How Change Happens.

How I approach change

I believe lasting change happens when you understand both why patterns show up and how to respond differently in the moments that matter.

Emotional processing and validation are essential. Feeling seen and understood is the foundation of any good therapy. My approach builds on that foundation and asks what we do with that understanding.

I see therapy as an active partnership. We use emotional insight to create movement. We do not only explore how you feel. We look at what is shaping those feelings. Your history. Your beliefs. Your habits of thought. The pressures you live in now.

Together we strip away the noise and study how you actually operate. We look at what your mind and body tend to do under stress, and then we build tools that help you regain a sense of choice.

Some sessions go deep into your history and the stories you carry. Other sessions focus on specific situations and what you want to try differently that week. The mix shifts with what you need in this season of your life.

At the center of my work is a simple idea.

Your perspective does not change until your experience changes.

Your experience does not change until you take a different action.

Our work is about finding actions that are small, realistic, and repeatable so your daily life starts to include new experiences. Over time those experiences begin to shift how you see yourself, other people, and what is possible.

My philosophy

I believe overthinking, anxiety, burnout, and shutdown usually make sense when we understand your full story. They are not random defects. They are patterns your mind and body learned over time in response to real conditions.

We often stay stuck because old narratives are still in charge. You may feel you have to keep everyone happy. Never drop any balls. Always stay in control. You may tell yourself you must feel certain before you move, so nothing really changes.

My job is to help you look closely at these patterns and see them from a new angle. I do not only sit back and listen. I ask questions that slow things down, reflect what I notice, and highlight the gap between what you want and what is actually happening. Then we explore what makes that gap hard to close, both emotionally and practically.

Real change happens when you can step back and see your thoughts and feelings as information that shapes your behavior and your life, not as final verdicts on who you are.

The goal is not to erase every difficult thought. The goal is to change your relationship to those thoughts and feelings so they do not quietly decide your choices for you. When you understand your patterns clearly enough, you are no longer fully at their mercy.

Services

Individual Therapy

For the mind that never stops

Our sessions are collaborative conversations where we look beneath the surface of what you are going through. I work with adults dealing with anxiety, burnout, neurodivergence, perfectionism, and the pressure of high expectations.

You can expect me to be curious about your experiences and to ask questions that help you see things differently. I am not a blank slate. I offer perspectives and help you notice options you may not have seen.

Some sessions focus on emotional processing and making sense of what you feel. Other sessions are about concrete steps and practices for the week ahead. We always aim to connect insight to action.

Format. We meet for weekly 50 minute sessions by telehealth.

Focus. The work is about moving from knowing what to do to actually doing it.

Deep Work Intensives

For people who want concentrated change within individual therapy

Some problems need more space than a standard session. If you live with ADHD, anxiety, depression, or you are serious about changing a specific area of your life, you may notice that you only reach the real issue just as time runs out.

Deep Work Intensives are longer, highly structured individual therapy sessions for clients who are already working with me. We use them when you are trying to create real change in an area that keeps resisting your usual effort. This might be work and performance, habits, creative output, relationships, or a pattern you are tired of repeating.

Sessions usually run between ninety minutes and two hours, depending on your goals and what we are working on. They are for people who want to look at their patterns in detail, feel what is underneath them, and leave with very specific steps to test in daily life.

How intensives fit into treatment

Intensives are not something we do every week. They are part of a structured plan inside ongoing therapy.

Most people start with regular weekly sessions. We use that time to understand your patterns, clarify your goals, and track what happens between sessions. Once we have that foundation, we add intensives when they are most useful.

An intensive might

  • Replace a weekly session so we can unpack something in depth

  • Or be added once or twice a month alongside weekly work when we are targeting a specific change

We decide this together based on your goals, your capacity, and what is happening in your life. The point is not more time for its own sake. The point is to create the right container for the level of change you are ready for.

The architecture of a Deep Work Intensive

Each intensive follows a three phase structure so we move from context, to deep work, to action.

