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Why Work-Life Balance Isn’t Realistic for Women

Life in the professional lane always promises a challenge. Sometimes it’s learning new skills to level up your career. Other times it looks more like having to change literally everything about the way you work (thank you, global pandemic). But what many women discover is that while their work-life is ever evolving, this evolution leaves little space for the other 16 hours in the day. You know, when life is happening. Anyone who has experienced this knows that it feels overwhelming at best, and completely impossible at worst.

Finding a ‘balance’ between your professional life and everything that happens outside your 9 to 5 is touted as the key to making it all work. Feeling stressed or overwhelmed? How is your work-life balance? The gurus will ask. But is there really such a thing? When you find that life outside of work is really taking a toll, how easy is it really to just balance things out by scaling back? How often are work-life and the rest of your life really treated equally?

This is where work-life integration comes into play. Work-life integration is discussed by Stephen Kohler, CEO and founder of Audira Labs as “..centered on the belief that there is no distinction between the two (work and life) and that both must coexist in harmony,” Many women who play additional roles outside of work will know this sounds much more realistic than trying to balance everything equally.

The Invisible Workload of Women

Women who are parents or caregivers step out of one ‘work role’ only to step directly into another. You know, the job that is taking care of other people (usually at their own expense).

When we talk about the invisible workload of women, we’re referring to the emotional, mental, and sometimes physical burdens they carry for their entire families. “On top of working outside the home and/or being a homemaker, women often have to take on additional emotional labor in ways that their male counterparts don’t,” Zainah Ben Essa, LMHC, explains. “And because many workplaces and environments are male-dominated and originated in patriarchal norms, the structures in place aren’t usually conducive to women’s needs,” she adds.

And while women face these challenges and additional workloads at home, they also face similar problems at work. For example, being a woman in the workplace is synonymous with going above and beyond to make up for a perceived downfall that comes with also being a mom. If I have to take a slightly extended lunch break to get my kids to their dentist appointment, then I should probably stay online longer (than my work hours) to show my boss I’m committed.

While it’s an unspoken phenomenon, many employers expect their employees to leave personal things at home while they’re at work. And when we say employees, what we really mean is women. Because how often is a man reminded to keep an eye on the clock when they have to go to their child’s event at school during the workday? They aren’t. They are celebrated for being involved and great parents, compared to moms who are just expected to do it all.

How to Practice Work-Life Integration

Like the illusion of work-life balance, asking employees to leave their life at home isn’t realistic. So how can you practice work-life integration with your employer?

Flexibility as the rule, not the exception

When you are first hired, at regular performance check-ins, or really, anytime you’re asked to provide feedback, stress that flexibility is the rule, not the exception. If you need to go to a therapy session mid-day, you should have the flexibility to do so (even if it means taking sick time for a doctor’s appointment). You might not always be able to schedule time before or after work–that’s just how life works. And when you do go and take better care of your emotional and mental health, you’ll be less stressed, more focused, and better able to do your work. 

Don’t take work home with you

Whether you work in your company’s physical location or work from home, when you’re done for the day, it’s time to unplug. This means setting important boundaries for yourself and for your employer. For example, even though, ideally, you’re reaching a point where work and life peacefully coexist, it doesn’t mean your employer gets access to you 24/7. Leave your computer in a different room. Do not add your work email to your personal device. Take time to rest and recharge.

Use your time off

Unlimited PTO is a benefit many employers offer to entice new talent while contributing to the illusion of work-life balance. And while they won’t directly come out and say it, it may feel like unlimited doesn’t really mean unlimited. Stay in regular communication with your managers. As long as you are getting the work done, take your time off as you need it. If you can prevent yourself from becoming burnt out, not only is it best for you as a person, but your employer will likely benefit as well with increased productivity.

Our therapists here at Let’s Talk Psychological Wellness are committed to helping you set boundaries in your professional and personal life. Learn strategies to practice work-life integration to help you find contentment. . Calltext, or email us.

