Wise Mind Therapy
Find Calm, Clarity, and the Skills to Create Change
Welcome. Are you feeling stuck, overwhelmed, or simply tired of repeating the same patterns in your life? I’m here to help. Working with me you will learn concrete skills you can use to change what isn’t working in your life.
Hi, I’m Tracy Kalloway.
I’m a licensed therapist who helps clients shift old habits, manage stress, and create more balance and connection. My approach blends warmth with evidence-based strategies, so you leave each session with both insight and practical steps forward.
You Don’t Have to Stay Stuck.
We can work together to help you learn how to:
Manage emotional ups and downs.
Recover from burnout
Break free from unhelpful patterns.
Strengthen relationships/friendships and decrease loneliness..
Find direction and purpose in the next stage of life.
Take the next step.
If you’re curious about whether therapy with me could be a good fit, I invite you to schedule a free 40-minute video consultation. It’s a chance to ask questions, learn more about my approach, and get a feel for how we might work together. Simply fill out the contact form here to get started. I look forward to hearing from you.
A new DBT skills class series starts Tuesday 3/3/26 at 6:00pm.
Click here to sign up.
What is a DBT Skills Class?
A DBT (Dialectical Behavior Therapy) skills class is a comprehensive 24-week program where you’ll learn tools you can use every day to manage stress, regulate emotions, and build healthier relationships. Backed by extensive research, DBT skills have been shown to help people create lasting change.
Your facilitator, Tracy Kalloway, LMHC (she/her), is a Linehan Board Certified DBT Clinician™ who has been teaching DBT skills for over 15 years.Format & StructureClasses meet online once a week for 90 minutes via Zoom — making it easy to attend from anywhere in Washington State, with no commute or parking hassles.The 24 weeks are divided into three 8-week modules:
Distress Tolerance – Practical tools to handle life’s challenges without making things worse.
Emotion Regulation – Skills for understanding, managing, and expressing emotions more effectively.
Interpersonal Effectiveness – Strategies to improve relationships with others and yourself.
Mindfulness is woven throughout each module, providing the foundation for all other DBT skills.
Homework & Practice
Each week you’ll receive a simple practice assignment (no tests or papers!). Practicing between classes is the key to getting the best results.Important Details
Classes cost $75 per week. Insurance is not accepted, but superbills can be provided for possible out-of-network reimbursement.
A 24-week commitment is required, though you may choose to stop between modules with advance notice.
To participate, you must:
Attend from a private space with your camera on.
You do not need to be in individual therapy to join the class, unless you are currently experiencing suicidal urges or physically self-harming. In that case, you may attend as long as you are also working with an individual therapist who is aware of these urges. (Skills group alone is not a suicide prevention program.)
Interested in joining?
Click here to join the class or schedule your free video consultation to learn more.
Frequently Asked Questions
We know you probably have some questions—here are a few of the most common ones we hear about DBT skills class.“24 weeks sounds like a lot…”
It is a big commitment—but changing lifelong habits takes time. Clients who stick with the full 24 weeks and practice regularly see the best results.“Groups of new people make me nervous. Will I have to talk or have my camera on?”
It’s very normal to feel nervous at first. To meet HIPAA privacy requirements and to keep the group connected, everyone is asked to keep their camera on during class. You’ll also be expected to share a little about your experience practicing the skills each week. This doesn’t mean sharing personal details—something simple like, “I tried the TIP skill when I was upset and it helped me calm down,” is enough. Most people find their anxiety eases once they get into the rhythm of class.“Do I need to be in individual therapy to take the class?”
No, you don’t need to be in individual therapy to join. The only exception is if you’re currently suicidal or self-harming—then an individual therapist is required.“What if a skill doesn’t work for me?”
That’s okay! Everyone is different, and we’ll help you fine-tune skills or suggest alternatives until you find what works best for you.“Who teaches the class?”
Each class is led by two facilitators. One is Tracy Kalloway, LMHC (she/her), a Linehan Board Certified DBT Clinician™ who has been teaching DBT skills for over 12 years. The other facilitator will also have advanced training in DBT, ensuring you get expert guidance and support.“How much does skills class cost?”
The class costs $75 per week. The entire course is 24 weeks.“What if I miss a class?”
Because DBT skills build on each other and are easiest to learn through regular practice, people who make attending every week a priority are the most satisfied with their results. That said, we also know life happens. If you do miss a class, you’ll still be notified of the homework so you can stay on track. Because your seat is reserved, you’ll still be charged for missed classes.“Do you take insurance?”
We don’t bill insurance directly, but we can provide a Superbill you can submit to your insurance company for possible out-of-network reimbursement (CPT code 90853).
Services Provided
Free video consult
I offer a free 40-minute video consultation so you can get a sense of what working together might feel like. It’s a chance to ask questions, share what you’re looking for, and learn more about my approach. Together, we can see if therapy with me feels like the right fit for you.
For scheduling click here.
Individual Therapy
Individual therapy is a chance to create a safe and supportive space where you can openly explore your challenges without judgment. Together, we work to uncover patterns that may be keeping you stuck and develop practical skills to move forward. The goal is to help you build resilience, find clarity, and create a more meaningful and connected life.50 mins $180
Sliding fee slots may be available.