Phase one. Audit and goal setting

We begin with a focused review of what has happened since we last met and what you have been tracking. Then we get very clear and concrete about what you want from this intensive.

Together we define one central target, the specific outcomes we are aiming for, and how we will approach them in the time we have. This might be a decision, a relationship pattern, a story about yourself, a performance block, or a habit that will not budge.

I am directive here. I help organize your ideas, narrow the focus, and shape a clear plan for the session so every minute serves that goal.

Phase two. Deep dive

This is the heart of the intensive. With more time, we can follow the thread of your story, beliefs, and emotions without rushing.

We slow down the loop, stay with discomfort long enough to really understand it, and use targeted questions to loosen rigid narratives. This is where we do the kind of unpacking that is hard to fit into a standard hour.

You have room to feel, process, and see your situation from angles that are easy to miss when time is tight.

Phase three. Integration and directives

Insight only matters if it changes what you do. We close by turning the work into something you can apply in daily life.

We name the key shifts from the session and turn them into a small set of clear practices for the next one to two weeks, so you know exactly what to focus on between sessions. You leave knowing what to watch for, what to practice, and what to bring back into your regular sessions.

Over time, these new actions create new experiences, and those experiences slowly shift how you see yourself and what feels possible.

Note on availability

Deep Work Intensives involve careful preparation and follow up, so I reserve only a small number of spots for this format.

If this sounds like the way you want to work, you can mention intensives during your consultation and we can explore fit and current availability.

Couples Therapy

When I work with couples, I think of the work as having three clients.

Partner A.

Partner B.

The relationship itself.

The relationship has its own history, rules, and needs. Looking at it this way helps each person see their part in the pattern without being blamed for all of it.

In couples work, we

  • Study how you both handle conflict, distance, and repair

  • Explore how your individual histories shape what you expect from love, safety, and connection

  • Build practical skills for communication, boundary setting, and decision making that are tailored to your specific dynamic

My aim is not to turn you into a perfect couple. The aim is a more honest and workable relationship where both people have a clearer picture of what is happening, feel safer bringing up hard topics, and have tools to navigate tension without losing the bond you are trying to protect.

How we get started

Starting therapy can feel uncertain, especially if you have never done it before or have had mixed experiences in the past. I want the process to feel clear and respectful.

The consultation

Before we begin, I offer a brief phone consultation. This is a chance to share what you are looking for, ask questions, and get a sense of my style. It is also a way for both of us to decide whether my approach is a good fit for your needs.

The intake

In our first session, I want to understand the context of your story. We look at what brought you to therapy, what you have tried before, and what you hope will be different this time.

My aim is that you feel heard and understood without judgment. By the end of this session, we outline a direction for our work so you know what we are focusing on and why.

Ongoing sessions

From there, we work together on the patterns that are keeping you stuck. Some weeks we focus on immediate stressors. Other weeks we dig into deeper themes that keep repeating.

You will always know what we are working on. I see you as the expert on your life. My role is to help you see your system more clearly and turn that understanding into actions that move you forward.

My style as a therapist

I am direct and warm, curious and focused.

I am not a therapist who simply nods and reflects your words back. I believe change happens inside a real human relationship. I show up as a person. You can expect me to ask questions that make you think and to gently challenge patterns that keep you small, exhausted, or on autopilot.

I pay attention to both your inner world and the systems you move through. The culture of your work, your family story, your background, health, and daily pressures all influence how you feel and what seems possible. I hold that context so our work stays grounded and realistic.

From judgment to observation

Many people come into therapy carrying a lot of self criticism, and at the same time a real desire for things to be different. Reaching out is already a sign that some part of you still believes change is possible.

My goal is to help you shift from harsh judgment toward careful observation that can lead to change. Awareness is the first step. When you can see what you are doing, feeling, and thinking with more clarity, you have more room to choose something different.

As you learn to notice what is happening with more curiosity and less blame, your reactions have less power over you. You have more space to decide what you want to do next instead of acting only out of habit.

