Jeannie Balenger, MS, NCC, CRC
Professional Counselor Associate
“a real sign of progress is when we no longer punish ourselves for our imperfections”
― yung pueblo, Inward
I’m Happy You’re Here.
Do you say mean things to yourself, like "I'm annoying," "too much," “dumb,” a “loser," and struggle to make decisions, and trust yourself? If yes, then we might be a good fit. I work with people that struggle with shame and self-criticism and often feel “not good enough.” I particularly work well with people wanting to get unstuck from the cycle of anxiety/avoidance, and “self-sabotage”, and start moving towards their goals and values while building self-acceptance.
My role is not to tell you what is best for you but to listen to you, understand you, and provide a genuine and empathetic space that helps you trust your intuition. If we work together, you can expect a collaborative partnership built on trust, empathy, authenticity, a healthy amount of swearing and humor sprinkled in the mix.
***This therapy practice is a safe and supportive space for individuals of all citizenship/legal statuses, genders, sexualities, cultures, and abilities.***
Know Your Rights: Immigrants' Rights
Group Counseling
About:
If social anxiety has left you feeling isolated, stuck, or overthinking, this group offers a supportive place to build new skills alongside others who understand. Together, we'll work to reduce shame and self-criticism, and create a life guided by your values rather than fear. We'll use The Mindfulness & Acceptance Workbook for Social Anxiety & Shyness (electronic copies provided). No one will be put on the spot. The group is planned for Saturdays from 3:00–4:30 p.m. in-person (depending on participant availability).
If you are interested in this group, please fill out this interest form and I will contact you to schedule a brief consultation which will give you a chance to ask questions and see if this group fits your needs and wants.
Cost:
I accept the following insurance:
CareOregon OHP
Trillium OHP
Pacific Source (not OHP)
Kaiser
Moda
If you do not have any of the above insurances, the out-of-pocket $40 per session (If you cannot pay that, please ask about a sliding scale option).
Populations of Focus:
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Food service workers can face significant mental health challenges due to the demanding nature of the job. Long hours, irregular schedules, low wages, and high-pressure environments contribute to chronic stress and burnout. Limited access to mental health resources, lack of job security, and inadequate support systems can make issues like anxiety, depression, and substance use worse. The stigma and minimization surrounding mental health in the industry can further discourage workers from seeking help, leading to worsening conditions over time. I worked in the industry for nearly 20 years and have a deep compassion and kinship for food service workers.
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First-generation Americans often face mental health challenges rooted in living between two cultures, feeling misunderstood by both cultures, discrimination, and family pressures. Many also feel the burden of high expectations to succeed. This pressure can result in anxiety, depression, and burnout. Undocumented people often face constant anxiety about deportation, financial instability, and limited access to healthcare and education, which makes feelings of fear, depression, and helplessness worse. Additionally, the stigma surrounding mental health in some cultures can discourage people from seeking help, leaving people to feel alone and stuck.
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Highly sensitive people (HSPs) are more prone to mental health challenges due to their heightened sensitivity to environmental stimuli, emotions, and social interactions. They may become easily overwhelmed by loud noises, crowded spaces, or intense emotional situations, leading to stress, anxiety, and burnout. HSPs often process experiences deeply, which can result in overthinking and emotional exhaustion. Because they tend to absorb others' emotions, they may struggle with boundaries, increasing their vulnerability to depression or social withdrawal. Additionally, societal misunderstanding of their sensitivity can lead to feelings of isolation or inadequacy, making it difficult for them to seek support.
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Men experience higher rates of completed suicide, addiction, and houselessness. Additionally, boys and men are often expected to cut off their emotional selves to appear strong and stoic, I believe this leads to disconnection and isolation. Many men do not feel comfortable or safe expressing their feelings and so they suffer alone. I believe therapy can be a safe place where men can share their thoughts and feelings and be heard, cared for, and accepted for all parts of them. Shame is a common emotion men experience; my goal is help you reduce shame and promote self acceptance and compassion.
