My Approach

Telehealth in New Jersey for women, teenagers and young adults

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that helps individuals identify and change negative thought patterns and behaviors that contribute to emotional distress or mental health issues. It is based on the premise that our thoughts, feelings, and behaviors are interconnected, and by changing negative or unhelpful thoughts, we can improve emotional well-being and behaviors.

Key aspects of CBT include:

Cognitive Restructuring: Identifying and challenging irrational or distorted thoughts and replacing them with more realistic or helpful ones.
Behavioral Activation: Encouraging individuals to engage in positive activities that can improve mood and well-being.
Skill Building: Teaching coping strategies, relaxation techniques, and problem-solving skills to manage stress and difficult situations.
Goal Setting: Setting specific, achievable goals to track progress and increase motivation.

CBT is often used to treat a variety of mental health issues, such as depression, anxiety, PTSD, OCD, and more. It is considered an evidence-based treatment, meaning it has been shown to be effective through scientific research. CBT is typically short term about 8 to 20 sessions but can take longer depending on clients needs and specific goals. A therapist helps the individual recognize problematic thought patterns, change them and replace them with more balance thoughts. Therapy may involve homework assignments to then practice outside of the therapy sessions.

Mindfulness Therapy

Mindfulness therapy is a therapeutic approach that incorporates mindfulness practices into the treatment process. It focuses on helping individuals develop a heightened awareness of the present moment, which can lead to reduced stress, improved emotional regulation, and greater overall well-being. Mindfulness therapy often draws on techniques such as deep breathing, meditation, body awareness, and mindfulness exercises.

Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT): This therapy combines mindfulness and behavioral therapy techniques to help individuals accept their thoughts and feelings, commit to values-based actions, and engage more fully in life.

The main goal of mindfulness therapy is to help individuals become more aware of their thoughts, feelings, and bodily sensations, and to learn how to respond to them with greater compassion, acceptance, and balance. It is particularly effective for those struggling with anxiety, depression, chronic pain, and other mental health challenges.

Benefits of mindfulness therapy include reduce stress and anxiety as mindfulness practices can lower stress and alleviate symptoms of anxiety by promoting relaxation and present – moment awareness. Improved emotional regulation by observing thoughts and feelings without immediate reaction, individuals can respond to emotional challenges, more effectively. Prevent prevention of depression and relapse techniques like MBCT have been shown to reduce recurrence of depression, particularly in those with histories of multiple episodes. As well as enhanced cognitive function, regular mindfulness practice is associated with improved attention, memory, and cognitive flexibility.Some ways to incorporate mindfulness into your daily life would include routines like the following:

Mindful breathing - I dedicating a few minutes each day to focus on your breath, observing the sensation of inhaling an exhaling.
Body scan meditation - systematically paying attention to different parts of your body, noting any sensation or tensions
Mindful walking - engage fully in the experience of walking and noticing movement in your body and the environment around you
Engaging the senses - utilizing your five senses to ground yourself in the present moment, which can help manage stress and anxiety .

Mindfulness-Based Cognitive Therapy

Mindfulness-Based Cognitive Therapy (MBCT): This is a variation of cognitive therapy that integrates mindfulness practices. It's often used to prevent the recurrence of depression by teaching individuals to observe their thoughts and feelings without judgment, rather than reacting to them.