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Let’s (Finally) Talk About the Differences Between Free Time and Availability

It’s time to stop blending your availability with your free time.

By Olivia Verhulst, LMHC at Let’s Talk Psychological Wellness, P.C.

Many things have felt blurred during this pandemic as we work from home, play from home, educate our kids from home, and so on and so forth. The blurriness continues to manifest (at least for me) as… What day is it? What time is it? What YEAR is it?

Something that may have already been blurred for some of us pre-covid is our free time and availability.

Do you constantly pick up that call from your boss in the evening hours, long after you’ve closed the laptop for the day?

Is it implied within your work setting that if you aren’t responsive outside of work hours, that you’re doing something wrong? Or falling short?

Do you block off time on your calendar for personal endeavors or time off, yet you’re frequently reached out to?

Are you regularly working extra uncompensated hours that weren’t in the job description?

Is it you (or your anxiety) that has created a narrative that to make yourself available at all hours of the evening and weekend for work is to be an all-star employee?

Have you come to the end of the year and realized that you never took your vacation days?

Are there often expectations being put on you (by you, your family, friends, group chats, work-life) that just because you may have physical access to your phone, you should be immediately responsive?

Do you feel the need to be perpetually productive and ‘there for others’ to be “good”?

If you are YES-ing the crap out of this and nodding your head, it’s possible that a boundary-less relationship has been developing between your free time and availability- or it may be a relationship that lacks intention.

There’s several reasons your free time may often feel compromised or confused with your availability. To name a few:

  • You may be in a work culture that perpetuates and normalizes burn-out.
  • Your flexible and remote work-from-home hours lack structure.
  • You’re acting on anxiety that manifests within a high-achiever, perfectionist or people pleasing mindset.
    (Ex. If work is one of the few places you derive great significance in your life, it can feel complicated to put that down and be left with all the other parts of yourself that you may like to distract from)
  • You (or those around you) struggle with boundaries.
  • You’re doing too much at once.
  • You don’t feel deserving of the peace and self-prioritization that comes with balance.
    (Dr. Ruifan Zeng, Ph.D shares one example, “I find that with many of my clients from immigrant backgrounds where they grew up in a culture of sacrifice, there’s a deeply ingrained sense that having free time means you are available for more work, more giving of yourself in some way, rather than simply being allowed to be ‘free’ for the sake of it.”)

The inability to prioritize the self-care that comes with free time can have devastating impacts on mental health in the long run. Often I see these consequences on people and patients in my life looking like burn-out, resentment, anxiety, depression, identity issues and more. And while “burn-out” may be an expression thrown around left and right these days, what’s behind the trendy term is a very real and dangerous phenomenon. Perhaps the most dangerous part being how embedded into our culture and routine burn-out may already be, disguised as normal, and oftentimes glorified. If you’re struggling with boundaries or making time for you, what is certain is that you’re not alone- and that it’s not easy. But practice makes good enough (HA! you thought I was going to say perfect. The goal is always good enough). Distinguishing the differences between your free time and availability can help foster self-preservation and other protections that prevent burn-out.

Below are five tips on how to implement boundaries between your free time and your availability:

1. Schedule your free time.

It’s common to spend so much time in life scheduling your professional goals and obligations, and letting life unfold around them. Sometimes we need to aim the same mindfulness toward our leisure time, to implement more meaning around that. During this time, you may want to set a boundary with yourself that you won’t be responding to or showing up for other people.

2. Set the tone.

Sometimes this looks like slipping into your robe or go-to PJ set after work. Other times it looks like a personal ‘no phone’ rule, lighting candles to set your space up, putting Slack on silent over the weekends, or simply leaving the room you just worked from all day. Taking a walk outside after work and before leisure time can help break-up the day too and allow you to shift from work mode to you-time.

3. Be aware.

Having self-awareness for how your routine is impacting you; what’s feeling right, what’s feeling uncomfortable, where you feel over-extended (and why) is key. This will help name what areas of your life you’re needing more balance in, as well as foster long term changes. It can also help grow clarity around the distinctions between your free time and availability.

Kelsey George, M.S. and CYT (certified yoga teacher) identifies her free time by when she’s feeling liberated with choices. “Free time comes with choices. Deciding how you want to spend your time, and deciding how and if you’d like to make yourself available to others.”

On the other end, David Coen, LMHC and mental health expert, gives an example of awareness around his availability during the work day. “If I don’t have any meetings from 12-2pm that time is available, but not free for me because I have that time dedicated to work. I will spend it doing notes or admin, but have not necessarily decided the specific use of the time.”

4. Set the standard up front.

When you’re entering into a new friendship, job or community is a great time to shed light on your boundaries with others. This doesn’t need to always look explicit. Sometimes it can look like setting a tone of not being overly available or responsive at all hours of the night. Expectation management is also an important part of initial relationship building, and asking questions around what balance looks like in a new setting can help set you up for success.

5. Don’t be afraid to change the standard- or to start having the uncomfortable conversations.

So often I speak with people who are navigating deep discomfort by avoiding the tough conversation about boundaries with their boss, parent or friends, because it feels too late to change a dynamic, and as if they’re going against the grain. A reminder that it’s never too late to reclaim your you-time, and that just because others may disagree with your boundary doesn’t mean it’s wrong.

I asked some mental health experts in my network how they distinguish between free time and availability to deepen the distinction here between the two.

“Free time is for you. Availability is time we create in our schedules that can be dedicated to someone else.” – Ali Morea, LMHC

“Just because we have free time does not mean that it has to be allocated to something. Often, we get into cycles where we believe that we have to constantly be productive, but the reality is that we still have ownership over how we use our time. There’s a difference between capacity and capability. We might be capable of accomplishing a task, but that does not necessarily mean that we have the cognitive, emotional, or physical capacity to embrace the task and then still have energy reserves for ourselves.” – Dr. Erica T. Harris, Ph.D.

“Free time to me is how I want to allocate my time outside of work and other responsibilities, and often times, I’d like to spend that time taking care of myself and recharging.” – Zainah Ben Essa, MHC- LP

“Free time is any period that is unencumbered by obligations or expectations. I consider “availability” to be open time slots on a calendar that one is able and willing to dedicate to something or someone if needed.” – Antonia Martinez, MHC-LP

“Free time is without restraint or expectations, allowing you to melt into your life with a sense of adventure. Availability means knowing you have space but also acknowledging that there is potential for disruption- or for holding space for energy that is not your own.” – Eden Bellow, LMSW

“Availability refers to openings in someone’s day that they are willing or interested to lend to another person. Free time is for “me” and not necessarily for “you.” – Brian Levkovich, Psy.D

“Just because you have available time in your schedule, doesn’t mean you’re actually available.” -Camille Armando, LMHC

———

Olivia Verhulst, LMHC at Let’s Talk Psychological Wellness, P.C.
Advocate for reducing shame over mental health and trauma. Lover of the inner-work, and her cat Madonna.

As a therapist, Olivia’s goal is to help you to explore the roots of your feelings in attempt to understand yourself better, challenge you in a unique and collaborative way and work proactively toward everyday solutions. Olivia has experience in working with diverse populations, genders and age groups while maintaining an individualistic and culturally sensitive approach tailored to each patients needs. Olivia’s objective is to bring a sense of genuineness and authenticity to her work, committed to a safe and open therapy environment.

Originally published on https://thriveglobal.com/

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When women small business owners thrive, we all thrive

October was National Women’s Small Business Month, a time to celebrate the importance of women-owned businesses. But our commitment to supporting women small business owners should not stop after October 31st.

Small businesses are the engine of New York City’s economy, and women play a critical role in kickstarting that engine. New York City is home to approximately 359,000 women-owned businesses, comprising 32% of all the city’s businesses. It is imperative, both for the sake of hard-working women business owners and for the success of the larger economy, to support female entrepreneurship. In short, when women-owned small businesses succeed, the entire economy succeeds.

But being a small business owner is not always easy, especially for women of color like myself. As a Guyanese-American immigrant and one of the first in my family to earn an advanced college degree, I’ve had to overcome systemic barriers at every step toward becoming a successful businesswoman.

Through founding my psychological services company, Let’s Talk Psychological Wellness, P.C, I’ve experienced first-hand the challenges of starting a business. My years of being a practicing clinical psychologist could not prepare me for the challenges ahead. Starting out, I lacked a network of well-connected business mentors or formal business training, and I faced barriers due to my gender and ethnicity in the male-dominated business world. My story is unfortunately part of a larger trend that women of color face.

Women business owners deal with unique challenges, between balancing our businesses with childcare and other family obligations, and managing gender-based discrimination at every step in our careers. We do not look like the stereotypical face of the business world, yet we are essential to it – creating millions of jobs and fueling the economy.

The devastating impacts of the pandemic only exacerbated the systemic barriers that women entrepreneurs face. Recent research from Goldman Sachs 10,000 Small Businesses found that 48% percent of women-owned small businesses are struggling financially due to the pandemic, compared to only 39% of male-owned small businesses. As our City looks toward recovery, investing in and supporting women-owned small businesses must be a priority.

We need to equip women business owners with practical tools for financial literacy and business know-how. We must nurture networks of women entrepreneurs and mentors across the nation. The pandemic cannot deal a final blow to the small business fabric of New York City. Now more than ever, we need to create good jobs, stimulate spending, and provide the services, culture, and entertainment that make our city great. These cannot exist without women-owned businesses.

A new month is here and National Women’s Small Business Month is over. That does not mean that our leaders’ commitment to the growth of female entrepreneurship should be over too. The success and future of New York City is dependent on it.

Dr. Nathilee Caldeira is the founder and director of Let’s Talk Psychological Wellness, P.C. and a graduate of the Goldman Sachs 10,000 Small Businesses Program.

https://www-amny-com.cdn.ampproject.org/c/s/www.amny.com/oped/op-ed-when-women-small-business-owners-thrive-we-all-thrive/amp/

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7 nuggets of knowledge every therapy client should consider

Naomi  Root, LMSW

Have you ever wondered how therapists actually maintain confidentiality? Maybe you’ve heard of HIPAA, the Health Insurance Portability Act. HIPAA is federal law, and it protects the privacy of your medical records and other personal health information. Your information belongs to you, and your therapist is required by law to maintain the privacy of this information, only to be shared in special circumstances.

Generally, interactions that take place outside of the therapeutic space should be limited to protect professional boundaries and maintain confidentiality. Let’s dive a little deeper… 

In what circumstances can a therapist disclose my information?

HIPAA laws are designed to protect your privacy. If a therapist believes that a client presents a serious and imminent threat to themselves or others, necessary information is disclosed to persons whom the therapist believes can prevent or lessen the threat of harm. Under all other circumstances a therapist cannot disclose any information or your health records unless you give permission for disclosure. 

Texting is tempting

Texting with your therapist between sessions may seem like a convenient way to check in or to ask follow-up questions. If you’re texting or emailing your therapist using your regular phone and email account, chances are your privacy is not guaranteed. Know that traditional texting is not HIPAA compliant, and could pose a serious risk to confidentiality and security. To maintain privacy, your therapist might text or email you using an encryption program, which protects messages and ensures they are for the intended recipient’s eyes only. The issue here is that encryption only works if both parties have the program downloaded or accessible on their phones or computers. If you do message your therapist be wary of the platform you’re using and consider whether the information you are sharing is highly sensitive. At Talking for Wellness we recommend limiting text messages to scheduling questions only. 

Phone calls

Know the risks! Standard phone calls and voicemails are not HIPAA compliant. Many therapists will talk with you about security concerns before encouraging you to discuss highly sensitive information in a call or on a voicemail message. 

Teletherapy sessions

HIPAA-compliant platforms ensure the safety and security of information exchanged between therapist and client. There are plenty of secure platforms that provide calling and video features, making teletherapy highly accessible under the proper conditions. The same confidentiality guidelines apply to teletherapy sessions, just as they would in a traditional in-office session. Check in with your therapist, or potential new therapist, if you have questions about teletherapy. At Talking For Wellness we use a HIPAA compliant platform to conduct video sessions.

