different types of communication and conflict.

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5/6/10: Many times the things that lead people to counseling have to do with past events that they "just can't seem to let go of". For some reason, we hold expectations that we should just be able to "let the past be the past and move on", but find tremendous difficulty doing that, and often struggle with this "unfinished business".

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3/7/10: I/O psychology focuses on organizational level change, and has produced a number of interesting models to approach the process. One of the most basic is also very applicable to individual level change, which I use to describe the counseling process. Kurt Lewin's "Freeze Phase Model" has three stages: unfreezing, transitioning, and crystallizing.

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2/14/10: I work with many people on difficult relationships with their parents and siblings. This struggle looks different throughout the lifespan, and one of the unique stages is in young adulthood. Parents who have continued to evolve their style of love and support, and foster their now adult child's independence and sense of self, generally don't end up with some of these difficulties. However, if a tense, critical, or unsupportive pattern became fixed during an earlier stage, it can challenge the longevity of the relationship altogether, and place the now adult-child in a difficult position.

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2/6/10: We all know that how we feel during any given day or period of time in our life can be different, even if we don't have the words to describe it. For example, sometimes we are deeply engaged, aware, and present, which I call "living". This style of being feels good, and we are alive with energy and able to connect to ourselves, others, and the world. When we are really living, we embrace our lives and potential, and make the most of our time.

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1/31/10: We have all lived through things we wished we had not experienced, some of us more than others. Coping with these memories, images, or feelings can be quite difficult. Something I notice when people talk about their painful past experiences is that many seem to be transported back to the time period it happened in. This is referred to as "reliving", and it is understandable why we put so much effort into avoiding this material if our only way to work with it is to experience it all over again.

» Keep Reading...

1/23/10: I get asked all the time to read over letters or emails that people want to send to a friend or partner to express strong feelings. After seeing enough of these, I have come up with several important guidelines to make it go as well as possible for you.

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1/18/09: Boiling everything else away, there are four basic questions that we need to answer to move ourselves from a position of distress into strength and health. They generally look something like this:

1. What is happening?
2. Why is it happening?
3. What do I do about it?
4. How do I do it?

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1/10/10: Cognitive dissonance is one of the most widely researched concepts in social psychology. Anytime you have held two inconsistent beliefs, or acted differently than you believed you should, you likely had some amount of emotional discomfort. This feeling is cognitive dissonance. To demonstrate ways to resolve or prevent this feelings we will use the following classic example:

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1/4/09: Many of my clients struggle with experiences and decision-making when different levels of living or perceiving are blurred. The results of acting without clarity can be dramatic on our mental and physical health.

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12/27/09: A lot of people have great ideas about how to change to improve their lives, and a lot of times even implement these changes well. However, for many of these situations, there is a regression back to the early habits or ways of being. With New Year's resolutions right around the corner, many of us will attempt to change something, sustain them for a week or a couple months, and then revert back to our old ways. However, for a lucky few, they will stick. So what are the secrets?

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12/22/09: "I would like to beg you dear Sir, as well as I can, to have patience with everything unresolved in your heart and to try to love the questions themselves as if they were locked rooms or books written in a very foreign language. Don't search for the answers, which could not be given to you now, because you would not be able to live them. And the point is to live everything. Live the questions now. Perhaps then, someday far in the future, you will gradually, without even noticing it, live your way into the answer." -Rainer Maria Rilke (1903)

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12/09/09: "Resentment is like drinking poison and hoping it will kill the other person."

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12/07/09: I get asked for my thoughts about psychopathology and mental disorders pretty often. Many practicing psychologists have an opinion on the debate to determine what a "disorder" is and isn't, and the place I stand is with the "harmful dysfunction model", first proposed by Jerome Wakefield. Essentially, this model states that a mental "disorder" must be a dysfunction of a naturally occurring system that is harmful to the person as judged by cultural standards.

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12/06/09: I work with a lot of people on holding boundaries, asserting themselves, saying difficult things, and saying "no". Usually the problem with doing any of these things is that we do not want to disappoint someone, feel guilty, hurt someone, or have someone angry with us.

