Member Spotlight - Nicole Waters, LMFT
Hi, I’m Nicole, a licensed Marriage and Family Therapist based in Sacramento, specializing in TEAM-CBT, an evidence-based, results-driven approach to therapy. My passion for mental health isn’t just professional—it’s deeply personal. I know firsthand what it’s like to lose someone I love to suicide, and that experience has shaped my commitment to helping others navigate the depths of pain, self-doubt, and emotional struggle. I believe in compassion, deep healing, and real results. Everyone deserves more than just coping—they deserve the skills to rewrite their inner story and create a life that feels fulfilling and true to them. Outside of therapy, you’ll likely find me running on local trails, diving into a new psychology book, or spending time with family and friends. I love connecting with other therapists and supporting our community, so if you’re reading this, let’s connect!
Advise for Readers
Starting therapy can feel intimidating, but it’s also one of the most empowering steps you can take for yourself. If you’re considering it, give yourself permission to be a beginner. You don’t have to know exactly what to say or have everything figured out—your therapist will guide you. Therapy isn’t about “fixing” you; it’s about helping you understand yourself, develop tools, and create a life that feels more aligned and fulfilling.
My biggest advice? Find a therapist you feel comfortable with. Therapy works best when you feel safe, seen, and heard. If the first person you meet with doesn’t feel like the right fit, it’s okay to keep looking— it’s not a one-size-fits-all process.
Practical Tips for Maintaining Good Mental Health in Everyday Life: Check in with yourself daily. Just like we check our phones or emails, take a moment to notice how you’re feeling. Ask yourself: What do I need right now? Set boundaries and honor them. Whether it’s saying no without guilt, limiting social media, or creating time for rest, boundaries protect your energy. Move your body, but make it enjoyable. Mental and physical health are connected, but exercise doesn’t have to feel like a chore—find movement that makes you feel good. Limit negative self-talk. If you wouldn’t say it to a friend, don’t say it to yourself. Find small moments of joy. Even on the hardest days, there’s usually something—a song, a cozy blanket, a laugh—that can bring a little light. Notice it, and let yourself enjoy it.
The Importance of Mental Health & Seeking Support: Mental health is just as important as physical health—and just like we go to the doctor for check-ups, therapy is a space for growth, healing, and self-discovery. Seeking help isn’t a sign of weakness; it’s a sign of strength. If you’re struggling, you don’t have to do it alone. Support is out there, and you deserve to feel better. Therapy isn’t just about managing pain—it’s about creating a life where you feel more connected, confident, and in control. If you’ve been thinking about starting therapy, this is your sign to take that first step.
Self-Care and Wellbeing
My Go-To Self-Care: 1) Practices Running & movement. Getting outside and moving my body helps clear my mind and process emotions. There’s something about a good run that shifts my perspective and brings me back to center. 2) Listening to music that fits my mood. Whether it’s Johnny Cash for deep reflection, Rihanna for empowerment, or The Beach Boys for a mental getaway, music is my instant mood reset. 3) Saying ‘no’ without guilt. As a recovering people-pleaser, I’ve learned that rest and boundaries are just as productive as doing more. 4) Laughing & connecting with loved ones. Whether it’s a ridiculous reality show, an inside joke, or just unplugging and being present, laughter is one of my best forms of self-care.
Encouraging Clients to Prioritize Self-Care: I always remind my clients that self-care isn’t selfish—it’s survival. You can’t run on empty and expect to show up fully for your work, relationships, or yourself. The key is finding what actually nourishes you—not just what sounds like self-care. I encourage my clients to: Identify what refuels them—not just what they think they "should" do. Make self-care non-negotiable, not an afterthought. Reframe self-care as an act of self-respect. Let go of the guilt. You deserve care, too.
Whether it’s five deep breaths, stepping outside for fresh air, or setting a firm boundary, self-care doesn’t have to be grand—it just has to be consistent.
Professional Development and Growth
Psychotherapy is constantly evolving, and I believe that being an effective therapist means being a lifelong learner. I stay updated by immersing myself in ongoing training, research, and collaboration with peers.
Some of the ways I do this include: 1) Advanced TEAM-CBT Training & Consultation – As a TEAM-CBT practitioner, I regularly engage in advanced training, case consultations, and peer learning. This approach is rooted in data-driven, results- focused therapy, so I’m always refining my skills to help clients experience real change.
2) Reading Research & Books – I love exploring new insights in psychology, neuroscience, and therapy methods.
3) Professional Conferences & Workshops – Attending trainings, webinars, and conferences (both in- person and virtual) keeps me up-to-date on emerging trends and best practices.
4) Networking & Peer Learning – Connecting with other therapists, supervisors, and mental health communities allows me to exchange insights and stay sharp.