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The Right Way To Celebrate Valentine’s Day

Even though January felt like it lasted forever, and only 14 days into February, Hallmark is ready to get the party started. Yes, Valentine’s Day is rapidly approaching. And along with the holiday comes mountains of unnecessary stress, pressure, and expectations for the day to be all hearts and flowers. But, after all, isn’t this the right way to celebrate Valentine’s Day?

You know the rom-com stereotypes–a romantic dinner for two, picking up flowers for her, and buying jewelry for him. But really, all you want to do is spend quality time with them. And you wonder, could it actually be that simple? If these Valentine’s Day traditions are what you feel comfortable with, then by all means. But if you’re wondering, are we celebrating Valentine’s Day in the best way?

The answer is that the right way to celebrate Valentine’s Day doesn’t have to include the hustle and bustle that capitalism has conditioned us to believe is the only way. Today, we’re going to talk about different ways to celebrate those you love most by using their love language and alternatives to the day for less stress, more fun, and of course, lots of love.

Share The Love: Learning Your Partners Love Language

When you’re making Valentine’s Day plans with your partner, how do you decide what to do? Consider skipping the overhyped, super expensive go-to’s and instead opt for showering each other with love in ways that speak to you.

Do you know what your partner’s love language is? If you aren’t sure, take a look at different examples, and feel free to borrow some of these ideas to incorporate into your Valentine’s Day plans.

Words of Affirmation

Some people like to receive love via words of praise, encouragement, and admiration. Try writing your partner a poem or even just a note, not just about how much you love them, but all the things you love about them.

Acts of Service

This type of love language is for the person who appreciates when someone else does something for them. Plan a surprise for them or make them a romantic dinner at home. Yes, even if you aren’t doing the actual cooking, taking the time to set the scene and enjoy a less chaotic evening is a great way to show your Valentine your love for them.

Gifts

Receiving something special from someone special is what drives this love language. Keep in mind it doesn’t have to be something expensive to get the message across. For example, something small like the gift of a candle is a gift that keeps on giving. Not only do you know they love candles, but it also promotes relaxation, tranquility, and stress relief.

Physical Touch

Who doesn’t like a loving embrace or the small gesture of holding hands? For some people, that physical interaction is the best way to love your partner. Maybe, for Valentine’s Day, consider spending the night in and enjoying a movie together. You can have your popcorn, entertainment, and snuggles on the couch too!

Quality Time

Spending quality time with your partner isn’t just something you should do on Valentine’s Day. Honestly, giving them your undivided attention will speak volumes. That can look like turning off the screen time and putting your phone down to focus on the person sitting in front of you.

Self-Care: Shower Yourself with Love and Care

Now that we’ve talked about the right ways to celebrate Valentine’s Day with your partner, we’d be remiss to not talk about how practicing self-care on Valentine’s Day (and every day) is a non-negotiable.

Practicing self-care is a great way to love yourself. When you prioritize your emotional, mental, and physical health, you flourish in all areas of your life. The best part is that you don’t have to spend the day at a spa or spend tons of money to do this. Take time for yourself to read, journal, practice gratitude, or maybe even book a therapy session.

Our therapists here at Let’s Talk Psychological Wellness are committed to helping you build strong relationships. Strengthen your communication skills and set boundaries to help you thrive in any relationship. Calltext, or email us.

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How To Use Resentment As Information In Your Relationship

If you’re someone who often feels resentment in their relationships and friendships- this therapist has a message for you.

Resentment, like trauma, can occur both as a result of something being done to us- as well as not getting enough of something we need in relationships. Resentment is a multi-layered experience involving anger, disappointment and bitterness. It’s a feeling often resulting from a need repeatedly being unmet or denied, and a relational experience lacking resolution.

Resentment likes to linger underneath the surface, eroding the foundations of the relationship away the longer it goes unspoken- and it’s been known to grow quietly in the dark. At times it can feel like recycled anger- cyclic in some ways as a previous experience feels re-injured because it’s not receiving the proper acknowledgement it deserves. This can happen for many reasons.

I often talk with patients about resentment as valuable information around one of the following three things happening:

  1. Uncommunicated, unrealistic or unmet expectations
  2. A perceived imbalance or unfairness in the relationship that lacks resolution
  3. Behaviors that keep us abandoning our boundaries: People pleasing behaviors, codependency patterns, conflict avoidance, or saying ‘yes’ resentfully instead of authentically.