» Keep Reading...

One of my focus areas is in helping teens navigate the many transitions in their lives. High school life can be filled with a range of experiences from unforgettable times with friends to periods of storm and stress. My approach to help my clients get a fresh perspective on things, build problem solving skills, and improve their overall well-being. The most common things younger people come to my office to work on are:

Academic/school issues
Mood or anxiety problems
Relationship issues
Navigating their social lives
Developing a good dating life
Dealing with their parents
Navigating changes to family structure
Impulsive behavior problems
Drug & alcohol issues
Improving self-esteem and body image
Problems with decision-making
Frequent conflict or reactivity
Transitioning to college

If you are a parent and want to discuss this with me in more detail, then contact me today and I will do my best to answer all of your questions. If you are a parent or teen and want to get started with counseling, get in touch today.

General Recommended Sites
PsychCentral
Psychology of Men
Theravive Marriage Counseling

Blogs
Beyond Meds
BPS Research Digest
Carlat Psychiatry Blog
Change Therapy
Clinical Psych: A Closer Look
CorePsych
Couch Trip
Crazy Psych Major
Different Thoughts
Dr Deb
Dr Shock MD
Everyone Needs Therapy
Good Practice Institute
Health Skills
Hope Forward
In Sickness & In Health
Nursing Comments
Positively Present
Psych in Real Life
Psych Scamp
Reclaiming Your Real Self
ShrinkWrapped
Solution Focused Change
The MacGuffin
Therapist With Bipolar
Will Baum, LCSW

Other Providers
805 Therapy
Coaching With Couples
John Migueis MSW LCSW

Directories
PsychSplash

Affordability
I do not want cost or insurance eligibility to be a barrier if you are interested in working with me. So we can find a rate that works based on what is affordable for you (session costs range between $60 - $120). I have a form showing recommended fees, and how insurance works if applicable, which can be a guide for determining this. Contact me if you would like to see the form and determine what your fee would be.

Scheduling
I can schedule an appointment with you via phone or email, whichever is easier and more comfortable for you. I currently have Tuesday & Thursday evening, and Saturday morning times available. Additionally, if you want to see if working with me will be a good fit, I am happy to meet for a free 30 minute consultation. Contact me here if you would like to schedule an appointment or have any other questions.

Insurance
I am currently an in-network provider for the following types of insurance:

Aetna
Columbia United Providers (CUP)
Coventry
First Health
Humana
LifeSynch
LifeWise
Multiplan
ODS
PacificSource
PHCS
Premera Blue Cross/Blue Shield

If you do not have one of the plans listed above, see the "out of network benefits" related to your plan, which will cover our work together. The most common insurance plans that I bill out of network for are Regence Blue Cross of Oregon and United Healthcare. Note that unfortunately most insurance companies will not cover couples therapy.

My office is located just outside of downtown Vancouver, Washington (about 10 minutes from Portland) at

601 E 22nd St
Vancouver WA 98663

I am happy to provide directions during our scheduling, or you can plan your route via Google Maps.


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I work from an integrative therapeutic framework, which means that I apply knowledge and techniques from multiple schools of psychology and other disciplines. Essentially, I combine modern psychological science with knowledge from other fields of study to promote healthy living.

I completed my undergraduate degree in psychology at Baldwin-Wallace College in Berea, Ohio, my doctorate in counseling psychology at the University of Missouri Kansas City, and finished my post-doctoral work at the University of Delaware.

In addition to my practice, I am Staff Psychologist / Director of Counseling Services at Washington State University Vancouver and an Adjunct Professor at Portland State University.

In my free time I enjoy music, politics, hiking around the northwest, and spending time with my wife and friends.

NOTE (July 2010): At the current time I do not have any open times for new clients. My next open times are at the beginning of September. So if you are interested in working with me and can wait a few weeks to start, contact me and we can make arrangements to meet.

