CBT for Anxiety: Practical Tools That Work

Cognitive behavioral therapy is one of the most effective, well-researched treatments for anxiety. It helps you notice anxious thought patterns, question them, and replace them with more balanced ones. Together we’ll also practice gradually facing what you’ve been avoiding, at a pace that feels manageable.

CBT is focused and goal-oriented. You’ll leave sessions with skills you can use right away, and that keep working long after therapy ends.

Mindfulness Techniques to Calm Your Mind and Body

Mindfulness teaches you to step back from worry and settle into the present moment. We’ll practice simple techniques such as breathing exercises, grounding, and gentle awareness that calm your nervous system and ease physical tension.

Combined with CBT, mindfulness helps you respond to anxious thoughts with curiosity and kindness instead of fear.

An Integrative Approach, Including Parts Work

No two people experience anxiety the same way, so I don’t use a one-size-fits-all approach. CBT and mindfulness are the foundation, and I draw on other proven methods when they fit your needs.

One of these is parts work. Most of us know the feeling of being “of two minds.” Parts work helps you get to know the different sides of yourself, such as the inner worrier or the critic, and understand what each is trying to protect you from. When anxious parts feel heard rather than fought, they often soften, and calm comes more easily.

Depending on your goals, I may also bring in [other approaches you use, e.g. acceptance and commitment therapy (ACT) or solution-focused therapy].

Social Anxiety, Comparison, and Worrying About Fitting In

Do you replay conversations for hours, wondering what others thought of you? Do you scroll through social media and feel like everyone else has it more together? Worrying about being judged, measuring yourself against others, or feeling like you don’t quite fit in can be exhausting and lonely.

These struggles are far more common than they look from the outside, and they respond well to therapy. Together we’ll:

•         Use CBT to challenge the harsh assumptions behind “everyone is judging me” and “I’m not as good as them”

•         Practice mindfulness to quiet self-consciousness and stay present in conversations

•         Gradually build confidence in social situations, one manageable step at a time

•         Get to know the inner critic that drives comparison, and respond to it with more self-compassion

The goal isn’t to become someone else. It’s to feel comfortable being yourself, and to connect with others more easily.

Anxiety Therapy for Young Adults

Your 20s and early 30s are full of big decisions: careers, relationships, finances, and figuring out who you are. It’s no surprise that many young adults feel anxious, stuck, or behind compared to others.

Together we’ll build practical skills to manage worry, quiet self-doubt, and move forward with confidence. Many young adults appreciate that CBT and mindfulness give them tools they can use right away, between classes, meetings, or late at night.

Anxiety Therapy for Midlife Adults

Midlife often means carrying a lot at once: demanding work, raising children or launching them into adulthood, caring for aging parents, and noticing changes in your own health. Anxiety can build quietly under all that responsibility.

Therapy gives you space to set some of that weight down. We’ll work on managing stress and worry, restoring balance, and reconnecting with what matters most to you in this season of life.

Anxiety Therapy for Older Adults

Later life brings its own changes: retirement, health concerns, caring for a spouse, loss, or shifting family relationships. Anxiety at this stage is common but often overlooked or dismissed as “just aging.”

I offer a patient, respectful space for older adults to talk through these changes. CBT and mindfulness work well at any age, and many of my clients find new confidence and peace in this chapter of life.

How I Work

Sessions are warm, collaborative, and practical. We’ll set clear goals together and track your progress as you build skills that last.

•         Location: I offer secure online therapy for adults anywhere in New York State, from New York City, Long Island and Westchester to the Hudson Valley, Albany, Syracuse, Rochester and Buffalo.

•         Session length: [50 minutes]

•         Fees and insurance: Private pay, Aetna, United Healthcare, MVP, Anthem BC/BS, Medicare, Cigna, Carelon, Emblem

Feel Calmer, Starting Now

Anxiety doesn’t have to run your life. Reaching out is the first step toward feeling more like yourself again. Please call me or email for a free consultation. (845) 295-5109 Link to Form

Frequently Asked Questions

What is CBT for anxiety?
Cognitive behavioral therapy helps you recognize the thoughts and habits that keep anxiety going and change them step by step. It’s practical, structured, and one of the most effective treatments for anxiety.

How does mindfulness help with anxiety?
Mindfulness helps you notice anxious thoughts without getting swept up in them. Simple practices like focused breathing can calm your body and give you more choice in how you respond.

How long does anxiety therapy take?
Everyone is different, but many people notice progress within [8 to 12] sessions. We’ll review your goals regularly and adjust as you go.

Is it ever too late to get help for anxiety?
No. Anxiety responds well to treatment at any age, and many older adults find CBT and mindfulness especially helpful during life transitions.

How can I stop overthinking?
Overthinking often eases when you learn to spot worry loops and step out of them. CBT and mindfulness both teach specific skills for this, which we’ll practice together.

What is parts work?
Parts work is an approach that helps you understand the different sides of yourself, like the part that worries or the part that criticizes. Instead of fighting anxiety, you learn to listen to it with compassion, which often helps it ease. I use it alongside CBT and mindfulness when it’s a good fit.

How do I stop comparing myself to others?
Comparison often grows from an inner critic and a habit of noticing only other people’s highlights. In therapy, we’ll use CBT to catch and question comparison thoughts, and mindfulness and self-compassion to shift your focus back to your own values and progress.

Can therapy help with social anxiety?
Yes. CBT is one of the most effective treatments for social anxiety. With practice, most people feel less self-conscious and more at ease around others.

Do you offer online anxiety therapy?
Yes. I offer secure video sessions for adults anywhere in New York, so you can get support from home.