Sometimes we may even carry the feeling with us long after a relationship or experience has ended. Holding on to resentment may give us a perceived control over a situation that may have lacked control in the moment for us, perhaps like we are now punishing them in some ways.

In reality, holding on to resentment keeps us in a pattern of feeling controlled by our anger, disempowered and sometimes trapped in past experiences.

So, how do we speak to our resentment? What do we do with it? How can we prevent it from growing once we do feel the signs of resentment popping up in our relationship? Catch a few things to consider below.

How to work on releasing patterns of resentment:

1. Self- awareness:

Being self- aware in this context can look like checking in with yourself to be able to identify the signs of resentment in your relationship which look like the following: chronic irritability or hostility, rumination over their behaviors, passive aggression, self-blame, feeling in fight or flight mode all the time, disconnection and more.

Self awareness may also include seeing a therapist to investigate the origins of the pain and bring light to certain relational patterns, as well as exploring expectation management in relationships.

2. Communication on core issues:

Resentment is fundamentally fed by avoidance. Sometimes we believe the other person should know better or should be able to mind-read us so we avoid talking about X. Other times we give up on finding resolution over X because it feels like we’ve already communicated it about a hundred times. The fact of the matter is- whenever there is a recurring issue in any relationship, something is not being heard or understood. This might mean approaching something distinctly different, rather than going into the conversation again with the same exact tools we’ve been using.

3. Being open to a new narrative existing:

Through reflection, insight and communication, we may arrive at a place where we are presented with new information on the issue that we did not have before. Sometimes the most difficult thing is creating space for that information to be integrated in, and being open to seeing the situation in a new or more holistic light. This may look like using empathy to better understand the other person’s position, knowing that two different (but valid) experiences are often happening at the same time during misunderstanding and conflict.

4. Forgiveness:

As a therapist I know forgiveness may not always be an option in certain circumstances- and that’s okay. However, in the situations where forgiveness is applicable and possible, it can be quite powerful for your healing journey. Forgiveness means you are deciding to release your resentment toward someone, give your mind and body more freedom, and doesn’t necessarily require the participation of anyone else but your own.

5. Accountability and ownership:

Resentment typically involves two main characters-and you’re one of them, right? For one example, if you’re someone who chronically people pleases their way out of conflict to achieve temporary comfort, but is left with the inevitable discomfort of abandoning a need in the process, ownership here can be profoundly healing here for both parties. A reminder that conflict-avoidance behaviors can actually increase avoidance in your life in the long run. Therapy is a great space to explore what’s underlying these behaviors and how to heal through them.

Originally published on Thrive Global written by Olivia Verhulst.

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The Best Breathing Exercises for Panic Attacks

Have you ever felt a creeping sense of unease and dread? You know, the kind that weighs on your chest and vibrates throughout your entire body? The kind of feelings of panic that overwhelm your entire nervous system and make it hard to catch your breath? Sounds like you may have experienced a panic attack.

Panic attacks can happen to anyone, in any place. In fact, it’s estimated that about 11% of people experience a panic attack in any given year. But why do so many people experience panic attacks?

While there isn’t one, definitive answer, contributing factors like other mental health conditions, substance abuse, and traumatic life experiences may contribute.

What Do Panic Attacks Feel Like?

Not all panic attacks look like what we see in popular media. There isn’t always a visible, massive breakdown with screaming and tears. In fact, you might not be able to see any outward changes at all.

Physical symptoms

While it might feel like a heart attack because your chest is tight and it feels like you can’t breathe, don’t worry. These and other symptoms are normal.

Other common physical symptoms of panic attacks can include feeling faint, trembling or shaky limbs, dizziness, and overall, feeling disconnected from your body when you’re experiencing this.

Panic attacks, essentially, are your nervous system revving up your body to face danger. But the thing is, you aren’t in any immediate peril. Instead of these physical symptoms helping you escape danger, they truthfully feel unbearable.