You can contact me for scheduling, questions, or any other reason using the method that is best for you. I will respond as quickly as possible.

-You can leave a voice message at (360) 513-0575.
-You can send an email to willmeekphd@gmail.com.
-Or you can send a message using this form.

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Here are two of the most effective ways you can think your way out of troubling thought patterns.

Hypothesis Testing: take one of the beliefs you have that is causing you trouble and use it as a hypothesis to test. Gather information to prove or disprove it. You'll be surprised how often you were wrong.

Considering Alternatives: if you are feeling strongly and have your mind made up about something, take a few minutes to consider every other possible explanation that you can think of. Which one is the most plausible? Again, most of the time it isn't the one we started with.

I run regular workshops at the university on anxiety management where I go over a range of techniques. These are the most effective universally.

Deep Breathing: if there is one technique to learn for reducing anxiety it is deep breathing (aka diaphragmatic breathing, yoga breathing, belly breathing, etc). This can help activate the part of your brain that controls relaxation. To practice, sit comfortably or lie down. Put one hand on your chest and another on your bellybutton. Breathe in slowly from your diaphragm and feel your belly expand. Then breathe out very slowly and feel your body start to calm. If you do it correctly your belly hand will move out while your chest hand stays in place. If you can't get it right away don't get frustrated, just take a break and try again later. But once you do get it, you can apply it in all sorts of key situations, and as a foundation for deeper relaxation.

Plan: sometimes we are anxious over the future or things that are happening in our lives, and it can be helpful to channel some of the anxious energy into planning. If you are worried about a certain outcome, try to plan what you would do in case it came true. If you know the route you will take when something unfortunate happens ahead of time, it can help reduce your anxiety, even if that alternate route isn't ideal.

Mindfulness: this is a larger approach to anxiety management that involves focusing on your present moment experience. We are often consumed with the past and the future rather than what we are doing right here and now. To practice mindfulness, close your eyes and take time to experience the current moment through each sense individually. What do you hear, feel, taste, smell, and see that you were tuning out? Did you feel more engaged or at peace? Mindfulness is something that can be worked on more in depth in therapy, but can be as simple as taking time to focus on the present in times of anxiety as a simple diversion, or as big as making a large scale change to how you choose to live.

Practice: if you are anxious about some kind of performance, practice to the point that it becomes automatic. This is enhanced when you can do it in the actual environment you will be performing in. For example, if you are nervous about a test, then take practice tests in the actual room, or go further and practice the entire routine you will have leading up to the test. This can be applied for almost anything and do wonders for confidence and ability to relax.

Visualize: sports psychologists work with athletes to visualize success in preparation for a big event. We can do the same thing where we visualize the situation, and work through our anxiety for that situation in fantasy. Give this a try in combination with actual practice if possible for bigger results.

Reassurance: sometimes anxiety is caused by fearing the 1% chance worst-case scenario of something. For help, work on reassurance that you will be OK whether you succeed or not. If you don't believe you will be, then figure out how to be ahead of time. There are very few things in life that truly are devastating, life-altering blows.

Embrace Impermanence: another way to reassure yourself is knowing that the state you are in is temporary. The Buddhists have this right: all things are impermanent. If you are anxious now, remember that this time will pass as all things do. It is part of a natural cycle in our lives.

There are more people in the US involved in alternative health than ever before. The following list is of things that have at least some solid research support according to the National Center for Complementary and Alternative Medicine (US regulating agency).

Mild Depression
St John's Wort
S-Adenosyl-L-Methionine (SAMe)

Sleep Problems
Melatonin
Valerian

Anxiety
Valerian
Kava
Acupuncture

The three most important things you can do for your mental health are:

1. Take care of your physical health
2. Be compassionate to yourself (and others)
3. Learn to control your impulses

Additionally, there are a variety of things that almost everyone can do that have wide support on a number of different levels. Pick a couple that speak to you and see how different life will feel in two weeks.

Journal: having a place to release your thoughts and feelings in a pure way like writing can have tremendous positive outcomes, and can be a venue for finding new insight as well.

