What are the opening hours?

Monday 9am - 9pm Tuesday 9am - 6pm Wednesday 9am - 6pm Thursday 9am - 9pm Friday 7am - 6pm Saturday 8am - 5pm

http://www.herrimancounseling.com/

Herriman Counseling Services, 5627 West 13100 South, Suite B, Herriman, UT (2026)

07/31/2026

Cognitive Distortions: How Thinking Patterns Affect Emotions

Have you ever caught yourself thinking:
"I always fail."
"They must be upset with me."
"If I make one mistake, everything is ruined."

These are examples of what psychologists call Cognitive distortion—automatic thinking habits that can influence how we feel and respond to situations.

Everyone experiences cognitive distortions from time to time. They become a problem when they happen so often that they begin to shape our reality.

Some common examples include:

All-or-nothing thinking – Seeing situations as all good or all bad.
Catastrophizing – Expecting the worst possible outcome.
Mind reading – Assuming you know what others are thinking.
Overgeneralization – Believing one difficult experience will always happen again.
Personalization – Taking responsibility for things outside your control.

The goal isn't to think positively all the time.

It's to learn how to recognize these thinking patterns and replace them with more balanced, realistic perspectives.

Sometimes changing how we think can change how we feel.

07/29/2026

✨We’d like to highlight one of our therapists, Joe ✨

Joe is passionate about helping teens (13+) and adults overcome OCD, anxiety disorders, and trauma-related concerns. He believes that when anxiety or intrusive thoughts begin to take over, the right tools, support, and therapeutic relationship can help people regain confidence and move forward.

His approach is grounded in evidence-based care, using Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and exposure-based therapies—approaches that have been shown to be highly effective in treating OCD and anxiety disorders. Joe helps clients better understand their thoughts and behaviors while building practical skills to reduce anxiety and improve daily life.

Joe believes meaningful change starts with a strong therapeutic relationship. He creates a supportive, collaborative, and nonjudgmental environment where clients feel heard, empowered, and equipped to face challenges with greater resilience.

Originally from the Washington, DC area, Joe earned his Bachelor's degree in Psychology from the University of Utah and is currently completing his Master of Science in Mental Health Counseling at Rocky Mountain University of Health Professions.

Outside of the office, Joe enjoys exploring the outdoors, playing sports, reading, riding his motorcycle, and spending time with his wife and children.

If OCD, anxiety, or trauma-related concerns have been holding you back, Joe provides a compassionate, evidence-based approach to help you regain control, build resilience, and create lasting change.

07/27/2026

Attachment Styles: How Early Relationships Shape Adult Connections

Have you ever wondered why some people easily trust others while others fear rejection or struggle with closeness?

Attachment theory suggests that our earliest relationships help shape how we connect with others throughout life.

Researchers commonly describe four attachment styles:

💙 Secure Attachment
Comfortable with closeness, trust, and healthy independence.

💛 Anxious Attachment
May worry about rejection or seek frequent reassurance.

💚 Avoidant Attachment
May value independence so strongly that closeness feels uncomfortable.

💜 Disorganized Attachment
May experience both a desire for closeness and a fear of it, often leading to confusing relationship patterns.

Attachment styles aren't labels or life sentences. They're patterns that can change through healthy relationships, self-awareness, and therapy.

Understanding your attachment style isn't about blaming your past—it's about gaining insight into how you relate to others today.

07/24/2026

Person-Centered Therapy: The Power of Being Truly Heard

Sometimes people don't need someone to solve their problems.

They need someone to truly listen.

Person-centered therapy is built on the idea that people naturally move toward growth when they're given a safe, accepting, and supportive environment.

Rather than directing the conversation, therapists practicing this approach focus on:

Listening without judgment.
Showing genuine empathy.
Accepting clients as they are.
Creating a space where people feel understood.

Feeling heard can have a powerful impact.

When people don't have to defend themselves or pretend they're okay, they're often able to better understand their own thoughts, emotions, and goals.