So, if you find yourself feeling like everything is spinning and crumbling around you, finding calm and centering yourself is essential. And a great way to get to that state is to focus on your breathing.

Breathing Exercises for Dealing with Panic Attacks

Being told to just breathe when you’re experiencing a panic attack is easier said than done. So we asked the experts about different breathing exercises they recommend to calm your panic and anxiety and help bring you back to center.

Deep Breathing

“In a heightened state, like a panic or anxiety attack, use a breathing technique with a longer ‘out breath’ or exhale,” says Amy DeBlase, LMHC, PMH-C. “The longer exhale activates our ‘rest and digest’ system and encourages our ‘fight or flight system (sympathetic) to deactivate and enhance calm.

Just exhale fully through your mouth until all your breath is out and follow with an inhale. Remember, panic attacks are time limited. So, pairing a breathing practice with some helpful internal reminders will help bring you out of your panicked state,” she said.

The 4:7 Technique

Tamar Tenenbaum, LMSW, shares the quickest and easiest way to do this is through 4:7 breathing. “This is when you breathe in through your nose for four seconds and exhale for seven seconds through your mouth. Regardless of how long the inhale is, the most important part is that the exhale is longer than your inhale. Practicing this regularly helps you understand what it feels like to self-regulate,” she shared. Similar to the 4-7-8 technique, the real focus is on exhaling and repeating the process until your panic has subsided.

The Box Breathing Technique

This breathing technique follows the rule of fours. Box breathing when you have a panic attack is easy to visualize. Picture a square. Think of yourself as starting in one corner and breathing in four seconds. Once you’ve made it to the next corner, go ahead and hold that breath in for another four seconds. Repeat the process while you go to the next corner, exhaling for four seconds, and again, hold for another four. If imagining a square or box doesn’t work for you, don’t worry, as long as you remember to follow that rule of fours.

Belly Breathing Technique

Zainah Ben Essa, MHC-LP, recommends that clients practice deep belly breathing. “Oftentimes, we breathe from our chest, which creates a very shallow breath, keeping our bodies in a ‘fight or flight’ state. To get to a state of calm, especially when experiencing a panic attack, try visualizing your breath. See it moving from outside of you, down your breathing pathways, into the deepest parts of your stomach, and allow the breath to stay there before exhaling.”

Regardless of what breathing technique you choose, learning how to re-center yourself is most important. Panic attacks happen, but they don’t have to control your life or ruin your entire day.

Our therapists here at Let’s Talk Psychological Wellness are committed to helping you effectively manage your panic and anxiety so you can live a content and fulfilled life. Learn strategies to help you control your anxiety and enjoy your life. Calltext, or email us.

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Why is January Such a Popular Month for Divorce

Over the past few months, you made it through the awkward Thanksgiving dinner conversation with your partner’s family, that you didn’t really want to go to anyway. Somehow you survived the entire month of December, and yet another holiday season, in a marriage you’ve been questioning for some time. Well, the new year is finally here, and you’re ready to revamp your priorities and intentions for this new year. Yes, even in your relationships.

Whether it’s a temporary separation or the prelude to a major life change, January has been unofficially named the most popular month for divorce. But why is that? And is it true? What factors might be weighing on this decision?

*It is important for us to remind you that we are not attorneys, and this is not legal advice. Please seek the appropriate representation if you’re considering filing for divorce in your state.

How Residual Stress from the Holidays Plays into Divorce Filings

The holiday season is supposed to be the most wonderful time of the year, but that doesn’t mean relationships are all gingerbread and mistletoe all the time. “The holidays are a challenging time,” says Amy DeBlase, LMHC, PMH-C. “And with a strained relationship, those difficulties are heightened, creating a ticking time bomb set off with a new year.” she adds.

Managing stress in relationships

Managing this stress is easier said than done, but following three essential pieces of advice in all your relationships (romantic or otherwise) will make all the difference.

Clear communication should always be top of mind in any relationship. Instead of giving your partner the silent treatment because you’re upset by something they said or did, talk to them. Along this same train of thought, set boundaries. Check in with your partner about how you are both feeling so you can both set boundaries about how you’re going to weather the chaos of the holiday season together.

