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San Diego, CA  ·  Individual & Couples Therapy

Find your footing.
Strengthen your bonds.

Life has a way of pulling us off course, slowly, then all at once. We feel overwhelmed, on autopilot, or like we're just surviving rather than really living. We're repeating the same cycles in our relationships and feel like we're never really moving forward.

At Grounded & Connected Counseling, I provide compassionate, research-informed support for individuals and couples navigating life's most meaningful challenges, helping you build a stronger sense of self and deeper, more connected relationships.

Schedule a Consultation Is This for Me?
Alex McGrath, LMFT

A space to feel
steady, seen,
& supported.

Maybe you've been carrying something heavy for a while now. The stress that never fully goes away. The relationship that feels more distant than it used to. The version of yourself you keep meaning to get back to, but haven't quite found yet.

Or maybe you've started to notice patterns in the way you relate to others, the way you respond under pressure, the way certain dynamics seem to follow you and you're beginning to wonder where they came from. Perhaps you're someone who has looked at your family history and quietly decided: this stops with me.

Whether you're moving through a difficult season, working through something from the past, trying to understand patterns that go back generations, or simply longing for more peace and closeness in your life, this is a space where that work can happen.

You've already taken the first step by being here. I'm glad you found your way.

Alex McGrath, LMFT

Finding your fit

Is this for me?

You might be in the right place if any of this sounds familiar.

Stack of therapy books on a chair

You're an individual who...

Feels like the ground has shifted beneath you, whether due to a big change, a loss, or a transition that's left you unsure of who you are or what comes next. You're holding everything together on the outside, but quietly exhausted on the inside. Anxiety follows you through the day, even when things look fine on paper. You've spent so long taking care of everyone else that you've lost touch with what you actually need. You know something has to change, you're just not sure where to start.

Or maybe you've started doing the deeper work of tracing things back. You can see the patterns; the anxiety that ran through your parents, the emotional distance that was modeled for you, the ways you learned to cope that once made sense but no longer serve you. You're not looking to blame anyone. You're looking to understand, and to do things differently. You are, in the truest sense, a cycle breaker, and that work deserves real support.

You're a couple who...

Feels more like roommates than partners lately. You love each other, but somewhere along the way the closeness faded and you're not sure how to find your way back. You keep having the same argument without ever really resolving it. Something happened that hurt and you're trying to figure out if you can move through it together. You want to feel like a team again.

You may also be noticing that some of what plays out between you has roots that go deeper than your relationship; old wounds, inherited ways of handling conflict or emotion, patterns from the families you each came from. Understanding those patterns together can be one of the most powerful things a couple can do.

Or maybe there's nothing "wrong" and you're a couple wanting to utilize couples therapy to create a solid foundation together for your relationship and life moving forward.

In any case, you might be feeling...

Tired of just surviving and ready to actually feel better. Lonely in a way that's hard to explain. Like something important is missing, even if you can't quite name it. Like you're doing the hard, quiet work of changing things and you deserve someone in your corner while you do.

If you nodded along to any of this, I'd love to connect. You don't have to keep navigating things alone.

Reach Out

Getting to know me

About Alex McGrath, LMFT

Alex McGrath, LMFT

Modalities & Frameworks

  • Cognitive Behavioral Therapy (CBT)
  • Acceptance and Commitment Therapy (ACT)
  • Emotionally Focused Therapy for individuals and couples
  • Gottman Couples Therapy (Level 1 and Level 2 trained)
  • Attachment theory, self-compassion, and mindfulness

Hey! I'm Alex, a licensed marriage and family therapist (LMFT) in the state of California based in San Diego. I'm a multi-racial (Japanese, Hawaiian, Caucasian) millennial born and raised in the great city of Los Angeles. I specialize in treating general life stressors and transitions, anxiety, generational family dysfunction, and relationships.

My approach to therapy is goal-focused and collaborative. We'll create goals for our work together so we know that we're making the changes you want to see in your life and when it might be time to say goodbye. That might be learning new skills to manage stress and anxiety, responding to challenging situations in a way that feels more in your control and you can be proud of, changing relationship dynamics to serve you better, or feeling more secure within yourself. While I'm the mental health professional, you are the expert in your own life. I see myself as walking side by side with you on your therapy journey, while providing guidance along the way.

