Using a heart-centered approach inside a safe, confidential, and compassionate space, we help you to explore all the domains of your life in addition to your goals & ambitions. Wherever you are in your desire for growth and change, we will meet you, in a way that recognizes your strengths as well as all the parts of your history that make you who you are. Serving as your accountability partner while you take charge of the changes you want to make in your life, your therapist will be your supporter and believer!
We welcome adults of all gender identities who are ready to change how they feel and interact with the world. Using a framework of Cognitive Behavioral Therapy (CBT), and drawing on principles of mindfulness and psychodynamic techniques, we work together to uncover and change distressing patterns of thinking, behavior and emotional experiences that interfere with you living a full and happy life. We also explore ways for you to cope and adapt with new skills and strategies, while you work to internalize the changes. The following conditions and situations are examples of what we help people with:
Anxiety can interfere with living a fulfilling life, when you are constantly worried about the future and imaging the worst case scenario, or ruminating about mistakes made in the past that you cannot move past. Anxiety is also very physical, and when the body's alarm system is constantly firing off, it is difficult not to think something may really be seriously wrong! CBT therapy can teach you about the vicious cycle, and help you learn ways to identify the symptoms as well as the thinking patterns and behaviors that reinforce it. You can also learn mindfulness, breathing and relaxation techniques to cope with the anxiety and calm down in the moment.
For anxiety disorders such as OCD, Panic Attacks, Health Anxiety, Phobias and Social Anxiety, we can develop a highly structured CBT and ERP (Exposure and Response Prevention) plan to help you make progress in a goal-oriented way. The earlier the intervention with panic attacks in particular, the better chance for a rapid recovery. My goal is for you to feel better and make progress each and every session. However, for many people, these disorders are a lifelong battle and recovery is ongoing. To this end, I provide specific supports to promote coping and maintenance throughout treatment and continue treatment for length of time determined together is necessary.
Depression and Bipolar Disorder. You may feel overwhelmed with sadness and feel hopeless, or be irritable, and unmotivated. You may have lost interest in things you normally enjoy, find you can no longer concentrate, and have feelings of worthlessness. Whatever it is that you're feeling, depression is tricky and can cloud your thoughts and your mood. It is not permanent and it is highly treatable. We will work together to examine the ways your thinking, feelings and behaviors are influencing and reinforcing your moods, and identify things that you can do that may help you feel better. A practice of self-care is also crucial in Depression and Bipolar treatment.
Distress Related to Life Event
Graduating college, job loss, moving to a new city, divorce, break-up, infertility, new parenthood, and more. Life changes and stressors such as these can trigger symptoms of anxiety and depression and can cause a great deal of stress, or guilt and shame, and keep you feeling stuck. Sometimes, you may need help exploring what you feel and want, and other times, you may just need encouragement and support as you learn to just roll with the punches. When things are hard, it is easy to focus on the negative and forget your own resources and strengths. Your successes may seem diminished and your failures, amplified, when feeling vulnerable. But these are the things you need to get in touch with to get out of the negative loop! Therapy can help you process your feelings, set goals, identify and break unhealthy patterns of thinking and behaviors, and better prepare you for the next chapter.
Grief and Loss
Losing someone you love is often the most difficult thing in life to face. There is no right or wrong feeling to have. It is common to feel a wide range of emotions including deep sadness, anger, resentment, guilt, and anxiety. A supportive and compassionate therapist can hold space for you to relive memories and mourn, help you identify and process your emotions, and take action-oriented steps to feel like yourself again and get back on track.
You may have low self-esteem and lack self-confidence because of of things that have happened to you in the past, and due to the ways you've internalized messages directed at you early on in life. Low self-esteem is often connected to perfectionism, and the idea of how you "should" be, how things "should be, and in all the ways you fall short. The good news is that once you become aware of your low self-esteem, you can take steps to raise it and feel better about yourself. Drawing on the theories and perspectives of Self-Compassion, based on Kristen Neff's research, CBT and Breńe Brown's work on vulnerability, we will identify the negative self-talk, beliefs and behaviors that reinforce your low self-esteem and learn to evaluate and challenge this thinking. You will also learn about ways to change the unhealthy behaviors that keep you stuck in the negativity loop, and have opportunity to put it into practice in between sessions. A key goal is also to help you expect and embrace challenges and disappointments and feel you can cope. It takes practice to learn to value yourself at your core, and not based on your outside accomplishments, successes and "shoulds".
Career and Stress Management
NYC: it's a rat race! Our careers often come first before everything else and that's why career and workplace issues are a top reason identified as the reason people call our practice for therapy. Whether you want to proactively manage stressors and factors that interfere with your performance, learn ways to manage and cope with difficult people, or learn how to be more assertive with your boss, therapy can help! Therapy can also help you be more self-aware, and identify what you need to learn and do differently to be successful. Together we will set goals and identify clear action steps to help you get there. We will also explore and remove barriers to your success, whether it be attributed to low-confidence, anxiety, or an identified factor that lies outside of yourself.
Dating & Relationships
Do you feel frustrated with the NYC dating scene, and doomed to repeat the same patterns over and over without the result you want? Or, are you in a less-than fulfilling relationship currently and need help exploring if you should stay and make it work, or leave? If so, therapy may help you realize your wants and needs and identify the self-limiting perspectives and unhealthy behaviors that keep you stuck. Together, we can explore the plan for change.
Anger, irritability and ups and downs
Therapy offers the tools to help you understand what your triggers are and how to more effectively manage your anger. I help you explore the root of your anger, and learn to see the themes and patterns that come up over the course of time. Acting out on anger can feel validating, by taking control over a situation that feels totally out of control. But it rarely often achieves the result you want. We work to help you feel empowered instead by learning ways to recognize the patterns and triggers and then prevent the outbursts and intense emotional reactions with strategies and tools. Instead of exploding and harming your relationships, you will learn where you have control and where you have less as well as how and when to let go. We will also focus on communication skills to help you assertively communicate what you need and get the end result you are looking for.
Distress Related to a Personal Medical Event or Supporting a Loved One Through One:
Diabetes, cancer, cardiac events, chronic pain, postpartum depression, fibromyalgia, irritable bowel syndrome (IBS) obesity and weight challenges and more. Behavioral and therapeutic supports can help you implement lifestyle changes, manage distress and cope with the emotions and changed psychological state due to the medical conditions you are living with. CBT as a method is proven to be effective in these conditions as an adjunctive treatment.
A Note on Psychotropic Medication:
Cognitive Behavioral Therapy (CBT) can help you internalize change and learn skills that stay with you over time. You will likely adapt methods to change your unhelpful thinking, develop self awareness and improve coping skills. However, there is a biological component to depression and many other mental illnesses, and in many cases, medications are recommended in conjunction with talk therapy. Sometimes, medication can help clear the fog and clutter, to allow you to do the work to feel successful. We will discuss the factors to consider as well as link you to a psychiatrist, if you would like to also explore medication as an option to help you feel better. If you are already on medication, it may be helpful for me to have consent to speak to your medical doctor/psychiatrist to coordinate care and if you are seeking medication, than I can refer you to a reputable psychiatrist. If you wish to try CBT treatment to reduce or discontinue medication, Iam happy to coordinate carewith your doctor to help you reach that goal.