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Adult children of parents with addiction often face unique mental health challenges stemming from growing up in unstable or chaotic environments. These individuals may struggle with anxiety, depression, and trust issues due to the unpredictability and emotional neglect that often accompanies parental addiction. Many develop hypervigilance and people-pleasing tendencies, constantly managing the emotional needs of others while neglecting their own. They may also experience feelings of shame, guilt, and low self-worth, internalizing the trauma of their upbringing. This can lead to difficulties in forming healthy relationships, coping with stress, and seeking support for their own mental health needs.
Areas of Focus:
Shame/guilt
People pleasing
Complex trauma/relational trauma
Work and societal issues
Chronic pain/illness/disability
Grief/loss
Low self-esteem/self-worth
Anxiety/Avoidance
Depression
Mood disorders
Body image concerns
College Student Stress
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A belief that your thoughts, feelings, and behaviors are influenced by unconscious processes and past experiences, particularly those from childhood. Through exploring these unconscious dynamics within the therapeutic relationship, I aim to help you gain insight into your inner conflicts, unresolved emotions, and patterns of behavior. By uncovering and understanding these underlying issues, you can develop greater self-awareness, make healthier choices, and experience personal growth and emotional healing.
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A supportive and non-judgmental environment where you can explore your feelings and find your own solutions to problems. I will provide empathy, unconditional positive regard, and genuine engagement, which helps you become more self-aware, confident, and capable of managing life's challenges. This approach focuses on your perspective and experiences, fostering personal growth and self-discovery.
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Think of the yourself like a team made up of different "parts." These parts have their own feelings and ideas. These parts are all inside you and can sometimes cause you to feel and act in complicated ways. IFS therapy helps people understand these parts, like your inner critic part, perfectionist part, and addictive part. By talking about these parts with kindness and curiosity, you can learn more about yourself and find balance within. The goal of IFS therapy is to help you feel more connected to your core self and feel calm, connected and understand yourself better so you can live a more genuine and happy life.em description
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Compassion-Focused Therapy (CFT) is a therapy designed to help people who struggle with shame and self-criticism. CFT teaches that self-critical thoughts often develop as attempts to cope with difficult life experiences and are not a sign of personal weakness.
CFT helps clients understand how shame activates the brain's threat system and teaches skills to develop a more compassionate inner voice. Through mindfulness, self-compassion exercises, and compassionate self-talk, clients learn to respond to themselves with greater kindness, understanding, and courage.
The goal is to reduce shame, soften harsh self-judgment, and build emotional resilience.
Therapies I use:
Therapies I use:
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Acceptance and Commitment Therapy (ACT) is a type of therapy that helps people manage difficult thoughts and emotions by teaching them to accept them instead of trying to get rid of them. It encourages individuals to focus on what truly matters to them in life, like their values and goals, and take actions that align with those values. ACT helps people learn to be more psychologically flexible, let go of unhelpful thoughts, and move forward in a way that leads to a more fulfilling life, even in the face of challenges.
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Explores the fundamental questions of human existence, such as the meaning of life, freedom, responsibility, and death. I emphasizes the importance of personal agency and the unique experiences of each individual. I will work with you to confront existential concerns, such as the inevitability of death, the experience of isolation, and the search for meaning. Through this exploration, you are encouraged to take ownership of your life, make authentic choices aligned with your values, and find meaning and purpose even in the face of life's inherent uncertainties. The therapeutic process often involves deep reflection, exploration of values and beliefs, and a focus on your experience of living in the present moment.
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This is a short-term, goal-oriented psychotherapy that focuses on changing your negative patterns of thought and behavior. CBT helps you develop healthier thinking patterns, and adopt effective coping strategies to deal with various mental health issues such as anxiety, depression, I provide practical exercises and homework assignments that empowers you to take control of your mental health and improve their overall well-being.
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In therapy, I use humor thoughtfully to build rapport, normalize common human struggles, gently challenge unhelpful patterns, and create moments of connection. Humor is never used to minimize a client's pain, but rather to help clients feel understood, foster self-compassion, and make difficult topics feel more approachable. When used appropriately, humor can support emotional processing, resilience, and engagement.