Monica Cowan, LPC

Monica Cowan is a Licensed Professional Counselor (LPC) in Oregon who helps people facing stress, anxiety, low self-esteem, career shifts, and life changes. She meets people where they are and focuses on practical steps they can use right away. Taking the first step can feel hard, and she aims to make that step easier and more understandable.

She uses Cognitive Behavioral Therapy (CBT) to help people notice unhelpful thoughts and try new behaviors. Monica pairs that with client-centered listening so clients feel heard and respected as they work toward change. Mindfulness techniques are also woven into sessions to help manage stress and improve sleep.

Over a decade of work has included supporting people through grief, parenting stress, compassion fatigue, and adjustment after major events. She also addresses life concerns like money worries, career decisions, fertility and reproductive challenges, and issues that come up in aging and caregiving.

Sessions often include goal-setting, small experiments to test new habits, and practical coping strategies clients can use between meetings. Motivational interviewing and solution-focused methods help when someone wants clearer direction or a faster plan for change.

Monica offers sessions by video call, phone, live chat, and text-based messaging to fit different schedules and preferences. All sessions are conducted in English and follow Oregon licensing standards.

How therapy approaches translate to online care

Monica often uses Cognitive Behavioral Therapy to help clients identify patterns of thinking that lead to stress or avoidance and then test small behavior changes to see what helps. CBT can be useful for anxiety, sleep problems, and low self-esteem because it focuses on practical steps and experiments.

She also uses Client-Centered Therapy to make space for the person’s experience. That means listening deeply, reflecting what the client shares, and supporting their own pace of change. Mindfulness Therapy is added when helpful to build simple exercises for calming the body and improving focus during stressful moments.

Finding the right approach is a collaborative process. Monica will work with each person to choose methods that match their goals, preferences, and daily life. Together they set concrete goals and decide whether to emphasize CBT tools, reflective listening, or mindfulness practices as therapy progresses.

Online formats include video calls, phone sessions, live chat, and text-based messaging. Video is helpful for full conversations and visual cues, phone works well when bandwidth is limited, live chat suits shorter check-ins, and text messaging supports brief updates or ongoing coaching between sessions. These options make it easier to fit therapy into work, caregiving, or medical schedules and to keep practice going between meetings.