Borderline Personality (BPD) Therapists in Berkeley, CA
![Photo of Lane McConnell, LMFT, Marriage & Family Therapist](https://photos.psychologytoday.com/50ee947a-a878-427c-bc19-86e35d93d4c7/1/320x400.png)
Are you struggling with anxiety, depression, relationship issues, borderline personality, sexuality issues or addiction? These are some of the areas I specialize in. I believe therapy can help you find the solutions you need to move forward to have a happier life. Have you struggled to find an effective type of therapy that works for you? I tailor my therapy approach to you based on what has and has not worked for you in the past. Together we will set therapy goals to help you remove present barriers, suffering and emotional pain so you can live your life to your upmost potential. Additional information: www.lanemcconnelltherapy.com
Are you struggling with anxiety, depression, relationship issues, borderline personality, sexuality issues or addiction? These are some of the areas I specialize in. I believe therapy can help you find the solutions you need to move forward to have a happier life. Have you struggled to find an effective type of therapy that works for you? I tailor my therapy approach to you based on what has and has not worked for you in the past. Together we will set therapy goals to help you remove present barriers, suffering and emotional pain so you can live your life to your upmost potential. Additional information: www.lanemcconnelltherapy.com
![Photo of Heather Macbeth - Oakland DBT and Mindfulness Center, LMFT, Marriage & Family Therapist](https://photos.psychologytoday.com/3f1b490c-46cd-11ea-a6ad-06142c356176/2/320x400.jpeg)
Oakland DBT and Mindfulness Center
Marriage & Family Therapist, LMFT
Not Verified Not Verified
Berkeley, CA 94704
We offer evidenced-based treatment, Dialectical Behavior Therapy (DBT) for the treatment of borderline personality disorder, and other clinical symptoms. We are a team of 5 therapists intensively trained in DBT, and other modalities. We offer a comprehensive DBT program (individual therapy, skills class, consultation team, phone coaching, assessment). We have a program for adults, young adults, families and teens. We are located on Piedmont Avenue, in Oakland in the San Francisco Bay Area. Please review our website for detailed information about our intake process, skills class schedule, individual therapy, mindfulness programs, fees, etc...
We offer evidenced-based treatment, Dialectical Behavior Therapy (DBT) for the treatment of borderline personality disorder, and other clinical symptoms. We are a team of 5 therapists intensively trained in DBT, and other modalities. We offer a comprehensive DBT program (individual therapy, skills class, consultation team, phone coaching, assessment). We have a program for adults, young adults, families and teens. We are located on Piedmont Avenue, in Oakland in the San Francisco Bay Area. Please review our website for detailed information about our intake process, skills class schedule, individual therapy, mindfulness programs, fees, etc...
![Photo of Lena Nicodemus, LMFT, Marriage & Family Therapist](https://photos.psychologytoday.com/65a0e0a1-5f02-48ba-826a-80b0fa06b80e/1/320x400.jpeg)
I specialize in obsessive-compulsive disorder (OCD), borderline personality disorder (BPD), neurodivergence, trauma, anxiety, and depression.
Do you feel trapped by your anxious rumination, obsessive-compulsive patterns, and people-pleasing behaviors? Have you seen therapists in the past who you feel like listened and validated you but didn't help you figure out what to actually do about your anxiety? Maybe you feel like your previous trauma makes it hard for you to feel like you can connect with loved ones in relationship now? I help highly motivated clients like you learn how to manage your anxiety and get your needs met in your relationships. There is hope for you to live a life that feels worth living.
I specialize in obsessive-compulsive disorder (OCD), borderline personality disorder (BPD), neurodivergence, trauma, anxiety, and depression.
Do you feel trapped by your anxious rumination, obsessive-compulsive patterns, and people-pleasing behaviors? Have you seen therapists in the past who you feel like listened and validated you but didn't help you figure out what to actually do about your anxiety? Maybe you feel like your previous trauma makes it hard for you to feel like you can connect with loved ones in relationship now? I help highly motivated clients like you learn how to manage your anxiety and get your needs met in your relationships. There is hope for you to live a life that feels worth living.