Keep in mind that it’s equally important to set boundaries for yourself to protect your energy. Communicating clearly and setting these boundaries will help you avoid burnout and not add to the stress that’s causing you to have second thoughts about your relationship.

Consider if it’s time for a change

During the holidays, all the reasons you were considering a divorce, or a separation, seemed to not be that big of a deal. But now that the holiday haze is beginning to fade and reality is creeping back in, those feelings of discontentment are right where you left them.

“People who may have been considering a divorce in the final months of the year often put off the decision until the holidays have finished, she noted. The idea may be, “New Year’s resolutions — it’s a new year, new you, new start,” Vicky Townsend, co-founder, and chief executive of the National Association of Divorce Professionals previously told The New York Times. “The holidays are over, and I’m not going into this year as miserable as I was last year,” she said.

Is Divorce January Really A Thing?

You know the age-old saying, new year, new me. But what about new year, new relationship status? Zainah Ben Essa, MHC-LP, explains how the new year can contribute to the popularity of divorces in January.

“People like clean starts and beginnings, thus the universal phenomenon that is New Year’s Eve. The love for creating new year’s resolutions oftentimes leads individuals to making drastic changes to their lifestyle, which may be as drastic as ending their marriage.”ivorce

So, is divorce January a thing? Well, kind of. Like any major life change, divorce takes time. So while there might be an increase in filings, actual divorces peak later in the year. While divorce January might not be an official holiday on anybody’s calendar, between holiday stress and fresh starts for the new year, it certainly might just be the tipping point for many marriages.

Our therapists here at Let’s Talk Psychological Wellness are committed to helping you have healthy relationships and supporting you during major life events like divorce. Feel content and safe in your relationships. Calltext, or email us.

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Should You Question Your ‘Shaming Shoulds’?

How to identify ‘should statements’- and what to do with them

Shame is a fundamental human experience living within all of us. It’s the emotion elicited that can reflect anything from humiliation, dishonor to inadequacy. Shame pops its head up usually when we are having an experience of ourselves that feels exposing and negative. For example, perhaps we have mastered the art of hiding a certain part of ourselves from the world and when it has unintentionally hit the light of day- shame can be felt deeply, and sometimes pervasively.

What often serves as helpful in discussions around shame is drawing the distinction between guilt and shame. Guilt represents a feeling of “I have done something bad” and can include a mistake or difficult decision that was made- or not made. Whereas shame tells us “I am bad”, indicating a deeper feeling of being wrong, defective or fatally flawed somehow.

Shame indicates a perception of a failure of the self in some way. I find in my work that these perceived failures of the self sometimes get symbolized through “I should” statements (I call them the shaming-shoulds). When we’re engaging with these shaming-should statements we are reinforcing this idea that we are ‘not enough’ or wrong pretty casually- and often repetitively! We may also be doing this unconsciously. Typically, they include statements that involve what we ‘should’ have done differently (and as an extension- what that means about us), or what we “should and shouldn’t be” feeling- attached to a self-judgement.

A gentle reminder there is no right way to be or feel.

Shaming-should statements can look like this:
“I should have known better. All the signs were there- What’s wrong with me?”
“I should have never told them how I feel. Then none of this would be happening.”
“I should have gotten on this sooner. Of course I would put this off to the last second.”

Or, the common and deeply burdening messaging we may carry of:
I shouldn’t feel this way. It doesn’t make any sense to be feeling like this based off what actually happened.”

What happens with the shaming-shoulds in these contexts is that we are usually repeating and internalizing messaging that is fundamentally not true about ourselves- and I’ll tell you why:
One hundred percent of the time we are operating off of the information we have in the here and now. Meaning, we do the best we can with the information we have at the time and this informs how we feel and behave.

I often encourage those I work with who struggle with the should statements to consider: Always err on the side of you make sense, and move from there. This means, whatever you were thinking, doing or feeling at the time (or at present moment) is likely for valid reason.

From there, pivot to curiosity.