What if I run into my therapist in public? 

People run into each other all the time; we understand that! Do not take offense if your therapist doesn’t acknowledge you in a public place. Your therapist is bound by HIPAA, legal and ethical standards, and professional courtesy to maintain confidentiality and safety. Acknowledging a client in public poses a threat to confidentiality. Some therapists will wait for you to acknowledge before saying hi or hello while in public. 

Can I friend my therapist on Facebook?

Some therapists and therapy practices maintain professional social media accounts. These accounts exist to provide information to the public about the therapy practice, and related topics. Therapists are acutely aware of professional boundaries, which is why you should not expect your therapist to be your Facebook friend, or connect with you in a way that might interfere with the therapeutic relationship. If you choose to follow professional social media accounts maintained by your therapist or therapy practice that is your decision. Do not take it personally if the account does not follow you back! 

My therapist has a privacy notice in their email signature. Does this mean the email is secure? 

Have you ever seen a privacy notice or a disclaimer in an email? It might look something like this, “Confidentiality Notice: The information contained in this transmission may contain privileged and confidential information…”  A privacy notice, albeit well intentioned, does not ensure privacy and is not HIPAA-compliant. The best way to safeguard email transmissions is to use a secure, encrypted platform especially if you will be transmitting private health information. 

These tips are here to help you and inform you! HIPAA is complex and applies to all covered entities and their business associates–which is a fancy way of saying health providers and anyone who is responsible for transmitting health information. 

If you are curious and would like to learn more, I encourage you to start by speaking with your own therapist about the security and transmission of your information!

This material is intended for general information purposes and does not constitute legal advice. 

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Surviving vs. Living and Thriving

Mary Olivia Verhulst

Often living in a bustling city like Manhattan translates to surviving, or just getting by. Ever feel like you’re just looking to get through the day ahead, one hour at a time, and the rest of the week feels daunting or far off? Or like every unexpected turn in the day adds to an urgent and unsettling checklist? While these “survival mode” characteristics are more tangible and easier to describe, others include feelings of overwhelming anxiety, denial, avoidance, disconnection and numbness. 

The city, and life itself, gives us plenty of good reasons to keep busy – so we think. It’s easy to justify our survival mode with all the great reasons to be just hanging on by a thread and avoid prioritizing ourselves (work, family, making time for our partner, dating, socializing, school, homework, check lists). Often by the time we’re done rationalizing or compartmentalizing our feelings away and committed to the art of survival, when we do tune back in, we find ourselves anxious, burnt out, stressed and sad.

Do some or all of the above sound familiar? Here are some tips to transition your survival mode to living and thriving mode:

  1. Have a kind curiosity toward yourself, always. Ask yourself questions like, “is this relationship or job that is exhausting me, still serving me?” “Am I acting with love and empathy for myself, or only for others?”
  2. Identify your needs and ask for help. This can be as simple as listening to your body or mind telling you something feels wrong, and moving from there. Often we forget that we’re not supposed to be doing it all on our own. Help is waiting when you need it!
  3. Shake up your routine. Implement more things that feel colorful, creative or freeing, and shake off the dead skin activities that feel more obligatory or monotonous.
  4. Take it slower. Not everything is urgent. The world won’t crumble if you take a mental health day, or don’t finish your to-do list on time.
  5. Practice being mindful. Whether it’s mindful eating, breathing or noticing, bring some awareness to the here and now before it all passes you by. Often when we’re moving too fast from one thing to the next, we forget the purpose in coming to these things in the first place. 

We have therapists here at Let’s Talk Psychological Wellness committed to helping you shift away from survival mode into a thriving mode. Experience relief. Call, text or email us.

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3 Steps to Understanding Your Mental Health

Mary Olivia Verhulst

“I usually don’t talk about my depression, or that part of my life. I don’t want to let it define me.”

Symptoms that impede optimal mental health can feel like a debilitating, overwhelming battle, 24 hours of the day and 7 days of the week- but let’s not make the battle between our journey and ourselves. Being in the journey, as opposed to an outsider looking in or down on, allows for an entirely different experience: education, understanding, and compassion for ourselves.

In a world that offers resources on every corner, webpage, social media outlet, workplace or college campus, choose the option of understanding yourself in a way you haven’t before. Avoiding the realness of the symptoms that impeded mental health make it feel an enemy of sorts. Working on yourself provides insight to a world that is your own, and you can be part of it as opposed to an outsider looking in. You can welcome your challenges with the hope of learning new skills, healing and growing.

The goal of understanding your mental health is to learn to feel more in tune with your identity. Try the following steps to check in with yourself:

1.) Tune in. What are your symptoms? What are your feelings? What are your thoughts? All of these things are different- and none of them are who we are. Thoughts and feelings are temporary, but we must be able to process them in order to learn from them.

2.) Don’t compare your struggle or trauma to others. Often when we get in the business of comparing, we downplay our pain or struggle because ‘others have it worse.’ Trauma and illness are not a contest, and this won’t help rationalize your pain away. Your pain is real and deserving of time and attention.

3.) Consider help from a professional. Sometimes symptoms that impeded your mental health can leave us feeling helpless and hopeless- we feel as if we can’t fix this, no one can. However- as it turns out, we weren’t meant to do life all on our own, and there is hope for you. Support is here when you need it to explore the roots to your symptoms, develop coping techniques, and find relief in proactive solutions. People DO want to hear your story and help you regain control and thrive.

Experience relief. Call, text or email us. We are here to help. Contact us today for individual or couples therapy. If our clinicians are not the right fit for you, we can help refer you to someone that will be a good fit.

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8 Ways to Navigate Getting Mental Health Treatment Like a #Boss

Mary Olivia Verhulst

Therapy can feel intimidating when you don’t know how to navigate the system. However, the feeling of hopelessness that individuals face who can’t find the right help because they don’t know which questions to ask, or where to go, is too common and needs to be addressed.  What’s going wrong, and what can we do as providers to help?

We’ve heard the horror stories. You finally work up the courage to find a therapist, and every email or call you place is met with one of the following:

  • “No availability past 5 PM”
  • “We don’t take your insurance”
  • Or worse no reply back!

Here are some tips on how not to get lost in the system:

  1. Go in knowing what you need. This might be the hardest part- how often do we really have conscious awareness of our emotional and physical needs in a given moment? You don’t need to know everything going on with you – often that’s why we go to therapy in the first place. But take some time before you get on the phone to examine what your pressing needs are toward your mental health, and what barriers have been in your way. Simply stating I need help managing a recent break-up or I’ve been struggling with panic attacks or anxiety is enough.
  2. Research the different types of clinics. Would your needs be best suited in a group, hospital, clinic, or a solo private practice setting? If your needs are not life threatening, you may imagine yourself in an outpatient setting or a private practice for one on one therapy.
  3. Ask for resources and referrals – most practices have them! If your Google and Psychology Today profile hunt has hit a dead end, ask providers that you do reach for fitting referrals, such as “low cost resources in Manhattan”.
  4. Get creative with your timing. Typically the after work, 5 PM to 9 PM time slots fill up quickly. Don’t forget to ask if there’s weekend availability, or lunchtime availability. Your standard psychotherapy session is 45 minutes. Is there room in your work day for an appointment? It’s important that you prioritize your mental health.
  5. Try teletherapy. There are some providers and groups that may be able to offer secure video sessions. This may be a convenient alternative if your schedule presents as an obstacle.
  6. Don’t get lost in the jargon of it all. Different theoretical approaches and perspectives to therapy can feel overwhelming and confusing to someone not in the field. Here’s a secret: You’re not expected to know! Ask your therapist what their approach means to them, and what it can mean for you in session. Often your curiosity and honesty will make for the best experience in therapy. After many years research has shown that the most important ingredient for therapy success is the fit or relationship between the therapist and patient so focus on whether the therapist is the right fit for you.
  7. Insurance. This may be one of the areas with the greatest degree of difficulty. All insurance plans are required to cover mental health visits. The question becomes whether the provider is an in-network or out-of-network provider. Because insurance companies place numerous restrictions on providers many providers prefer not sign insurance contracts. Once you are able to speak to a provider he/she/they will be able to break-down all of the insurance details and other payment options.
  8. Don’t get discouraged. While it is true that even in therapist haven NYC there is a shortage of therapists armed with this information you can find hope that you will find a good fit for your needs.

Experience relief. Call, text or email us. We are here to help you find the right fit. Contact us today for individual or couples therapy. If our clinicians are not the right fit for you, we can help refer you to someone that will be a good fit.

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Invest in Therapy, Increase Your Income? A New Study Says So!

Mary Olivia Verhulst

It’s a common fact that if you invest your money wisely – you’ll become richer. But studies now show, this doesn’t always mean investing in the stock market. Investing in your mental health can make you richer too!

There are several mental, psychological and physical barriers that have been researched and explored that prevent individuals from ultimately seeking therapy. Stigma is often a significant  barrier to getting the right care for their mental wellbeing. One topic that has received some recent spotlight in the field is money and therapy. A recent study looked at both the effects of psychotherapy on mental health measured via a general health questionnaire, and it’s relation to income. The British Household Panel Survey (BHPS) collected data between 1995 and 2008. This survey observed the characteristics and decisions of 2,943 men and 5,064 women. The participants were randomly selected so that they statistically represented a much larger UK population” (The Conversation Journal, 2018). Results showed clear findings that psychotherapy contributes to higher improvements and satisfaction in mental health, as well as, increased income.

Taking the BHPS research further, findings show that gender played a statistically relevant role in the data. As it turns out, men reported benefiting economically more significantly from psychotherapy services than women. Specifically, data showed that men experienced an increase of 13% in their income within the next year after consulting psychotherapy services, with women’s income increase at 8%. Of the 13 years of data that was examined, approximately 23% of women entered into therapy and 15% of men. This is all to say – men out there, if you are reading this (it’s not too late) – it’s not always the easiest thing to come meet with a stranger and open up about your feelings, but it’s worth it. If you can allow yourself to be emotionally vulnerable, you’ll be able to make improvements in several aspects of your life. Therapy is a strong and positive force to be reckoned with, and now one that translates into more confidence and increased income! Psychotherapy can also help to healthier relationships, increase motivation levels, productivity, and work-life balance.

One reason that may help explain the gender difference in increased income may be the  gender wage gap decomposition. A decomposition is used to explain how factors affect the difference in earnings between men and women. Ultimately here the decomposition shows that psychotherapy accounts for 2% of the 5% difference between men and women’s boost in earnings – even though more women than men seek treatment. The article highlights an important and real phenomenon that is happening in this world still today, and cannot be fixed by psychotherapy alone, but by a system at large, and that is discriminatory workplace values.

So, what really qualifies as ‘richer’? If you’re someone who considers wealth to be emotional awareness, loving yourself, and a strong support system- therapy will hit all of these points. And if you consider wealth to be enough money in your pocket to thrive and be comfortable, looks like therapy has you covered there too!

Have more interest in this topic? Here’s the link (http://theconversation.com/psychotherapy-can-make-you-richer-especially-if-you-are-a-man-107628) the study.

Experience relief. Call, text or email us. We are here to help. Contact us today for individual or couples therapy. If our clinicians are not the right fit for you, we can help refer you to someone that will be a good fit.

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5 Ways to Enjoy Self-Care Again

Mary Olivia Verhulst

Self-care is trending. Everyday there’s a new “change your life” technique involving organic face masks, bath salts, or a massage. In fact, it has become so trendy, it’s integrated itself into everyday conversation, and standard morning and evening routines for so many individuals. This is a great thing, ideally- but people are beginning to forget the purpose.

Does creating space everyday for self-care ultimately mean that you’re “good” at it? Are you getting the most out of your self-care routine? Creating time for yourself with the purpose of prioritizing yourself is not something to be good or bad at. However, there is a difference between setting aside time for ourselves because we think we should, or simply out of habit, and actually being present and immersed in our down time. It’s great to dedicate enough time for ourselves in the midst of a chaotic week, but it’s more important to focus on what we do during that time to cultivate peace, stability and curiosity. There is a loss of purpose when we take time for ourselves, but our mind is in eight other places when doing so. The key to effective self-care is to be mindful.