![Photo of Katherine H Schulz, LCSW, Clinical Social Work/Therapist](https://photos.psychologytoday.com/6ff6f28b-4cdd-4f7a-94ae-f70621ac52f9/2/320x400.jpeg)
I treat clients who have difficulty with borderline personality disorder, depression, anxiety, obsessive compulsive disorder, bipolar disorder as well as clients in the midst of a major life transition or grief. Many of my clients struggle to regulate their emotions. They either avoid emotions altogether or feel explosive or out of control of their emotions.
I treat clients who have difficulty with borderline personality disorder, depression, anxiety, obsessive compulsive disorder, bipolar disorder as well as clients in the midst of a major life transition or grief. Many of my clients struggle to regulate their emotions. They either avoid emotions altogether or feel explosive or out of control of their emotions.
![Photo of Mark Abelson, MFT, Marriage & Family Therapist](https://photos.psychologytoday.com/0d4696a7-c293-4c0a-ba58-96b97cb00cb8/1/320x400.png)
Whether it's managing a short-term challenge or dealing with a chronic struggle, fear, worry, and feelings of shame can hold an outsized presence in our lives. I work with clients who experience overwhelming anxiety, anger, and depression to build more resilient, rewarding, and value-driven lives. My areas of practice include preteens and high school students, individuals with Borderline Personality and Bipolar Disorder, people on the autism spectrum, and mood disorders that impact anxiety, depression, and sleep.
Whether it's managing a short-term challenge or dealing with a chronic struggle, fear, worry, and feelings of shame can hold an outsized presence in our lives. I work with clients who experience overwhelming anxiety, anger, and depression to build more resilient, rewarding, and value-driven lives. My areas of practice include preteens and high school students, individuals with Borderline Personality and Bipolar Disorder, people on the autism spectrum, and mood disorders that impact anxiety, depression, and sleep.
![Photo of Janelle Raynor, LPCC](https://photos.psychologytoday.com/f794abd2-7a04-4eef-a65e-da5ba302e97a/2/320x400.jpeg)
Your decision to evolve your place in the world is one of courage, vulnerability, and commitment. We create space for awareness of stressors, habits, and unconscious life patterns so that you actively heal, create, and live your authentic soul-centered life. My focus includes: trauma/C-PTSD, intergenerational trauma including childhood abuse and neglect, and surviving Borderline/Narcissistic parents; survivors of interpersonal violence; neurodivergent women; depression; anxiety; life transitions; complicated grief; religious trauma; thriving in recovery; psychedelic integration; and psycho-spiritual awakening.
Your decision to evolve your place in the world is one of courage, vulnerability, and commitment. We create space for awareness of stressors, habits, and unconscious life patterns so that you actively heal, create, and live your authentic soul-centered life. My focus includes: trauma/C-PTSD, intergenerational trauma including childhood abuse and neglect, and surviving Borderline/Narcissistic parents; survivors of interpersonal violence; neurodivergent women; depression; anxiety; life transitions; complicated grief; religious trauma; thriving in recovery; psychedelic integration; and psycho-spiritual awakening.
![Photo of Brett Wheeler, LMFT, JD, PhD, Marriage & Family Therapist](https://photos.psychologytoday.com/dd14209d-f7f6-4ab4-bb00-d95d213edb4b/2/320x400.jpeg)
Brett Wheeler
Marriage & Family Therapist, LMFT, JD, PhD
Verified Verified
Berkeley, CA 94709
Waitlist for new clients
My practice focuses on issues of self-esteem, relational intimacy, shame, personality disturbances, anxiety, depression, trauma, and life transitions. I work relationally and dynamically with a present-centered approach on issues as they are currently manifesting but with an eye to how they reflect deeper structures of clients' personalities and values. Therapy is not focused on fixing things, but on relaxing patterns of thinking, becoming more flexible in communicating emotion, building resilience, and being able to be more creative and trusting of oneself and others.
My practice focuses on issues of self-esteem, relational intimacy, shame, personality disturbances, anxiety, depression, trauma, and life transitions. I work relationally and dynamically with a present-centered approach on issues as they are currently manifesting but with an eye to how they reflect deeper structures of clients' personalities and values. Therapy is not focused on fixing things, but on relaxing patterns of thinking, becoming more flexible in communicating emotion, building resilience, and being able to be more creative and trusting of oneself and others.
