Counselors, Cookies and Conversation

Unsexy, But Deeply Necessary Self-Care

A Conversation with Counselor, Katrina Knizek, MA, LMHC, E-RYT

[ Aria Screibman, Baylee Hilpert and Katrina Knizek (pictured left to right)

Meeting Katrina Knizek, the owner of Your Vibrant Growth, felt like an immediate connection—her warm, welcoming nature made it easy to jump right into meaningful conversation and to learn more about her greatest learning as a counselor. As a Licensed Mental Health Counselor specializing in sex therapy, Katrina’s passion for social justice, self-care, and the human connection was evident throughout our discussion. A takeaway from our time with her is how essential—and at times unsexy—self-care is to being a resilient and effective therapist, and how that translates to her work in supporting others on their journeys toward healing. 

Katrina Knizek: A Passionate Guide in Mental Wellness and Self-Care 

Katrina is a Licensed Mental Health Counselor (LMHC) offering telehealth therapy in Washington and Idaho. She holds a Master’s in Marriage and Family Counseling from Gonzaga University and is one of a few sex therapists in Spokane. Beyond counseling, Katrina has taught fitness classes since 2012, including Pilates, barre, and yoga, dedicating thousands of hours to understanding the connection between the human body and mental wellness. She’s passionate about supporting her clients’ emotional and physical well-being through practices rooted in empathy and self-compassion. 

Greatest Learning 

Unsexy Self-Care: Setting Boundaries and Creating Sustainable Routines

Katrina’s most significant personal learning came a few years ago when she took time off from providing therapy to focus on deep self-care. After experiencing burnout, she realized the importance of setting boundaries and establishing a sustainable routine that honored her well-being. “It’s not that you can’t do it, it’s about deciding whether you will do it,” she shared. 

Her approach to self-care isn’t glamorous. It’s about creating space for yourself to say “no” when needed, even when it feels uncomfortable. “Unsexy self-care” as Katrina puts it, refers to those small yet deeply necessary acts—setting clear boundaries, saying no when something doesn’t align with your values, and building a routine that supports mental and physical health. It’s about choosing to prioritize yourself, even when the choice doesn’t look glamorous or Instagram-worthy. 

Challenging Misconceptions and Providing Education 

When Katrina reflects on her journey professionally,, she shares that part of her professional learning has been witnessing firsthand the amount of bad information and poor therapy clients have experienced before coming to her. As a counselor, she sees herself as an educator, helping clients to fill in the gaps left by misleading advice or misconceptions. “Everyone who comes to me has heard at least ten misconceptions or false pieces of information,” Katrina explained. “A big part of my work is to educate and help my clients understand their bodies and emotions better.” 

In her practice, Katrina’s focus on education allows her to address not just the symptoms, but the root causes of clients’ concerns, especially around sexual health. Through this, she hopes to help them move toward healthier ways of thinking about themselves and their needs. 

Take-away:

From our conversation with Katrina, Baylee and I,  both learned that meaningful self-care requires a balance between compassion for others and respect for our own limits. For Baylee, the biggest takeaway was the importance of vulnerability—especially in working with clients who may not feel comfortable sharing their struggles. “Katrina’s work with men really opened my eyes to the significance of vulnerability,” Baylee said. “She shows that emotional openness can be a powerful part of healing.” 

As for me, I left with a renewed understanding of the importance of educating clients. Katrina’s ability to meet clients where they are, offer them compassionate support, and provide clear information is something I deeply admire. “It’s not just about therapy; it’s about guiding clients through the process of unlearning harmful narratives,” I realized. Her approach to therapy is not just about fixing problems but about empowering people to make informed choices about their lives and their bodies. 

The Cookies:

Peanut Butter Kiss Cookies Recipe Link: https://www.ifyougiveablondeakitchen.com/peanut-butter-blossoms-recipe/

When asked about her favorite cookies, Katrina shared, “Peanut butter kiss cookies are my favorite (basic, I know)—so nostalgic and peanut buttery!” This was my first attempt at making peanut butter cookies, so I turned to Pinterest for help. I found a five-star recipe that looked promising. 

I followed the directions exactly, baking the cookies five minutes before leaving for our meet-up. From this experience, I learned that the cookies need more time to cool. The chocolate kisses can melt a bit, so to avoid a car seat full of melted chocolate, it’s best to give yourself some time to transport them. When it was time to eat, the cookies were delicious but a bit crunchy. I followed the recipe and baked them for ten minutes. If I were to make them again, I would reduce the baking time to ensure they were more chewy. 

Katrina’s provided feedback about the cookies, sharing, “It’s peanut buttery and there’s candy—what’s not to love?” I would definitely recommend this recipe again and would give them more time to cool before transporting them. These cookies are a classic for any Christmas cookie exchange or every day eating as well.  

More About Katrina and Her Practice 

Katrina Knizek, MA, LMHC, E-RYT, is the owner of Vibrant Growth, PLLC, a private practice focused on supporting clients through sex therapy, individual and couples counseling, and more. With years of experience, Katrina is passionate about helping others navigate their mental health with empathy, education, and sustainable self-care practices.

For more information, visit her website, Your Vibrant Growth at https://yourvibrantgrowth.com/

Life’s Learning Team Contributors to this article:

Author:  

Aria Schreibman, MA, LMFTA

Co-Author-Contributor: 

Baylee Hilpert, MA, LMHCA, NCC