Zainab Waheed, ASW #11623

"Healing may not be so much about getting better, as about letting go of everything that isn't you – all of the expectations, all of the beliefs – and becoming who you are." - Rachel Naomi Remen

We all grow up shaped by the unique experiences and influences around us, which help form our beliefs about ourselves, others, and the world. Sometimes, if we’ve faced negative or challenging experiences, we might internalize beliefs that aren’t true or helpful. These beliefs can feel so real after being held for a long time that it’s hard to see we’re carrying unnecessary emotional baggage. 

In therapy, we create a warm and supportive space to gently explore and unpack these old beliefs. Together, we’ll work on understanding and letting go of what no longer serves you. This process helps you move past what’s been holding you back and allows you to focus on your strengths. It’s about recognizing and nurturing your true self and finding a path to healing and growth that feels empowering and hopeful.

Let’s embark on this journey together, discovering your path to healing and growth

My name is Zainab and I am an Associate Clinical Social Worker (ASW #11623) with over 6 years of experience working with children, families, and adults in various settings including communities, hospitals, treatment centers, and schools. I earned my Master in Social Work with an emphasis on Adult mental Health and Wellness from the University of Southern California. 

As a trauma-informed and process-oriented therapist, my goal is to meet you exactly where you are on your healing journey. I want to acknowledge your bravery in taking this step—facing the unknown and confronting deep fears can be daunting. I provide a safe and comfortable space where you can truly feel and process your emotions, helping you move beyond what’s been holding you back.

Using a psychodynamic approach, I focus on uncovering unconscious thoughts and feelings to get to the heart of the issue. We’ll explore the defense mechanisms you’ve developed and work together to break negative patterns. Your journey in therapy can help you gain insight, regulate your emotions, and build your self-esteem. As you strengthen your relationships and find more balance in your life, you'll move towards a greater sense of harmony and fulfillment.

Depression

Depression can be a heavy burden, marked by persistent sadness, loss of interest in activities, and fatigue that makes even small tasks seem overwhelming. You might notice changes in sleep, appetite, or concentration, and feel an inner emptiness or hopelessness. It's important to remember that these feelings are valid and seeking help is a sign of strength, not weakness. Talking to friends, family, or a mental health professional can provide support and clarity. Small steps, like focusing on self-care or reaching out for help, can make a big difference. You don’t have to face this alone—there is hope and support available.

Anxiety

Anxiety can feel like a constant whirlwind of worry and restlessness. You might experience a racing heart, sweaty palms, rapid breathing, muscle tension or a tightness in your chest, along with trouble sleeping or concentrating. Everyday situations can start to feel overwhelming, and you might find yourself stuck in a loop of "what if" thoughts. You’re not alone in this; support is available, and with time and care, you can find a sense of calm and balance.

Borderline Personality Disorder (BPD)

Borderline Personality Disorder (BPD) can feel like a rollercoaster of intense emotions and shifting moods. You might feel a deep emptiness or fear that people will leave you, and your relationships might feel unstable, swinging from loving to hurtful. You may act impulsively or have sudden changes in how you see yourself or your goals. Remember, having BPD doesn’t define your worth; you are deserving of understanding and compassion. With the right tools and support, you can navigate these challenges and work towards a more stable and fulfilling life. You’re not alone, and there is hope for brighter days ahead.

Post-Traumatic Stress Disorder (PTSD)

Post-Traumatic Stress Disorder (PTSD) can feel like carrying the weight of a painful past that keeps resurfacing. You might experience unsettling flashbacks, where memories of the trauma seem all too real or have vivid nightmares that disrupt your sleep. During the day, you may feel on edge, easily startled, or overwhelmed by intense feelings of anxiety and fear. Avoiding places or situations that remind you of the trauma is common, and you might struggle with feelings of numbness or disconnection from others. It's crucial to know that these reactions are normal responses to trauma, and seeking support can make a big difference.

Addiction

Addiction can feel like being trapped in a cycle that’s hard to break, with substances or behaviors taking over more and more of your life. You might notice that you need more of the substance or activity to get the same feeling, or that you’re spending a lot of time seeking it out or recovering from its effects. Relationships, work, and hobbies might start to suffer as your focus shifts. Symptoms can include cravings, withdrawal symptoms when you try to stop, and neglecting responsibilities or self-care. It’s important to recognize that struggling with addiction doesn’t make you weak; it’s a challenge that many face. Reaching out for help is a courageous first step. With support and a strong plan, you can work towards a healthier, more balanced life. You’re not alone, and recovery is possible.

