Services

Pyschotherapy

I’ve been providing psychotherapy (aka “talk therapy”) for over 20 years through collaborative and personalized individual sessions. Sessions typically last 50 minutes and occur virtually or in-person at my Washington DC and Pennsylvania offices.

Therapy helps people figure out who they are and what they’re about. It helps us answer life’s questions, challenges and opportunities. We look at the stories we've been living as well as the ones we want to live. Mindfulness training, skills enhancement, goal setting, and interpersonal development are part of all therapies. In addition to psychodynamic and existential therapy, the two primary therapies I use are:

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is an empirically-proven therapy for anxiety, depression, and trauma. CBT teaches that our thoughts and beliefs generate our feelings... which in turn create our actions and behaviors. If we want to change how we feel or act, we need to change how we think. Using CBT, I work with clients to help them develop healthier thought patterns, emotional processing, and behaviors.

Internal Family Systems

Another evidence based therapy, Internal Family Systems (IFS) focuses on the sub-personalities or parts within each of us that make up our mental system. This is an excellent therapy for developing a stronger sense of Self, healing our wounded parts, and changing dysfunctional or counter-productive tendencies. Clients develop greater self-awareness, acceptance and appreciation as they heal from past conditioning and injuries and show up in the world more vitally and authentically.

My Approach

The services I provide most frequently include:

ANXIETY TREATMENT - Anxiety responds well to Cognitive Behavioral Therapy (CBT), Internal Family Systems (IFS), and mindfulness interventions.

Clients learn to soothe themselves and self-regulate through relaxation techniques and mindfulness skills. Using CBT, we examine thoughts and beliefs creating anxiety, revising any that are distorted or unhelpful. We consider the ways in which anxiety may be a form of self-protection (IFS) and heal any associated wounds, so these are no longer triggered.

Over time, clients are encouraged to expose themselves gradually to their fears in a controlled way (aka as "systematic desensitization" or "exposure therapy"). In cases of obsessive-compulsive behavior, habits or "rituals" will also be addressed. Where needed, medication may also be suggested.

Anxiety treatment ranges from stress reduction to anxiety disorders such as social phobia, specific phobias, post traumatic stress disorder (PTSD), general anxiety disorder (GAD), and obsessive compulsive disorder (OCD)

DEPRESSION TREATMENT - Depression is common and treatable. It also responds well to Cognitive Behavioral Therapy (CBT), Internal Family Systems (IFS) and mindfulness training. I use all three techniques in working with depression.

CBT’s basic premise is that our thoughts generate our feelings and, in turn, our actions. For thoughts to be healthy, they need to be both accurate and helpful. In using CBT for depression, we examine, challenge and revise distorted thoughts and beliefs. This results in a change in feelings and actions. As with anxiety, we also consider the ways in which depression may be a form of self-protection (IFS) and heal any associated wounds, so these are no longer triggered.

Emotional self-regulation (identifying, experiencing and releasing feelings) is also taught. This allows for the release of grief, sadness, discouragement, shame, guilt and/ or any other negative emotions often associated with depression. Finally, clients are encouraged to step outside of their comfort zone by engaging in new behaviors, including more social activity and risk taking. As needed, medication may also be suggested.

TRAUMA TREATMENT - Trauma challenges our most fundamental beliefs about ourselves, others, life, and/or the world. It can thrust us into a new state of being we feel unequipped to deal with.

Trauma Focused Cognitive Behavioral Therapy (TF-CBT) is a scientifically proven intervention. Widely researched and applied, it helps people navigate and overcome the diverse cognitive, emotional, behavioral and interpersonal effects of trauma.

At the beginning of treatment, clients are taught mindfulness and relaxation skills. These help with self-soothing, regulating emotions, and releasing unresolved grief and other negative feelings. These emotional self-regulation and stress management skills are taught before clients begin sharing and processing traumatic material in a safe, therapeutic environment with a skilled trauma therapist.

Trauma-related thoughts and beliefs are then examined and explored. Those that have been distorted by trauma or other sources are revised, with a view to changing associated symptoms, emotions and behaviors. Emotionally and physically charged material is safely experienced and released. Existential, interpersonal and spiritual approaches are also implemented to help develop a new way of being in the post-traumatic world.

GUIDED MEDITATION - Guided meditation is an easy, accessible way to de-stress and relax. It is also a useful tool in mindfulness training. Meditations can be a few minutes or longer and are used to achieve all sorts of outcomes, including:

deep relaxation
mindfulness and self-awareness
mind control
positive focus and gratitude
improved concentration, problem-solving and performance
emotional processing and release
decreased stress, anxiety and depression
heart opening and forgiveness
confidence and personal empowerment
healing, growth, and development

My Approach