Anxiety therapy
Reclaim Your Calm with Anxiety Therapy
Does anxiety affect your daily life? Our mindful approach helps you identify your stressors, develop practical tools to manage your anxiety, and learn to regulate your nervous system.
Anxiety can make everyday life feel overwhelming. You might find yourself constantly overthinking, worrying about worst-case scenarios, or lying awake at night unable to turn your mind off. Physically, anxiety can show up as tension, headaches, racing thoughts, or a constant feeling of being on edge.
Many of the clients we work with are adults 18 and older, particularly those in their 20s and 30s navigating school, early careers, relationships, and major life transitions. The pressure to keep up academically, professionally, and socially can make anxiety feel constant, even when things appear fine on the outside.
At Mindful Mental Health Counseling, we provide online anxiety therapy for adults across New York City and New Jersey. Our approach is supportive, collaborative, and focused on helping you develop practical tools to manage anxiety in your everyday life.
Whether you are experiencing generalized anxiety, social anxiety, panic attacks, or high-functioning anxiety, therapy can help you feel more grounded and confident.
Understanding Anxiety
Anxiety is more than everyday stress. While stress is usually tied to a specific situation, anxiety often lingers even after the situation has passed. It can appear as persistent worry, difficulty relaxing, or physical symptoms that seem to come out of nowhere.
Common signs of anxiety include:
- Constant overthinking
- Worry about worst-case scenarios
- Difficulty sleeping
- Physical tension or headaches
- Perfectionism and people-pleasing
- Avoiding situations that trigger anxiety
Therapy can help you understand these patterns and develop healthier ways to respond to them.
/ How We Treat Anxiety
We use evidence-based approaches tailored to each client’s needs. Each modality offers unique tools to help you manage anxious thoughts, physical symptoms, and the patterns that keep anxiety in control.
Cognitive Behavioral Therapy (CBT)
CBT helps you identify automatic thought patterns that fuel anxiety and teaches you how to challenge and reframe them. Over time, this changes the way your brain responds to stress, reducing worry and overthinking.
Dialectical Behavior Therapy (DBT)
DBT focuses on building practical skills to manage intense emotions, tolerate distress, and communicate effectively. It’s particularly helpful for moments when anxiety feels overwhelming and impulsive reactions arise.
Acceptance and Commitment Therapy (ACT)
ACT teaches you to notice anxious thoughts without letting them control your behavior. Instead of eliminating anxiety entirely, you learn to act according to your values, even when anxiety is present, building flexibility and confidence.
Mindfulness Techniques
Mindfulness helps you stay present and observe thoughts and physical sensations without judgment. We teach grounding exercises, intentional breathing, and practical relaxation strategies that can be used anytime anxiety spikes—on your commute, before a meeting, or during social situations.
/ What to Expect in Therapy
Free Consultation
Your journey begins with a free 15-minute consultation to discuss your experiences and determine whether our practice is a good fit.
Initial Intake Session
During your first session, we explore your background, current challenges, and how anxiety is affecting your daily life.
Personalized Treatment Plan
Together, we create a treatment plan tailored to your goals and experiences, with clear steps for progress.
Ongoing Sessions
Most clients meet weekly for 50-minute virtual sessions, building coping skills, processing challenges, and practicing strategies between sessions.
Who We Work With
Our practice specializes in adults 18 and older across New York City and New Jersey, including college students, young adults, and professionals in their 20s and 30s navigating school, careers, relationships, and life transitions.
We frequently help clients experiencing:
- Generalized anxiety
- Social anxiety
- Panic attacks
- High-functioning anxiety
- Perfectionism and people-pleasing
- Work or academic stress
- Anxiety during major life transitions
Why Clients Choose Our Practice
What sets Mindful Mental Health Counseling apart is our ability to combine clinical expertise with real-world relatability. We are not the kind of practice where you sit in silence wondering if your therapist actually understands what you are going through. Our team brings both professional training and genuine warmth to every session, creating an environment where you feel comfortable being honest about what is really going on.
Our approach is action-oriented. While processing your feelings is an important part of therapy, we also believe in giving you tangible tools and strategies you can use between sessions. You will leave each appointment with something concrete to practice, whether that is a breathing technique for moments of acute anxiety, a thought reframing exercise, or a new way of approaching a conversation you have been avoiding.
We integrate mindfulness with evidence-based therapeutic approaches in a way that feels grounded and accessible, not abstract or overly clinical. Our therapists understand the specific challenges of city life for young adults, from navigating corporate environments and academic pressures to managing the social dynamics of your 20s and 30s. That understanding shapes every aspect of how we work with you.
As a fully online practice, we offer the convenience and flexibility that your schedule demands. Our secure virtual sessions mean you can attend therapy from your apartment, your office, or wherever you feel most comfortable, without adding a commute to your already full day. This format also allows you to practice the skills you are learning in the very environments where your anxiety shows up most, which can accelerate progress.
