Ms. Tracey Knows Licensed Professional Counselor Associate

Ms. Tracey Knows, Licensed Professional Counselor Associate, 0704010554 is practicing under the supervision of Megan MacCutcheon (Virginia, LPC, 0701005482) at Talk with Tracey.

Please, note: A clinician listed as being “clinically supervised” is completing clinical hours toward their licensure. They have one or more fully licensed clinical supervisors that often have special training. They consult with their supervisor(s) on all of their cases.

I used to be a people-pleaser, constantly putting others' needs before my own, fearing disapproval, and struggling to say no. It wasn’t until I began studying psychology that I realized how deeply ingrained these patterns were in my life. Learning about boundaries, self-worth, and the effects of people-pleasing helped me recognize that my desire to make everyone happy was costing me my own happiness. I was able to identify early-childhood influences that shaped the way I viewed my role as a person, a woman, a mother, and a partner that significantly limited my ability to self-express my own views and opinions. Early programming like, "Only speak if you have something nice to say" oftentimes left me speechless when I wanted to set a boundary with someone who was taking advantage of my kindness. As I applied these insights to my own life, I started to set healthier boundaries and challenge the belief that I needed to always be agreeable in order to be loved or accepted. Over time, I built a stronger sense of self-worth, independent of others' opinions. My relationships began to flourish as people were finally able to get to know the real and authentic me. Now, I help others do the same. I understand firsthand how difficult it can be to break free from people-pleasing tendencies, but I also know the freedom and confidence that come from learning to prioritize your own needs. In our work together, I’ll help you identify where these patterns come from, teach you practical tools to challenge them, and guide you toward setting boundaries with self-compassion. My goal is to empower you to live more authentically, free from the pressure of constantly pleasing others.

People with people-pleasing tendencies often find themselves in a difficult situation where their kindness and willingness to help others is taken for granted or even exploited. You may feel obligated to say yes to everything, fearing conflict or disapproval, which can lead others to expect and rely on your constant support. Unfortunately, when you're always putting others' needs first, those around you may become accustomed to it, and some may even discourage you from changing because they benefit from your selflessness. This pattern often leaves you feeling depleted, unappreciated, and emotionally drained. While everyone else is satisfied by your efforts, you may find yourself feeling exhausted, with little energy left to take care of your own needs. The more you give, the more it can seem like there’s nothing left for yourself, and this can lead to resentment and feelings of being taken advantage of. Learning to set boundaries and say no can be challenging, especially when people push back against your efforts to change. However, prioritizing your own well-being is essential for your emotional health. By stepping out of the people-pleasing cycle, you can start to reclaim your energy and find a healthier balance in your relationships, where your kindness is valued rather than exploited. Finding a therapist who understands this can be challenging because you have to find a therapist who has walked the talk and learned firsthand what it means to set healthy boundaries in their own life.

After working with me, you can expect to gain greater self-confidence, a stronger sense of self-worth, and the ability to set healthy boundaries without guilt. Overcoming people-pleasing tendencies means you'll no longer feel the need to constantly seek approval or fear letting others down. Instead, you'll learn to prioritize your own needs and desires, creating more balanced and fulfilling relationships. You’ll develop the skills to say "no" when necessary, while still maintaining kindness and compassion for yourself and others. By working together, you'll also reduce feelings of resentment and exhaustion, as you begin to honor your own limits and emotional well-being. Most importantly, you’ll feel empowered to live more authentically, free from the pressure to constantly please others. This journey will help you reconnect with your true self and build a life where your needs are just as important as those of the people around you.

I understand what it’s like to feel stuck in patterns of people-pleasing, codependency, and constant overthinking—it’s exhausting. My journey as a therapist began with a deep desire to help people break free from these overwhelming cycles. Over time, I’ve specialized in working with individuals who find themselves putting everyone else’s needs ahead of their own, struggling to set boundaries, and constantly second-guessing their decisions. In our work together, my focus will be on helping you reconnect with your needs, learning to prioritize yourself without guilt or fear. We’ll explore how codependent behaviors may be keeping you tied to unhealthy relationships and how your mind’s habit of overthinking might be preventing you from finding peace. Together, we’ll unpack where these patterns come from and why they’ve felt so necessary in the past. I’ll guide you in building self-awareness and teach you tools to challenge negative thoughts and beliefs that fuel these tendencies. Using a blend of approaches, including mindfulness, CBT, and holistic healing, we’ll work on quieting the overthinking and empowering you to set healthier boundaries. Most importantly, we’ll cultivate self-compassion, helping you feel more grounded and confident in who you are. This journey isn’t about perfection but learning to embrace yourself as you are and live more authentically, free from the need to constantly please others or overthink every decision. I’m here to support you every step of the way.