Blogs & Free Resources

Blogs, Free Resources, FAQs, and more that offer practical insight and guidance so you can continue growing outside the therapy room.

Counseling Blogs

Thoughtful reflections, practical tools, and simple exercises to help you navigate anxiety, overwhelm, and perfectionism with more clarity and self-compassion.

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Perfectionism Therapy: What the real work looks like

By Megan Biegler • August 27, 2026
Perfectionism therapy goes beyond “letting go” of perfection. Learn how therapy can help you understand the beliefs behind perfectionism and find more freedom.
White male with beard staring off into distance with watercolor background

People-Pleasing Therapy: Go Beyond Just Learning to Say No

By Megan Biegler • August 20, 2026
People-pleasing therapy can help you understand the roots of your automatic yes, reduce guilt, and build healthier boundaries that actually feel sustainable.
Photo of an African-American woman hugging herself, feeling at peace

How to Set Boundaries Without Feeling Guilty (and Why You Feel Guilty in the First Place)

By Megan Biegler • August 19, 2026
How do I set boundaries without feeling guilty? Learn why guilt shows up after saying no, & get practical scripts and exercises to hold your limits with confidence.
Purple and yellow flowers arranged in a heart shape

Why do I always put others first?

By Megan Biegler • May 29, 2026
If you constantly put others first, struggle to say no or feel disconnected from your own needs, this post explores why it happens and how to reconnect with yourself
Comfy Couch with Compass and Light Counseling Logo Displayed Above It

The Story Behind The Name Compass & Light

By Megan Biegler • May 5, 2026
Explore the philosophy behind Compass and Light Counseling: helping you better understand yourself, heal with compassion, and trust your inner compass.
Comfy orange couch with blanket and plant next to arm chair

Is Therapy Worth Paying for Out of Pocket?

By Megan Biegler • March 19, 2026
Therapy is an investment in your emotional well-being, relationships, and quality of life. Learn why many people choose private-pay therapy over insurance.
Two people walking down a path together

7 Signs You Need Therapy (That Aren't Obvious)

By Megan Biegler • March 17, 2026
Wondering if therapy could help? Learn 7 non-obvious signs you may benefit from therapy, even if your struggles don’t seem “serious enough.”
A sign that says,

Free Therapy Journal Coming Soon!

Struggling to keep track of what comes up in therapy or wishing you had a place to reflect between sessions? My free “Tag-A-Long Therapy Journal” is designed to help you slow things down, capture insights, and stay connected to what you’re learning about yourself along the way. Your growth matters, and having a space to return to it can make the process feel more grounding and meaningful.

Frequently Asked Questions

  • What types of therapy are offered at Compass and Light Counseling?

    I draw from a variety of evidence-based approaches, including Acceptance and Commitment Therapy (ACT), Solution-Focused Brief Therapy, Cognitive Behavioral Therapy (CBT), and Motivational Interviewing. Together, we’ll find the approaches that work best for you. If something doesn’t feel like the right fit, we’ll collaborate to adjust and create a therapy experience that supports your goals and growth.

  • Do you take insurance?

    We’re a private-pay practice, which means we don’t bill insurance directly. This gives you more freedom and privacy in your care. We can provide a superbill if you want to seek out-of-network reimbursement, and we accept HSA/FSA cards.

  • Do you offer virtual therapy?

    Yes! We offer secure, HIPAA-compliant virtual therapy for individuals and couples throughout North Carolina. Whether you're in Raleigh or anywhere else in the state, we make therapy convenient and accessible.

  • How do I know if a therapist is the right fit for me?

    Finding the right therapist is about more than just credentials, it’s about how you feel talking with them- even when the work gets hard. I offer a free 15-minute consult to give you a glimpse of what working together could be like. You can also explore my 'about me' page to get a feel for my therapeutic style and approach.

Let's chat!

If you’re located in Raleigh or anywhere in North Carolina, I offer virtual anxiety therapy for adults and teens who feel stuck in overthinking, pressure, or constant mental exhaustion. You’re welcome to schedule a free 15-minute consultation to ask questions and see if working together feels like a good fit.