You hold so much together—but when life feels heavy, it’s hard to actually live what you believe…
Welcome to
Anchored
Online group therapy for breaking cycles of overthinking and self-criticism while learning to experience your faith in real life.
There are moments where everything feels manageable on the outside. You show up. You handle what needs to be handled. You keep moving forward.
Suddenly, your chest tightens. Your mind starts searching for answers. You remind yourself of what you believe. You try to think differently. You tell yourself to calm down, trust more, do better this time.…
But internally, it’s a different experience. A hard conversation lingers longer than you expected. A wave of emotion catches you off guard. A thought starts looping, and you can’t quite settle it.
So you try to do what you know. You remind yourself of what’s true. You try to think differently. You push yourself to respond better next time. For a moment, that effort helps. But it doesn’t last. And when it doesn’t, something shifts. Now it’s not just about what happened. It’s about what it means about you.
“Why is this still so hard for me?”
“I know better than this.”
“Why don’t I feel steadier?”
“What am I doing wrong?”
And underneath it all, a quieter pressure: I should be handling this better.
The loop is exhausting:
Trying to think your way into peace
Questioning yourself when your emotions don’t match what you believe
Pushing yourself to respond “the right way”
Carrying the weight of needing to get it right next time
What’s meant to feel grounding, your faith, your values, what you believe, starts to feel like something you’re trying to live up to.
Online group therapy for breaking cycles of overthinking and self-criticism while learning to apply your faith in real life
Anchored
Anchored is a process-based therapy group for women who want to learn how to stay steady, respond with intention, and experience their faith in the middle of real life, not just in theory.
Together, we’ll explore how to:
Step back from overthinking without trying to control every thought
Stay present with difficult emotions without shutting down or being overtaken by them
Respond to yourself with grace instead of defaulting to self-criticism
Extend self-compassion to yourself in moments where you feel like you’re falling short
Stay grounded in your relationship with God when life feels uncertain or overwhelming
Take small, meaningful steps forward that reflect your values and purpose.
Grounded in Acceptance and Commitment Therapy (ACT) and shaped by a relational, experiential Christian faith, this group teaches you to work with your thoughts and emotions in ways that are both psychologically effective and spiritually aligned.
You won’t be asked to have stronger faith, get your emotions under control, or have it all together.
Instead, you’ll learn how to:
Stay anchored when your thoughts start to spiral
Meet yourself with grace instead of constant evaluation
Move forward with intention, even when things feel uncertain
Experience your faith as something that steadies you, not something you have to live up to
You’ll be alongside other women who are:
Carrying a lot
Thinking deeply
Wanting to live with intention
and ready for a way forward that feels both practical and rooted in what they believe
This isn’t about becoming unshakable. It’s about learning how to stay anchored with grace and through a process that actually works in real life.
Led by Emily MacNiven, LPC
Want to Learn More About How Group Therapy Works?
Explore this blog post from Emily: Co-Regulation in Action: How Group Support Meets the Nervous System
Because your faith was never meant to feel like pressure—it was meant to steady you.
This group has flexible, ongoing enrollment and welcomes new members at any point.
In-network with United (Optum) and Aetna. Private pay is $45 per session, with out-of-network superbills available upon request.
Day & Time
Wednesdays:
2:30-3:30pm MST
3:30-4:30pm CDT
4:30-5:30pm EST
This Group Is for You If…
✔️You’ve tried reminding yourself what’s true, shifting your mindset, or pushing yourself to respond better—but the same patterns keep showing up under pressure
✔️You’re navigating stress, relationships, responsibilities, or burnout—and you want a way to stay grounded in your faith as you move through it
✔️You want practical tools that help you work with your thoughts and emotions so you can stay aligned with your values and faith
✔️You would benefit from being in a group with other women who share your worldview and are also learning how to apply what they believe in real, everyday situations
✔️You know what you believe and value it deeply, and you want a way to actually live from that place when things feel overwhelming
✔️You find yourself overthinking, replaying situations, or getting pulled by your emotions—and want a more consistent way to respond
Anchored is for women who are carrying a lot and want a practical way to stay grounded in their faith as they move through real life. You don’t need more information or stronger belief—you need tools that help you work with your thoughts and emotions so you can actually live from what you already know to be true.
In this group, you’ll learn how to apply your faith in real time using skills from Acceptance and Commitment Therapy (ACT), so it becomes something you can rely on in the middle of stress, relationships, decisions, and everyday pressure—not just something you understand in theory.
