Acceptance and Commitment Therapy helps with anxiety and OCD by teaching psychological flexibility, which is the ability to accept uncomfortable thoughts and feelings while still taking action toward personal values. This approach focuses on detaching from or "defusing" obsessive thoughts, accepting anxiety rather than fighting it, and committing to actions aligned with one's values, even with discomfort present. It helps people break the cycle where anxiety leads to compulsions by creating flexibility in how they respond to their internal experiences.

ACT can be a stand-alone treatment or used in conjunction with other modalities, such as ERP.

Exposure and Response Prevention (ERP) is the leading treatment for OCD and is also effective for other anxiety-related conditions like generalized anxiety disorder, panic disorder, body dysmorphic disorder, illness anxiety disorder, specific phobias, and other related OCD disorders such as trichotillomania (hair-pulling), excoriation (skin-picking), and Emetophobia (fear of vomiting).

ERP helps you face the thoughts and situations that trigger anxiety—without giving in to compulsions. The goal isn’t to erase distress but to build confidence in handling it. With practice, you’ll learn that anxiety can rise and fall on its own, and that you don’t have to do anything to make it stop. Over time, those once-overwhelming thoughts lose their power, and you regain a sense of freedom and calm. ERP has years of research and case studies for children, teens and adults.

There are many resources online to learn more about ERP. A good place to start is https://iocdf.org/ocd-treatment-guide/exposure-response-prevention/.

Inference-Based Cognitive Behavioral Therapy (I-CBT) helps you understand and change the thought process that fuels OCD doubts. It teaches you to slow down and notice when your mind starts to question your senses, lean on “what ifs,” or twist facts out of context. As you learn to recognize this pattern, you can shift your focus back to what’s actually happening—grounding yourself in reality instead of fear.

Research shows I-CBT can help with many forms of OCD. There is also evidence that I-CBT may be effective for those with poor insight or those who have a strong conviction in their obsessional beliefs. I-CBT is considered a “second line” of treatment for OCD. It is a good alternative to doing exposure work if someone does not want to consider ERP.

I-CBT has been studied mostly in adults but adapted for children in some cases. Since it depends on being able to tell imagination from reality, it may not be suitable for younger kids.

To find out more about I-CBT, visit https://icbt.online.

Metacognitive Therapy (MCT) for anxiety focuses on how you relate to your thoughts and worries, rather than the thoughts themselves. It helps you shift your attention and reduce rumination by recognizing and changing unhelpful beliefs about worry—like the idea that worrying is dangerous or uncontrollable. Using techniques such as verbal reattribution and behavioral experiments, MCT helps you regain flexible control over your thinking, leading to reduction in symptoms.

More can be found on: https://metacognitivetherapycentral.com

I draw from a variety of approaches that shape how I understand and support each person I work with. These perspectives give me flexibility and creativity in tailoring therapy to each client—helping us find what feels most supportive and effective for you. Beyond specific anxiety and OCD approaches listed above, I have training and experience in the following: Cognitive Behavioral Therapy+, Trauma-Focused CBT, Narrative Therapy, Dialectical Behavior Therapy, Solution-Focused Therapy, Family Systems Therapy, Play Therapy and Creative Expressive Arts interventions.

I work with people of all backgrounds, identities, and abilities, honoring each person’s unique experiences and goals. I also consider how systemic factors—like discrimination and oppression—impact well-being. Therapy can help you explore the connection between personal challenges and larger societal structures, fostering healing, personal growth, and a sense of empowerment in creating positive change.

During consult we will discuss your goals and what modalities might be a good fit for treatment. Any questions, please ask!