Individual Therapy

Your brain won’t shut up. Your anxiety won’t let you breathe. Let’s change that.

You’re not choosing to stay stuck. Your brain and body just haven’t learned what safety actually feels like. That’s why… Your mind won’t shut up, and you replay every conversation 100 times. You keep falling back into the same patterns, even when you know better.

This isn’t about “just thinking positive.” You need to retrain your nervous system so you stop defaulting to survival mode. That’s where individual trauma therapy comes in.

On the outside, everything looks perfect, but inside, there’s a story waiting to be heard.

You’re good at looking like you’ve got it all together, but inside, you’re barely hanging on. Anxiety, chronic fatigue, self-doubt, feeling disconnected... sound familiar? You’re not alone. The thing is, toxic relationships and complex trauma have a way of silently shaping your life, and it’s time to finally confront that pain and heal from it. I’m here to help you move through the mess. This isn’t about just coping. It’s about healing the trauma.

How I can help…

You can explain your trauma perfectly, but can you actually feel your emotions?

You know every red flag. You’ve analyzed every conversation. You’ve replayed the past so many times, you could write a dissertation on what went wrong. So why are you still stuck? Because trauma isn’t something you logic your way out of. Your brain keeps running the same script, replaying old conversations, obsessively Googling “signs of a narcissist” at 2 AM, telling yourself you should be over it by now. But trauma doesn’t live in logic. It lives in your nervous system. And until you process it where it actually lives, you’ll stay stuck in the same damn cycles.

That’s where I come in. I help emotionally exhausted adults, deep feelers, and survivors of toxic relationships stop overanalyzing and start actually healing. I blend Internal Family Systems (IFS) and somatic therapy to get you out of your head and into real change. No fluff. No generic coping skills. No endless venting that leaves you feeling the same. Just deep, direct, let’s-get-to-the-root-of-this healing. You don’t have to keep living like this.

Imagine if you…

Finally stopped overthinking every damn thing…

No more replaying old conversations at 2 AM, wondering if you should’ve said something different. No more gaslighting yourself into thinking you were “too sensitive” or “overreacting.” Instead? The confidence to trust yourself again, without the constant self-doubt.

Woke up feeling light, like you could finally breathe again.

No more waking up exhausted before the day even starts. No more pretending you’re fine while feeling like you’re holding everything together with duct tape. Instead? Feeling done with the past. Feeling like yourself again. Finally moving forward, without carrying the baggage.

Didn’t have to keep justifying why you feel this way.

No more convincing yourself it “wasn’t that bad.” No more telling yourself you should be over it by now. No more explaining your pain away while still carrying it every damn day. Instead? Owning your truth. Releasing the guilt. Letting go of the past without apologizing for it.

Could walk away without second-guessing yourself.

No more “But what if I’m making a mistake?” No more waiting for closure from someone who will never give it to you. No more staying in toxic cycles just because it feels familiar. Instead? Walking away knowing, without a doubt, that leaving was the best decision for you.

Actually felt like yourself again.

Not the version of you that’s exhausted, burnt out, and questioning everything. Not the version of you that’s stuck in the same toxic patterns, making excuses for people who never change. Not the version of you that knows better, but still feels like shit. Instead? Confidence. Strength. Feeling whole again, without the past weighing you down.

I want you to know:

You don’t have to do this alone anymore.

You’ve spent years trying to figure this out on your own. Convincing yourself you should be able to handle it, that other people have had it worse, that you don’t “need” therapy. But you’re tired. And you deserve more than this being your everyday in life. Healing is easier when you have someone in your corner who actually gets it. I’m here when you’re ready.

Common questions about trauma therapy

• What are your rates for individual therapy, and do you offer flexible payment options?

  My out-of-network fee is $375 per 90-minute session. I offer flexible payment plans and a limited number of sliding scale spots for those who need financial support. These spots go fast, so if cost is a concern, reach out to discuss options.

• Will therapy actually help me, or am I just wasting my time?

  You’ve already spent years trying to “figure it out” on your own. Reading the books, replaying the past, maybe even talking to a therapist who didn’t really get it. And yet, you’re still stuck.

  Here’s the truth: If you could think your way out of this, you would have by now. Trauma isn’t something you just understand, it’s something you have to process, and that’s exactly what we do in therapy.

  What you risk by not starting? Staying in the same cycles, overthinking the same things, and waiting for a change that isn’t coming.

• I don’t even know what ‘feeling my feelings’ means, how do I know if I need therapy?

  If you’ve ever thought “I should be able to handle this on my own” or “Other people have had it worse, so why can’t I just move on?”, you’re not alone.

  Most of my clients come in thinking their problem is stress, burnout, or overthinking. But deep down, what’s really keeping them stuck is unprocessed trauma, self-doubt, and emotional exhaustion.

  You don’t have to “know how” to feel your feelings, that’s my job. Therapy will teach you how to process emotions, instead of just intellectualizing them.

• I’m busy, how do I fit therapy into my schedule?

  You already feel burnt out, overwhelmed, and like you have zero time for yourself. The last thing you want is another thing on your plate.

  That’s why I make therapy work for you. Sessions are virtual, flexible, and designed to fit into your life, without the commute, without the stress. I offer extended 90-minute sessions or intensives to help fit your schedule.

  What if investing one intensive session saved you months (or years) of feeling this way?

• What if I start therapy and realize I can’t afford it?

  Therapy is an investment, but so is staying stuck.

  You’ve already lost sleep, peace of mind, and confidence to trauma. You’ve spent years overthinking, self-sabotaging, and doubting yourself.

  I offer flexible payment options because healing shouldn’t wait. And if you’re unsure, start with a FREE consult, no pressure, no commitment, just clarity on your next step.

• What if I don’t feel comfortable opening up?

  If the idea of spilling your deepest struggles to a stranger sounds overwhelming, I hear you.

  That’s why you set the pace. I don’t push you to talk about things you’re not ready for. You’re in control of what we focus on, because feeling safe is the first step to healing.

  Therapy isn’t about forcing emotions, it’s about giving you the space to finally process them.

• How do I know if I need Individual Therapy or a Trauma Intensive?

  Individual Therapy is for you if:
  - You want steady, weekly support to process things at a manageable pace.
  - You’re working through self-doubt, boundary-setting, or emotional exhaustion.
  - You need time to integrate healing into your daily life and want ongoing accountability.

  A Trauma Intensive is for you if:
  - You feel stuck in overthinking, spiraling, or emotional pain that won’t let up.
  - You need clarity fast instead of months of slow, surface-level progress.
  - You’re ready to process the trauma that’s been running the show.

  Still unsure? Let’s figure it out together. Book a free consult, and I’ll help you find the best option for where you are right now.

Ready to get started?

You can keep waiting for things to magically change, or you can decide to take control of your healing.

Take the first step toward healing today. Contact Mariah J. Zur for individual trauma therapy in Pittsburgh, Pennsylvania, and start your journey to recovery.