Couples and individual therapy in Portland, Maine
Helping busy professionals reconnect with themselves and each other, in person in Portland and online across Maine.
Hi, I'm Cara
I'm a therapist in Portland, Maine. My work is helping you slow down, be honest, and find your way through.
Maybe you have built a full life: a career, kids, routines, responsibilities. From the outside it looks solid. But lately the closeness with your partner is harder to feel, conversations turn into arguments or silence, and you move through the week more like coworkers managing tasks than partners sharing a life.
Or maybe you're carrying it on your own, doing well in most areas but caught in anxiety, self-doubt, and overthinking. Either way, you're tired of pretending you're fine, and you want something deeper. My style is conversational, approachable, and grounded in real life, and I draw on Emotionally Focused Therapy and Internal Family Systems to help you move beyond insight into actual change. You do not have to have it all figured out to start, and you do not have to keep repeating the same patterns alone.
Meet CaraWho I Help
What we can work on together
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Couples and relationship distress
Recurring conflict, distance, and feeling more like roommates.
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Self-esteem and self-worth
Worth that does not hinge on achievement or approval.
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Anxiety and overthinking
The mental loop and worry that quietly runs the day.
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Perfectionism and people-pleasing
The sense that you are never quite good enough.
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Trauma and attachment wounds
Old patterns of closeness and protection that resurface.
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Infidelity and relationship loss
Repair after betrayal, breakup recovery, rebuilding trust.
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Relationship anxiety and ROCD
The doubt spiral that hits even in good relationships.
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Life transitions and postpartum
Identity shifts, parenthood, and in-between seasons.
How I Work
Two approaches, one focus: connection.
I draw from Emotionally Focused Therapy (EFT), an attachment-based approach that helps couples and individuals understand the emotions and needs underneath their conflict. I also work with Internal Family Systems (IFS), a compassionate, parts-based way of relating to the anxious, critical, or protective sides of yourself. Both are evidence-based, and both center on understanding our emotional patterns rather than just managing symptoms.
Getting Started
How to begin
The first step is the hardest one. From there, the path is simple, and we walk it at your pace.
Not ready to reach out? Start with my free relationship check-in quiz.
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Reach out
Send a note or call for a free 15-minute consultation, so we can see if we are a good fit before anything else.
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First sessions
We get to know each other, talk through what is bringing you in, and start to map the patterns underneath.
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Ongoing work
We meet at a rhythm that fits your life, going beyond insight into real, lasting change. You set the pace.
Background & Credentials
Cara Kraft, LCSW
I am a relational, attachment-based therapist in Portland, Maine. Before I became a therapist, I spent years chasing purpose in one career after another, working hard to look together on the outside while feeling off-track inside. My own therapy changed everything, and it is the work I help others do now. Healing happens in relationship, with others and within ourselves.
More about CaraTraining and License
Where my training comes from
- Licensed
- Licensed Clinical Social Worker (LCSW), State of Maine
- Education
- Master of Social Work, New York University
Trained in
- EFT
- IFS, Level 1
- Gottman Method, Level 1
- Relational Life Therapy
- Experiential Couples
- Sex Therapy Foundations
- CBT
These are the approaches I'm trained in and keep building on. I draw on all of them in the room, shaped to what each person in front of me actually needs.
Follow along
On Instagram
Recent posts on relationships, anxiety, and connection.
From the Blog
Insights on love, emotions, and healing
June 6, 2026
Why Feeling Understood Matters More Than “Winning” the Argument in Relationships
Most couples aren’t fighting to “win.” Beneath recurring conflict over chores, communication, tone, or emotional availability is a need to feel understood.
May 25, 2026
Not Every Criticism Is Valid. Not Every Shutdown Is Harmless.
A reel about the classic “I shouldn't have to ask” dynamic sparked strong reactions from both sides of the cycle. Here is a more honest look at both roles.
May 12, 2026
Why So Many People Become the “Nagging” Partner They Swore They’d Never Be
Why do so many people become the “nagging” partner they swore they’d never be? In couples therapy, this often signals unmet needs, not real criticism.
Reaching out can feel vulnerable. It's also the first step toward something different. If you're ready to reconnect, I'd love to hear from you.
Whenever you're ready
Let's take the first step together.
A free 15-minute consultation to see how I work and whether we're a good fit. In person in Portland, or online anywhere in Maine.