Mindful self-care increases our quality of “me time.” Craving tips for how to increase the quality of your self-care time? Try the following:

  1. Examine your routine. Which parts do you still enjoy, if at all? Explore what’s working and what isn’t. Ultimately, if we are ever-evolving, our self-care routine should be too.
  2. Implement new activities. If we know exercise works for us, but our typical cardio routine has become boring or outdated, what would a new bike riding or hot yoga class look like on Sunday?
  3. Make a list of things you’ve been wanting to try during your “me time,” but haven’t gotten around to. Know that this kind of list is a fun list to check off over time, and that there isn’t an anxious need to do all of these activities at once, or at all. Keep these activities mindfully on the back burner for when there is time.
  4. Try something different. Do we really need to be watching Grey’s Anatomy reruns? Time to begin engaging in the act of exploring something new, and stepping out of the comfort zone.
  5. Reframe your self-care time. Instead of this being something you have to do for the sake of your sanity, what would it look like to make this time more joyful and worth setting aside for?  

And always remember self-care can be no activity at all, simply sitting quietly for 15 minutes, no phones, no distractions, doing ‘nothing’ is also self-care. By trying these tips, it’s likely that your self-care routine can feel rejuvenated and revitalized. Try to enjoy taking care of yourself as the thing that you want to do again.

If self-care is something that you’re struggling with – Experience relief. Call, text or email us. We are here to help. Contact us today for individual or couples therapy. If our clinicians are not the right fit for you, we can help refer you to someone that will be a good fit.

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5 Steps to Eliminate the ‘Should’s’

By Mary Olivia Verhulst

Have you found yourself thinking, “I should have a job already, I can’t believe it’s taking this long,” or “Everyone else around me has a partner. I should have found someone by now” or “I should be able to get on a plane without being afraid.”?

In the world of psychology and counseling, ‘should-statements’ are considered negative self-talk. They are a type of negative thinking pattern that contributes to fear and worry. This type of faulty thinking typically surfaces in phrases that include the words “should,” “ought,” or “must.” Using this negative self-talk often shuts individuals down and creates a world of isolation and disappointment. Ultimately, shoulds take away our autonomy to listen to ourselves and create a life without feeling societal pressure to live up to certain ideals.

There is also a societal pressure that by certain ages in our lives, we ‘should’ have accomplished certain life goals. For instance, the distorted misrepresentation that by age 22 we ‘should’ have graduated from college, created a five year plan, picked a career choice and should be finding/have found the ideal mate.

Allowing others to create an image of what we should be doing is a perfectionist ideal, and also contributes to countless self-defeating patterns and behaviors. It cripples our wellbeing one ‘should’ at a time. However, there are ways to decrease the shoulds in your life.

Eliminating the “Should”

1.) Pay attention to yourself. Start writing down every should statement that you can catch during the day.

2.) Identify your triggers. Jot down where you were when that thought occurred, and later make associations between the statement and the cue that allowed for it.

3.) Break down these statements. At its root, should statements are cognitive distortions. Ask yourself – is this realistic for my own individual circumstances? Am I being kind, and patient toward myself as I would a friend?

4.) Now, make them into more kind statements toward yourself- more realistic and positive. Repeat these as a mantra. Suddenly, our ‘should’s’ become simple possibilities, instead of failed expectations

5.) Prioritize your life. Try to stop asking yourself what you should be doing, and start asking yourself what is more important to you right now. Which one aligns with your values more? Specific context is important.

It’s time to stop should-ing all over yourself. The language you use to speak to others, and yourself, matters. By using more positive, accepting language towards yourself, you can elevate your self-awareness as well as signal to you and those around you that YOU are in charge of your own life.

If you’re struggling with should statements, we are here to helpContact us today for individual or couples therapy. If our clinicians are not the right fit for you, we can help refer you to someone that will be a good fit.

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5 Ways to Set Boundaries in Relationships

By Mary Olivia Verhulst

What are Boundaries

The concept of ‘setting boundaries’ seems controversial for many- but it is essential for all. Often when setting boundaries with a loved one, this conversation with friends or patients can be greeted with a sense of burden or fear. This makes boundary setting feel impossible – to take a deep, yet troubling relationship, and apply newfound rules that throw off the dynamic, or risk losing someone they love entirely. In our society, the term ‘boundary’, has been treated too harshly.

Boundary setting, in its essence, is identifying and honoring our own needs and limitations. This is not so much a malicious act upon another- but a fundamental obligation to ourselves. We must re-frame the way we have learned the phrase ‘boundary’, and ask ourselves what our emotional and physical well-being deserves, both in relationships and in life. By setting boundaries, whether they are personal, professional, or relationship boundaries, a sense of empowerment is gained. By realizing we need not be exposed to triggers, toxicity, or simply the feeling of being uncomfortable in a given situation, a sense of hopefulness may also be achieved in our lives.

5 Tips to Start Setting Boundaries In Your Life

1.) Identify your needs and the purpose of your needs. Knowing what purpose a need serves, or what the purpose of your boundary is, can remind you how valuable your mental health and well-being is to thrive.

2.) Be honest with yourself. Before you can get real with others, you have to get real with yourself. Try journaling what is bringing you down in certain scenarios and relationships, or holding you back in life. Sometimes this is as simple as answering the question “What feels wrong?” in the moment.

3.) Be direct – do not miscommunicate. No one else needs to know your purpose, but they do need to know what line should not be crossed in order to adhere to your boundary. Leave little room for misinterpretation; this can save you a lot of frustration.

4.) Focus on yourself. Don’t be in the business of fixing other people. This boundary is yours- not theirs!

5.) Have a support system – even if it is just you! Setting and sticking to a boundary can feel exhausting and intimidating. Remember to thank yourself, and reiterate why you are doing this. Ground yourself before you go into any troubling conversation, and soothe yourself when you come out with a breathing exercise or a reward. Here’s a good time to practice a self-care routine.

Identifying our limitations or boundaries in a relationship, work, or family dynamic can be difficult. Being honest with others is one thing- but being honest with ourselves can feel overwhelming.

If you’re struggling with boundary setting, consult with a therapist on the best way to navigate your situation. We are here to helpContact us today for individual or couples therapy. If our clinicians are not the right fit for you, we can help refer you to someone that will be.

Let's Talk about

Facing and Processing Antisemitism

Therapist Facilitator:

Devorah Yarmush, Psy.D.

Date:

TBD

This group is a process group for those who are struggling with antisemitic harassment, feeling scared and intimidated in their current environment, and/or are unsure how to manage their emotions in response to escalating hate crimes and hostile personal environments.

This group is for those who are looking to connect with others experiencing antisemitism, find community and camaraderie, and would like to support peers and be supported during this time.

Closed group-you must commit to the entirety of the group duration

Cost: Aetna insurance accepted or $125/session

Starting January 2024 Tuesday evenings dates to be determined

Eligibility: Ages 25+, living in NY/NJ, English-speaking

Group size: 6-10 people

For questions or to register, email Devorah Yarmush, Psy.D. dyarmush@talkingforwellness.com

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Dating With Dignity

Therapist Facilitator:

Eden Bellow, LCSW

Date:

September 27th-November 15th

You hate dating.

Your dates confuse you.

You’re losing trust in yourself.

Are you the problem… or are they?

Are you looking to figure out how to date and be the most genuine version of yourself? If yes, attend this 8-week workshop support group for the grueling and confusing process of dating. No matter what kind of relationship you are looking for, this group can help you deepen and clarify your understanding of what you want, increase your confidence, and develop a positive outlook on dating. You will learn to recognize how your body’s reactions to others point you to unshakeable truths about what is and is not healthy for you. You will also experience connectivity with group members which will reduce the feelings of isolation that come with dating.

September 27th-November 15th, Wednesdays 7-8:15pm

$125 per session

If interested, you will be screened by the facilitator and be given an opportunity to ask questions. Email Eden Bellow, LCSW for more info: ediebell@talkingforwellness.com

Let's Talk Team

Meet Our Therapists

Melissa Worth, LMSW

Melissa Worth, LMSW

Licensed Master Social Worker

Are you unsatisfied with life right now? Are you looking to work through some kind of trauma, stress or life transition?

If you want to dig deep or talk through the problems currently impacting your life now, I want to help. By creating a comfortable, safe space for you to talk out what’s troubling you or challenging you at the moment we will work together to connect the dots or uncover past experiences that may be preventing you from moving forward in your life.

We will work together to set goals and partialize problems making them less overwhelming, yielding a sense of hope, courage and optimism and a confidence that there is a way to move forward and build a more fulfilled life filled with peace, hope and anticipation

Taking an integrative approach utilizing Cognitive Behavior Therapy, Psychodynamic and Attachment theories we will work together to resolve past and present to build a sense of fulfillment, resolution and skills to better approach challenges and achieve your goals.

Specialties

I work with adults of any background. My specialties include life transitions, parenting, family dynamics, and goal setting.

Experience and Education

  • M.S.W. New York University, New York, NY
  • M. Ed. Cabrini College, Radnor, PA
  • NYS Certified K-6 Teacher
  • School Administrator, Long Island, NY
  • Hospital Social Worker, Bellevue Hospital, Pre Natal and Maternity Departments
  • Rape Crisis Counselor, Bellevue Hospital, NY, NY
  • NY License 057444; Jessica Glazer, LCSW, NY License 082571

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Meet Our Therapists

Aubrie Salzman, Administrative Assistant

Aubrie Salzman

Administrative Assistant

Aubrie earned her Bachelor of Science at Winthrop University. She has experience working for a variety of small businesses. Aubrie began her professional career working as a manager and instructor and has since held roles as an executive assistant, administrator, and director of operations for multiple women and minority owned businesses.

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Confidence, Self-Worth, and success Group

Therapist Facilitator:

Antonia Martinez, MHC

Date:

June 15- August 15, 2023

Are insecurities and low expectations holding you back and sabotaging your success in career, relationships, or finances? If you identify as Black or Afro-Latinx and have been selling yourself short, settling for less, or feeling too afraid or unmotivated to put yourself out there and follow your dreams, then this group is for you.

We’ll get to the root of the self-sabotaging patterns, stress, anxiety, and doubt that undermine your ability to live your ideal life or advance your business or career. If you’re ready to create or manage a new level of success in your life, join the Confidence, Self-Worth, and success Group.

Fill out the quick form below to request more info and to sign up

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Meet Our Therapists

Garmis Sena, MHC-LP, Mental Health Counselor

Garmis Sena, MHC-LP

Mental Health Counselor

Are feeling overwhelmed with emotions and find it difficult to get through your day-to-day tasks? Do you feel activities that used to excite and motivate you? By listening to those feelings we can better understand them and develop the necessary insight in navigating the uncertainties that come with them. If these questions resonate with you, I invite you to acknowledge them and begin your therapy journey today.

I believe that acknowledging these feelings we can build courage to create new patterns of healing and living. With clients in the driver seat of their healing journey, safe spaces are created via compassion, and understanding. All of which helps clients to develop self-awareness, self-compassion, self-worth, acceptance, healthy relationships and a greater satisfaction with life.

Therapy is a process that we must commit to and trust, and your being here is not coincidence. Taking the first step to reach out is always the most difficult, but I am here to help you navigate therapy. If my Approach resonates with you, I encourage you to reach out.

Areas of Expertise:

  • Anxiety
  • Depression
  • Life Transitions
  • Relationship issues
  • Self-Esteem/Self-Worth
  • Women’s Issues

Education and Experience

  • M.A in Counseling Psychology, Washington Adventist University
  • M.A in Clnincal Mental Health, Washington Adventist University
  • B.A in Psychology, The City College of New York
  • Internship: PsycYourMind,LLC
  • Practicum: PsycYourMind,LLC
  • NY Permit P113145; Supervisor: Dianna Calderon-Triminio, LMHC, NY License 006149

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Meet Our Therapists

Antonia Martinez, MHC

Antonia Martinez, Ph.D., LMHC

Licensed Mental Health Counselor

Not where you thought you’d be by now? Is anxiety, self-doubt and your past holding you back from the life, relationships, or success that you want?