Here are some check-in questions below to pick up when you catch yourself in a ‘shaming should’ spiral that may help challenge your thoughts and foster more compassion:

“If I’m erring on the side of I make sense, where would this feeling be coming from?”
“How was that behavior serving me at the time?”
“What was most important to me at the time?”
“How was I trying to protect myself with X behavior?”

Already, we’ve moved away from judgement and into the territory of understanding. In fact, much of deeper shame work in therapy involves allowing it to see the light of day and greeting it with a combination of empathy and curiosity. And keep in mind- small tools like this can be learned to be used more effectively within a counseling experience, and an expert to help guide the way!

Should statements like these are somewhat common and can become less ‘automatic’ from simply being questioned or spoken to in a more compassionate way.

This article was originally published on Thrive Global,

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Tips for Managing Your Screen Time

In a day and age where information is instantaneously available, it’s easy to give the tech in your life too much time and attention. Need a recipe? Pinterest is only a tap away. Need to do some research about what kind of therapy is best for you–the opportunities are endless. Easy access to just about any kind of information you want is incredibly convenient. But because of how easy and available it is, it’s become second nature. And that isn’t exactly a good thing–especially for our emotional, physical, and mental health. So, where do you draw the line between helpful and hurtful? How do you moderate your screen time? Let’s start off answering these questions by understanding how screen time affects your mind and body.

How Too Much Screen Time Impacts Your Health

Physical Impacts

From straining your eyes to changes in your sleep pattern, too much screen time can impact your physical health. Many people have no choice but to stare at a screen too much during the day for work. So, when it comes to choosing to spend your free time online, consider your timing. Try to stay off a screen before bed since the blue light your device emits can impact your sleep patterns. If you absolutely can’t give it up, look into a special type of blue light glasses that can cut back on your exposure.

Emotional and Mental Impacts

Depending on what activities take up the bulk of your screen time, you could unintentionally be harming your mental health. For example, we’ve all heard about doomscrolling. While yes, there are many crises in the world that (directly and indirectly) impact you, obsessing over what you can’t control isn’t doing you any favors.

Be aware of the kind of information you’re consuming and how it makes you feel. Are you feeling down, doomed, and stressed out after each time you put your phone down? If that’s the case, or you’re feeling emotionally and mentally spent, consider staying offline.

Ways to Moderate Your Screen Time

We work on a PC and stream our favorite shows. A lot of our music and almost all our books have gone digital, so quitting every form of screen time won’t happen overnight. So even though giving it up isn’t a realistic solution, there are many different ways to moderate your screen time.

Setting Boundaries

Setting boundaries for your screen time is a simple way to manage your time on your devices. One of the most important boundaries you can set comes by way of curating your feeds on social media. If you’re struggling with doomscrolling, change what kind of news you’re consuming. Look for more positive and uplifting media.

Minimizing Notifications

Do you really need to be notified every single time a retailer you subscribe to drops a new sale? Or how about a tweet notification every time a celebrity you follow has something new to say? There is a difference between having notifications turned on for things that have pressing reasons, like text messages with friends and family or work-related emails (only on working days). Don’t let yourself get bombarded with too many notifications that disrupt your day-to-day.

Our therapists here at Let’s Talk Psychological Wellness are committed to helping you manage the stress that comes with too much screen time. Feel confident and change your behaviors involving technology. Calltext, or email us.

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How to Strengthen Relationships Amid Holiday Stress

While we may be amidst the most holly-jolly time of the year, it doesn’t mean that it’s the easiest. Cookie decorating, tree trimming, and family gatherings are only a few of the things you might be expected to show up for this holiday season. But unfortunately, for some, showing up is much more stressful than joyful. 

Whether it’s some unresolved, long-standing family issue, or, every time you get the gang together, there seems to be turmoil, it doesn’t mean you have to white-knuckle it through the season. So how do you strengthen relationships amid holiday stress, or at the very least, have a pleasant experience? Practicing mindfulness, setting boundaries, and checking in emotionally, can make a world of difference. 

Importance of Mindfulness During the Holiday Season

Regardless of what state your relationships are in during the holidays, the chaos (even joyful chaos) tends to strain even the best relationships. But never fear, mindfulness is a great way to combat this from the start. So, let’s start off with the most important part of practicing mindfulness–defining what it is to be mindful. 

