Mary Koch, LMHC

Mary Koch is a licensed mental health counselor (LMHC) practicing in Iowa. She brings eight years of experience working with people facing stress, anxiety, depression, grief, addiction, and trauma. Mary aims to create a calm, judge-free space where clients can speak openly and feel heard. Her style is warm and down-to-earth. Sessions often feel like a conversation guided by questions and reflections. Mary uses techniques from cognitive behavioral therapy and acceptance and commitment therapy to help people notice patterns and try small changes. She encourages clients to name what’s working, even small positives, and to claim credit for their own progress. Mary has worked in a variety of settings, including outpatient substance use services, schools from elementary through college, and correctional facilities. That range shaped her approach to shared human problems like identity questions, co-occurring substance concerns, and life changes. She also supports people coping with sleep problems, self-esteem struggles, anger, and relationship communication issues. In sessions she often reflects back what a client says in a nonjudgmental way so the person can hear their own thoughts differently. She may offer simple exercises to try between meetings and moments to notice feelings in the room. Mary aims to keep work practical and focused on goals the client sets. To begin, people use the site’s Start Therapy button, fill a short matching questionnaire, and schedule a session. Her practice uses a subscription model that can be canceled at any time, and session details depend on scheduling and location.

How Mary uses therapy methods in online care

Acceptance and Commitment Therapy (ACT) focuses on noticing thoughts and values. It helps people clarify what matters to them and take small, committed steps toward those values even when feelings are uncomfortable. Cognitive Behavioral Therapy (CBT) looks at how thoughts and behaviors interact. It helps people spot unhelpful thinking patterns and try practical changes to reduce distress. Attachment-Based Therapy pays attention to how early relationships shape expectations and emotional responses, and it can help people learn new ways of relating and managing closeness. Finding the right approach is part of the work. Mary collaborates with each person to decide which methods fit their goals and preferences. She aims to match techniques to what the client hopes to change and adjusts the plan as progress is made. If you are considering online sessions, confirm the available session options before booking. Online therapy can make it simpler to fit meetings into a weeknight or a work break and can reduce travel time. It can also allow for shorter check-ins when schedules are tight, or for video work when visual cues are helpful. Ask about session length and scheduling when you complete the matching questionnaire so arrangements fit your daily life.