- 818-208-4774
- In-Person in Janesville, WI + Online Across Wisconsin & Texas
- 818-208-4774
- In-Person in Janesville, WI
- Online Across Wisconsin & Texas
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With Tracy Douglas: Your GenX Therapist in Janesville, WI, and Online Across Wisconsin and Texas
While we might have grown up in the era of ‘suck it up and do better,’ we don’t have to put up with these caustic messages anymore.
That’s not good enough! What’s wrong with you?! Why can’t you be more like…?! Any of that sound familiar?
Were you raised, schooled, or coached harshly with withering criticisms and terribly high expectations? Do you browbeat yourself now into your achievements saying that you’ve got to be hard on yourself to get anywhere?
Ahem. Excuse me… I CALL BULLSHIT! On all of it!!!
There IS a better way to move through life as we adventure our way through our lives, learning from our failures to achieve our goals. And it involves self-compassion.
Here’s the truth. That insidious inner critic does not have to hold sway over you anymore. You CAN cultivate a compassionate inner voice that’s a supportive, understanding, and helpful companion to navigate the inevitable challenges of life.
Learning self-compassion is not for the faint of heart. It takes an enormous amount of courage, persistence, and lots of support. And it’s one of the most transformative experiences you can bring to your life. It’s not easy, but it is hella powerful.
Here’s how self-compassion work can help you:
Use your self-compassion compass to find your way out of the low valleys in your soul.
A little tidbit about me is I’ve been meditating for just over thirty years now and I’ve practiced many different forms. I really got into self-compassion when I started having kids. It was something I simply couldn’t access before then, but when those lovelings appeared, I knew I want life to be different for them.
I wanted my children to have more of a sense of support and care. So I started treating myself like I would treat them.
In loving them, I learned to love more of myself. Give it a whirl sometime. Treat yourself like you would treat a beloved of yours. There can be such sweetness there.
What you may really appreciate about this approach is that while Compassion-Focused Therapy isn’t magic, when you learn to be your own best friend and create an authentic, meaningful life rooted in love, it sure can feel damn magical!
Ready to ditch the caustic inner critic and finally experience the care, confidence, and inspiration you deserve? Let’s chat.
I came to Tracy to work through my anxiety and depression. She has not only taught me specific strategies to help me stay present and grounded when my anxiety seems to be out of control, but also daily management skills for my depression and anxiety.
She has taught me communication skills that I have been able to use with my loved ones to open up with them about my struggles. In being able to speak more openly with my loved ones, it allowed me to feel comfortable enough to bring my husband to some of my appointments. Those sessions helped us learn how to better understand each other’s needs more clearly.
The discussions we have are not always focused on present events; she has also helped me dig deeper to see where my anxiety and depression come from. Tracy has helped me recognize these sources and taught me that while these things happened to me, they don’t define me. Most importantly, she has taught me about seeing myself in a more positive light.
would happily refer Tracy to family, friends, or anyone looking for therapy services. Her compassion is second to none. You can feel that she truly cares about her patients and doesn’t just go through the motions. She is invested in helping her patients reach their best potential. Tracy has a great ability to connect with people and make them feel at ease when they talk with her. She is an exceptional therapist.
The time I’ve spent with Tracy has been transformative. I’ve had a handful of counselors through the years, and they all helped to some degree, yet I felt no different. I knew more about myself, but I didn’t feel different until I began working with Tracy.
To simply state my own journey, I’ve been looking to open a deeper emotional connection within myself and others. To stop being afraid and to reconcile the trauma and abuse I suffered in childhood. The progress I’ve made from being unable to mention or acknowledge what happened to being able to mention it here is proof of her amazing work. I would not be the person I am today without her, and I wonder if I would even be here to write this if not for her.
She’s exactly what her client needs when they need it. Whether that’s a by the book therapist one day to a friend to cry with the next, she adapts and innovates on the fly, only to the comfort level one can tolerate in the moment. What I do know is that I am always getting her best and the best care possible.
I could fill pages of praise, lines and lines of commendation, but the summary of it all would be that Tracy Douglas is a one in a million therapist. I wholeheartedly recommend Tracy with full confidence that she will help others with the same kindness and care she has provided not only to myself but countless others.
Click any question to learn more.
Compassion-Focused Therapy (CFT) is all about rewiring the way we think and feel, using the power of compassion as a game-changer. It’s based on the idea that our brains have been shaped by millions of years of evolution, often leaving us stuck in survival mode instead of happiness mode. CFT helps us break free from that outdated wiring by encouraging emotional healing through compassion for ourselves and others.
It’s about recognizing that those tough, painful emotions you feel aren’t your fault—they’re just part of being human. What sets CFT apart is its focus on building compassion as an antidote to the poison of self-criticism and boost your emotional wellbeing.
This approach blends practical cognitive-behavioral tools with a deep understanding of how our minds work. By activating the soothing system of your brain, CFT offers a fresh way to face life’s challenges with more grace and kindness.