What is mindfulness?

Mental health counselor, Zainah Ben Essa, talks about mindfulness as essentially the act of fully being present in action, thought, or emotion.” She adds, “By being present in this way, you are more self-aware and can give yourself the time or space you need.” 

Maintaining this level of mindfulness and awareness is especially crucial when dealing with complicated family dynamics, or people you don’t truly care to see.

How mindfulness eases stress

When you quiet your mind and focus on the moment you’re in, you physically slow down the part of your brain that controls stress levels. Olivia Verhulst, a licensed mental health counselor, reminds us of the many different benefits that come with mindfulness in addition to reducing stress. “Mindfulness encourages many other mental health benefits ranging from increasing self-awareness to improving emotional regulation, and more.”

Ways to practice mindfulness during the holiday season

Even with the hustle and bustle of the season, it’s important to make time to slow down. Sometimes when we’re bouncing from one activity to another, we forget to take time to stop and breathe. Olivia suggests an easy way to build this into your busy day. “A good place to start is with three small breathing breaks into your workday, for about three to five minutes at a time,” she says.

How to Manage Your Stress this Holiday

There are many things that you might find stressing you out this holiday season that involve your relationships with friends, family, work, and romantic partners alike. Hosting events, overscheduling your family and yourself, or trying to keep up with every single person’s demands will leave you overwhelmed. 

Curbing your people-pleasing tendencies during this time of year is easier said than done. But creating and communicating boundaries, enriching connections, and putting quality time front and center will help you stress less and strengthen your relationships. 

Create and communicate clear boundaries

During the holidays, and every other time of year, be clear about your boundaries in all your relationships (professional and otherwise). You’re in control of the interactions you have. “Communicating clearly leads to positive interactions, but if someone chooses not to respect them, there are consequences you can enforce,” Zainah adds.

Maybe you don’t keep speaking with them, or choose to not attend events they’re involved with, or maybe, you told your boss no, I’m not signing on for a quick meeting. Decrease your stress around the holidays by setting these boundaries. It’s up to the people you’re interacting with to abide by them.

Enrich connections

There is no such thing as a dull moment around the holiday times. There is always somewhere to be and shopping to be done. But our time and attention are some of the greatest gifts we can give to people in our lives. 

Olivia speaks to this when she talks about prioritizing our relationships. After all, spending time with those who bring us joy is a great way to stave off stress. “Prioritizing our partner can look like adding intention to our quality time. Being intentional and present during your quality time with others can deepen connections . Which yes, means cutting down on other distractions like screen time, which can add to stress in itself.”  

At the end of the day, managing your stress this holiday season might feel impossible. But it all starts with strengthening all the relationships in your life, including the relationship you have with yourself. Go ahead, choose yourself, and self-care this holiday season. Because when you are better grounded, your relationships are stronger for it. 

Our therapists here at Let’s Talk Psychological Wellness are committed to helping you manage your stress during the holidays and throughout the rest of the year. Feel confident and secure in your relationships. Calltext, or email us.

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Season of Gratitude. What Are You Thankful For?

With the holidays rapidly approaching, you’re bound to see an overload of social media and marketing, commercializing gratitude. While it’s ‘tis the season to be thankful for our health, connections, and everything we hold dear, the holidays aren’t the only time you should practice gratitude. 

Practicing gratitude has many different benefits in your personal and professional life, as well as positive impacts on your emotional, mental, and physical health. And the best news is you don’t have to wait for Thanksgiving or the holidays to start. Engage in gratitude regularly and feel the benefits firsthand.

But what are these benefits? Why should you practice gratitude, and how do you get started? One way our practice is expressing our gratitude for our clients, colleagues, and community at large, is to share our answers to these questions.

Why Should You Practice Gratitude?

As we mentioned, practicing gratitude can have positive impacts and measurable benefits in every aspect of your life. Life feels more satisfying, your self-esteem gets a boost, and overall, it encourages happiness. “We often navigate the world without a true presentness into how we’re feeling or what we’re noticing. Having a gratitude practice, like a journal, pushes you to notice amazing things that are happening that you otherwise take for granted,” says Mental Health Counselor Zainah Ben Essa.