Be Creative: almost everyone has some sort of creative activity, hobby, or play that was a part of their early years. Reconnecting with this or beginning a new endeavor can be transformative in and of itself.

Bibliotherapy: this is a fancy word for reading a book. There are a handful of books for common issues that are often referred to (see Gottman for relationships, Burns for depression, and Bourne for anxiety), but sometimes asking a friend for a recommendation or just browsing the self-help section at the bookstore and grabbing something that connects with you can have a positive impact.

Exercise: being physically active is sometimes referred to as "nature's antidepressants" because of how profound the effect can be on us. If you hate the gym, try to get involved in a team sport or even do something small like taking a walk around your neighborhood, you may be surprised by how well it helps.

Social Support: it is a lot harder to struggle with something in isolation than with someone who cares about you. Pick a close friend, family member, or other person you trust and let them in on what is happening with you.

Meditate/Pray: taking time to connect to yourself or something greater than yourself can have a profound effect on your feelings of peace and wholeness. Try starting with the deep breathing technique discussed in the Anxiety Management section.

I find that couples come to see me when they reach a level of dissatisfaction in their relationship that becomes concerning, or when the issues facing them start to become more than they can handle alone.

My goal is to help couples find creative solutions to their differences and grow together in ways that are fulfilling for both people. We do this by identifying core issues, deeply examining communication patterns, finding new ways to be emotionally close, and developing realistic ways to solve problems. Below are the major areas of concern and specific issues that most couples that come to therapy face

Communication
Conflict/arguing frequency or style
Criticism, blaming, or defensiveness
Power and control issues
Gender role expectation differences
Unresolved or reoccurring arguments
Sexual chemistry/interest problems

Emotions/Intimacy
Trust issues
Balancing separateness and togetherness
Different levels of emotional expression
Emotional explosions or breakdowns
Disconnection or coldness
Sense of tension or anger
Manipulation or aggression problems
Infidelity or other betrayal

Lifestyle
Parenting differences or problems with children
Differences in values or belief systems
Work or financial stress
Balancing home and work life
Issues with in-laws or social relationships
Partner health issue or substance abuse
Commitment issue or deciding to stay together

If you are ready to work through some of these things and improve your relationship, then I invite you to contact me today and we can get started.

I work from an "integrative" approach, which means that I synthesize knowledge and apply techniques from multiple schools of psychology and other disciplines. It always seemed counter-productive that therapists chose one or two limited perspectives to operate in when it is clear that there are huge pools of knowledge in other approaches and fields of study that could help their clients.

In practice, I incorporate techniques from Cognitve-Behavioral Therapy, Psychodynamic Psychotherapy, Existential/Humanistic Approaches, Mindfulness, Gestalt Therapy, Solution-Focused Therapy, & Jungian depth psychology; theory and research from Developmental, Social, Evolutionary, Neuro, and Personality Psychology; and knowledge from Biology, Philosophy, Anthropology, Sociology, History, Political Science, Art, Literature, and Religious and Cultural Studies.

Essentially, I believe that the universe of ideas and perspectives on our lives can be integrated and applied to help people reach new levels of therapeutic progress. The results are often quicker and lead to a special level of personal understanding and growth.

Back to 'About Me'

There are a lot of articles on the web about how to choose a therapist. Most of them focus on different degree levels, types of training, titles, and theoretical orientation (CBT, DBT, Psychodynamic, Gestalt, Mindfulness, Solution-Focused, etc), and matching these to your concerns (relationships, depression, anxiety, ADHD, bipolar, etc). Although it is important to be educated about these things, and you can read more about them below, it is not the most important part of choosing a therapist. Additionally, there are many psychologists, counselors, and therapists in Portland, OR and Vancouver WA with any mix of these specialties and qualifications, making the choice more difficult.

So how do you pick? I would suggest you do this based centrally on the "fit" between you and your therapist. In more detail, that might mean that the person seems competent, professional, trustworthy, friendly, and has something to offer you. Like someone you feel good about entering into a personal/professional relationship with.

