Finding steadiness when your routine changes
Changes can bring both possibility and pressure. You may be learning new expectations, balancing responsibilities at home, or trying to establish a routine after a move. Even a change you wanted can leave you second-guessing decisions or struggling to organize the day.
Rather than expecting yourself to adapt all at once, therapy can help you separate what needs attention now from what can wait. Bring one recent situation to your appointment: a missed task, a difficult decision or a moment of overwhelm can be a useful starting point.
From repeated planning to a plan you can use
Executive functioning difficulties can make a detailed plan hard to put into action. Lance can help you explore how you choose priorities, estimate effort and restart after a distraction. For ADHD-related challenges, the work may involve reducing friction around the first step and checking whether a routine fits your attention and energy.
Anxiety can add a different obstacle: waiting until you feel completely certain before acting. CBT explores the assumptions behind that pressure. Mindfulness can help you notice a worried thought without treating it as an instruction. Sessions can connect these ideas to a small experiment you choose to try between appointments.
- Identify what is making a decision feel high stakes
- Choose a manageable priority rather than rebuilding the entire routine
- Notice when preparation becomes avoidance
- Adjust a strategy after trying it in daily life
Online care for Raleigh residents, wherever you are in NC
Lance’s appointments are 100% virtual throughout North Carolina, with no physical Raleigh office. Eligible adults can attend from a private location in the state; this page does not describe an additional business location.
Before your first visit, check your camera, microphone and connection. If your routine involves travel, discuss scheduling before you leave North Carolina. Choose a setting where you will not need to divide attention between the session and other responsibilities.
Qualifications, fees and scheduling
Lance Oldham, Licensed Clinical Mental Health Counselor, holds the supplied North Carolina license #7068. His practice provides adult individual therapy using CBT, mindfulness and integrative care. It does not offer formal ADHD assessments or prescribing.
The self-pay rate is $110 per 60-minute session. Book through Grow Therapy, which is the authoritative source for insurance networks and benefits verification. Your particular plan and eligibility determine coverage; review these details and available appointments before scheduling.
A few common questions
Things you might be wondering.
Do I need to know whether my difficulty is ADHD or anxiety?
You can start by describing what you notice. Therapy can explore attention, worry and planning together. Lance does not provide formal ADHD diagnostic testing or psychological assessments.
Can online therapy help me work through a transition?
A transition can be a useful focus for therapy. You and Lance can discuss changing responsibilities, uncertainty and routines, then choose priorities together. Outcomes vary with each person and situation.
Can I attend while traveling outside North Carolina?
Appointments are for adults located in North Carolina at the time of the session. Discuss travel with Lance before scheduling; statewide virtual availability does not authorize visits from another state.