Getting Through Hard Times and Boosting Positive Emotions

“Gratitude is so important because it keeps us going through those darker, challenging moments. It fills up our cup and builds our resilience and positive emotions, making the good days even better, and the bad days feel a little less daunting,” Licensed Mental Health Counselor Amy DeBlase, shares. 

“It’s important to emphasize it is not solely a cognitive exercise. While you can think about and list three things I’m grateful for, the full benefit from a gratitude practice should aim to invoke those warm, fuzzy feelings as well,” she adds.

How Can You Practice Gratitude? 

Practicing gratitude will look different for everyone, and there is no right or wrong way to go about it. You can make it a verbal, daily affirmation or turn it into a writing practice. Some people incorporate movement into their gratitude practice which can give you a mental and physical boost.

Write It Down

Try writing down one thing you’re grateful for at the end of each day, especially focusing on any good resulting from a difficult situation. “For me, it’s a daily reminder that there are positive forces in the world alongside the negative stuff. In fact, with the right support and approach, growth itself can come from struggle,” shares Brian Levkovich, Psy.D.

Incorporate Movement

“My favorite gratitude practice is starting off the day with a morning walk on the pier with my coffee and using that time to notice the nature around me and all that it gives me – like the sunshine. Subsequently, it brings other beautiful parts of life into focus, like my family, my job, and my partner. Gratitude practice helps me stay grounded with the things that deeply matter to me and strengthen my foundation for hardship,” shares Olivia Verhulst, Licensed Mental Health Counselor.

Getting your body moving, no matter how you do it, can be the spark to light up your gratitude practice. “Gratitude is an action that brings pure joy into my day. Try a walking meditation– a barefoot walk of gratitude, if you will,” Kim Mintzer, Mental Health Counselor, shares. “Walking meditation involves deliberate movements which connect you to the earth. I am thanking the earth for continuing to support me. The air that I inhale as I lift my foot from that earth is nourishing me, and for that, I am grateful.”

What Are You Grateful For?

There is no one-size-fits-all reason to feel grateful. For some, it might be a significant accomplishment, like meeting major life milestones or something going incredibly right. But for others, it’s all about the small things. No matter how big or how small, feeling gratitude can make a world of difference. 

“I’m grateful for my wonderful family and family gatherings on holidays, my amazing network of friends, the time I had, and lessons I learned from my late father.” – Brian

“I hope this doesn’t sound too corny, but I’m forever grateful for the job that I have. Words fall short to express the gratitude I have for my clients for letting me into the most vulnerable and difficult moments of their lives and then for taking me along their journey of growth and healing.” – Amy

So, there you have it from the clinicians you know and trust, that not only do they encourage you to start a gratitude practice but how they incorporate it into their routines as well. What are you grateful for? How do you practice gratitude? Share it with us in the comments–you never know who you might inspire. 

Our therapists here at Let’s Talk Psychological Wellness are committed to helping you live a life that is satisfying and boost your self-esteem. Feel confident and secure in your relationships. Calltext, or email us.

Categories
Blog

Emotional Intelligence, Self Sabotage, & Navigating the Workplace

Today we are joined by Therapist, Strategist, Coach and Investor, Dr. M!! The Inner Power Doctor. In this episode we talk about barriers to advancement in the workplace, emotional intelligence, self sabotage and so much more. Let me tell you this woman does it all! Dr. M is also the first guest of the Daily Dimensions podcast with the distinction of being a Doctor!

 

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

Let's Talk about

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

Let's Talk Team

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.

Let's Talk about

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

Let's Talk Team

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

Let's Talk Team

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

Let's Talk about

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; Supervisor: Camille Armando, LMHC, NY License 006921

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

Let's Talk Team

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.

Let's Talk Team

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.

Let's Talk Team

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

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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

 

Want to work with Cidna?

Reach out to learn more about how I can help you!

Let's Talk Team

Meet Our Therapists

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.