CBT helps us notice patterns in your thoughts, feelings, and behaviors that might be keeping anxiety, perfectionism, or self-criticism strong. In sessions, we look at self-critical or unhelpful thoughts, explore where they come from, and practice ways to challenge or reframe them. We also try small experiments in real life to see what works better and build confidence in handling uncomfortable situations. While CBT can include practice outside of sessions, I introduce it slowly and collaboratively, at a pace that feels manageable. My approach is warm and personable — we focus on getting to know your story first so that the tools we use actually fit you and feel helpful, not forced.

ERP is the gold-standard approach for OCD and can also be very effective for anxiety, especially when avoidance is keeping worries or fears strong. The idea is simple but powerful: we gradually and collaboratively face feared situations or thoughts (the “exposure”) while practicing response prevention — that is, resisting the urge to do rituals, safety behaviors, or avoidance that normally relieve anxiety in the short term. Starting small is key: exposures are manageable, achievable, and designed to build success and confidence over time. The goal is to help you see that you can tolerate discomfort and handle uncertainty. Throughout the process, I support clients in building courage and self-trust, normalizing the discomfort that naturally comes up, and celebrating progress along the way.

ACT helps us focus on living the life you want, even when anxiety, self-criticism, or uncomfortable thoughts and feelings show up. Life is inherently uncertain and sometimes uncomfortable, and if we live according to our anxiety, our world can shrink. ACT shifts the focus from “I don’t want things to be like this” to “I can accept things as they are and take action where I can, without letting anxiety or negative thoughts control what’s possible for me.” We explore what matters most to you — your values — and use them as a guide for choices and actions. This approach also helps you notice thoughts without getting stuck in them or letting them define who you are. For young people, focusing on values can be particularly powerful, connecting therapy directly to what feels meaningful and motivating in life.

DBT helps you manage emotions, handle distress, and improve relationships. It’s useful for anxiety, perfectionism, mood challenges, impulse control, and navigating interpersonal situations. Mindfulness skills help you notice thoughts without getting stuck in them or letting them define who you are, while distress tolerance skills are especially helpful for managing discomfort during ERP and other challenging moments. I introduce skills collaboratively, focusing on the areas that feel most relevant to you, and practice them in-session so you can use them confidently in real life. Over time, DBT helps shift old patterns, build healthier ways of responding, and strengthen your connection with yourself and others.

SFBT is especially helpful when clients feel stuck or unsure about what they want from therapy, or where to begin. Rather than focusing on what’s wrong or going deep into the past, this approach helps us clarify goals, identify what’s already working, and figure out small, meaningful next steps. SFBT is strengths-based, future-focused, and empowering — it supports clients in recognizing their own abilities and progress, even when things feel overwhelming. I use this approach collaboratively, allowing clients to guide the direction of therapy while we explore practical questions like what they’d like to see change, moments when the problem feels less intense, and what life might look like if things were even slightly better. It’s a flexible, respectful way to build momentum without requiring therapy to feel heavy or intense.