About Cara Kraft, LCSW
Relational and Attachment-Based Therapy for Individuals & Couples in Portland, Maine
Finding Connection — With Yourself and the People You Love
You may look like you have it all together on the outside. The steady career, the strong work ethic, the sense of purpose everyone admires.
But underneath, you feel disconnected. The same arguments keep looping with your partner. You catch yourself comparing, people-pleasing, or shutting down to keep the peace. You want closeness, but something keeps getting in the way.
If that sounds familiar, you’re not alone, and therapy can help you slow down, understand what’s happening beneath the surface, and begin to reconnect in a more honest, grounded way.
Hi, I’m Cara.
I’m a licensed therapist in Portland, Maine, specializing in relational and attachment-based therapy for individuals and couples.
Before I became a therapist, I spent years chasing purpose in different careers, trying to look “together” while feeling off-track inside. Through my own therapy, I began unpacking the beliefs and pressures that kept me performing instead of connecting, and that experience changed everything. It helped me tune into my values, trust my inner voice, and build a life and career that feel aligned.
Now, I help others do the same: slow down, make sense of what’s happening in their inner world, and find new ways to feel secure and connected, both with others and with themselves.
My approach: EFT and IFS for Relationships and Personal Growth
My work is grounded in Emotionally Focused Therapy (EFT) and Internal Family Systems (IFS). Both are evidence-based approaches that center on understanding our emotional patterns and inner parts, not just managing symptoms.
In our work together, we’ll explore:
The protective patterns that keep you stuck in cycles of conflict, avoidance, or self-criticism
The emotional signals behind those patterns and what they’re trying to protect or express
New ways of relating that feel more open, compassionate, and authentic
Healing happens in relationship — with others and within ourselves. In therapy, we’ll build the awareness, language, and safety needed to create lasting change.
Couples & Relationship Counseling
When couples come to me, they’re often caught in painful cycles: one person feeling shut out, the other feeling criticized or not enough. Together, we slow those moments down and look at what’s really happening underneath the frustration and distance.
Through the lens of EFT and attachment, we’ll focus on helping you and your partner:
Recognize and de-escalate negative cycles
Rebuild trust and emotional safety
Strengthen communication and connection.
It’s not about learning to “never fight again.” It’s about finding your way back to each other when you do.
Individual Therapy
In individual work, we explore how your early attachment experiences and internal parts shape the way you relate to others and to yourself. You may find yourself over-functioning, self-blaming, or struggling to ask for what you need. Together, we’ll uncover the deeper emotional themes driving these patterns and practice new ways of relating that feel more confident and grounded.
Many of my clients come to therapy to work through:
Anxiety and self-criticism
Perfectionism and people-pleasing
Relationship conflict or avoidance
Shame and self-doubt
Life transitions or identity shifts
Training & Background
I received my Master of Social Work from New York University and have completed advanced training in:
Emotionally Focused Therapy (Externship, Core Skills, Advanced Training)
Internal Family Systems (IFS) – Level 1
The Gottman Method – Level 1
Experiential Couples Therapy
Relational Life Therapy
Cognitive Behavioral Therapy for Anxiety & Depression
If you’re ready to connect
You don’t have to keep repeating the same patterns alone.
Whether you’re hoping to strengthen your relationship, understand yourself more deeply, or build a life that feels truly aligned, I’d love to help.
Reach out for a free 15-minute consultation to see if we’re a good fit.
Together, we’ll create space for the kind of change that lasts