If you’re feeling overwhelmed, stuck, disconnected,vstressed, or defeated, let’s talk. We’ll explore the experiences and family patterns that have shaped your sense of self, affected how you relate to others, impacted what you’ve come to expect and allow in your life, and influenced how you handle it all. Through this therapeutic process, I will help you create a new, more empowering story to close the gap between where you are now and where you want to be. My goal is to create a dedicated, intentional, nurturing, and unconditionally accepting space for you that supports your healing, growth, and the development of your authentic voice and vision.

My approach is collaborative and results-oriented, integrating cognitive behavioral therapy (CBT), attachment theory, mindfulness, and psychodynamic techniques to help you gain clarity, insight, and the courage to take new action in your life. We can also incorporate your spirituality. We’ll work together to design an individualized treatment plan to transform your inner and outer life, move you from struggle to strength, and develop the skills to not just cope but thrive.

My passion for this work is in helping you to achieve breakthroughs as well as evolve the way you see and connect to yourself, your power, and your possibilities. In so doing, you’ll create greater joy, freedom, success, and inner peace in your personal and professional life.

You don’t have to do this alone. Let’s explore the next step together. Call or email me today to set up an appointment. I look forward to meeting you soon.

Areas of Expertise: 
 Anxiety
 Confidence and Self-Worth Building
 Depression
 Emotional Intelligence
 Life/Career Change or Adjustment
 Mindfulness
 Relationship Issues
 Stress/Anger Management

Experience and Education: 

Master’s in Education/Mental Health Counseling, Hunter College
Ph.D. in Metaphysics, University of Metaphysics
CBT Training for Depression and Suicide, Beck Institute
Counseling Intern, Let’s Talk Psychological Wellness
Program Director, Healing Man/Healing Woman Prisoner Reentry Program, Edgecombe
Residential Treatment Facility
Life/Business Coach, Conscious Enterprise, Inc.
NY License 014851

Let's Talk about

Therapist Facilitator:

Zainah Ben Essa, LMHC

Date:

May 4- June 29, 2023

This group is for daughters & children of immigrants from Middle Eastern and South Asian backgrounds. The purpose of this space is to bring together like-minded womxn who have shared similar childhood and adulthood narratives, and to unpack and process the complexities of a multicultural identity.

In this safe space, we will reflect on our experiences of perfectionism, guilt and shame, boundary setting, parentification in childhood, people-pleasing, and multicultural identity formation.

Fill out the quick form below to request more info and to sign up

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Codependency Group

Therapist Facilitator:

Dianna Calderon-Triminio, LMHC

Date:

Sept 18 – Nov 6, 2023

This group is for anyone who is struggling with codependency towards a loved one, family member or friend. We will foster a safe space for each individual to self-reflect and gain awareness on their codependency and the negative effects that this is having on them and their relationships.

This group will explore a variety of topics each week such as: what is codependency, cognitive distortions, boundaries and self-care and wellness. Through discussions and activities, learn tips and skills on how to better navigate and foster healthier relationships. This group will also have assignments, prompts, and resources for each session.

Fill out the quick form below to request more info and to sign up

Let's Talk Team

Meet Our Therapists

Marisa Itwaru, Operations Management Specialist

Operations Management Specialist

I provide operations management support to team members and clients at Let’s Talk

I obtained my Bachelor of Science degree from the University of Guyana and I earned my Master’s in Health Services Management from the Keller Graduate School of Management.

I bring a wealth of knowledge and 8 years of experience in outpatient services management and have worked closely with health care providers, patients, and clients in diversified and multicultural settings.

As we strive to provide the best care possible for our clients, I take great pride in providing clarity on our practice’s policies and services. I love helping our clients as they take important steps in their mental wellbeing journey.

Let's Talk Team

Meet Our Therapists

Anha Jhuremalani, BSc., Mental Health Counseling Intern

Anha Jhuremalani, MHC-LP

Mental Health Counselor

Are you experiencing relationship problems or struggling to connect with your most authentic self? Do you feel stuck in a loop of negative self-talk, worries, and low motivation?

Are transitions or stressors affecting your ability to enjoy your life?

These issues may translate into diminished self-worth and a lack of confidence. You might have difficulty communicating or fall into toxic patterns that keep you away from your goals.

But you are not on your own.

Therapy can help you discover the root of your concerns, process past experiences, and shift harmful behaviors for a happier future. You’ll increase your awareness, adopt effective coping strategies, and learn how to regulate your emotions to navigate the ups and downs of your journey.

Growing up as a first-generation Indian in Australia allowed me to understand the concept of intersectionality and its impact on our well-being. I became a therapist because I wanted to destigmatize mental health in South Asian communities and use my career to speak up about “taboo” subjects like grief, sex, relationships, and many more.

Unique approach
Being born in India, raised in Australia, and educated in the United Kingdom, I have seen how culture and social differences influence behavior. My multicultural identities and experiences have taught me how to engage with people from different walks of life and create a unique connection with each client.

I’ll tailor my work to your background, needs, and values, striving to create a warm and trusted environment. I’ll support you in overcoming adversity while challenging you to think critically and mindfully.

Specialties
I serve young adults (ages 18-30) of all religions, ethnicities, and cultures, and enjoy working with children of immigrants.

I provide in-person and/or online therapy.

My treatment specialties include:
Acculturation and multicultural identity
Anxiety
Depression
Family and relationship problems
Life transitions
Stress
Trauma

Modalities
Psychodynamic therapy
Cognitive behavioral therapy (CBT)
Person-centered therapy
Mindfulness

Experience and Education

Ed.M. Mental Health Counseling, Teachers College, Columbia University
M.A. Psychological Counseling, Teachers College, Columbia University
Advanced Certificate in Sexuality, Women, and Gender, Columbia University
BSc., Psychology, Durham University, United Kingdom
Supervisor: Amy DeBlase, LMHC
NY Permit P122029

Want to work with Anha?
Reach out to start therapy with me.

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Meet Our Therapists

Mabel Silva, MHC-LP, Mental Health Counselor

Mabel Silva, MHC-LP

Mental Health Counselor

You may feel depleted by the pressures of growing responsibilities and everyday life.

You might be grappling with prioritizing yourself—your dreams, beliefs, and wellness—amid conflicting stressors and demands.

You give, give, give, and often receive little in return. And at times, you might feel a little selfish for wanting to fill your cup before someone else’s.

Yet, you do come first.

Therapy allows you to shed your armors and reconnect with your needs, wants, and power to show up for yourself. I’ll help you find your voice, challenge your inner critic, and develop your self-worth. We’ll dismantle the relationship between your worth and achievements, set realistic boundaries, and improve your communication skills so you can become who you want to be.

I became a therapist fueled by my curiosity to understand how people conceptualize their livelihoods and worldview.

 Unique approach
As a Biracial, cis-gendered, Caribbean, and first-generation American woman, I’m particularly attuned to how cultural beliefs, traditions, and roles can influence our lives. I also acknowledge the stressors caused by systemic structures, social norms, and expectations. I work through a multicultural and feminist lens, offering a restorative place where marginalized communities can cultivate safety and joy.

I aim to deconstruct the notion that, as a professional, “I know best.” Instead, I approach each client as an enthusiastic learner. I’ll empower you to lead the way and celebrate your uniqueness, hoping to foster a healing experience you can recreate outside the therapy room.

Specialties
I work with individuals from various linguistic, religious, and cultural backgrounds, from Southeastern Asia to the Caribbean and the Americas. I’m passionate about serving young, professional BIPOC women, first-generation Americans, and immigrants.

I provide online therapy in English and Spanish.

My treatment specialties include:
Anxiety
Depression
Trauma and PTSD 
Women’s issues
Self-esteem/self-worth
Inner child healing
Identity formation

 Modalities
Psychodynamic therapy
Multicultural therapy
Trauma-informed therapy

Experience and Education
M.A., Psychological Counseling, Teachers College, Columbia University
E.d.M., Bilingual Mental Health Counseling, Teachers College, Columbia University
Clinical Internship, Wellness Counselor, Northern Manhattan Improvement Corporation
NY Permit P117026; Supervisor: Dianna Calderon-Triminio, LMHC, NY License 006149

Want to work with Mabel?
Let’s talk about how I can help you.

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Meet Our Therapists

Kimberly Mintzer

Kimberly Mintzer, LMHC

Licensed Mental Health Counselor/Screening Coordinator

Are you experiencing emotional unrest? Have you been dealing with negative self-talk or low self-worth? Is intense and persistent fear keeping you from a blissful life?

Traumatic memories may still be alive in you. You might struggle with ripples of despair and hopelessness without a clear reason. And despite your best efforts, you can’t seem to find the ease or motivation to carry on.

I’m here to help you recognize and process these challenging thoughts, emotions, and unresolved events to embrace your journey with acceptance and compassion. We’ll work on relieving your symptoms, addressing your unique problems, and turning hardship into opportunities to grow.

I chose a career in therapy to lessen the stigma associated with it within the African- American and people-of-color communities.

Unique approach
I strive to maintain an individualized and culturally sensitive approach tailored to your needs. We’ll collaborate to gain a deep understanding of your past and present experiences and what you hope to achieve in the future, so you can take the necessary steps to get there.

I’ll meet you where you are in your path, willing to walk alongside you instead of judging you or telling you what to do. I’ll accept you and help you accept yourself as you travel through your chapters.

Specialties

  • I work with adults from diverse backgrounds, races, and ethnicities. I especially enjoy serving African-American women of color, first-generation Americans, and marginalized groups.
  • I provide in-person and/or online therapy.

My treatment specialties include:

Modalities

  • Acceptance and commitment therapy (ACT)
  • Cognitive behavioral therapy (CBT); Certified
  • Dialectical behavior therapy (DBT); Certified
  • Exposure therapy
  • Mindfulness

Experience and Education

  • M.A. in Mental Health Counseling, The City College of NY
  • Mental Health Counseling Intern, Let’s Talk Psychological Wellness, P.C., NY
  • Volunteer, Domestic violence shelter, Grace Smith House, Poughkeepsie, NY
  • Certified Clinical Trauma Professional, Evergreen certification 2023
  • Certification in Dialectical Behavior Therapy, Evergreen certification 2023
  • NY State License 013569
  • Florida Telehealth Registration: TPMC4806

Want to work with Kimberly?

Reach out to schedule an appointment with me.

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Meet Our Therapists

Ivy Fisher, MHC

Ivy Fisher, LMHC

Licensed Mental Health Counselor

Do you ruminate about or pre-plan situations to the tiniest detail? Are you struggling with perfectionism, letting go of control, or a piercing need for reassurance? Have you been harboring open wounds, feeling hopeless, and longing for relief?

Stressors, past experiences, and relationship problems can leave you scarred and disconnected, preventing you from being present and overcoming obstacles in your life.

What if you could learn to self-regulate, tame the distressing waves, and mend your relationships? What if you could give yourself the reassurance you seek in others to feel better in your skin? That’s what I’m here for.

We’ll collaborate to help you become aware of your thoughts and emotions, work through them, and develop a stronger connection with yourself and others. You’ll gain insight into underlying concerns, challenge negative beliefs, and make meaningful changes to heal and grow.

I became a therapist because I’ve always enjoyed creating space for others during their most difficult times. Many pull away or get uncomfortable by people’s emotional states, but I’ve always leaned in.

Unique approach

I follow an integrative, trauma-focused, and mind-body approach. My goal is to understand your unique perspective, history, and relational patterns to meet you where you are and tailor a plan according to your needs.

I strive to bring compassion and empathy to our sessions, fostering a safe and non-judgmental environment where you feel heard. I also lead with authenticity to promote a non-stuffy, sometimes even humorous, and light atmosphere. And when it comes to mindfulness or meditation, I can turn even the wariest individuals into believers and am up for the challenge!

