Therapy and Social-Emotional Skill Building for Adults, Teens and Tweens

Please click the categories below for additional information.

Individual Counseling for Adults

Through a collaborative counselor-client partnership, we work together to help you gain a better understanding of your symptoms, thoughts and behaviors, how they came to be and the purposes they are serving, and the ways in which you are responding to internal and external barriers. From a place of greater self-awareness, we can expand your coping strategies and improve your relationships—with yourself, and with others.

Rooted in cognitive-behavioral therapy, our work together can involve taking a closer look at your self talk, the internal dialogue we all have when we are thinking. If we identify a supportive internal dialogue, we can zero in on the strengths and traits you possess and can draw upon when you need to tap into your resiliency. If we identify negative self talk, we can help you to become aware of your thought patterns, explore their origins, and begin to develop a more realistic and self-supportive set of messages.

We can also work together to expand your toolkit of coping skills with an emphasis on mindfulness. Becoming more mindful can allow you to make more intentional choices, reduce impulsive thoughts or actions, get to know yourself better, and improve your ability to relax.

Some common concerns that bring adults to counseling include:

  • stress management
  • symptoms of depression and anxiety
  • work/life balance
  • relationship concerns
  • life cycle transitions
  • loss and grief
  • self concept/self esteem
  • somatic concerns
  • personal growth
  • parenting issues
  • existential and identity questions
Individual Counseling for Teens

Filling in the space between family and peer support, individual counseling for adolescents often involves a focus on relationships with self and others. Many teens are challenged as they work toward a healthy self-concept, leaving them at higher risk for depression, anxiety, unhealthy relationships, substance abuse, academic decline, suicidal thoughts and self-injurious behaviors.

Our work together can involve developing a better understanding of yourself and your values and where it becomes challenging to live out those values in the world. It can also involve a strengthening of the reflection and communication skills necessary to navigate relationships with parents, friends, and other important individuals in your life.
Some common concerns that bring teens to counseling include:

  • anxiety and social anxiety
  • depression
  • school and academic pressures
  • relationship concerns
  • loneliness
  • navigating life online
  • emerging sexual development
  • risk-taking behaviors
  • body image
Individual Counseling for Tweens

Common changes experienced during later childhood include growing independence, a greater focus on dynamics with peers, the beginnings of puberty, and the fine-tuning of circuits in the brain. The arrival of the ability to think about thinking can lead to seemingly endless comparisons and insecurities about fitting in with and measuring up to peers. Individual counseling with tweens often involves taking a closer look at what is being communicated by emotions and behaviors—if we look at feelings as a foreign language, we can consider what you might be trying to tell yourself and others, and where those messages may be getting misunderstood or mistranslated.

Some common concerns that bring tweens to counseling include:

  • regulating big feelings
  • navigating peer relationships
  • social hierarchies and cliques
  • body self-consciousness
  • interpreting the messages of popular culture
  • disorganization
  • worries
  • sadness and moodiness
  • self-concept
Social Emotional Learning

Social-emotional learning is the process through which individuals take in and apply information, skills, and mindsets that contribute to:

  • healthy identity development
  • emotional management
  • achievement of individual and group goals
  • feeling and demonstrating empathy
  • developing and sustaining healthy relationships
  • responsible and caring decision-making

*The Collaborative for Academic, Social and Emotional Learning

Social-emotional learning IS intentional living in action. It involves understanding and developing social and emotional skills, and placing a more deliberate focus on the process of making thoughtful and responsible decisions. Too often, SEL skills are overlooked or left to chance. If an individual is never taught how to identify or express emotions, or how to look at a situation from another person's perspective, it's quite likely that these skills will be un- or underdeveloped. Children are explicitly taught mathematical computation and phonics; so too should we intentionally teach these essential intrapersonal and interpersonal skills to best prepare all of us to interact successfully and thoughtfully with others.

And, if we have only recently begun to teach SEL skills to children, it's clear that most adults have gaps in their own social-emotional education. Thus, SEL serves as a core principle informing the counseling services at Intentional Living, delivered through individual and group counseling, and class or workshop modalities for adults, teens and tweens. Upcoming SEL groups and workshops at Intentional Living will be posted here. Check the Collaborations page for SEL groups, workshops, classes, and camps offered within other programs and organizations in and around the Rochester area.

Fees and Insurance

At this time, I am considered an in-network provider for Aetna, Cigna, United Healthcare, Oxford, and Oscar Health.  My insurance billing occurs through Headway, an online service that handles the administrative tasks of verifying benefits and submitting session claims.  You can receive information regarding your specific deductible and coinsurance amounts before your first session by visiting

Presently, I am considered an out-of-network (OON) provider for all other insurance carriers.  If you will be using OON insurance benefits, the full session fee will be due from you after each session.  You will receive a monthly superbill electronically that you can then submit to your insurance company to receive any reimbursement to which you are entitled.  I would be happy to speak with you and/or assist you in speaking with your insurance company to further clarify your OON benefits and how they may be accessed.

If you will be self-pay or using OON benefits, the fee for an initial 60-minute appointment is $140.  The fee for each 45-60 minute follow-up session for individuals, couples, and/or families is $115.  Fees for groups or workshops will be communicated at the time of enrollment.  Payment can be made by cash, check, or by placing a credit card on file.  Payment can also be made using a health savings account (HSA) or flex savings account (FSA).  