In Compassion-Focused Therapy, there are four pillars that hold up the entire fantastic framework essential to fostering a compassionate mind. First, we delve into mindfulness, learning to be present with our thoughts and feelings without judgment.
We get to learn what’s happening inside without getting swept away by it. Next, we work on developing a compassionate self, which involves cultivating a part of us that is kind, understanding, and supportive. We also focus on understanding the science of compassion (because as you know, I fucking love science!) to recognize its roots in evolutionary psychology and its role in our well-being. Lastly, we engage in practices that encourage compassion towards others, which in turn, enhances our own emotional healing.
Together, these elements weave a tapestry of compassion that can envelop our lives with warmth and understanding. So incredibly lovely.
While Cognitive Behavioral Therapy (CBT) and Compassion-Focused Therapy (CFT) share some common ground, they diverge in their core emphasis. CBT focuses on restructuring negative thoughts and behaviors, aiming to change the way you think and act. CFT, on the other hand, zeros in on developing and strengthening compassionate and kind responses to those thoughts and feelings.
It’s less about changing the narrative and more about changing how you relate to it, with a big, open heart. And one of the chief ways to learn something is to experience it which is why it’s so helpful to have a compassionate therapist who actually practices themself and who knows how to help you feel the warmth, safety, and acceptance that you’ll learn to give to your own precious self.
The science backing CFT is heckin’ robust, intertwining neuroscience, psychology, and evolutionary theory to explain why compassion is so potent. Research shows that engaging in compassion can actually rewire our brains, strengthening areas responsible for positive emotions and social connectedness. This therapy leans into the understanding that our brains have evolved to experience compassion, not only as a social tool but as a vital component of our well-being.
Studies within clinical populations have demonstrated that CFT can effectively reduce symptoms of anxiety, depression, and stress by targeting the underlying emotional and cognitive processes. By activating our stellar soothing system, CFT helps counteract the body’s stress response, promoting a state of calm and safety. This foundation in science highlights how harnessing the power of compassion can lead to profound and lasting change. Anyone else wanna sign up the whole human race to learn this??
Compassion-Focused Therapy has an abundance of tools and practices that help you build self-compassion and lighten your emotional load. From training your brain in the art of compassion to mastering specific CFT exercises, these methods teach you how to develop a gentler, more supportive inner voice.
We dive deep into guided imagery, mindfulness exercises, and even confront that villainous inner critic of yours, transforming it from a relentless bully into a helpful guide. With CFT, you get a toolkit full of powerful techniques to help you handle life’s rollercoaster with more grace and kindness.
Soothing Rhythm Breathing is a cornerstone practice in CFT and a vital part of therapy and compassionate mind training. It’s a technique that focuses on regulating your breathing to calm the mind and body, promoting a state of balance and tranquility.
By adopting a rhythmic breathing pattern, you can engage your body’s soothing system, encouraging a sense of peace and emotional resilience. It’s a simple yet powerful tool for anyone looking to find a moment of calm in the chaos of daily life.
CFT was developed with a wide array of individuals in mind, particularly those grappling with high levels of self-criticism, shame, and anxiety. It’s been shown to be incredibly beneficial for clinical populations dealing with various psychological disorders, including anxiety, depression, and personality disorders.
Whether you’re struggling with the aftermath of trauma, the grip of chronic self-doubt, or simply seeking a more compassionate way to navigate life’s challenges, CFT offers tools and insights that can pave the way for emotional healing and resilience.
Compassionate Colors and Imagery involve the use of visualizations to evoke compassionate feelings and a sense of safety and warmth. This technique harnesses the power of the mind’s eye to imagine colors or scenes that elicit a feeling of comfort and care. By focusing on compassionate imagery, individuals can tap into a wellspring of emotional support within themselves, fostering a nurturing and healing internal environment.
The rapidly growing body of research on CFT shows its effectiveness in improving psychological well-being across a range of conditions like depression, anxiety, and PTSD. Clinical psychology studies have found that CFT can lead to significant reductions in symptoms of psychological disorders, enhance emotional regulation, and even, fascinatingly, positively impact immune responses.
As an evidence-based practice, CFT stands out for its ability to foster profound changes in how we relate to ourselves and our experiences, promoting lasting emotional health and resilience.
Finding a Compassion-Focused Therapist involves some research and outreach. Start by checking professional directories that list therapists trained in CFT. Many mental health professionals now also indicate their therapeutic approaches on their websites or online profiles.
Don’t hesitate to ask for a consultation to discuss their experience with CFT and how it might address your specific needs. Remember, the right fit is crucial for the therapeutic process, so take your time to find a therapist who resonates with you.
Compassion Focused Therapy can help you with many mental health concerns, including:
Reach out to ask me anything, book a free consult, or get started today.
In-person therapy in Janesville, WI, and online telehealth across Wisconsin and Texas.
My Janesville Therapy Office is located at:
4539 Woodgate Drive, Suite A8
Janesville, WI 53546
Monday – Thursday
7:00am – 12:00pm CST
Friday
7:00 am – 10:00 pm CST
Saturday – Sunday
Closed
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