Grief and Loss

Losing someone or going through a big change can feel like your world has been turned upside down, leaving you with a deep emptiness. You might feel very sad, confused, and in disbelief about the loss or change. Your daily routines may feel off, and you might be overwhelmed by memories or a strong sense of missing what you had. This is a time of adjustment where things might not feel normal. Remember, these feelings are a natural part of healing. Seeking support and giving yourself time to adapt can help you through this tough period.

My Approaches/Modalities

Polyvagal Theory

I utilize Polyvagal theory (the leading theory of our nervous system and stress response) and a trauma informed culturally competent approach to healing. Trauma can rob us of the opportunities to thrive, we feel isolated, disconnected, and easily overwhelmed by stress. Navigating the emotional ups and downs, chronic fear & anxiety, having to avoid more and more triggers, never feeling settled, detached from our lives and relationships, doubting and feeling against ourselves and all those physical symptoms of pain, dissociation, illness and discomfort gets in the way of pursuing our dreams.My approach is eclectic utilizing the latest research on trauma to address it in the body and reprocess the traumatic memory. We will work together to empower you in your life, goals, and relationships and reclaim your life from trauma.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR is an evidence based modality that can help process trauma and memories that are “stuck” in your body and affecting your nervous system. We will explore various ways trauma has affected you including physical sensations, maladaptive behaviors, defense mechanisms, and core beliefs that show up in your life making you feel a lack of control. We will utilize EMDR to learn ways to help you stay within your window of tolerance and establish a sense of safety before processing trauma. We will work together to reduce the emotional charge by focusing on the memory while engaging in bilateral stimulation such as eye movement or tapping. 

Internal Family System (IFS)

IFS is a form of talk therapy that explores different parts of ourselves or mini-personalities. These parts play a particular role within our inner world which includes managers, protectors and exiles. All parts are good and serve a particular role and function, however, when certain parts take over it creates an imbalance for our true authentic self. Exiles are the vulnerable parts of ourselves, which can also be our inner child or younger part that holds trauma, pain, fear, and shame. These parts are shut away to keep ourselves safe, but also to stop them from overwhelming the system. Managers are proactive parts of ourselves that try to keep us safe by controlling other parts, people, or situations. This can show up as planning, criticism, caretaking, pessimism, and numbing. Firefighters are reactive emergency responders that also act as protectors but act after exiles are upset to either soothe them or distract them. They will do whatever it takes to to get away from exiles including addictive behaviors, sleeping, spending, disassociation, self-harm, suicidal ideation, rage, etc. All parts are good, but some parts may become extreme and through IFS we get to explore those parts of ourselves and approach with transformative self-compassion. 

Cognitive Behavioral Therapy (CBT)

CBT is an evidence based modality that focuses on identifying and changing negative thought patterns and behaviors that contribute to emotional distress. CBT helps individuals recognize and challenge distorted thoughts and negative core beliefs, we will work together to replace them with more balanced and realistic beliefs. We can work together to use behavioral techniques to change problematic behaviors and reinforce positive ones through exposure therapy to reduce avoidant behaviors or behavioral activation to increase motivation to do things you once loved. Through CBT, you will learn skills to address and solve current problems by enhancing coping mechanisms and decision-making. We will work on developing skills and practice coping skills such as stress management, relaxation techniques, and effective communication. 

Dialectical Behavior Therapy (DBT)

DBT is a specialized form of CBT that is designed to help individuals learn skills to cope with intense negative emotions. DBT includes learning skills in various ways such as mindfulness, emotional regulation, interpersonal skills, and distress tolerance. Many times our inability to control negative emotions or impulses impact various areas in our life including interpersonal conflict, impacting our ability to manage relationships in a healthy way. I teach my clients mindfulness techniques to help them enhance awareness and acceptance of the present moment, learning to observe their feelings and thoughts without judgment. We will learn to identify, understand, and manage emotions effectively by learning coping skills that will enhance your ability to regulate intense emotions. We will focus on learning strategies that will help you stay within your window of tolerance in order to cope with and endure distressing situations without resorting to self-destructive behaviors. We will focus on interpersonal skills including improving communication, maintaining healthy relationships, and effectively setting boundaries.

Your safety is my Priority

My approach in working with complex PTSD/all trauma survivors is prioritizing relational safety and transparency. As someone who has gone through healing, I understand how important compassion, attunement, safety, and an extensive understanding of trauma are for an effective therapeutic environment.

I offer a complimentary 20-minute consultation to discuss your unique needs and explore how we can work together to achieve your therapeutic goals. This initial meeting is an opportunity for us to connect, and for you to ask any questions you may have about the therapeutic process.

Please do not hesitate to contact me for a free 20-minute consultation.

Individual therapy sessions are 50 minutes/$140 per session and couples sessions are 50 minutes/$160 per session. 

Email: Zainabwaheedcsw@gmail.com

 Phone #: (714) 576-0183