Specialties

I have experience treating individuals from diverse backgrounds who are facing troubling emotions and unresolved pain. I particularly enjoy working with those struggling with anxiety, relationship issues, and children of emotionally immature parents who are now struggling as adults.

I provide online therapy.

My treatment specialties include:

Modalities

  • Psychodynamic therapy
  • Cognitive behavioral therapy (CBT)
  • Interpersonal therapy
  • Mindfulness-based and holistic practices

Experience and Education

  • M.A., Mental Health Counseling, Baruch College, City University of New York
  • B.A., Psychology, Northeastern University
  • Clinical Psychotherapy Intern, Expansive Therapy
  • Clinical Psychotherapy Intern, The Addiction Institute of Mount Sinai West
  • NY License 013283
  • Florida Telehealth Registration TPMC 3221
  • Completed CCTP Training (Certified Clinical Trauma Professional)

Want to work with Ivy?

Reach out to book a session with me!

Let's Talk Team

Meet Our Therapists

Zainah Ben Essa

Zainah Ben Essa, LMHC

Licensed Mental Health Counselor

Click to Schedule an Appointment

I hold the belief that everyone can benefit from therapy. Therapy is not just for those who are severely “mentally ill” or struggling. The therapy room can be a safe space for you to explore and get to know the more vulnerable, intimate, and darker parts of yourself.

Growing up in the Arab world and being aware of the scarcity of adequate mental health professionals, in addition to the heavy stigma placed on mental health, led me to my path to becoming a therapist. As a teenager struggling with my mental health and multiple identities, I found no one to turn to. Thus, I made it my mission to become a resource for those who are struggling to feel understood.

 Today, I work with adult women of color in unpacking and processing traumas, whilst they navigate the many facets of their complex identity. Oftentimes, I find that my clients struggle with people-pleasing and perfectionism, which makes it very difficult to set boundaries and know their worth. You may find it hard to take up space and advocate for yourself in different settings due to conflicting narratives and unresolved traumas.

 Therapy can be a space where you finally take ownership of your narrative, reframe your story, and find new ways to move past your stuck points. I’m here to guide you on this journey of self-discovery so you can feel more confident, meet your own needs, and find security in your relationships. Therapy is a space where we can uncover the truths behind why we think, behave, and feel the way we do. I’ll support you by gently nudging and challenging you to align yourself with your values.

 Unique approach
I operate from a multicultural and feminist lens, affirming the cultural nuances in your narratives and highlighting how oppressive systems of sexism and patriarchy manifest in your relationship with yourself and others. I also recognize the intersections of multiple identities within your therapeutic journey. I am psychodynamically inclined, which means I help make the unconscious more conscious, as we connect how events of the past are influencing the present.

Specialties
I work with adult women (mostly in their 20s and early 30s), more specifically women of color (e.g., Arab, South Asian, East Asian, Black, and Latinx). I grew up Muslim, so I have a deep understanding of the experience of religious minorities and marginalized communities.

I provide individual and group therapy in English and Arabic, in-person and/or online.

My treatment specialties include:
Anxiety
Identity (cultural, religious, sexual, gender)
Intimate partner violence
Relationship issues (e.g., attachment styles, communication, boundaries)
Family of origin struggles
Life Transitions
Trauma 

Modalities
Psychodynamic therapy
Cognitive behavioral therapy (CBT)
Dialectical behavior therapy (DBT)

Experience and education
M.Ed., Mental Health Counseling, Teachers College, Columbia University
M.A., Psychological Counseling, Teachers College, Columbia University
Advanced Certification in Sexuality, Women, and Gender, Teachers College, Columbia University
Practicum Training: STEPS to End Family Violence
NY License 013198; FL Telehealth Registration TPMC3079

Want to work with Zainah?
Contact us to book an appointment with me!

Let's Talk Team

Meet Our Therapists

Cassandra Dieudonne, LMSW License Master's Social Work

Cassandra Dieudonne, LMSW

Licensed Master Social Worker

Are you struggling with negative thoughts, distressing emotions, or painful experiences? Do you struggle to set boundaries with family and friends? Or are you looking for guidance to navigate your multicultural identity?

Anxiety, depression, and trauma can impair your ability to live an authentic and abundant life. Traversing the expectations and nuances of different cultures may be confusing and exhausting. And the need to do it all or please everyone might feed your inner critical voice and debilitate your self-worth.

If any of this sounds familiar, you are not alone.

Therapy is a major step in exploring and expressing difficult thoughts and emotions. It offers support, direction, and tools to manage your unique challenges and forge a path forward. Through this process, you’ll gain confidence and compassion, learn how to set assertive boundaries with people around you, and discover your genuine self so you can share it with the world.

Seeing my clients work hard on improving their mental health and witnessing their growth is such a fulfilling experience. You are brave for being here, willing to embark on this healing journey, and I’m honored to be part of it.

Unique approach
My integrative approach centers on drawing from different modalities and techniques to best serve you. I strive to create a supportive environment and provide valuable insight to help you find the clarity you seek and achieve your goals.

Specialties
I work with adults (ages 18-33). My doors are open to individuals from multiple races, ethnicities, and backgrounds. I have experience with various specialties and populations, but I am particularly eager to support people of color who struggle with boundary-setting and self-worth issues.

I provide in-person and/or online therapy.

My treatment specialties include:

Modalities

  • Cognitive behavioral therapy (CBT)
  • Mindfulness-based cognitive therapy (MBCT)
  • Strength-based therapy
  • Trauma-focused therapy

Experience and Education

  • Master of Social Work (MSW), Silberman School of Social Work, CUNY, Hunter College
  • Social Worker, Kings County District Attorney’s Office
  • Social Work Intern, Kings County District Attorney’s Office
  • Social Work Intern, Good Shepherd Services
  • NY License 110426; Supervisor: Jessica Glazer, LCSW, NY License 082571

Want to work with Cassandra?

Contact us to discuss how we can work together!

Let's Talk Team

Meet Our Therapists

Camille Armando, LMHC

Camille Armando, LMHC

Licensed Mental Health Counselor Supervisor

Do you wrestle with stress, worries, or overwhelming emotions? Are you afraid of being yourself because you might be judged or misunderstood? Or are you seeking guidance to change your life?

We all have our unique narratives, fears, and challenges. And we all deserve a chance to understand them, get to know ourselves, heal and move forward.

Therapy can help you gain personal insight to embrace your true self and achieve authentic happiness. You’ll broaden your perspective to recognize the thoughts and emotions driving your behaviors, view your difficulties with compassion, and foster shifts to improve your well-being.

I became a psychotherapist to learn more about myself and help people like you do the same. I want to dismantle the stigma around mental health as I support others on their journey of unfolding, realignment, and transformation.

Besides being a counselor, I’m also a dedicated Jiu-jitsu practitioner. Maintaining inside space is paramount while “grappling” in this martial art. Once this space is compromised, everything we do is dictated by an external force, rendering all decisions reactive rather than intentional. Psychotherapy is similar to grappling as we are defining, understanding, and managing our inside space.

Unique approach
My approach is eclectic, client-centered, and focused on holistic practices and mind-body wellness. I acknowledge the impact of your life experiences and aim to awaken your genuine self with all its beauty and complexity.

The client-therapist relationship is my priority. We’ll collaborate to increase your awareness, quiet the constant stream of consciousness, and help you find inner peace.

Specialties
I serve young adults (ages 18-24) and adults (ages 24+). I support them in navigating stress, existential crises, emotion regulation, adjustments to change, non-mainstream and alternative lifestyles, self-worth, societal pressures and other challenges while cultivating self-care and the mind-body connection.
I provide 
online therapy.

My treatment specialties include:
Anxiety
Depression
Family conflict
Grief and loss
Identity development
Life transitions
Relationship problems
Trauma
Women’s issues

Modalities
Cognitive behavioral therapy (CBT)
Holistic therapy
Mindfulness
Psychodynamic therapy
Relational therapy

Experience and Education
M.A., Mental Health Counseling, Brooklyn College, City University of New York
National Institute for the Psychotherapies, Psychodynamic Approaches
NY License 006921; Florida Telehealth Registration TPMC2795

Want to work with Camille?
Let’s talk to see how we can work together.

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Meet Our Therapists

Janna Taradash, MA, LMHC Licensed Mental Health Counselor

Janna Taradash, LMHC

Licensed Mental Health Counselor

We all go through challenges or painful experiences that seem impossible to conquer.

 You might have endured a loss or critical life event that left lingering traces on your path. You may end or enter a new relationship or chapter that overwhelms you.

You know something is off but are unclear about what needs to change or what to do next. And without noticing it, you may have adopted unwanted behaviors and narratives that push you away from your goals.

If you are looking for perspective, support, and skills to feel better, I can help. Our work will focus on gaining insight into your struggles and finding sustainable relief. You will learn how to express and regulate difficult thoughts and emotions, recognize your strengths and how your past might affect your present, and develop new ways of relating to yourself and others.

I studied psychology because I was interested in understanding myself and the world around me. Human behavior, development, and relationships truly intrigued me. I then became a therapist to put this knowledge into practice, be of service to others, and ensure people were not suffering alone.

Unique approach
My therapeutic style is warm, direct, exploratory, and often humorous. I adjust treatment to your individual needs, seeking to understand challenges in the context of your lived experiences and helping you shift the patterns holding you back.

I’m dedicated to fostering an interactive space where you feel safe to take emotional risks and appreciate your unique story.

Specialties
I work with adults ages 20-65 from diverse racial, ethnic, religious, and cultural backgrounds, including BIPOC, East Asian, South Asian, LGBTQIA+, and immigrant communities, as well as parents and healthcare professionals.

I provide online therapy.

My treatment specialties include:
Anxiety
Depression
Family conflict
Grief and loss
Life transitions
Relationship and intimacy problems
Trauma and PTSD

Modalities
Interpersonal psychoanalysis
Psychodynamic therapy
Relational therapy
Acceptance and commitment therapy (ACT)
Dialectical behavior therapy (DBT)

Experience and Education
M.A., Mental Health Counseling, City University Of New York, Brooklyn College
William Alanson White Institute, Intensive Psychoanalytic Psychotherapy Program
NY License 006760-1; FL Telehealth Registration TPMC2920

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Sanjana Kumar, Psy.D., Psychologist

Sanjana Kumar, Psy.D.

Psychologist

Feeling disconnected or at odds with yourself can be debilitating. You may wrestle with self-doubt, hopelessness, or anger. You might engage in disruptive relational patterns or face challenges in your relationships. Or you may endure overwhelming thoughts and emotions you don’t know how to handle.

If you struggle to comprehend, develop, or ground who you are, I can help you. Therapy is a collaborative space to get to know your authentic self, answer your questions, and alleviate your symptoms. We’ll review how your experiences may have impacted your current emotions or habits, explore your identity, and build your confidence and self-worth to make meaningful changes.

I entered the mental health field to help people understand and strengthen their relationship with themselves. My journey as an Indian raised in the Middle East and an international student in the U.S.” led to a particular interest in identity development within a non-native culture. I value the opportunity to examine this in my work with immigrants, children of immigrants, and multicultural individuals.

Unique approach

I follow a person-centered approach. Everyone is capable of growth and transformation, and the bond between therapist and client is vital to make that happen.

I also practice with a multicultural lens and psychodynamic foundation. I’ll help you navigate the intersection of your identities and gain insight into your relationship with yourself, your culture, your environment, and the people in your life.

Specialties

  • I work with young adults and adults from diverse ethnic, racial, cultural, and religious backgrounds.
  • I provide online therapy in English and Hindi.