For the mind on overdrive

This approach is especially helpful if your mind rarely gives you a break. Maybe you replay conversations at night, rewrite emails in your head, or run through every possible outcome before you make a move. Maybe you carry a lot of responsibility at work or at home and feel like you cannot afford to drop anything, so your brain never really powers down.

In our work, you learn to notice when your mind is speeding up, freezing, or drifting away. We slow things down enough that you can see what is happening, then practice different ways of responding. Over time, decisions feel a little less loaded, mistakes feel less like proof that something is wrong with you, and there is more room for rest without guilt.

Even if perfectionism is not your main struggle, the principle is the same. Whether you avoid decisions, feel overwhelmed by emotion, disconnect, or repeat the same relationship patterns, the work is about building awareness and then choosing a different response that serves you better.

The fit. Is this right for you?

Therapy works best when there is a strong alignment between therapist and client.

This approach tends to work well if

  • You want more than a vent session and want to understand the deeper patterns, not only manage symptoms

  • You value directness and clarity and want a therapist who will actively engage, not only listen

  • You are ready to work inside and outside of session, look at your role in your patterns, and practice new ways of responding between sessions

This approach may not be the best fit if

  • You are looking for a passive listener who rarely offers perspective

  • You want a quick fix or simple coping strategies without deeper inquiry

  • You are not ready to question your current ways of thinking and reacting

Frequently Asked Questions

  • Our sessions are collaborative conversations where we explore what is really going on beneath the surface. We meet weekly for fifty minutes.

    You can expect me to be curious about your experiences, ask thoughtful questions, and offer new perspectives when you feel stuck. I am direct but warm. I will challenge patterns that are not serving you and help you develop practical tools for change.

    Some sessions will feel more exploratory. Others will be focused on specific strategies or decisions. My approach combines insight with action.

  • The length of therapy depends on your goals and how deeply you want to explore. Some people come with specific issues that can shift in a few months. Others prefer longer work to understand and change deeper patterns.

    We will check in regularly about your progress, how therapy is feeling, and whether we need to adjust our focus or frequency.

  • I operate as an out of network provider, which means I do not bill insurance directly. Many clients are able to use out of network benefits for partial reimbursement of session costs.

    I partner with a service called Mentaya to make this easier. Mentaya can help check your benefits and handle much of the paperwork for reimbursement if you choose. You can also submit claims on your own if you prefer.

    I use this model because insurance requirements can sometimes limit the type, pace, and focus of therapy. Working out of network allows us to shape our work based on what you actually need.

  • Coverage varies by plan. Many insurance plans include out of network benefits that can reimburse a portion of therapy costs.

    If you are interested in using benefits, you can either contact your insurance company directly or use Mentaya to check your coverage and handle submissions. I provide detailed statements that include all required information.

  • If you do not plan to use insurance, sessions are private pay. If cost is a concern, we can talk briefly in consultation about your situation and whether my services are likely to be a good fit at this time. I do not currently offer a formal sliding scale.

  • I currently provide telehealth services only for residents of New York and New Jersey. Sessions are conducted through secure, HIPAA compliant video platforms.

  • The Federal No Surprises Act helps people understand healthcare costs in advance and reduces surprise medical bills.

    As a client, you have the right to receive a Good Faith Estimate that explains how much your care may cost if you are not using insurance. Providers must give this estimate in writing at least one business day before your service when you request it.

    If you receive a bill that is at least four hundred dollars more than your Good Faith Estimate, you can dispute the bill.

    For more information about your right to a Good Faith Estimate, you can visit the New York Attorney General website.

Ready to Connect

If you are tired of repeating the same patterns and want to understand what is truly driving them, we can talk.

The consultation is a low pressure way to see if we are a good match. You can share what you are dealing with, ask questions, and get a feel for my style.

If the approach described here resonates with you, reach out to schedule a consultation and explore whether this is the right next step.

Let's Talk