![Photo of Lisa Cohen Bennett, PhD, Psychologist](https://photos.psychologytoday.com/48f2a4ad-1ca1-4fcd-bd39-dc3b203b360c/2/320x400.jpeg)
As a psychologist, teacher, mother and trauma specialist, I enjoy working with teens, young adults, adults and couples who are trying to feel better. If you are wanting to stop the challenging patterns in your life, we may be a good fit. If you are wanting to find (or re-find) the joy in life, we may be a good fit. If you are wondering how your history may be affecting your current life, we may be a good fit. If you are looking for a psychotherapist who will help you help yourself, we may be a good fit. You and I will develop a warm, accepting, compassionate environment where we work to establish hope. Give it a try!
As a psychologist, teacher, mother and trauma specialist, I enjoy working with teens, young adults, adults and couples who are trying to feel better. If you are wanting to stop the challenging patterns in your life, we may be a good fit. If you are wanting to find (or re-find) the joy in life, we may be a good fit. If you are wondering how your history may be affecting your current life, we may be a good fit. If you are looking for a psychotherapist who will help you help yourself, we may be a good fit. You and I will develop a warm, accepting, compassionate environment where we work to establish hope. Give it a try!
![Photo of Stephanie Bain, LMFT, Marriage & Family Therapist](https://photos.psychologytoday.com/efc39bd1-679c-4035-a06c-14ff97027518/1/320x400.jpeg)
I work with people who have been told they're “too sensitive,” “too much,” feel misunderstood, or feel alienated from the mainstream–people looking for a therapist who "gets it." You are not too intense, too sensitive, or too "out there." The whole of you is welcome with me! I specialize in both individual and couples therapy. Individuals who work with me are often struggling with intense emotions; couples who work with me are often stuck in loops of conflict or suffering from breakdowns in trust. I enthusiastically welcome activists, LGBTQIA+, poly + kinky folks, artists + dreamers, and highly sensitive + emotionally intense types.
I work with people who have been told they're “too sensitive,” “too much,” feel misunderstood, or feel alienated from the mainstream–people looking for a therapist who "gets it." You are not too intense, too sensitive, or too "out there." The whole of you is welcome with me! I specialize in both individual and couples therapy. Individuals who work with me are often struggling with intense emotions; couples who work with me are often stuck in loops of conflict or suffering from breakdowns in trust. I enthusiastically welcome activists, LGBTQIA+, poly + kinky folks, artists + dreamers, and highly sensitive + emotionally intense types.
![Photo of Karie Ochoa, LCSW, Clinical Social Work/Therapist](https://photos.psychologytoday.com/0412ed8a-79af-4cad-828a-0bdc845c840d/1/320x400.jpeg)
People come to me because they are struggling and tired. They are struggling in their relationships with others and with themselves. Often, that includes self harm or suicidal thoughts. They might be told they tend to overreact, are dramatic, or "too much". Many are struggling with identity, how they see the world and how they see themselves in the world, often still dealing with painful wounds from childhood or versions of their younger selves. My clients want to feel more balanced and in control. People come to me because day to day tasks can be so distressing and overwhelming and they want to have a better quality of life.
People come to me because they are struggling and tired. They are struggling in their relationships with others and with themselves. Often, that includes self harm or suicidal thoughts. They might be told they tend to overreact, are dramatic, or "too much". Many are struggling with identity, how they see the world and how they see themselves in the world, often still dealing with painful wounds from childhood or versions of their younger selves. My clients want to feel more balanced and in control. People come to me because day to day tasks can be so distressing and overwhelming and they want to have a better quality of life.
![Photo of Rachel Willimott, LCSW, Clinical Social Work/Therapist](https://photos.psychologytoday.com/a5900475-0a26-4a01-9db4-58267baee5cc/4/320x400.png)
Rachel Willimott
Clinical Social Work/Therapist, LCSW
Verified Verified
Berkeley, CA 94704 (Online Only)
Are you feeling overwhelmed by life's challenges? Struggling with anxiety, depression, ADHD, or trauma? You're not alone and you're taking the first step toward positive change by considering therapy. Beyond symptom management, you seek connection, understanding, and strategies for better relationships and wellbeing. You yearn for groundedness amidst chaos, aiming not just for relief but authentic living and fulfillment. Let's uncover the roots of your concerns, address them with compassion, and help you emerge resilient and empowered.