My treatment specialties include:

  • Anxiety
  • Depression
  • Identity development
  • Immigration, cultural identity, and acculturation
  • Life transitions
  • Relationship problems
  • Trauma

Modalities

  • Psychodynamic therapy
  • Cognitive behavioral therapy (CBT)
  • Mindfulness
  • Value-based approaches

Experience and Education

  • Psy.D. in Clinical Psychology, The George Washington University, DC
  • Master of Psychology (MPsy), The George Washington University, DC
  • Doctoral Intern, American University Counseling Center, DC
  • Practicum Training: American University Counseling Center Externship, DC
  • Practicum Training: The George Washington University Center Clinic, DC
  • Practicum Training: Asylum Patients, Population, and Policy Clinic Program, DC
  • NY Permit P118314; Supervisor: Debleena Das, Psy.D., NY License 024422

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Devorah Yarmush, Psy.D., Psychologist

Devorah Yarmush, Psy.D.

Clinical Psychologist

Are you experiencing a significant life shift? Have you been struggling to understand, share, or resolve inner conflict? Or are your relationships going through a turbulent time?

You may be considering a career change, becoming a parent, or navigating a breakup. Or perhaps you suffered a loss or emotional wound you’d like to mend.

Therapy facilitates self-awareness to rediscover your purpose and move toward your goals. I’m here to support you to recognize patterns, break unhelpful habits, and open new pathways to improve your well-being.

I became a psychologist because I enjoy helping others identify their strengths and create meaning in their lives. I’m thankful for the opportunity to empower people like you to take a step back, reflect, and map out your future.

Unique approach

I follow a relational approach and view our interpersonal experience in session as a key to understanding your world. I believe all emotions are data, and all behavior is the communication of such data.
I encourage open conversations, allowing you to guide the therapeutic process because it belongs to you. Our collaboration and partnership will also e essential to achieving results.

Specialties

  • I provide individual, couples and group therapy, in online
  • I work with adults of all ages, particularly those with a history of trauma or enduring a major life change. I’m keenly interested in couples from traditional and religious groups since I’m familiar with these communities—especially the Orthodox Jewish population.
  • I also run support, skills, and process groups to help clients navigate their struggles along with like-minded individuals.

My treatment specialties include:

Modalities

  • Psychodynamic therapy
  • Cognitive behavioral therapy (CBT)
  • Dialectical behavior therapy (DBT)

Experience and Education

  • Psy.D. in Clinical Psychology, Yeshiva University, Ferkauf Graduate School of Psychology, NY
  • Doctoral Intern, Greystone Park Psychiatric Hospital
  • Practicum Training: New York-Presbyterian Hospital, Acute Inpatient Personality Disorders Unit; St. Barnabas Hospital; Fordham University Counseling Center
  • Practicum Training: Max and Celia Parnes Psychology Clinic
  • Adjunct Professor, Research Methods in Psychology, College of Mount Saint Vincent
  • Adjunct Professor, Introduction to Psychology, Marymount Manhattan College
  • NY License 026232
  • Florida Telehealth Registration: TPPY2743

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Brian Levkovich, Psy.D.

Brian Levkovich, Psy.D.

Clinical Psychologist

Click to Schedule an Appointment

Do you feel stuck, overwhelmed, or unhappy? Are you wrestling with stress, shame, or relationship conflict? Or are you constantly looking to balance your and others’ expectations?

You may try to please everyone and set impossible standards for yourself, which affects your energy and self-worth. So you engage in behaviors that provide short-term comfort but not the peace of mind you crave.

While starting therapy is not always easy, it’s a courageous step to find the lasting relief you seek. I offer a safe and non-critical environment to help you reach your goals—whether that’s managing worry and stress, setting boundaries, treating yourself with compassion, exploring your identity, maintaining healthy relationships, and more.

I became a therapist to hold space for people like you, someone with a unique story who’s going through a difficult time or wants to work through specific challenges. Everyone deserves the opportunity to feel heard, gain insight, and learn tools to improve their lives.

Unique approach
My approach is validating and sensitive, yet assertive. I infuse my sense of humor as warranted, understanding there’s room for smiles and laughter in a serious therapy experience. I’ll support you, invite you to notice, and encourage you to take pride in your efforts and successes.

I bring my genuine self into our sessions and strive to make you feel comfortable so you can speak your mind. Although I’m here to guide you, your insights and feedback are essential for a collaborative therapeutic relationship.

Specialties
I work with adults of all ages and demographics, and I especially appreciate serving the college-aged population. Given my faith, I also have a nuanced understanding of the Orthodox Jewish community—but I won’t integrate faith into our sessions unless requested.

I provide individual therapy in online

My treatment specialties include:
Anxiety
Depression
Grief and loss
Identity Issues
Life transitions
Relationship problems
Stress management
Work and life integration

Modalities
Cognitive behavioral therapy (CBT)
Dialectical behavior therapy (DBT)
Solution-focused therapy (SFT)
Exposure therapy
Mindfulness

Experience and Education
Psy.D. in School-Community Psychology, Hofstra University, NY
School Psychologist, Lawrence School District, NY
Doctoral Intern, Hofstra University Counseling Center, NY
School Psychology Practicum, Wantagh School District, NY
Evaluation Practicum, Psychological Evaluation Research and Counseling Clinic, NY
Clinical Traineeship, Child & Family Trauma Institute, NY
NY License 025603

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Victoria Davis, Ph.D., Psychologist

Victoria Davis, Ph.D.

Psychologist

Are you searching for your authentic self or longing for a purpose? You may look for answers in the wrong places or get used to dimming your light to please others—which leaves you feeling afraid, confused, and burdened. You might struggle to understand or express your emotions and crave a safe space to let go of stressors, demands, and expectations.
If all this sounds familiar, you are not alone. I know what it feels like to walk around thinking, “you are not enough,” putting on a mask, and pushing through the pain.

But you are worthy of peace.

Therapy can help you gain confidence, autonomy, and practical skills to find freedom from internal and external pressures and love yourself again. I’m here to guide you to explore, heal, and discover your true self and purpose, so you can take off that mask and enjoy your life.

I pursued a career in mental health because I’m passionate about helping others become aware of and reach their full potential. I also appreciate the bi-directional learning process that comes with being a therapist.

Unique approach
My treatment approach is catered to your specific needs and concerns. I aim to provide an affirming, inspiring, and open environment to get you closer to your goals.

I also understand the importance of culture and identity in your journey and strive to make you feel safe, seen, and heard for who you are. Ultimately, I want to support you to break free from the social pressures and stigma holding you back so you can create the life you desire.

Specialties
I work with adults and older adults from all backgrounds, races, religions, gender identities, and sexual orientations.

I provide online therapy.

My treatment specialties include:
Anxiety
Depression
Romantic/interpersonal Skills
Career transitions/exploration
Life transitions
Racial and cultural identity
Stress
Trauma

Modalities
Cognitive behavioral therapy (CBT)
Person-centered therapy
Solution-focused therapy (SFT)
Strength-based therapy
Mindfulness

Experience and Education
Ph.D. in Clinical Health Psychology, Virginia State University, Virginia
Master of Clinical Psychology (M.S), Virginia State University, Virginia
Doctoral Intern, Copa Health, Arizona
Practicum Training: Family Focus, Virginia
Practicum Training: Dominion Behavioral Healthcare, Virginia
Practicum Training: Greenberg and Associates, Virginia
Practicum Training: Piedmont Geriatric Hospital, Virginia
NY Permit P119227; Supervisor: Nathilee Caldeira, Ph.D., NY License 016933

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Amy Acaba, Licensed Mental Health Counselor

Amy DeBlase, LMHC, LPC, PMH-C

Clinical Director and Supervisor

Are you experiencing work stress, confidence issues, or relationship anxiety? Are worries and intrusive thoughts making you restless during the day or keeping you up at night? Or are you wrestling with prenatal, postpartum, or other maternal mental health challenges?

You may be trying to balance your roles as a woman, mom, partner, and professional. The requests and expectations of others may weigh heavily on you, taking a toll on your ability to meet your needs and take care of yourself and your loved ones. 

I understand life may demand so much of you. But I also know you have the power to reclaim your light, and I’m here to help you do just that. 

My goal is to support you in advocating and setting boundaries for yourself, your relationships, and your workplace. You will gain a better understanding of your struggles, reduce stress and anxiety, increase confidence, and form stronger bonds. I’m here to listen, validate your journey, and offer concrete tools and resources.

Unique approach

I follow an integrative approach, relying on authenticity, compassion, and curiosity to create a space where I can guide and challenge you. Sessions can get spicy! I love to use humor, playfulness, and sarcasm (when appropriate).

Specialties

  • I work with adults of different ethnicities, mainly millennial women and mothers, who are open and motivated to do this healing work.
  • I provide online therapy, and I’m particularly excited about helping clients with self-empowerment, boundary-setting, relationships, and self-care.

My treatment specialties include:

  • Anxiety
  • Codependency
  • Life transitions
  • Maternal mental health
  • Obsessive-compulsive disorder (OCD)
  • Relationship problems
  • Women’s issues

Modalities

  • Cognitive behavioral therapy (CBT)
  • Mindfulness-based cognitive therapy (MBCT)
  • Acceptance and commitment therapy (ACT)
  • Exposure and response prevention (ERP)

Experience and Education

  • M.A., Mental Health Counseling, Brooklyn College
  • Prevention & Intervention Specialist, Department of Education
  • Case Manager, Realization Center, NY
  • Certification in Perinatal Mental Health, Postpartum Support International 2021
  • NY License 006920; NJ License 37PC00913500; FL Registered Telehealth Provider TPMC2713

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Aditi Verma, LMHC

Aditi Verma, LMHC, LPC

Director of Clinical Training, Supervisor

Are you struggling to be your authentic self while trying to meet the expectations of others? Have you suffered emotional wounds that are keeping you from appreciating and living your life?

You may spend so much time taking care of others that you often put yourself in the backseat. You may feel the pressure to overcompensate, sacrifice yourself, or bend over backwards for others while foregoing your own interests and wants. You may have heard of boundaries, but asserting those can be incredibly challenging. So conflict, distress, guilt, and critical narratives may overwhelm you.

I became a therapist to help people like you examine their patterns and create positive, sustainable, and meaningful change. I offer a space free from judgment and greet you with compassion, humor, and a bit of sarcastic wit. You will learn to recognize and meet your needs, heal your wounds, and adopt healthier boundaries and coping strategies that feel true to you.

Unique approach

I grew up in the Middle East, Central America, Canada, and the U.S. and have deep South Asian influences, being Indian myself, so I understand the cultural and systemic nuances you may endure. My approach centers on empowering you to celebrate your identity and finding alignment with your authentic self.

Specialties

I work with adults (primarily women of color) of different ethnicities (South Asian, Middle Eastern, Black, Latinx) and religions (Hindu, Muslim, Christian, Catholic). I provide online therapy in English, and I’m conversational in Hindi and Spanish. I’m particularly passionate about supporting immigrants or children of immigrants to reconcile their wants and needs from the demands from others.

My treatment specialties include:

  • Anxiety
  • Attachment and codependence
  • Challenges affecting the LGBTQ+ community
  • Depression
  • Multicultural problems and acculturation
  • Relationship difficulties
  • Trauma
  • Women’s issues (fertility, perinatal, and postpartum mental health)

Modalities

  • Psychodynamic therapy
  • Cognitive behavioral therapy (CBT)
  • Dialectical behavior therapy (DBT)
  • Attachment-based therapy

Experience and Education

  • M.Ed., Psychological Counseling, MHC Track, Teachers College, Columbia University
  • M.A., Psychological Counseling, Teachers College, Columbia University
  • Intake Supervisor, Realization Center
  • Practicum Training: The Addiction Institute at Mount Sinai West
  • Practicum Training: Dean Hope Center, Teachers College, Columbia University
  • NY License 006719; NJ License 37PC00783800; FL Registered Telehealth Provider TPMC2790

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Oneira Torres-Saillant, Ph.D

Oneira Torres-Saillant, Ph.D.

Psychologist

Are you struggling to embrace your cultural identity? Do you find it difficult to be kind and gracious to yourself? Are past events or interpersonal issues keeping you from reaching your goals?

These challenges might bring self-critical thoughts and distressing emotions, impacting your ability to function and succeed. And although it might seem scary or unnecessary, seeking help to understand your inner world is the first step toward healing.