Grounded in Acceptance and Commitment Therapy (ACT), Anchored is designed for women who:
Want to stay rooted in their faith while navigating the same stress, anxiety, and relationship challenges they face every day
Value what they believe and are looking for a practical way to live from it when emotions and thoughts feel overwhelming
Tend to overthink, replay, or second-guess and want a more steady, consistent way to respon
Are used to carrying responsibility and want tools that support them across all areas of life, not just one issue
Would benefit from learning alongside other women who share their worldview and are also applying their faith in real time
In this group, you’ll discover how to:
Work with your thoughts instead of getting pulled into overthinking or mental spirals
Stay present with your emotions without shutting them down or being overtaken by them
Respond to real-life situations in a way that reflects your values and faith
Reduce self-criticism and relate to yourself with more grace and steadiness
Take meaningful action in your life even when things feel uncertain or difficult
*Participant
“For the first time, I feel like someone really gets how my brain works. I can talk about things I used to shut down around, and that’s a huge shift for me.”
*Participant
“You make space for me to show up as a full person, not just a mess to fix. That means more than I can say.”
*Participant
“I’m grateful for how you balance softness with honesty. You don’t sugarcoat, but you don’t shame, and that helps me stay with the hard stuff.”
*Participant
“Our sessions help me name what I’ve been carrying underneath the surface. I didn’t realize how much was there until I felt safe enough to explore it.”
*Participant
“This is the first time I’ve had a therapist help me recognize my patterns and believe I can choose something different. It’s empowering.”
*Participant
“I’m learning how to have my own back instead of just pushing through all the time. That’s new for me.”
When you give yourself the chance to be seen, really seen, without judgment or fixing, something shifts.
What's Possible Through Group Therapy
*Participant
“The metaphors you use stay with me. I caught myself reacting differently this week, and it felt like real progress.”
*Participant
“I actually used what we talked about in real life, and I didn’t spiral. I didn’t think that was possible for me before.”
*Participant
“I wasn’t sure I’d ever be able to slow down my thoughts, but the grounding exercise made it feel possible.”
“You reflect things back in a way that helps me see through the chaos. I leave feeling capable, not broken.”
*Participant
What You’ll Walk Away With
By the end of this group, you’ll have:
✨ A way to work with overthinking so it no longer pulls you out of the present moment
✨ Skills for staying steady with difficult emotions instead of reacting or shutting down
✨ Greater alignment between what you believe and how you respond in real-life situations
✨ More awareness of your patterns and how to shift them with intention
✨ A more grace-filled way of relating to yourself when things don’t go as planned
✨ Increased psychological flexibility across stress, relationships, burnout, and daily pressures
✨ A deeper sense of steadiness and connection to your faith in the moments that matter most
📅 Weekly Support, Your Way
60-minute telehealth sessions via Simple Practice with rolling enrollment.
📓 Optional Between-Session Support
Use of The Red Door ACT Toolbox + Therapy Companion Journal.
🧠 Real Tools, Real Growth
ACT-based tools and practical exercises to support change between sessions
🧾 Insurance-Friendly
In-network with United (Optum) and Aetna.
Private pay is $45 per session.
Out-of-network superbills are available upon request.
👥 Intimate, Safe Community
7 people max—so you feel known, not lost in the crowd.
🔒 Private & Secure
Sessions are hosted on HIPAA-compliant Simple Practice with a private link each week
Group therapy and individual therapy serve different but equally important purposes. One is not better than the other; they simply meet different needs.
➕ Individual therapy offers space to focus deeply on your story, your past, and your inner world. You get undivided attention, personalized support, and the freedom to process at your own pace.
➕ Group therapy, on the other hand, brings healing through connection. It gives you a front-row seat to the experience of others, and that can shift something inside. You realize you’re not the only one thinking the way you do. You practice sharing vulnerably and receiving support in real time. You witness what courage looks like in someone else, and begin to embody it yourself.
Many people find that group therapy enriches the work they’re doing individually, giving them more real-life moments to apply their insights, tools, and awareness. You get to move from learning to living.
If you already have a therapist, a group can be a powerful complement. If you’re not in individual therapy, that’s okay too. This space can still be deeply transformative on its own.
Want to Learn More About How Group Therapy Works?
Explore this blog post from Emily: You Don’t Have to Hold It All Alone: Why Group Support Might Be Exactly What You Need
Why Group Therapy?
What to Expect in Group
60 minutes. Intentional. Human. Grounding.