Please ask if cost is a concern.
DBT Skills Class
Taking a DBT skills class gives you the opportunity to learn practical tools for managing emotions, improving relationships, and coping with stress in a supportive group setting. Each week, you’ll be introduced to new DBT skills, practice them with guidance, and explore how they can apply to real-life situations. The class is structured, but also collaborative, with time for questions and discussion. Over time, many people find that these skills bring more balance, confidence, and effectiveness to their daily lives.For more info on the skills class click here.
Weekly Comprehensive DBT
(Dialectical Behavior Therapy)
This is a structured, evidence-based treatment designed to help people manage intense emotions, reduce harmful behaviors, and build a life that feels meaningful. It includes weekly individual therapy, a weekly skills class to learn and practice coping tools, between-session coaching for real-time support, and a therapist consultation team to ensure the highest quality of care. This full model of DBT provides the structure and support needed for lasting change.Weekly individual $180
Weekly skills class $75
Sliding fee slots may be available.
Please ask if cost is a concern.
About Me
Who I Help
Over the years, I’ve worked with adults of all ages and challenges, but I specialize in supporting:
Professionals in the tech sector dealing with intense pressure, high stress, and the challenge of finding time and space for themselves and their families.
Women balancing family and career who feel stretched thin and want more calm, clarity, and balance.
People who feel ruled by their emotions, identify as “highly sensitive,” or struggle with intense emotional ups and downs, including those navigating Borderline Personality Disorder (BPD), who are ready to learn skills to feel more steady, grounded, and in control of their lives.
Single people navigating relationships or anyone seeking to improve connections with partners, family, or friends.
To schedule a free 40 minute video consult, fill out my form here.
How I Help
My approach to therapy is both supportive and practical. I believe real change happens when you not only understand yourself more deeply, but also learn concrete skills you can use in everyday life.
In our work together, you can expect:
A safe, nonjudgmental space to talk openly about what’s on your mind.
Practical strategies drawn from evidence-based therapies, like DBT (especially helpful for BPD) CBT, ACT, Self-Compassion Therapy and Mindfulness, that you can start using right away.
A balance of compassion and accountability — I’ll listen with care, but I’ll also gently challenge you to try new ways of thinking and responding.
The goal isn’t just to feel better in the moment, but to build the tools and confidence to create lasting change in the areas of your life that matter most.
To schedule a free 40 minute video consult, fill out my form here.
Why I do this work
I know how discouraging it can feel to be stuck in the same old cycles because I’ve been there. Whether that’s being swept up by emotions, feeling pressure at work, or struggling with the ups and downs of relationships and dating. For some, it’s the stress of balancing family and career; for others, it’s the loneliness of feeling like everyone else has it figured out.What keeps me committed to this work is watching people realize they don’t have to stay trapped in those patterns. I love helping clients uncover what’s getting in the way — in work, family, or relationships — and supporting them as they build the skills to create calmer, more confident, and more connected lives centered on their own values. This includes helping people manage intense emotions or relationship challenges. When you begin to feel more grounded and in control, it doesn’t just change your day-to-day. That calmer, more clear way of engaging in the world has a ripple effect on how you will show up with friends, partners, and loved ones.
What makes me different
I combine warmth, empathy, and practical, evidence-based strategies to help clients make real change. While many therapists focus primarily on insight and what’s happened in the past, I emphasize learning skills you can use in everyday life — whether that’s managing emotions, navigating relationships, reducing stress at work, or creating more balance in your life.Some of the ways my approach stands out:
Skills + Insight: You’ll gain both understanding and actionable tools to shift patterns that no longer serve you — including tools to manage intense emotions, unstable relationships, or challenges associated with BPD.
Tailored to You: I adapt my approach to the unique challenges of your life — balancing work and family, navigating high-pressure careers, or learning to thrive as a highly sensitive person.
Relationship-Focused: I help clients improve connections with partners, friends, and family, while also strengthening the relationship they have with themselves.
Supportive Accountability: I provide a safe space to explore challenges, while also guiding you to try new ways of thinking and responding so change actually happens.
My goal is not just to help you feel better in the moment (though I want that for you, too!). The result is therapy that’s practical, compassionate, and geared toward lasting transformation.
To schedule a free 40 minute video consult, fill out my form here.
I value inclusivity
As a member of the LGBTQ+ community I’m deeply committed to creating a therapeutic space that is inclusive, affirming, and respectful. I support clients across the spectrum of gender, sexual, and relational identities. I strive to make therapy a place where every identity is honored. As a white clinician, I work to recognize my privilege and commit to ongoing learning and listening to marginalized voices.
Next Steps…
Therapy with me is a collaborative journey. Whether your goal is to feel calmer, manage your emotions, strengthen relationships, or make meaningful life changes, I’m here to help you build the skills and confidence to get there.
If any of this resonates with you, I invite you to schedule a free 40 minute video consultation (click here) to see if we’re a good fit. You don’t have to face these challenges alone. I’m here to help. Change is possible, and it starts with one step at a time.
Whether you’re curious about a DBT Skills Class, individual therapy, or a free consultation, this form is the best way to get started. Or you can email me directly at:hello [at] wisemindtherapy [dot] com