Together, we can examine your thoughts, feelings, and experiences to identify behavior and relationship patterns. We’ll connect the dots, shift problematic practices, and find better ways to manage your symptoms. You’ll gain valuable insight, reclaim ownership of your journey, and form healthier relationships.

 I was quite curious about the human mind when I was young. This led me to study psychology, where I was impressed by the power of psychotherapy. I decided to become a therapist so I could help others harness this power and improve their lives.

Unique approach
I’m keenly aware of the importance of culturally sensitive treatment and committed to providing it. I strive to foster a compassionate and non-judgmental healing environment where we can safely explore your identity, culture, and values.

Above all, I’m dedicated to helping you expand your understanding of yourself, your strengths, and your potential to facilitate positive change.

Specialties
I serve adults, 25-55 years old, including men, women, and non-binary individuals. I work with clients from different races and cultures, including Black (African American, African, and Afro Latino), Asian, and South East Asian.

I offer individual and couples therapy in English and Spanish, online

My treatment specialties include:
Anxiety
Challenges concerning immigrants and first-generation Americans
Cultural identity and acculturation issues
Depression
Family and interpersonal problems

Modalities
Psychodynamic therapy
Psychoanalysis
Cognitive behavioral therapy (CBT)
Dialectical behavior therapy (DBT)

Experience and Education
Ph.D., Clinical Psychology, Gordon F. Derner School of Psychology, Adelphi University
Doctoral Intern, Lenox Hill Hospital, Northwell Health
Practicum Training, The New School Counseling Center
Practicum Training, Bronx Lebanon Hospital Center
Practicum Training, Mount Sinai Beth/Israel Medical Center, Adult/Geriatric
NY Permit P102702; Supervisor: Debleena Das, Psy.D., NY License 024422

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Allison R. Ross, Ph.D., LCSW-R

Allison R. Ross, Ph.D., LCSW-R

Licensed Clinical Social Worker | Supervisor

Trauma, anxiety, depression, and relationship issues can hinder your path. You might feel stuck or powerless, as if you have no control. You may struggle with intrusive thoughts or painful emotions, blaming yourself or others. And you might lose hope of things getting any better.

But things can get better. And I’m here to support you during that transformation.

I’ll help you identify and shift troubling thoughts, emotions, and behaviors to address your symptoms. We’ll work on increasing awareness and leveraging your strengths to develop coping strategies, overcome challenges, and build resilience. You’ll gain clarity, tools, and peace of mind to improve your relationships and live a happier life.

 I became a therapist to provide a welcoming space for people to share their struggles and evolve into their best selves. I’m honored to walk alongside you in this journey of discovery, healing, and growth.

Unique approach
As a therapist of color, I recognize how crucial it is to view your values, beliefs, and experiences through a cultural, social justice, and spiritual lens. Being widely traveled allows me to understand diverse cultures and traditions. Yet, I continue to learn from my clients every day.
My approach is collaborative, integrative, and adapted to your unique goals and needs. I’m here to serve you with authenticity, empathy, and without judgment.

Specialties
I work with adults from multiple backgrounds who are facing challenging emotions and unresolved pain. I’m also passionate about creating a safe therapeutic and trauma-informed space for people of color and underserved communities.

I offer individual therapy in English, online

My treatment specialties include:
Trauma and PTSD (domestic violence, childhood abuse, and racial or religious trauma)
Anxiety
Depression
Spirituality
Racial stress
Challenges related to gender identity

Modalities
Cognitive behavioral therapy (CBT)
Cognitive processing therapy (CPT) for PTSD
Dialectical behavior therapy (DBT)
Interpersonal and mindfulness-based practices

Experience and Education
Ph.D. in Social Work, Fordham University
Master of Science in Social Work, Columbia University, New York
Certified therapist – Trauma-focused cognitive behavior therapy (TF-CBT)
Certified therapist – Cognitive processing therapy for PTSD (CPT)
Certified therapist – Child-parent psychotherapy (CPP)
NY License #R082909-1; FL Registered Telehealth Provider TPSW2377

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Mary ‘Olivia’ Verhulst, LMHC, PMH-C

Mary ‘Olivia’ Verhulst, LMHC, PMH-C

Perinatal Mental Health Certified and Clinical Supervisor

Worries and intrusive thoughts may be hard to turn off. Hopelessness, shame, and low self-worth might be dimming your light in your personal life or at work. Relationship issues, traumatic experiences, or communication struggles may be keeping you from thriving.

But there is a way. There always is. And I can help you find it.

I’ll guide you to explore your life experiences and develop solutions for your unique challenges. You’ll gain insight and tools to greet yourself with compassion, challenge limiting patterns, manage your symptoms, and improve your relationship with yourself and others.

From a very young age, I’ve had an innate ability to tune into people’s feelings. I was quite a highly sensitive kid with a curious spirit, which translated into wanting others to feel seen and understood. Becoming a therapist has been my plan since grade school, and I’m glad I was able to foster my skillset and continue on that path to work with individuals like you. I’m a huge self-care advocate, so my me-time is precious! I hope to help you reclaim yours as well.

Unique approach
My approach is trauma-informed and culturally sensitive, with an emphasis on examining your past and how it might have informed your current behaviors and beliefs. I aim to provide individualized treatment tailored to your values and needs.

I want to make this a genuine and safe experience for you to share, notice, and grow. My collaborative, warm, and vibrant nature allows me to show up authentically, without judgment, to help you navigate your concerns.

Specialties
I work with adult of various ages, cultures, and backgrounds. I offer online individual and group strategy.

My treatment specialties include:
Anxiety
Depression
Trauma and PTSD
Women’s issues (maternal health and postpartum)
Relationship problems
Communication patterns
Shame and self-worth
Work-life integration, career issues, high achievers
Group therapy

Modalities
Psychodynamic therapy
Cognitive behavioral therapy (CBT)
Relational therapy
Mindfulness

Experience and Education
Forbes Health Advisor 2023
Mental Health Counseling, Baruch College, City College of New York
Intern, Let’s Talk Psychological Wellness, P.C., NY
Intern, The Village Institute for Psychotherapy, NY
Intake Coordinator, Brooklyn Women’s Counseling Services, Brooklyn, NY
Intern, Albany County Crime Victim and Sexual Violence Center, Albany, NY
Intern, Residential Program for Young Women, St. Anne’s Institute, Albany, NY
Group Therapy Intern, Capital District Psychiatric Hospital, Albany, NY
Certificate Program in Trauma Studies, Manhattan Institute for Psychoanalysis, NY
NY License 011532; FL Registered Telehealth Provider TPMC2824

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Dianna Calderon-Triminio, LMHC

Licensed Mental Health Counselor | Supervisor

Despite the many challenges life may bring, I want to remind you that you possess strength and resiliency.

You may not believe you do. Yet you are here, taking a brave step towards positive change. And that’s where healing begins.

 You might be experiencing relationship or family problems, struggle with negative thoughts, or resort to unhealthy coping mechanisms. You may have been exposed to trauma that remains unresolved. Or perhaps you are feeling irritable, angry, or worthless, yet you don’t know why or what to do about these emotions.

Let’s collaborate to find your inner strength, restore your self-worth, adopt healthy communication, coping, and emotional regulation skills, set and maintain effective boundaries with yourself and others. In the end, you will feel empowered to heal past sorrows, navigate current stressors, and live your life on your terms.

I learned about psychology in high school and felt absolutely intrigued by it. It became a way to understand my family’s challenges and be a sounding board for others. So pursuing a career as a mental health provider seemed fitting. Every day, I’m amazed by how my patients come in to work on their issues and blossom into the best version of themselves!

Unique approach
My approach is eclectic, person-centered, warm, and welcoming. I want you to step into this space without fear of judgement, feeling safe to open up and embark on a journey of exploration, growth, healing, and recovery.

I’m here to listen with intention and help you understand what you may struggle to put into words. And I’m honored to guide and encourage you in this transformation.

Specialties
I work with adults, mostly 25-55 years old, of various social, cultural, socioeconomic, and religious backgrounds. I’m passionate about helping my clients develop self-care practices, nourish their self-worth, and establish boundaries with themselves and others to reclaim their voices.

I offer online therapy in English and Spanish.

My treatment specialties include:
Anger
Anxiety
Co-dependency
Depression
Family conflict
Relationship issues
Damaging habits
Trauma and PTSD

Modalities
Psychodynamic therapy
Cognitive behavioral therapy (CBT)
Dialectical behavior therapy (DBT)
Acceptance and commitment therapy (ACT)
Trauma-focused therapy

Experience and Education
B.A in Psychology, Universidad Catόlica de Honduras, C.A.
M.A., Mental Health Counseling, The City College of New York
NY License 006149; FL Registered Telehealth Provider TPMC2807

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Jessica Glazer, LCSW

Jessica Glazer, LCSW-R

Licensed Clinical Social Worker | Supervisor

Are you a middle-aged professional who’s thought about therapy, but perhaps been unsure of or felt undeserving of it in the past? Do you want to change negative thoughts and behaviors, but have had difficulty doing so, don’t know where to start, or don’t believe you can? Do you desire to feel more confident in yourself and in your life?

You may constantly question yourself and your decisions, accommodating others and neglecting your needs. You might be dissatisfied with your relationships, family, work, and even yourself, but you don’t know what to do about it. Or perhaps you are so scared of not taking the right step that you avoid taking any, so growth becomes incredibly challenging.

While obstacles are a natural part of everyone’s life journey, you deserve the opportunity to examine the emotional and mental blocks that may prevent you from living fully. Therapy offers a safe space to explore yourself deeply, learn valuable skills to help you move forward, and gain acceptance of the past. I’m here to help you rediscover your worth and reconnect with your mind and body, so you feel confident in yourself, your life choices, relationships, and path.

I entered the mental health field to work with people like you in a meaningful way, to make a genuine impact on their lives. I’m committed to supporting you with an open, compassionate heart and a collaborative, strength-focused spirit.

Unique approach
My extensive background in community mental health and forensic social work grants me unique insight and flexibility to serve clients with a wide range of mental health needs and life experiences.

Though I identify as a white, hetero, Jewish, cis-female, I strive to create a safe, welcoming, empathic space for all clients along the vast spectrum of sexual, gender, racial, religious, and ethnic identities.
My approach is rooted in mindfulness and skill-building practices. I love to start my sessions with guided meditations (as appropriate) and aim to teach practical skills to improve your relationship with yourself and others.

Specialties
I work with adults of any background. I offer in-person and/or online therapy.

My treatment specialties include:

Modalities

  • Psychodynamic therapy
  • Relational therapy
  • Cognitive behavioral therapy (CBT)
  • Trauma-informed therapy
  • Mindfulness-based practices

Experience and Education

  • M.S.W., Wurzweiler School of Social Work, Yeshiva University, NY
  • Behavioral Health Therapist, Community Healthcare Network
  • Medical Social Worker, Access Community Health Center
  • Mental Health Clinician, Corizon Health, Rikers Island
  • Social Worker, Weston United ACT team
  • Intern, FEGS Continuing Day Program
  • Intern, Middle School 51
    NY License 082571; FL Registered Telehealth Provider TPSW2452

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Cidna Valentin, Ph.D

Cidna Valentin, Ph.D.

Clinical Director and Supervisor

Starting therapy might feel like taking a giant, scary leap. You may find it overwhelming or be skeptical about it. The uncertainty of the process and the discoveries ahead can seem daunting.

Yet, letting fear, shame, or the false perception of weakness become a barrier to your mental health may prolong your suffering. What would happen if you took the risk? If you jumped and allowed yourself to realize your full potential?

Whether you are facing interpersonal problems, carrying unresolved trauma, dealing with racial stress, burnout, or other issues, you belong here. This is your place to feel valued and heard. You’ll learn to recognize and communicate your needs, build confidence and self-compassion, and prioritize yourself without guilt.

Since childhood, I’ve been fascinated by people’s experiences and how they shape their views of themselves and the world. It’s an absolute privilege to be a keeper of your life story and help you stand in your power as you continue to write it.

