Welcome to District Coaching

Discover the power of mindfulness, self-exploration, and breakthroughs with Tracey, your trusted psychotherapist, life coach, and meditation guide.

Explore My Services

Intensive Groups

I teach workshops for women who want to change their circumstances and become the creators of their reality. Overcome people-pleasing, overthinking, gender stereotypes, social conditioning, and more. I’m currently recruiting for a People-Pleasing Recovery Group. If interested, please reach out to learn the details.

Meditation Classes

Learn to harness the benefits of meditation to improve your emotional wellbeing, anxiety, focus, attention span, depression, and connectedness. Tap into your inner wisdom and higher self for guidance while letting go of what you cannot control. There are many different ways to meditate. I explore several modalities to introduce students to a variety of effective meditation practices.

1:1 Talk with Tracey

Do a deep dive into your current symptoms and functioning to figure out what’s blocking your happiness, impacting your stress levels, and coming between you and your personal goals. Improve your relationships, productivity, and self-confidence with customized care. If you’re interested in fully customized care, please fill out the contact form below to schedule a free consultation.

Tracey Knows, Therapist and Life Coach

Discover the story of Tracey Knows

After years of learning all that western psychology had to offer, I ventured into more ancient practices and created my own blend of holistic psychology and coaching that pulls from modern science and eastern philosophy. I believe it is important to not only recognize the things standing in our way, but to also have a plan to overcome those setbacks. Without action we may remain stuck in our suffering years after a trauma takes place. Doing the work to heal often means learning to love the parts of yourself that were rejected in the past, learning to validate your unique boundaries, and learning to become unapologetically full of thoughts and emotions. I specialize in breaking through mental barriers and overcoming people-pleasing, overthinking, and learning to make space for difficult emotions. Once we accept authorship of our story, the healing can take full effect.

“You ever get that feeling that someone is the “real deal”? I got that feeling with Tracey from the start. I cannot imagine my journey without the soul-altering wisdom I’ve tapped into with this experience.”

Susanne

“I have seen so many therapists throughout the years. One of them for 8 years. I’ve learned more from Tracey in 4 months than I have in all my other self-development investments. I wish I had found her sooner.”

Christi

“I was hesitant to give life coaching a try, but I took a leap. Now, I recommend Tracey to all of my friends and colleagues. Her skill level of making sense out of my chaos is unmatched.”

Kendra

Tracey Knows is a psychotherapist, life coach, and meditation guide who serves clients nationwide and in the DMV area locally. Tracey is a licensed RIC LPC in Virginia for clients using insurance.

Let’s work together.

Interested in my services? Fill out some info and I will be in touch shortly!

“Healing occurs in stages. One event can take years to unpack. In the meantime, life goes on without us. Instead of waiting to be perfectly healed, just focus on taking the next healthy step.

— @traceyknows

  • “Tracey is an absolutely amazing life coach! I worked with her for nearly a year during COVID 19 and when I say she was so helpful in helping me navigate various issues, challenges, and pivotal moments in my life. She helped me tap into the power that I already have within and to see things with a fresh perspective. I would recommend her services to others for sure. I love that she kept it real with me, empowered me, and valued me all at the same time."

    D.D. on Google Reviews

  • "If you are looking for a life coach, or maybe you don’t know you are, go here….run, don’t walk! I’ve known Tracey for years and came to a time in my life, I needed help. I love her approach which is a no holds barred, this is what the problem is and how are we going to tackle it! It is perfect for me, especially coming from someone who may make it look like everything is going strong, where there are actually a couple areas just taped together with duct tape. I hear her voice inside my head weekly and am so thankful I have a direction and much needed support! I always knew it would take someone extra special I could listen to, and I found everything I needed in Tracey and literally could never thank her enough ❤️😍"

    L.S. on Google Reviews

  • "Before working with Tracey, I felt like my head was all over the place. I had racing thoughts and was always told I was overthinking things. Somehow during an hour per week she would help me organize my chaos. I didn't have a woman in my life whom I could look to for guidance, but now I call on Tracey during every major transition in my life. She helps me tap into my own inner wisdom, so I feel empowered by my ability to solve my own problems.

    L.B.

  • "Ms. Knows and I have been working together for 8 years. I highly recommend her services for people who really want to rise above their circumstances. I started off an ambitious med student who was overwhelmed with life and school. I'm now a doctor with a published book and two children. I feel like Tracey has been that one constant in my life who always accepts me where I'm at. She is so truthful and... honestly... refreshingly authentic. I never have to doubt her intentions because she always has my back.

    M.G.

  • "I have made choices in my family that haven't always been understood due to difference in religion. I wanted to honor my values while also setting my boundaries. It's a difficult balance to achieve and it doesn't always get easier with time. Tracey helped me during a time when my partner almost died and I was adjusting to living in a remote location away from my support network. She offered support and structured adivse on building a new social network. But most importantly, she taught me patience as my partner's health demanded so much of my energy +++ she taught me new self-care tactics so I was ready for the challenge. I can't recommend her enough!"

    A.P.

FAQs

What results can I expect from these services?

While results are different for everyone based on their unique goals, many clients experience an increase in quality of life, an increase in self-awareness and self-esteem, a decrease in overthinking and anxiety, a decrease in depression, and an increase in relationship health. Clients may also experience higher levels of competency in dealing with conflict, setting boundaries, reasserting boundaries to ensure long-term sustainability, emotional regulation, and healthy assertiveness. Clients often report gaining more clarity as they make life-altering decisions that can often feel overwhelming.

Do I have to sign a contract?

There will be some light intake paperwork to acknowledge your right to confidentiality; however, you will not be asked to sign a contract committing to a certain number of services. You’re welcome to stop anytime and resume anytime as your life needs support.

What payment forms do you accept?

All major credit/debit cards, Google Pay, and Apply Pay through the secured third-party payment platform called "Stripe” that’s designed for small business owners. Cash and check is not accepted due to the services being offered virtually.

What is Tracey’s educational and training background?

Tracey graduated with honors with a Bachelor’s of Psychology and a focus in world religions, history, and anthropology in 2010. She finished her Master’s of Science degree in Marriage, Couple, and Family Counseling with an emphasis in trauma and crisis counseling in 2016. She then completed her diploma in life coaching from Creative Consciousness International in 2022. She began volunteer crisis counseling work from 2006-2008 during her undergrad internship. Her graduate-level internship was completed in 2016 through The Women’s Center in Vienna, VA and Washington, DC. In 2017, she began her residency for her LPC credential in Fairfax county, VA. District Coaching opened in 2019 and continues to serve clients virtually nationwide today.

Will there be pressure to buy if I reach out?

Clients will never be pressured to buy or harassed with follow-up e-mails and unwanted newsletters. Your information will only be used to provide a free consultation to answer your questions and discuss coaching and counseling services in detail. Consultations are a great opportunity to see if clients and their potential coach/counselor are a good match, but clients are always encouraged to process the decision to move forward at their own pace.

What’s the difference between therapy and life coaching?

There are some similarities of therapy and coaching, but therapy tends to blend past, present, and future in a full spectrum treatment plan to address moderate-to-severe mental health symptoms. Life coaching tends to be more present and forward focused with more emphasis on taking action for clients who are experiencing mild-to-moderate mental health discomfort. Therapists can coordinate care with other health professionals while life coaches cannot. Therapists have to practice in the state they hold an active license, but life coaches may practice internationally without being limited by their own physical location. Therapists may accept medical insurance, and life coaches may not accept medical insurance at this time. If you’re confused about which one would be a good fit for you, please ask via the form below and Tracey can offer some clarity during a free consultation call.

Connect with Tracey Knows