My goal is to create a relaxed environment so you can feel safe enough to show up as your authentic self. So, I make it a point to show up as my full human self, not as a "blank slate therapist." My style is warm, caring and candid, while being direct and challenging you when necessary.

My Background & Experience

I received my bachelor's degree in Psychology and minor in Child and Family Development from San Diego State University (Go Aztecs!). I hold a Master's Degree in Marital and Family Therapy from the University of San Diego. My previous experiences include working with children, adolescents and adults in an integrated behavioral health setting utilizing evidence-based practices to address a variety of behavioral and mental health concerns. I also have previous experience working in a group private practice.

I operate from a non-judgmental, anti-racist, LGBTQIA+ affirming lens. I don't have any ideas or opinions on how you should live your life. I am here to help you examine what may or may not be working for you. I strive to maintain cultural competency in my work and to be open to hearing about and understanding how your culture and the identities you hold impact your life.

My "Non-Therapist" Self

I love travel, live music, attending sporting events, and checking out new "foodie" spots in San Diego as well as supporting old favorites. When I'm not working, I'm spending quality time with my friends, family, husband and our daughter. I have a vocal lap cat, Wilbur, who you will probably see during virtual visits.

Working together

Services & Fees

Compassionate, research-informed therapy for individuals and couples in San Diego.

Alex McGrath conducting a virtual telehealth session

Individual Therapy

50-minute session $150

Individual therapy is a dedicated space to slow down, make sense of what you're carrying, and start making the changes you want to see in your life. Whether you're navigating a difficult transition, managing anxiety, working through relationship patterns, or doing the deeper work of breaking cycles that have followed you for years, we'll work together at a pace that feels right for you.

Couples Therapy

Intake session $250 Includes Gottman assessment
50-minute follow-up session $200
80-minute follow-up session $320

Intake Session
Our first session together is a little different. Before we meet, you and your partner will each complete the Gottman Relationship Checkup, an online assessment that gives us a detailed picture of your relationship's unique strengths and areas for growth. This allows us to hit the ground running with a treatment plan that is specific to you as a couple, rather than taking a one-size-fits-all approach. The intake fee includes the cost of the assessment.

Follow-Up Sessions
Couples sessions are available in two lengths depending on what works best for you. The standard 50-minute session works well for ongoing work, while the extended 80-minute session allows more time and space for deeper conversations and is particularly helpful earlier in the process or during more intensive periods of the work.

Fees & Insurance

I am an out-of-network provider and do not bill insurance directly. Payment is due at the time of service. I accept all major credit cards, HSA, and FSA cards.

Upon request, I will provide you with a monthly superbill — a detailed receipt you can submit directly to your insurance provider for potential reimbursement. Many clients with PPO plans receive partial reimbursement for out-of-network mental health services. I recommend contacting your insurance provider ahead of time to ask about your out-of-network mental health benefits.

Why I choose not to take insurance: Working outside of insurance allows me to protect your privacy, keep a diagnosis off your permanent record if one isn't clinically warranted, and make decisions about your care based on what's best for you — not what an insurance company approves. For those navigating cost, I do offer a limited number of sliding scale spots. Please don't hesitate to ask about availability.

Sliding Scale

A limited number of sliding scale spots are available for those who are experiencing financial hardship. Please don't hesitate to reach out to ask about availability.

Ask About Availability

Good Faith Estimate

Under the No Surprises Act, you have the right to receive a Good Faith Estimate of expected costs before beginning services. A Good Faith Estimate will be provided to all self-pay clients prior to your first session. For questions, please don't hesitate to reach out.

Common questions

Frequently Asked Questions

Everything you want to know before reaching out.

