Therapy in San Francisco for Thoughtful Adults Navigating Anxiety, Inner Conflict, and Relationship Struggles
Whitney Richards, Therapist in San Francisco helping reflective adults navigate anxiety and build more secure, connected relationships.
From the outside, things seem fine. You show up, get things done, and others might even see you as grounded. But underneath, you often feel unsettled.
There’s a lot going on inside: thoughts looping, old reactions surfacing, emotions that catch you off guard. You’ve noticed certain patterns repeating - avoiding conflict, overthinking, saying yes when you meant no. It’s frustrating, because you’re aware of it all, and still, it’s hard to shift.
You’re looking for someone who gets how layered this all is and can help you make sense of it so you can feel less tangled, less stuck, and a little more like yourself again.
That’s what this work is about.
I’m Whitney (she/her), a licensed San Francisco therapist offering individual therapy for adults navigating anxiety, self-criticism, and relationship challenges. I work with folks who are introspective, emotionally aware (or open to growing in that way), and ready to understand themselves in a deeper way - not to fix what’s "wrong," but to relate to themselves with more clarity and compassion.
IFS Therapy That Helps You Work With Yourself, Not Against Yourself
Internal Family Systems (IFS) is at the heart of my approach. This model recognizes that we all have different "parts" within us - protectors, critics, avoiders, and vulnerable parts beneath them. Through IFS, you can:
Understand why certain patterns keep showing up, even when you want to change
Build a kinder, more trusting relationship with yourself
Respond to anxiety and self-criticism with compassion instead of shame
Unburden emotional wounds so they don’t keep running the show
I also integrate an attachment-based approach, mindfulness, nervous system education, and the Flash Technique to support deeper emotional processing and real-life change.
Therapy for Anxiety in San Francisco
Anxiety tends to create a split: the you others see, and the you that constantly questions, replays, and braces for something to go wrong. You’re exhausted from holding it all together.
In therapy, we won’t just talk about anxiety - we’ll get to know it. With curiosity and care, you can build a different relationship with this part of you, one rooted in understanding rather than control. You’ll learn how to:
Recognize your anxiety patterns and what triggers them
Calm your nervous system in ways that actually work for you
Access more groundedness and choice, even in high-stress moments
Relationship Therapy That Starts WithYou
Even solid relationships can feel hard. You might get stuck in cycles of shutdown, defensiveness, or over-explaining. You know your reactions aren’t helping, but they still happen.
Individual relationship therapy helps you understand your patterns, unmet needs, and emotional responses so you can show up differently - with more clarity, steadiness, and connection. Together, we work on:
Exploring your attachment style and communication habits
Healing emotional residue from past relationships
Practicing new ways of relating that build intimacy and trust
This work is not about being the "perfect partner." It’s about having a more secure, compassionate relationship with yourself, so you can bring that same energy into your connections with others.
Why Clients Choose to Work With Me
Since 2011, I’ve worked with self-aware adults who want more ease in their lives but aren’t sure how to get there. My clients often describe this work as grounding, clarifying, and surprisingly gentle.
They leave therapy with:
Language for what used to feel confusing or stuck
More self-trust and less emotional reactivity
Greater confidence in relationships and decision-making
The ability to move through hard moments with more steadiness
A deeper sense that their struggles aren’t personal flaws, but understandable responses to living in systems that don’t support emotional, relational, or overall well-being.
Therapy in San Francisco That Meets You Where You Are
You don’t need to be in crisis to benefit from therapy. You just need a sense that something could be different - that you don’t have to keep white-knuckling your way through life.
We work at your pace, with no pressure to perform or get it "right."
Sessions are a space for grounded conversation, emotional insight, and practical change. Support for expression, exploration, and metabolizing what’s felt - so it doesn’t stay stuck.
Ready to Start?
Reaching out can feel like a big step. But if you’re curious about working together, I invite you to schedule a free 15-minute phone consultation.
We’ll talk about what’s bringing you to therapy and see if it feels like a good fit.
FAQs
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You don’t need to be in crisis to benefit. If you’re feeling stuck, exhausted by old patterns, or quietly wondering if things could feel better - those are all valid starting points.
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This approach works well for reflective, emotionally attuned adults (or those open to growing in that direction) who want to work with a San Francisco therapist who offers space for exploration with curiosity, not judgment.
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That’s more common than people think. It often comes down to finding the right fit with a therapist whose approach feels like a good match for your needs and preferences. We’ll work together to make sure the process feels collaborative and paced in a way that’s supportive, outcomes-focused, and not overwhelming.
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The first few sessions are about getting to know you - what’s working, what’s not, and what you’re hoping for. You don’t need to prepare or perform. Just show up as you are.
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We’ll check in together, but many people begin to notice shifts in how they relate to themselves, how they handle challenges, and how much energy they spend second-guessing or self-managing. Change might show up in subtle ways. One day you’ll catch yourself responding in a way that feels different and realize something’s shifting.