Unique approach

As a clinician from diverse backgrounds, I’m committed to providing culturally-relevant and integrative care for everyone. My approach is collaborative, rooted in social justice, and adapted to your needs and goals.

Specialties

  • I work with primarily BIPOC adults, although I have experience with clients across the lifespan and various racial and ethnic identities. I’m passionate about creating healing spaces for underserved communities and supporting first-generation Americans as they navigate multiple cultural worlds. I provide online therapy in English and Haitian Kreyòl (non-native speaker).

 

My treatment specialties include:

  • Depression
  • Expatriation, migration, and acculturation problems
  • Global mental health or international psychology
  • Haitian mental health
  • Maternal mental health
  • Racial stress and trauma

 

Modalities

  • Psychodynamic therapy
  • Cognitive behavioral therapy (CBT)
  • Interpersonal psychotherapy (IPT)
  • Relational therapy

 

Experience and Education

  • Training and Quality Improvement Psychologist, Zanmi Lasante, Partners in Health (PIH), Haiti
  • Certification in Interpersonal Psychotherapy (IPT), Global Mental Health Institute, Columbia University
  • Ph.D., Clinical Psychology, Graduate Center of the City University of New York (CUNY)
  • Pre-doctoral Intern, Jewish Board for Family and Child Services (JBFCS)
  • Clinical Fellowship, Medgar Evers College Counseling Center
  • M.A., Clinical Psychology, Teachers College, Columbia University
  • NY License 023922; FL Registered Telehealth Provider TPPY2008

 

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Nathilee Caldeira, Ph.D.

Clinical Psychologist | Founder and Director

Dr. Caldeira founded Let’s Talk Psychological Wellness, P.C. (Talking for Wellness) to encourage healthy practices that focus on increasing confidence and finding and maintaining successful intimate relationships.

We are experts in reducing anxiety, worry, and panic. We have expertise in teaching you skills and tools to cope with depression and trauma memories. You can learn and create healthy drinking habits.

We can help you gain clarity, set new goals, achieve and maintain them. Our approach is strength-based and solution-focused. We bring a unique blend of helping you develop compassionate awareness while simultaneously teaching you specific, well researched skills, tools and coping strategies.

Areas of Expertise:

  • Anxiety and Panic
  • Trauma and PTSD
  • Couples and Premarital Therapy
  • Life transitions
  • Grief and Loss
  • Alcohol and other Substance Misuse

Experience and Education:

  • Ph.D., Clinical Psychology, Derner School of Psychology, Adelphi University
  • Doctoral Internship, Columbia University
  • Co-authored articles in the areas of trauma and addiction
  • Grants: National Institute on Drug Abuse and National Institute on Alcohol and Alcoholism
  • Psychology license NY 016933
  • NY license; Florida Telehealth Registration TPPY2090

Let's Talk About

Grief & Loss

Are risky behaviors taking a toll on your life?

Our therapy service offers a non-judgmental and confidential space where you can explore the underlying causes of self-destructive behavior, develop healthier coping mechanisms, and build a strong support system for lasting change.

Our Easy Process

How it Works

We offer a fast turnaround time from when you request a consultation so you can start working with a therapist as quickly as possible. Let’s Talk’s team of diverse and compassionate therapists are ready to help you heal and live your most fulfilling life.

Step 1

The first step is a 15-minute consultation with a therapist to assess whether we're a good fit. 

Step 2

Then we'll do a clinical assessment of your therapy needs in order to match you with the right therapist.

Step 3

We match you with a therapist that fit your needs and your preferences. We have a diverse team of therapists who serve people from all walks of life.

Step 4

Start therapy and start living a healthier, happier life!

Let's Talk About

Grief & Loss

Losing a loved one can be one of life’s most difficult experiences, leaving you feeling lost, overwhelmed, and alone.

Do I need Grief Therapy?

Grief is a normal, healthy response to loss.

We feel hurt, sad, afraid, and lonely when we lose someone because of how much we cared about them. Everyone experiences grief in their own way – some will feel the pain of grief for a few days, some for a few months, and others will continue to grieve for years.

Sometimes the grieving process is delayed. The feelings of loss may not set in for a period of time, only to emerge once our caretaking responsibilities have ended.

In some cases, grief can happen around other types of loss. The loss of one’s health, loss of career or educational opportunity, loss of a role (e.g., being a parent), and so forth. We might grieve the life we once had and the future we looked forward to having.

No matter what brought about your grief, and no matter how long you’ve been struggling with the loss, therapy can help – especially if the grief process has become unhealthy or dysfunctional. Some common indicators of potentially unhealthy grief might include:

Our therapy service for grief and loss is designed to provide a safe and compassionate space where you can process your emotions, find meaning and purpose in your loss, and develop effective coping strategies to navigate your grief journey.

We’re here to support you every step of the way as you heal and begin to find hope and peace again.

Our Easy Process

How it Works

We offer a fast turnaround time from when you request a consultation so you can start working with a therapist as quickly as possible. Let’s Talk’s team of diverse and compassionate therapists are ready to help you heal and live your most fulfilling life.

Step 1

The first step is a 15-minute consultation with a therapist to assess whether we're a good fit. 

Step 2

Then we'll do a clinical assessment of your therapy needs in order to match you with the right therapist.

Step 3

We match you with a therapist that fit your needs and your preferences. We have a diverse team of therapists who serve people from all walks of life.

Step 4

Start therapy and start living a healthier, happier life!

Let's Talk About

Healing from Trauma

Trauma can have a profound and lasting impact on a person’s life, making it difficult to function and thrive.

Trauma can come from anywhere, and not all causes of trauma affect everyone the same way.

Some of the most common causes include: Sexual assault, Physical assault, Childhood abuse (sexual, physical, emotional), Experiencing or witnessing domestic violence, Car accidents, Death of a loved one, Serious medical complications, Military combat, Surviving torture, Religious trauma and spiritual distress, or even witnessing one of these things happening to someone else.

Much like throwing a stone into still water, the initial shock sends ripples out that affect other parts of life. Posttraumatic stress affects your entire person, derails your ability to trust others, negatively affects your capacity to manage your emotions, and affects your capacity to function and be happy.   

Recovering from trauma is a unique and personal journey. Let’s Talk team of diverse and experienced therapists help individuals from all walks of life to heal from a variety of traumatic experiences, including those related to generational patterns, race, gender, sexuality, and more.

Let us guide you on your journey toward healing, resilience, and a brighter future.

Our Easy Process

How it Works

We offer a fast turnaround time from when you request a consultation so you can start working with a therapist as quickly as possible. Let’s Talk’s team of diverse and compassionate therapists are ready to help you heal and live your most fulfilling life.

Step 1

The first step is a 15-minute consultation with a therapist to assess whether we're a good fit. 

Step 2

Then we'll do a clinical assessment of your therapy needs in order to match you with the right therapist.

Step 3

We match you with a therapist that fit your needs and your preferences. We have a diverse team of therapists who serve people from all walks of life.

Step 4

Start therapy and start living a healthier, happier life!

Let's Talk About

Anxiety & Depression

Click to Schedule an Appointment

Living with anxiety can feel overwhelming, but you don’t have to face it alone. Our anxiety therapy service provides personalized support and guidance to help you manage symptoms, build coping skills, and improve your overall well-being. We’re here to listen, offer practical solutions, and help you find relief from the burden of anxiety.

Do I need therapy for anxiety?

Anxiety is a motivational emotional response to fear and stress, and some anxiety is actually quite helpful.  For example, you might feel anxious about being fired for showing up late for work, and so your anxiety motivates you to get there on time.  

However, many people struggle with unhelpful, unhealthy levels of anxiety, which can look like: Racing thoughts, Persistent and excessive worry, Worrying about everything, Difficulty controlling the worry, Restlessness , Fatigue, Difficulty focusing, Irritability, Muscle tension, Sleep issues, and Panic attacks.  

It doesn’t have to be that way.  Therapy for anxiety can help you confront your fears, cope in healthy ways, and enjoy a life of wellness. 

Contact us to get started.

Depression can take a heavy toll on your life, affecting your energy levels, relationships, and overall quality of life. Our depression therapy service is tailored to your unique needs, providing a compassionate and non-judgmental environment where you can explore your thoughts and feelings, develop effective coping mechanisms, and regain control of your life. Our experienced therapists are dedicated to helping you find the support and guidance you need to overcome depression and live a fulfilling life.

Do I need therapy for depression?

According to the CDC, depression is the leading cause of disability In the US for ages 15-44. So many people go undiagnosed, are unable to access treatment, and or try to numb out their symptoms with alcohol, food, or drugs.

People who live in big cities are particularly at risk due to the strain of living in such a big city – the fast pace, the high cost of living, the isolation, you name it. Despite being surrounded by millions of people, so many of us feel alone and isolated.

Click to Schedule an Appointment

Our Easy Process

How it Works

We offer a fast turnaround time from when you request a consultation so you can start working with a therapist as quickly as possible. Let’s Talk’s team of diverse and compassionate therapists are ready to help you heal and live your most fulfilling life.

Click to Schedule an Appointment
Step 1

The first step is a 15-minute consultation with a therapist to assess whether we're a good fit. 

Step 2

Then we'll do a clinical assessment of your therapy needs in order to match you with the right therapist.

Step 3

We match you with a therapist that fit your needs and your preferences. We have a diverse team of therapists who serve people from all walks of life.

Step 4

Start therapy and start living a healthier, happier life!

Let's Talk About

Anxiety & Depression

Living with anxiety can feel overwhelming, but you don’t have to face it alone. Our anxiety therapy service provides personalized support and guidance to help you manage symptoms, build coping skills, and improve your overall well-being. We’re here to listen, offer practical solutions, and help you find relief from the burden of anxiety.

Do I need therapy for anxiety?

Anxiety is a motivational emotional response to fear and stress, and some anxiety is actually quite helpful.  For example, you might feel anxious about being fired for showing up late for work, and so your anxiety motivates you to get there on time.  

However, many people struggle with unhelpful, unhealthy levels of anxiety, which can look like: Racing thoughts, Persistent and excessive worry, Worrying about everything, Difficulty controlling the worry, Restlessness , Fatigue, Difficulty focusing, Irritability, Muscle tension, Sleep issues, and Panic attacks.  

It doesn’t have to be that way.  Therapy for anxiety can help you confront your fears, cope in healthy ways, and enjoy a life of wellness. 

Contact us to get started.

Depression can take a heavy toll on your life, affecting your energy levels, relationships, and overall quality of life. Our depression therapy service is tailored to your unique needs, providing a compassionate and non-judgmental environment where you can explore your thoughts and feelings, develop effective coping mechanisms, and regain control of your life. Our experienced therapists are dedicated to helping you find the support and guidance you need to overcome depression and live a fulfilling life.

Do I need therapy for depression?

According to the CDC, depression is the leading cause of disability In the US for ages 15-44. So many people go undiagnosed, are unable to access treatment, and or try to numb out their symptoms with alcohol, food, or drugs.

People who live in big cities are particularly at risk due to the strain of living in such a big city – the fast pace, the high cost of living, the isolation, you name it. Despite being surrounded by millions of people, so many of us feel alone and isolated.

Our Easy Process

How it Works

We offer a fast turnaround time from when you request a consultation so you can start working with a therapist as quickly as possible. Let’s Talk’s team of diverse and compassionate therapists are ready to help you heal and live your most fulfilling life.

Step 1

The first step is a 15-minute consultation with a therapist to assess whether we're a good fit. 

Step 2

Then we'll do a clinical assessment of your therapy needs in order to match you with the right therapist.

Step 3

We match you with a therapist that fit your needs and your preferences. We have a diverse team of therapists who serve people from all walks of life.

Step 4

Start therapy and start living a healthier, happier life!

Start Your Therapy Journey

Schedule a Free Consultation

Let’s Talk therapists are ready to provide evidence-based interventions and resources for you to live a wholesome life. Click the button below to start with a complimentary 15-minute consultation with a therapist.