Getting Started

How do I know if therapy is right for me?
If you've been feeling stuck, overwhelmed, or like something needs to change but you're not sure where to start, therapy can help. You don't need to be in crisis to benefit from it. Many of my clients come to therapy during life transitions, relationship challenges, or simply because they want to understand themselves better and show up differently in their lives. If you're on the fence, a free consultation is a great way to ask questions and get a feel for whether it's a good fit.
What can I expect from the first session?
The first session is really about getting to know each other. I'll ask about what's bringing you in, your background, and what you're hoping to get out of therapy. It's also a chance for you to get a feel for my style and ask any questions you have. There's no pressure to share more than you're comfortable with right away. Think of it as a conversation, not an interview.
Do you offer a free consultation?
Yes! I offer a free 15-minute phone consultation so we can get a sense of whether we might be a good fit before committing to a first session. You can reach out through the contact page to schedule one.

The Therapy Process

How long will I be in therapy?
This really depends on you, your goals, and what you're working on. Some clients come with a specific issue and feel ready to wrap up after a few months. Others prefer to go deeper over a longer period of time. Because my approach is goal-focused, we'll establish clear goals early on so you always have a sense of where we're headed and how we're progressing. We'll check in on those goals regularly and you'll never feel like therapy is going on indefinitely without a purpose.
How often will we meet?
Most clients start by meeting weekly, which tends to build momentum and helps you get the most out of the process early on. As you start to reach your goals, we may shift to every other week. Some clients prefer to start meeting on an every other week basis. Ultimately, the frequency is something we'll decide together based on what works best for you.
Do you assign homework between sessions?
Sometimes, yes. Depending on what we're working on, I may suggest things to practice or reflect on between sessions. Therapy tends to be most effective when the work doesn't stay only in the room. That said, homework is never mandatory and we'll always talk through what feels realistic for you.

Couples Therapy Specifically

Do both partners need to be present for couples sessions?
Yes, couples sessions are designed to be attended by both partners. Occasionally I may suggest an individual session with each partner early in the process to get a fuller picture, but the ongoing work is done together.
What is the Gottman Relationship Checkup assessment?
The Gottman Relationship Checkup is a research-based online questionnaire that each partner completes individually before our first couples session. It covers areas like communication, conflict, friendship, intimacy, and shared meaning. The results give us a detailed and specific picture of your relationship's strengths and areas for growth, so we can build a treatment plan tailored to you as a couple rather than starting from scratch.
We aren't in crisis. Is couples therapy still for us?
Absolutely. Some of my favorite couples work happens with partners who simply want to invest in their relationship, improve communication, or build a stronger foundation before bigger challenges arise. You don't have to be on the brink of a breakup to benefit from couples therapy. Many couples find it incredibly valuable as a proactive step.

Logistics

Do you offer in-person or virtual sessions?
I offer virtual sessions as well as a limited number of in-person sessions. Virtual sessions are available to anyone located in California. In-person sessions are available to those located in San Diego, with in-person availability on Wednesdays at an office located in Mission Valley.
What are your hours?
I see clients on Tuesdays, Wednesdays, and Thursdays. Virtual sessions are available all three days. In-person sessions are available on Wednesdays at an office located in Mission Valley. [Specific hours to be added.]
How do I schedule an appointment?
You can reach out through the contact page on this website and I'll get back to you within one to two business days to schedule a free 15-minute consultation or a first appointment.
What is your cancellation policy?
I require 24 hours notice for cancellations or rescheduling. If you cancel with less than 24 hours notice, the full session fee will be charged. I understand that life happens, and I will do my best to work with you in the case of true emergencies.

Have a question that isn't answered here? Feel free to reach out through the contact page. I'm happy to help.

Take the first step

Get in Touch

I'd love to hear from you. Reach out to schedule your free 15-minute consultation.

Alex McGrath, LMFT

Let's connect.

Reaching out is the hardest part, and you've already done it. Fill out the form and I'll get back to you within one to two business days to schedule your free consultation.

Phone (619) 320-5865
Location San Diego, CA
Virtual & limited in-person sessions available
Availability Tuesdays, Wednesdays & Thursdays
In-person sessions available Wednesdays in Mission Valley
Response Within 1–2 business days
Consultation Free 15-minute phone call

This contact form is not monitored continuously. If you are experiencing a mental health emergency, please call 988 (Suicide & Crisis Lifeline) or go to your nearest emergency room.

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Thank you for reaching out. I'll be in touch within one to two business days to schedule your free consultation. I'm glad you're here.