Moving Beyond Anxiety
The goal of anxiety therapy is not to eliminate every anxious thought or make you feel calm 100 percent of the time. That is not realistic, and it is not how a healthy mind works. The real goal is to build a life where anxiety no longer runs the show, where you can notice an anxious thought, acknowledge it, and choose how to respond rather than being pulled into a spiral.
Moving beyond anxiety looks different for everyone, but there are some common themes. It often means showing up to social events with genuine confidence rather than dreading every interaction. It means making decisions based on your values and what you actually want rather than being driven by fear of judgment or failure. It means sitting with uncertainty without immediately needing to control the outcome. It means sleeping better, feeling less physical tension, and having more energy for the things that matter to you.
Perhaps most importantly, it means feeling like yourself again. Anxiety has a way of convincing you that the worried, tense, on-edge version of you is who you really are. Therapy helps you reconnect with the version of yourself that exists underneath all of that, the one who can relax, enjoy the moment, and trust that you are enough exactly as you are.
Start Your Journey Today
You do not have to continue managing anxiety alone. Therapy can help you develop the tools and confidence to navigate life with greater calm and clarity.
If you are based in New York City or New Jersey seeking support with anxiety, we invite you to schedule a free 15-minute consultation.
Request Your Free 15-Minute Consultation
Frequently Asked Questions About Anxiety Therapy
There is no threshold you need to meet before therapy becomes worthwhile. If anxiety is affecting your sleep, your ability to focus at work or school, your relationships, or your overall enjoyment of life, those are all valid reasons to seek support. You do not need to be at a breaking point to deserve better tools for handling what you are going through.
Before scheduling a full-length 50-minute intake session, we offer free 15-minute introductory calls with all potential new clients. During this call, we’ll discuss why you’re seeking therapy, and I’ll share logistical information about rates, insurance, and scheduling.
Prior to the initial 50-minute intake session, you’ll complete the practice’s intake paperwork. The first session is intended for us to get to know each other and talk about what you’d like to accomplish in therapy. We’ll ask you questions about your background, your mental health history, what current problems you’re facing, and what you want out of therapy.
If we’re a good fit, we will create an individualized treatment plan that is unique to you and your specific needs, using tools and techniques from Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), and mindfulness.
All individual therapy sessions are 50-minutes.
We meet with most clients on a weekly basis. We ask that new clients commit to weekly sessions at the start of treatment, and depending on how things progress over time, we may recommend that we increase or decrease the frequency of sessions to best meet your needs.
Currently, we offer online sessions only.
Online therapy is delivered via a secure video platform. Online therapy provides all of the benefits of traditional therapy in addition to flexible scheduling and the convenience of participating in sessions from home.
Yes. Research consistently shows that online therapy is just as effective as in-person sessions for treating anxiety disorders. Many of our clients find virtual sessions more comfortable because they can attend from their own space. Being in your home or office environment during sessions also allows you to practice coping strategies in the setting where your anxiety is most likely to show up.
50-minute individual therapy sessions, including intake sessions, are $250, and 90-minute group therapy sessions are $80.
Mindful Mental Health Counseling is out-of-network with insurance. Private pay is a great option for people who want maximum privacy, confidentiality, and flexibility.
If you do not opt for private pay, you may also be eligible to use out-of-network benefits in order to receive reimbursement for sessions. Often, out-of-network benefits cover anywhere from 70-80% of the full session fee. Check with your insurance company directly to ask about out-of-network benefits.
- Do I have out-of-network benefits for outpatient mental health services?
- What is my out-of-network deductible?
- How much of my deductible has been met this year?
- How much will I be reimbursed for a 45-minute psychotherapy session (CPT code: 90834)?
- How do I submit claim forms for reimbursement?
If you plan to utilize out-of-network benefits, we will provide you with a monthly invoice to submit to your insurance company for reimbursement.
Yes. If you are unable to pay the full session fee and do not have out-of-network benefits, please contact us to discuss a sliding scale rate. We reserve a limited number of sliding scale spots for new clients.
If the sliding scale rate is still not within your budget, we can refer you to other local providers in the area.
24 hours notice is required for all cancellations. Otherwise, you will be charged for the full fee for the canceled or missed session.
At Mindful Mental Health Counseling, we are licensed in New York and New Jersey. Clients must live in either New York or New Jersey to work with our team.
Mindful Mental Health Counseling provides evidence-based online therapy for young adults in NY and NJ who are struggling with anxiety, panic, and the stress of life transitions. Led by a team of licensed experts, the practice uses a mix of CBT, DBT, and mindfulness to help clients dismantle perfectionism and regain control over their mental well-being. Whether through individual counseling or community-focused group sessions, Mindful Mental Health Counseling offers the specialized tools and warm support necessary to quiet the mind and thrive in a fast-paced environment.
