You’re capable in so many areas of life, but this still feels complicated…
Welcome to
Reframe
Online group therapy for changing your relationship with food, movement, and your body.
A comment about “balance.” An article about metabolism. A photo you didn’t expect to see of yourself.
Suddenly, your chest tightens. Your brain starts calculating. You replay what you ate. You map out how tomorrow will be different. You promise yourself you’ll follow the plan perfectly this time…
For a moment, that promise feels steadying. But then something small happens, a change in schedule, a craving, a long day.
And the shift is immediate. Now you’re not just off-plan, you’re disappointed in yourself. Frustrated. Certain you should have more control than this.
The thoughts get louder:
“Why can everyone else figure this out?”
“What is wrong with me?”
“I’ll never feel confident like this.”
“No one is going to fully love me until I fix this.”
By the end of the day, it’s not about food anymore. It’s about whether you measure up. And the cycle quietly resets.
The loop is exhausting:
Replaying food choices, mentally negotiating what you’ll “make up for” later. Looking for proof you’re doing it right or signs you’re failing.
Pushing yourself to move when you’re depleted or avoiding movement entirely to escape the pressure.
Holding your body up to invisible standards that never quite feel satisfied.
Carrying the quiet self-criticism afterward, convinced you should be better at this by now.
What’s supposed to be nourishment or movement ends up feeling like management.
And here’s the thing: this isn’t about discipline.
It’s a pattern. A pattern of focusing on something that feels controllable, food, movement, your body, so you don’t have to sit with the quieter fear of not being enough
Online Group Therapy for Breaking Cycles of Overthinking and Self-Criticism Around Food, Movement, and your Body
Reframe
Reframe is for self-aware, high-achieving women with busy, analytical minds who are tired of tying their worth to food, movement, or their bodies.
Together, we’ll explore how to:
Unhook from the overthinking loops that keep you stuck
Loosen the grip of self-criticism without swinging into avoidance
Separate your worth from your eating, movement, or body size
Build steadiness in moments that normally trigger shame or correction
Practice choice rooted in values instead of fear
Grounded in Acceptance and Commitment Therapy (ACT), this group offers more than insight. It offers space…space to slow down, notice what’s really happening, and respond differently.
You won’t be asked to perform, prove, restrict, justify, or explain.
Instead, you’ll be alongside other women who understand the quiet pressure and who are ready to move from self-monitoring and second-guessing toward steadiness, clarity, and self-trust.
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 food, movement, and comfort in your body shouldn’t feel like tests you’re constantly trying to pass.
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
Thursdays:
12:00-1:00pm MST
1:00-2:00m CDT
2:00-3:00pm EST
This Group Is for You If…
✔️You’re tired of tying your sense of enough-ness to what you ate, how much you moved, or what your body looks like.
✔️You mentally score the day, judge yourself for not doing better, and reset the rules for tomorrow.
✔️You don’t actually need another plan; you need this to stop feeling like proof that you’re falling short.
✔️You’re successful and capable in most areas of your life, but food, movement, and your body still feel like the one place you can’t quite get it right.
✔️You bounce between “this time I’ll do it right” and “forget it,” only to end up frustrated and ashamed either way.
When your worth gets tangled up with food, movement, and your body, every choice can feel high-stakes, but it doesn’t have to stay that way.
Here, you’ll find space to practice responding differently, without the spiral of self-criticism running the show.
This group isn’t about “fixing” your body — it’s about helping you stop tying your worth to how well you manage it.
Instead of working harder to follow the perfect plan or swinging between control and giving up, you’ll practice new ways of relating to food, movement, and yourself.
Grounded in Acceptance and Commitment Therapy (ACT), Reframe is designed for women who:
Want to feel steady around food and movement without turning every choice into a performance review
Long to feel at ease, accepting, and whole in their bodies but remain caught in overthinking and self-judgment
Carry the quiet pressure to “do better” in this area, even when they’re already stretched thin
In this group, you’ll discover how to:
Step back from the thought spirals that turn daily choices into verdicts about your character
Build steadiness in your body so discomfort doesn’t automatically trigger correction or collapse
Anchor to your values like energy, presence, strength, or freedom rather than chasing perfection
*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.”
How This Group Supports the Things You Don’t Say Out Loud
This group is built for the parts of you you’ve kept quiet:
The quiet belief that you’ll feel more worthy, more confident, more lovable, once your body is “better.”
The way you postpone certain things until you feel more comfortable in your own skin.
The subtle decisions about what you do or don’t deserve based on how you feel about your body that day.
The self-criticism that makes you shrink your life while you’re waiting to be enough.
You might find yourself saying:
“I’ll feel more confident once I lose a little.”
“I just need to fix this part first.”
“I don’t feel good enough to fully show up like this.”
“I’ll start putting myself out there when I feel better about my body.”
Here, those thoughts aren’t treated as truths.
They’re understood as signals, pointing toward needs that haven’t been met, rather than proof that you’re not enough.
*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:
✨ Skills to step back from the thought loops that turn food and movement into verdicts about your character
✨ Tools for staying grounded when self-criticism shows up, instead of automatically correcting or collapsing
✨ A clearer separation between your worth and your body
✨ More steadiness in moments that used to trigger perfection resets or “forget it” swings
✨ Connection with other women who understand the quiet pressure — and are choosing differently
You’ll begin to notice when you’re evaluating instead of living and create space to respond with intention rather than shame.
You’ll practice honoring your body without turning it into a test.
And you’ll stop postponing your life until you feel “better” about yourself.
📅 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.