Person-Centered Therapy reminds us that healing doesn't always come from having all the answers—it often begins with feeling safe enough to ask the questions.

07/22/2026

We’d like to highlight one of our therapists, Autumn 💙

Autumn believes healing begins in a space where you feel safe, understood, and supported. She works with teens and adults to help them overcome anxiety, navigate life transitions, and build a life that feels more meaningful and fulfilling.

She specializes in treating anxiety disorders, including OCD, Generalized Anxiety Disorder (GAD), Social Anxiety Disorder (SAD), and body dysmorphia concerns. She is also passionate about helping clients work through grief, loss, and significant life changes with compassion and practical support.

Autumn creates a warm, inclusive environment where clients can explore challenges without judgment. She emphasizes self-compassion, values-based living, and a holistic approach that recognizes the connection between mental and physical well-being.

Her work integrates evidence-based approaches including ACT, CBT, DBT, Exposure and Response Prevention (ERP), and Emotion-Focused Therapy (EFT). Together, these approaches help clients face fears, strengthen coping skills, and move toward lasting growth and resilience.

Autumn has been practicing as a Clinical Mental Health Counselor since 2014 and brings 18 years of experience in the mental health field. She has worked in outpatient therapy, inpatient treatment, and residential programs, giving her broad experience supporting clients with a wide range of needs.

Outside of the office, Autumn enjoys spending time in nature, creating art, attending live music events, sipping Diet Coke, playing board games, and watching movies with her family.

If anxiety, OCD, grief, or major life transitions have been making life feel overwhelming, Autumn offers a compassionate, evidence-based approach to help you regain confidence, balance, and hope. 💙

07/20/2026

Compassion-Focused Therapy: Why Self-Compassion Matters

Many of us would never speak to a friend the way we speak to ourselves.

When we make a mistake, it's easy to fall into self-criticism:
"I'm not good enough."
"I always mess things up."
"Why can't I get it together?"

Compassion-Focused Therapy (CFT) helps people develop a kinder, more balanced relationship with themselves.

Self-compassion isn't about lowering expectations or making excuses. It's about recognizing that being human means making mistakes, facing challenges, and experiencing difficult emotions.

Research has shown that self-compassion can help reduce shame, anxiety, and self-criticism while increasing emotional resilience.

Some ways to practice self-compassion include:

Speaking to yourself as you would a close friend.
Recognizing that everyone struggles sometimes.
Allowing yourself to make mistakes without defining yourself by them.
Responding to difficult emotions with curiosity instead of judgment.

Treating yourself with kindness doesn't make you weaker—it often gives you the strength to keep moving forward.

07/18/2026

Motivational Interviewing: Finding Your Own Motivation for Change

Have you ever wanted to make a change but felt stuck between wanting to do it and actually doing it?

Motivational Interviewing (MI) is a collaborative approach that helps people explore their own reasons for change rather than being told what they "should" do.

One of the core ideas behind Motivational Interviewing is that lasting change is more likely when motivation comes from within.

Instead of giving advice or trying to convince someone, a therapist might ask questions like:

"What would be different if this problem improved?"
"What's important to you right now?"
"What has helped you in the past?"
"What's getting in the way?"

MI recognizes that feeling uncertain about change is normal. It's okay to have mixed feelings about starting therapy, changing habits, improving relationships, or making big life decisions.

This approach is often used to support people navigating anxiety, depression, health changes, addiction recovery, or any situation where change feels difficult.

The goal isn't to pressure someone into changing. It's to help them discover the motivation that's already there.

07/16/2026

We’d like to highlight one of our therapists, Cody 💙

Cody believes that no matter where you are in life, you don't have to face challenges alone. He works with teens (16+), adults, and couples to help them move through difficult seasons with greater clarity, confidence, and resilience.

He has extensive experience helping clients navigate social anxiety, sports performance anxiety, generalized anxiety, ADHD, dating and relationship concerns, marital conflict, parenting challenges, school or work stress, major life transitions, existential questions, and grief.