Research has shown there to be a variety of reasons for this, most notably that the therapeutic relationship is the best predictor of success. Additionally, there is a line of research on people dubbed "super shrinks". These are people that create exceptional outcomes for all sorts of clients with a wide range of problems. Being a super shrink has nothing to do with credentials, experience, or demographics (age, race, sex, etc). It has more to do with subtle things they do during the course of therapy.

It is very hard to know who these people are without meeting them or knowing someone that has worked with them, but sometimes just looking at a website or materials can just feel different. They may feel friendlier, more personable, more competent, more trustworthy, more professional, or like a safer bet. This can be a nice indicator of "fit" ahead of time.

My advice is to read the websites or materials from some therapists, and the one you can see yourself sharing comfortably with and learning the most from should be at the top of your list. Then, either talk on the phone for a few minutes or exchange a few emails, and also see if the person would agree to a free 30min consultation. After this, you will probably have a good sense of whether the person will work for you. Of course I hope that person would be me, but if it is not, then I hope this helps you on your continued search.


Types of Providers
Psychologists: have Ph.D. or Psy.D. degrees in clinical or counseling psychology, have the most extensive training (5-7 years), and can specialize in a wide range of issues (social issues, PTSD, substance abuse, divorce, parenting, career or work problems, adolescent psychology, bipolar, couples therapy, anxiety disorders, etc).

Counselors: have Masters degrees (2-3 years training), are licensed (LMFT, LPC), and specialize in mental health counseling, marriage family and couples therapy, or substance abuse (drug and alcohol). They often identify themselves as "marriage counselor" or "family counselor".

Therapists: a "therapist" is a general designation that many types of providers can use, but is not standard terminology beyond people who are licensed marriage and family therapists, who fit the above description for counselor. Essentially, any mental health provider can call him/herself a therapist.

Psychiatrists: have MDs and are trained physicians that specialize in mental health. Many psychiatrists do some limited form of counseling, with some being trained in deeper counseling approaches. Most treat mental health issues through medication.

Coaches: are a relatively new type of provider that as of this writing, are not regulated by state licensing bodies. That means that pretty much anyone can call themselves a "coach" and give some type of life advice, guidance, or counseling, although they are not legally allowed to practice the type of counseling that any of the above providers can.

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In individual counseling with me you can expect to work on your concerns in depth to develop creative solutions, learn new ways to approach and manage them, gain a deeper understanding of yourself, and find a new sense of peace, wisdom, and strength.

I have experience working with hundreds of people through a wide range of problems and situations. Below are clusters of common issues that bring people to see me, and they are often inter-related.

Thoughts, Feelings, & Actions
Frequent anxiety, worry, and tension
Feeling hurt, hopeless, or depressed
Unhealthy coping and feeling overwhelmed
Negative self-talk and ruminating thoughts
Feeling alone, needy, or disconnected
Substance abuse, escapism, or self-medicating
Health problems, insomnia, or low motivation
Difficult decisions or internal conflicts

Personal Development
Healing from past trauma or abuse
Self-esteem, self-confidence, or self-worth issues
Going through a major loss or life change
Not knowing who you are or what you want
Desire to find meaning or purpose in your life
Problems with career satisfaction or achievement

Self in Relationships
Guilt, obligation, and boundary setting issues
Anger, hurt feelings, or defensiveness
Feeling criticized, blamed, used, or manipulated
Trust, control, or intimacy issues
Difficulty letting go or moving on
Pattern of choosing unhealthy partners
Balancing self and other commitments

Relationship Issues
Romantic, family, or social problems
Separation, divorce, or a breakup
Balancing togetherness/separateness
Problems with conflict/arguing frequency or style
Partner/family health issue or substance abuse
Problems with communication or incompatibility
Financial problems or parenting differences
Loss of interest or relationship boredom
Sexual chemistry/interest problems

If you are ready to work through these things, then I invite you to contact me today and we can get started.