Are you feeling overwhelmed by life's challenges? Struggling with anxiety, depression, ADHD, or trauma? You're not alone and you're taking the first step toward positive change by considering therapy. Beyond symptom management, you seek connection, understanding, and strategies for better relationships and wellbeing. You yearn for groundedness amidst chaos, aiming not just for relief but authentic living and fulfillment. Let's uncover the roots of your concerns, address them with compassion, and help you emerge resilient and empowered.
15 Second Videos
Lena Nicodemus
Katherine H Schulz
Stephanie Bain
Rachel Willimott
Felicia Huddleston
Sarah Hammill
Sarah Brekke-Velázquez
Jeff Taylor
Grace Catherine Mickle
Remi Bean
Devan Haddad
Hannah Michele Raiden-Wright
Kelsey Chang-Kim
Sacramento Transformation Center
![Photo of Jessica L. Daily, AMFT, Marriage & Family Therapist Associate](https://photos.psychologytoday.com/2102afcf-86b1-4a9a-8722-ad350bc449d8/1/320x400.jpeg)
Jessica L. Daily
Marriage & Family Therapist Associate, AMFT
Verified Verified
Berkeley, CA 94705 (Online Only)
My commitment is to the practice of working with individuals to heal their whole system through a multidisciplinary and personalized approach by touching many aspects of one's life, including somatic, emotional, spiritual, and historical imprints. I believe that healing is an integral and whole experience unique to each individual's ecology. I am committed to exploring what makes us feel healthy, happy, and whole. I believe that we are intrinsically powerful beings with the capability to have radical healing experiences, enhance our lives with joy, to release trauma that affects us in our lifetime.
My commitment is to the practice of working with individuals to heal their whole system through a multidisciplinary and personalized approach by touching many aspects of one's life, including somatic, emotional, spiritual, and historical imprints. I believe that healing is an integral and whole experience unique to each individual's ecology. I am committed to exploring what makes us feel healthy, happy, and whole. I believe that we are intrinsically powerful beings with the capability to have radical healing experiences, enhance our lives with joy, to release trauma that affects us in our lifetime.
![Photo of William Selig - William Selig, PsyD, MFA, PsyD, MFA, Psychologist](https://photos.psychologytoday.com/51815e58-46cd-11ea-a6ad-06142c356176/2/320x400.jpeg)
Are you feeling stuck or overwhelmed? Do you get in your own way, with negative thoughts or behaviors? Do you struggle with intimacy and trust? Perhaps you're gripped by emotions you cannot control; or the opposite - feel disconnected, alienated, unable to get close? Others have found healing and transformation through psychotherapy - there is hope!
Are you feeling stuck or overwhelmed? Do you get in your own way, with negative thoughts or behaviors? Do you struggle with intimacy and trust? Perhaps you're gripped by emotions you cannot control; or the opposite - feel disconnected, alienated, unable to get close? Others have found healing and transformation through psychotherapy - there is hope!
![Photo of Audie Vera, MA, LMFT, Marriage & Family Therapist](https://photos.psychologytoday.com/a76b6f3d-42c0-4d32-b24e-63d45f21d0a3/1/320x400.jpeg)
I enjoy working with a diverse range of people who are dealing with a broad spectrum of life experiences. I particularly love working with people inside the LGBTQ+ family. I help people navigate through many things including life transitions, anxiety, relationship dynamics and family of origin conflict. My ideal client is someone that is ready to engage in therapy with openness, curiosity, and vulnerability. You are ready to build a therapeutic collaboration to explore, process, and challenge yourself for growth. You are interested in learning ways to do or see things, or are curious about why things happen as they do.
I enjoy working with a diverse range of people who are dealing with a broad spectrum of life experiences. I particularly love working with people inside the LGBTQ+ family. I help people navigate through many things including life transitions, anxiety, relationship dynamics and family of origin conflict. My ideal client is someone that is ready to engage in therapy with openness, curiosity, and vulnerability. You are ready to build a therapeutic collaboration to explore, process, and challenge yourself for growth. You are interested in learning ways to do or see things, or are curious about why things happen as they do.
![Photo of Roli Sharma, APCC, Marriage & Family Therapist Associate](https://photos.psychologytoday.com/e5b49368-61e2-49b5-b37d-89da876ee9d5/2/320x400.png)
Roli Sharma
Marriage & Family Therapist Associate, APCC
Verified Verified
2 Endorsed
Berkeley, CA 94702 (Online Only)
Do you struggle to know yourself, find meaning and manage relationships? Do you feel tire, overwhelmed, or anxious knowing that your experiences are impacting all areas of your life? Are you struggling with substance use, relationships, anxiety or depression? As an authentic and curious clinician who likes to meet clients where they are at and explore how they show up for themselves and others, I am glad you are here!