Cody's approach combines evidence-based therapies including EMDR, CBT, DBT, the Gottman Method, and mindfulness practices. By tailoring treatment to each client's unique needs, he helps people understand the roots of their struggles while developing practical skills to manage emotions, strengthen relationships, and create lasting change.

He believes that meaningful progress begins with a strong therapeutic relationship. Cody creates a welcoming, collaborative, and judgment-free space where clients feel supported as they explore challenges, build confidence, and work toward becoming the best version of themselves.

Originally from Albuquerque, New Mexico, Cody earned his Master of Social Work from the University of Utah.

Outside the office, he enjoys spending time with his wife and children, reviewing movies, collecting shoes and vinyl records, playing basketball and golf, and maintaining a regular meditation practice.

Whether you're working through anxiety, relationship challenges, or a major life transition, Cody offers practical tools, compassionate support, and a collaborative approach to help you move forward with confidence. 💙

07/14/2026

What is Distress Tolerance?

Life is full of difficult moments that can't always be fixed right away. Whether it's receiving bad news, going through a breakup, facing uncertainty, or feeling overwhelmed, our first instinct is often to escape the discomfort. But sometimes, the healthiest option is learning how to get through the moment without making it worse.

Distress tolerance is the ability to cope with emotional pain or stressful situations without reacting impulsively or turning to unhealthy coping strategies. It's a core skill taught in Dialectical Behavior Therapy (DBT).

Distress tolerance doesn't mean pretending everything is okay or giving up on solving problems. Instead, it's about recognizing that some situations can't be changed immediately—and having the tools to make it through until you can respond effectively.

Some distress tolerance skills include:

🌬️ Slowing your breathing to help calm your body's stress response.
🚶 Taking a brief walk or changing your environment to create space before reacting.
🧊 Using grounding techniques, such as noticing five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
💙 Practicing self-soothing through comforting activities like listening to music, wrapping up in a blanket, or holding a warm cup of tea.
⏳ Giving yourself permission to pause before making important decisions when emotions are running high.

Building distress tolerance can help you:

Respond instead of react.
Reduce impulsive behaviors.
Navigate crises more effectively.
Feel more confident handling life's challenges.
Build resilience over time.

The goal isn't to eliminate pain—because some pain is a natural part of being human. The goal is to learn that you can experience difficult emotions, survive them, and move through them without letting them control your next step.

Sometimes, the bravest thing we can do isn't to make the pain disappear—it's to trust that we can carry it, one moment at a time. 💙

07/12/2026

Emotion regulation is the ability to recognize, understand, and manage emotions without becoming overwhelmed by them. When we're able to regulate our emotions, we're more likely to make thoughtful decisions, communicate effectively, and cope with stress in ways that align with our values.

People with strong emotion regulation skills don't feel emotions less intensely. Instead, they have tools to help them navigate those emotions without letting them take over.

Some healthy emotion regulation strategies include:

🧠 Naming what you're feeling ("I'm feeling anxious" or "I'm feeling disappointed.")
🌬️ Taking slow, deep breaths to calm your body's stress response.
🚶 Taking a short walk or moving your body to release tension.
💬 Talking with someone you trust instead of bottling emotions up.
✍️ Journaling to better understand what you're experiencing.
🛌 Prioritizing sleep, nutrition, and self-care, which all play a role in emotional resilience.

When emotions become intense, it's common to react automatically—raising your voice, shutting down, avoiding a problem, or saying something you'll later regret. Emotion regulation creates a pause between the feeling and the reaction, giving you the opportunity to choose how you want to respond.

The goal isn't to always stay calm or never feel upset. The goal is to build the skills to experience emotions without being controlled by them. With practice, it's possible to respond with greater clarity, flexibility, and self-compassion—even during life's most challenging moments. 💙

Herriman Counseling Services

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Monday	9am - 9pm
Tuesday	9am - 6pm
Wednesday	9am - 6pm
Thursday	9am - 9pm
Friday	7am - 6pm
Saturday	8am - 5pm