Each group session is 60 minutes and thoughtfully structured to balance safety, connection, and real-life integration without requiring you to over-share, perform, or have it all figured out
Here’s the general flow so you know what to expect:
🔹 1. Settling In
⏱️ 5–7min
Gentle arrival, check-in, or grounding practice
→ No pressure to share
→ Just arrive as you are
→ Come exactly as you are—frazzled, quiet, unsure, or curious
🔹 2. Topic Exploration
⏱️ 15-20 min
Guided skill-building or themed discussion
→ Draws from ACT, mindfulness, self-compassion, and evidence-based tools
→ May include metaphors, brief teaching, or reflection prompts
→Practical, relatable, and designed for real life—not perfection
🔹 3. Group Discussion & Support
⏱️ 25-30 min
Open space to share or listen
→ Explore thoughts, emotions, patterns, and relationships
→ This is where connection deepens and “oh, it’s not just me” moments happen
🔹 4. Closing & Integration
⏱️ 5 min
Wrap-up with reflection or grounding
→ Gentle wrap-up or grounding
→ Help your nervous system transition back into your day
→ Optional takeaways or intentions to carry forward
💬 Always Your Choice
Speak up. Sit back. Take space. Just be.
Groups are capped at 7 people to keep the space safe, supportive, and genuinely connective, not overwhelming.
Meet Your Guide
This isn’t just a group, it’s a space to exhale, connect, and grow at your own pace, with guidance that meets you where you are.
Emily MacNiven, LPC, is a therapist, educator, and founder of The Red Door. She brings warmth, wisdom, and realness to every group, not to fix you, but to walk with you. Emily believes that something powerful happens when people come together with honesty and care; group work can soften isolation, spark insight, and remind us we’re not alone in what we carry. Healing doesn’t happen under pressure. It happens in the presence of safety, clarity, compassion, and connection.
With deep experience supporting folks tangled in mental noise, relationship uncertainty, people-pleasing, and identity-level self-doubt, Emily leads with grounded skill and steady gentleness. Her approach blends structure with softness, offering clear tools, meaningful reflection, and space to show up exactly as you are. In her groups, you don’t just learn to manage life. You learn to reclaim it.
Learn more about Emily and The Red Door Therapy & Wellness Solutions!
Questions?
Safety + FAQs
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Many people come into this with past experiences that made them feel ignored, judged, or like they had to perform to belong.
This group is different.
We take time to build trust, not rush it. You’ll never be forced to share more than you want to. You’ll never be “called out” or put on the spot. Everything we do is rooted in consent, gentleness, and honoring your pace.
The group is intentionally small—just seven people max—and everyone is carefully vetted through a 1:1 intake process to ensure the space stays emotionally safe and affirming. If something doesn’t feel right, we talk about it. If you need to pause or regroup, that’s welcome too.
You’re not entering a room full of strangers. You’re stepping into a space where real humans show up with softness, courage, and care.
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Yes. Most people haven’t. We ease in gently. No pressure, and no need to share until it feels right for you.
Many people find that even just listening, hearing others name what you’ve been feeling, can be powerful and healing. -
You don’t need a formal label. If you find yourself stuck in spirals of overthinking, reassurance-seeking, or relationship doubt—this is a space that understands.
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This group offers rolling enrollment, so you can start whenever you're ready. There’s no fixed end date, and you're welcome to attend as many sessions as feel helpful. Most folks attend weekly 60-minute sessions to build momentum, but we’ll work together to find a rhythm that honors your energy, schedule, and capacity. You can also schedule a free 20-minute consult to see if it’s a fit.
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We start with a free consultation and a one-on-one intake session to get to know you and your goals. If this group isn’t the best match, we’ll connect you with another offering that better meets your needs.
Getting Started Is Simple
✅ Step 1: Schedule Your Free Consult
Book a no-pressure, 20-minute video call to see if this group is the right fit for you.
🎧 Step 2: Join a Private Intake Session
Meet one-on-one with Emily for a 60-minute intake to talk through your goals, needs, and how group support can help.
💬 Step 3: Begin Group When You’re Ready
If it’s a good fit, you’ll join the group and start your journey. If not, we’ll help you connect with one of our other supportive offerings.
Everything’s online. All you need is a quiet-ish space and a willingness to show up. Pajamas welcome. 🧦💻
💸 Payment Details
In-network with United (Optum) and Aetna.
Private pay is $45 per session.
Out-of-network superbills are available upon request.
*These reflections are representative of common themes shared in individual and group sessions and are not direct client testimonials.
Take the next step
Ready to Join—or Just Exploring?
Whether you’re all in or still figuring things out, the next step is the same: fill out the form below. I’ll reach out personally to answer your questions, help verify your insurance if needed, and guide you through what comes next, whether that’s scheduling your intake session or simply starting a conversation.
No pressure, no rush, just real support, at the pace that works best for you.