Do you struggle to know yourself, find meaning and manage relationships? Do you feel tire, overwhelmed, or anxious knowing that your experiences are impacting all areas of your life? Are you struggling with substance use, relationships, anxiety or depression? As an authentic and curious clinician who likes to meet clients where they are at and explore how they show up for themselves and others, I am glad you are here!
![Photo of Sam Davis, LCSW, Clinical Social Work/Therapist](https://photos.psychologytoday.com/6e194a9a-6c09-4dae-baaa-c8e3fae06246/3/320x400.jpeg)
I am a trans Licensed Clinical Social Worker specializing in working with trans, queer, genderqueer, and gender-nonconforming teens and adults. I have a non-pathologizing approach and deeply value identities outside the "norm." I have fifteen years of experience as a mental health provider, including support groups with teens and adults, individual therapy, and crisis work. I am a Bay Area activist who has fought for transgender rights by organizing provider trainings and public demonstrations. I am a visual artist and storyteller who believes that underrepresented individuals expressing themselves creatively and authentically is powerful and important.
I am a trans Licensed Clinical Social Worker specializing in working with trans, queer, genderqueer, and gender-nonconforming teens and adults. I have a non-pathologizing approach and deeply value identities outside the "norm." I have fifteen years of experience as a mental health provider, including support groups with teens and adults, individual therapy, and crisis work. I am a Bay Area activist who has fought for transgender rights by organizing provider trainings and public demonstrations. I am a visual artist and storyteller who believes that underrepresented individuals expressing themselves creatively and authentically is powerful and important.
![Photo of Ashley Kellem, MA, AMFT, APCC, Marriage & Family Therapist Associate](https://photos.psychologytoday.com/3c4d3eb4-f910-49eb-8927-b2f472d8be8f/2/320x400.jpeg)
Ashley Kellem
Marriage & Family Therapist Associate, MA, AMFT, APCC
Verified Verified
Berkeley, CA 94705
I enjoy working with children, teens, families, and those interested in Ketamine-Assisted Psychotherapy. While I work with a variety of demographics and backgrounds, I’ve found my work most focused around those suffering from eating disorders, addictions, women’s issues, terminal illness, grief and spiritual emergence. Those whose realities feel tenuous, who want to take back control of their life. Who they are, and who they hope to be.
I enjoy working with children, teens, families, and those interested in Ketamine-Assisted Psychotherapy. While I work with a variety of demographics and backgrounds, I’ve found my work most focused around those suffering from eating disorders, addictions, women’s issues, terminal illness, grief and spiritual emergence. Those whose realities feel tenuous, who want to take back control of their life. Who they are, and who they hope to be.
![Photo of John Charles Bieda Jr, MA, MFT, Marriage & Family Therapist](https://photos.psychologytoday.com/9a7b9755-65ee-4e41-abfe-a6681ad55dda/3/320x400.jpeg)
John Charles Bieda Jr
Marriage & Family Therapist, MA, MFT
Verified Verified
2 Endorsed
Berkeley, CA 94705
Currently I am only offering Teletherapy via hipaa compliant methods. I enjoy working with clients looking to make positive changes in their life. I work with them to develop coping skills to assist them in managing extreme emotional states and distress, as well as to develop increased interpersonal skills. By developing communication skills clients are able to improve their relationships in all areas of their lives. I have expertise working with a diverse spectrum of individuals including those in non-mainstream relationships and those with chronic mental illness.
Currently I am only offering Teletherapy via hipaa compliant methods. I enjoy working with clients looking to make positive changes in their life. I work with them to develop coping skills to assist them in managing extreme emotional states and distress, as well as to develop increased interpersonal skills. By developing communication skills clients are able to improve their relationships in all areas of their lives. I have expertise working with a diverse spectrum of individuals including those in non-mainstream relationships and those with chronic mental illness.
