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Diversity, Equity and Inclusion

At Urban Wellness, we are committed to social justice and anti-racism. We are dedicated to providing services to individuals, couples, and families that are accessible, culturally relevant, and free of stigma.

Here at Urban Wellness, we celebrate and affirm all backgrounds and identities. We strive to provide a brave space where voices can be heard and liberated.

GET TO KNOW your therapist

Catherine Smeal, LSW

“Just because no one else can heal or do your inner work for you, doesn’t mean you can, should, or need to do it alone.” -Lisa Olivera

Insurances I Accept:


Ages I work with:

  • 14+

Languages I speak:

  • English

Starting in April

Who Am I?

Hi everyone! My name is Catherine (or Cat, up to you!) and I’m a cis white queer woman. My approach to therapy is all about the little victories while also remaining kind with ourselves when we make a mistake. Healing and change is a lifelong journey, with tons of ups and downs and I am here to help you navigate this!

I come from a place of complete nonjudgement, a place where no matter your identity or history you are welcomed with open arms. I encourage open and honest feedback, as this is YOUR healing, and your needs and wishes come first! Let’s work together to help you reach your personal goals, it’s a collaboration!

I love working with:

  • Teens and adults with:
  • Substance/addictive behaviors
  • Mood disorders
  • Anxiety disorders
  • Self-esteem/body image issues

Some of my favorite approaches include:

CBT, DBT, mindfulness, and harm reduction practices. Essentially, a lot of therapist jargon that says I love scientific, actionable approaches that give you tools for your mind’s toolbelt, while also giving space to being human and talking things out. Above all else, I love meeting you where you are at. I will tailor each session to your unique situation and needs.


I provide a combination of hard skills and compassionate talk therapy. Depending on your needs and wants, I’ll help you reach your own personal goals. We can work on making changes to your behavior, whether it’s as big as deciding to quit daily drinking or as “little” as getting out of bed when you’re feeling depressed. We can talk out hard emotions, leaving space to feel things our mind needs us to feel. We can problem-solve issues that come up in your relationships with others at home or work.

I believe...

  • I encourage you to express your authenticity and uniqueness when working together.
  • I promise, there is NOTHING you can say that would make me judge you, even though I know it can feel scary to be so open.
  • I believe in anti-racism, anti-homophobia, anti-transphobia, and anti-oppression as a whole.
  • I believe in body neutrality and body positivity–your body is simply a body, and it should be cherished for keeping you alive each day.

Screw social norms and what other people may think, what will help YOU be your happiest, most authentic self?

What it’s like in a session with me/ What a typical session is like

Each session will be around 50 minutes and can be either in-office or via telehealth. I encourage authenticity. I encourage you to do what you need to do to feel comfortable, whether that’s eating, taking shoes off, showing up in sweats, swearing (I’ll probably join you), etc. I use humor and validation. I try to combine both hard skills and decompression in each session, but that varies a lot based on what your personal treatment plan is and what your previous week has been like. Sometimes you just need to talk about your annoying coworker, and that’s just as important as skill learning! I hold space for hard emotions, and won’t push you to reveal too much or dive too deep if you are not ready. We’ll work as a team to navigate the complexities of being a human.

More about me

I’m a music lover, some of my favorite artists are Ariana Grande, Megan Thee Stallion, Kali Uchis, and Denzel Curry! I’m obsessed with animals, and would LOVE to hear about your furry friends if you have any! I am a lover of astrology (I’m a Pisces Sun, Libra Moon, and Leo Rising!), but don’t worry I won’t push that on you if it’s not your vibe :). I also adore live theater and comedy, especially stand-up and improv comedy.


Schedule your first appointment. For follow up appointments (existing clients), please contact your therapist at 773-774-4444.