Recent Insights That Have Stuck With Me: One concept that has really resonated with me recently is the power of emotional processing and exposure work in healing anxiety and trauma. Many people instinctively try to avoid difficult emotions, but I’ve been reminded how true healing happens when we gently lean into discomfort, process it fully, and develop new ways of relating to our thoughts and feelings.
Another big takeaway has been the importance of self-compassion in breaking negative cycles. So often, clients believe that being hard on themselves will lead to motivation, but research (and experience) shows the opposite—self-kindness and acceptance actually foster real, lasting change.
Lessons from My Own Professional Journey: One of the biggest lessons I’ve learned as a therapist is that you don’t have to have all the answers—you just have to stay curious. Early in my career, I felt pressure to always "get it right," but I’ve realized that therapy is most powerful when it’s a collaborative process—where both client and therapist explore, experiment, and grow together.
Another lesson? Authenticity matters. Clients don’t need a “perfect” therapist—they need someone who is real, engaged, and willing to meet them where they are. Embracing my own humanity in the process has made my work more meaningful, connected, and effective.
Background and Expertise
My path to becoming a therapist was driven by both personal experience and deep curiosity about human behavior. I’ve always been fascinated by why people think, feel, and act the way they do, and I wanted to find a way to help people navigate the struggles that keep them stuck. A significant part of my journey was losing someone I love to suicide. That loss shaped my understanding of pain, resilience, and the importance of mental health support. It reinforced my belief that no one should have to struggle alone, and that healing is possible—even in the darkest moments.
I specialize in anxiety, depression, relationship challenges, and emotional resilience, working primarily with high-achievers, people-pleasers, and those who feel stuck in self-doubt or overwhelm. My approach is grounded in TEAM-CBT, an evidence-based, results-driven model that helps clients break negative patterns and create meaningful change. I focus on helping clients move past self-criticism, set boundaries, and develop confidence in themselves and their relationships. My style is active, collaborative, and practical—I don’t just listen; I help you learn skills that actually work.
I’ve been practicing psychotherapy for over 10 years, and my passion for this work only continues to grow. What motivates me most is seeing clients have those breakthrough moments—where they realize they are capable, worthy, and stronger than they thought. Therapy isn’t about “fixing” people—it’s about helping them discover the tools to feel better, live with more ease, and rewrite the narratives that no longer serve them. I love being a part of that process.
Approach to Therapy
In my practice, I primarily use TEAM-CBT, a structured, evidence-based approach that integrates the most effective elements of Cognitive Behavioral Therapy (CBT). I love this model because it’s active, measurable, and focused on real results—clients don’t just gain insight; they see tangible progress. What sets TEAM-CBT apart is that it doesn’t assume “one-size-fits-all.” Instead, it follows a four-step framework that ensures therapy is personalized and effective: 1) Testing – We track progress and symptoms at every session so we know what’s working and what’s not. 2) Empathy – A strong, authentic connection is key. I make sure clients feel truly seen, heard, and understood. 3) Agenda Setting – We collaborate to define therapy goals, focusing on what matters most to the client. 4) Methods – We use powerful, research-backed techniques to help clients shift negative thought patterns, manage emotions, and develop lasting skills.
I recognize that every person is unique, so I customize therapy based on: Their strengths & personal values – Therapy should align with what’s meaningful to them. Their learning style – Some people love structured exercises, while others benefit more from exploratory dialogue. Where they are in their journey – Some clients need relief now, while others are ready for deeper self- exploration.
I also incorporate elements of mindfulness, self-compassion practices, and relational work, depending on what best serves the individual.
One of the most common struggles I see in therapy is harsh self-judgment—the belief that "If I make a mistake, I am bad." This kind of thinking can lead to anxiety, perfectionism, and feelings of shame, making even small missteps feel overwhelming.
I once worked with someone who constantly felt like their worth depended on getting everything right. When mistakes happened (as they inevitably do), they would spiral into self-criticism, replaying the situation over and over, convinced they had failed.
Through therapy, we worked on: Identifying where this belief came from—exploring past experiences and societal expectations. Challenging cognitive distortions—asking, Does making a mistake really mean you’re a bad person? Would you judge a friend this way? Practicing self-compassion—learning to respond to mistakes with understanding rather than self-attack. Using real-life exposure exercises—taking small, intentional risks where mistakes were possible and learning that imperfection doesn’t equal failure.
Over time, this person began to see mistakes as learning experiences rather than proof of inadequacy. The first time they made a mistake and didn’t spiral into shame, they realized they had gained something invaluable: freedom from self-judgment.
Contact info: Nicole@feelinggoodinstitute.com
~
Our Member Spotlight feature is a chance for us to highlight the incredible individuals that make our community so vibrant and diverse. Whether you're a long-time member or just joined recently, whether you're Licensed or Pre-Licensed, we believe everyone has a story worth sharing. So, why not let yours be next? Complete this form to be considered or send the form to someone you feel we should spotlight!