![Photo of Will Barone, PsyD, Psychologist](https://photos.psychologytoday.com/bf50d7c0-1276-4b4a-9a8f-917675659e6a/2/320x400.jpeg)
Dr. Will Barone is a licensed clinical psychologist with extensive clinical and research experience focusing on anxiety, trauma, mood disorders, relationship issues, and substance use. He uses a Humanistic approach to therapy, which emphasizes warmth, authenticity, and appreciation for the uniqueness of every individual. His collaborative, integrative approach focuses on helping clients find an individualized course of treatment to best meet their goals. In addition to traditional psychotherapy, Dr. Barone also specializes in Psychedelic-Assisted Therapy, currently using Ketamine-assisted therapy for clients when appropriate.
Dr. Will Barone is a licensed clinical psychologist with extensive clinical and research experience focusing on anxiety, trauma, mood disorders, relationship issues, and substance use. He uses a Humanistic approach to therapy, which emphasizes warmth, authenticity, and appreciation for the uniqueness of every individual. His collaborative, integrative approach focuses on helping clients find an individualized course of treatment to best meet their goals. In addition to traditional psychotherapy, Dr. Barone also specializes in Psychedelic-Assisted Therapy, currently using Ketamine-assisted therapy for clients when appropriate.
![Photo of Hez Wollin, LCSW, Clinical Social Work/Therapist](https://photos.psychologytoday.com/43927472-6353-46b0-9de8-cfc4b2cbd8e1/3/320x400.jpeg)
I am a queer, trans, nonbinary therapist with thirteen years of practice experience. I have a particular passion for working with LGBTQIA+ folks including polyamory and kink. I am a parent and specialize in working with perinatal and family building concerns, particularly for queer and trans people. I tend to connect folks with intersecting identities who are wrestling with life's shifts and changes. I am very experienced in working with PTSD/complex trauma, mood concerns, and substance use and use a combination of somatic, talk therapy, and harm reduction strategies.
I am a queer, trans, nonbinary therapist with thirteen years of practice experience. I have a particular passion for working with LGBTQIA+ folks including polyamory and kink. I am a parent and specialize in working with perinatal and family building concerns, particularly for queer and trans people. I tend to connect folks with intersecting identities who are wrestling with life's shifts and changes. I am very experienced in working with PTSD/complex trauma, mood concerns, and substance use and use a combination of somatic, talk therapy, and harm reduction strategies.
See more therapy options for Berkeley
Nearby Borderline Personality (BPD) Therapists Searches for Berkeley
See More Borderline Personality (BPD) TherapistsBorderline Personality (BPD) Therapists
What is the most successful approach to treating borderline personality disorder?
Dialectical behavior therapy (DBT) is considered the gold standard of treatment for borderline personality disorder. An evidence-based treatment, it addresses the extreme emotional reactivity, the relationship difficulties, and the acts of self-harm that create so much distress for BPD patients. DBT is a comprehensive program that includes both regular individual psychotherapy sessions and weekly group sessions of skills training.
What happens in treatment of borderline personality disorder?
Treatment typically consists of weekly individual therapy sessions that last an hour and group skill-focused instructional sessions that may last up to two hours. Patients are typically given homework “assignments” in which they are asked to practice in their daily life the skills they acquire in therapy. Patients also keep a diary tracking their emotions and impulses as a way to know which situations are most problematic and to help them gain control over their own behavior. Difficult situations and feelings are typically reviewed in therapy sessions and more constructive solutions found.
What kinds of problems does BPD treatment help with?
DBT was initially developed to dampen the self-destructive impulses of chronically suicidal patients. It is now the treatment of choice for borderline personality disorder, a serious condition marked by extreme emotional reactivity, relationship instability, and self-injurious behaviors. Treatment of BPD helps patients tolerate the flux of emotions without acting on them, often with a specific focus on tolerating negative emotions. DBT addresses the core problems of BPD—fear of abandonment, low self-esteem, and impulsivity.
What is the goal of treatment in borderline personality disorder?
The goal of treatment for borderline personality disorder (BPD) is to relieve the extreme emotional distress that patients experience—to curb their emotional reactivity, to minimize their inclination to self-harm, and to reduce their impulsivity. Toward these ends, patients are not only taught an array of new coping skills and techniques for emotional regulation, they are given opportunities to practice them. Another major goal of treatment is interpersonal effectiveness; patients learn and problem-solve ways to effectively communicate in relationships, especially how to ask for what they need as a way to minimize hurt feelings.