Therapist in Hillsboro, Oregon Gary Arfstrom, Therapist

I support people in finding more calm, clarity, and balance through mindfulness and CBT tools that fit real life. Together, we’ll explore simple, practical ways to ease stress, improve mood, shift unhelpful patterns, and help you feel more grounded and resilient every day.

My approach

At the heart of my work is a person-centered philosophy—I believe you are the expert on your own life. My role is to offer a safe, compassionate space where you can slow down, reflect, and discover your inner resources. I weave in mindfulness practices to help you stay present and aware, while integrating CBT to shift unhelpful thought patterns.

My focus

My approach is especially helpful for people who feel weighed down by stress, anxiety, or constant overthinking, and want practical tools to feel more calm and centered. It’s also well-suited for those navigating life transitions, relationship challenges, or patterns of self-criticism and perfectionism.

My communication style

In our work together, I place great value on truly hearing you. I practice active listening—reflecting back what I hear, asking thoughtful questions, and making sure we are focused on what feels most important to you. Therapy is a collaborative process, and your goals, values, and lived experience guide the direction of our sessions.

My journey to mental healthcare

My decision to become a therapist grew out of my own life challenges and personal journey. I know what it feels like to face stress, uncertainty, and the weight of difficult experiences—and I also know the difference it makes to have support and tools to move through them.

My goals for you

Together, we identify meaningful treatment goals—whether that’s easing stress, reducing anxiety, improving your moods, or finding more balance. Using mindfulness, you’ll learn to pause and connect with the present moment. With CBT tools, we’ll uncover unhelpful thought patterns and practice new ways of thinking.

My first session with you

Our first session is about getting to know you—your story, your challenges, and what feels most important right now. I’ll actively listen and ask gentle questions so we can understand what’s stressful and what matters most. Together, we’ll explore your goals for therapy and begin shaping a plan that feels realistic and supportive.