Privacy Policy




Effective date: 2/1/2021

Tracy Nemecek, LMHC, Licensed Mental Health Counselor, PLLC is committed to maintaining client confidentiality. We are required by law to maintain the privacy and security of your protected health information (PHI). This document serves to provide individuals with notice of the practice's legal duties and privacy practices with respect to PHI. We will follow the duties and privacy practices in this notice. We will only release healthcare information about you in accordance with federal and state laws and ethics of the counseling profession.

Uses and disclosures of your health information for the purposes of providing services and your rights. Providing treatment services, collecting payment and conducting healthcare operations are necessary activities for quality care. State and federal laws allow us to use and disclose your health information for these purposes without your authorization.

Treatment: We may need to use or disclose health information about you to provide, manage or coordinate your care or related services. This could include consultants, other professionals who are treating you and potential referral sources.

Payment: Information may be needed to verify insurance coverage and/or benefits with your insurance carrier, to process your claims as well as information needed for billing and collection purposes. We may bill the person in your family who pays for your insurance and share PHI necessary to receive such payment.

Healthcare Operations: We may need to use information about you to review our treatment procedures and business activity. Information may be used for certification, compliance, and licensing activities.

Other uses or disclosures of your information which does not require your consent: There are some instances where we may be required to use and disclose information without your consent. This may include but is not limited to: reporting suspected abuse, neglect, or domestic violence; preventing or reducing a serious threat to anyone’s health or safety; as stated in the informed consent section, confidentiality and emergency situations, for other uses or restrictions of your information based on state or federal law; information shared with law enforcement if a crime is committed on our premises or against our staff or as required by law such as a subpoena or court order.

Right to request how we contact you: It is our normal practice to communicate with you at your home address and daytime phone number you gave us when you scheduled your appointment about health matters such as appointment reminders. Sometimes we may leave messages on your voicemail. You have the right to request that our office communicate with you in a different way, as indicated in the electronic health record system. If you have given someone medical power of attorney or if someone is your legal guardian, that person can exercise your rights and make choices about your health information.

Right to inspect and copy your medical and billing records: You have the right to inspect and obtain a copy of your information contained in your medical records. Under limited circumstances we may deny your request to inspect and copy. If you ask for a copy of any information, we may charge a reasonable fee for the costs of copying, mailing and supplies.

Right to add information or amend your medical records: If you feel that information contained in your medical record is incorrect or incomplete, you may ask us to add information to amend the record. We will make a decision on your request with 60 days, or some cases within 90 days. Under certain circumstance,s we may deny your request to add or amend information. If we deny your request, you have a right to file a statement that you disagree. Your statement and our response will be added to your record. We will require you to submit your request in writing and to provide an explanation concerning the reason for your request.

Right to an accounting of disclosures: You may request an accounting of disclosures, if any, we have made related to your medical information, except for information we used for treatment, payment, or health care operational purposes or that we shared with you or your family, or information that you gave us specific consent to release. It also excludes information we were required to release. To receive information regarding disclosures made for a specific time period no longer than six years and after 2/1/2021, please submit your request in writing. We will notify you of the cost involved in preparing this list.

Right to release or request restrictions on uses and disclosures of your health information: You may consent in writing to release your records to others. You have the right to revoke this authorization, in writing, at any time. However, a revocation is not valid to the extent that we acted in reliance on such authorization. You have the right to ask for restrictions on certain uses and disclosures of your health information. This request must be in writing. However, we are not required to agree to such a request.

Right to complain: If you believe your privacy rights have been violated, please contact us personally, and discuss your concerns. If you are not satisfied with the outcome, you may file a written complaint with the U. S. Department of Health and Human Services, 200 Independence Ave. S. W., Washington, D.C., 20201 or 877-696-6775. An individual will not be retaliated against for filing such a complaint.

Right to receive a copy of this and any changes in policy: You have the right to receive a copy of this document and any future policy changes secondary to changes in state and federal laws. 

Clinical records, psychotherapy notes and other disclosures require a separate signed release of information. You have a right to or will receive notification of a breach of any unsecured personal health information. You have a right to restrict any disclosure of personal health information where you have paid for services out-of-pocket and in full.

No Surprises Act

OMB Control Number 0938-1401

Expiration Date 05/31/2025

You have the right to receive a “Good Faith Estimate” explaining how much your medical care will cost.

Under the law, health care providers need to give patients who don't have insurance or who are not using insurance an estimate of the bill for medical items and services.

  • You have the right to receive a Good Faith Estimate for the total expected cost of any non-emergency items or services.  This includes related costs like medical tests, prescription drugs, equipment, and hospital fees.

  • Make sure your health care provider gives you a Good Faith Estimate in writing at least 1 business day before your medical service or item.  You can also ask your health care provider, and any other provider you choose, for a Good Faith Estimate before you schedule an item or service.

  • If  you receive a bill that is at least $400 more than your Good Faith Estimate, you can dispute the bill.

  • Make sure to save a copy or picture of your Good Faith Estimate.

For questions or more information about your right to a Good Faith Estimate, visit 
or call 800-985-3059