You’re Tired of Quick-Fix Advice
Surface-level tips don’t work when your nervous system is running the show. You want real understanding, not another checklist.
Nervous System First · Parts Work Made Simple
Calm Your Nervous System.
Soften Shame.
Create New Perspectives.
I'm John — a therapist who helps anxious overthinkers, people in recovery, those healing from trauma, and shame-driven achievers build a calmer inner world, one realistic step at a time.
Trauma-informed IFS therapy that respects your nervous system
Clear explanations, no clinical jargon — just real talk
Practical tiny steps you can actually follow
Licensed in NJ, PA, NH & ME · No pressure, no commitment
My Approach Might Be a Good Fit If...
If you're feeling anxious, ashamed, behind in life, or stuck in old patterns — you're in the right place.
You Want to Understand Your Inner World
You’re curious about the different “parts” of you — the inner critic, the people-pleaser, the perfectionist — and how they got there.
You’re Ready for Shame-Sensitive Healing
You don’t need to perform or pretend here. All parts of you are welcome — even the ones you’ve been hiding.
You Want Real, Practical Steps
Small, doable changes that fit your actual life and nervous system — not fight against it.
You Feel Stuck in Old Patterns
The same thoughts, behaviors, and relationship dynamics keep showing up — and you’re ready to understand why.
You Want Grounded Support
Support that fits your real life — not an ideal version of you. A therapist who’s human, not a textbook.
Services
Explore one-on-one therapy, groups, and a guided self-care program.
Internal Family Systems (IFS) Therapy for Anxiety, Trauma, and Self-Criticism
You may understand why you feel or behave a certain way and still find yourself repeating the same painful patterns. Internal Family Systems (IFS) therapy offers a compassionate way to understand what is happening beneath the surface.
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The Overthinker Reset: A Psychoeducational Skills Group
The Overthinker Reset is a six-week, live online skills group for people whose anxiety shows up as relationship spirals, reassurance-seeking, perfectionism, work stress, or chronic indecision.
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Back to Self: An 8-Week IFS Exploration Group
Back to Self is a live, eight-week Internal Family Systems (IFS) group designed to help you explore your inner world and develop a more compassionate, grounded relationship with yourself.
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7-Day Self-Care Follow Along Program
The 7-Day Self-Care Follow Along is a practical, guided program designed to help you move from thinking about self-care to actually practicing it.
Explore this serviceMy Approach to Therapy
Real change without overwhelm. Nervous system first, parts work made simple.
Nervous System First
Calm first, clarity second. I start with regulation — helping your nervous system feel safe before diving into deeper work.
Parts Work & Trauma Healing
Using Internal Family Systems (IFS), I explore the different parts of you — the critic, the protector, the wounded one — with compassion.
Shame-Sensitive Healing
You don’t need to perform or pretend. I work at a pace that feels safe, not rushed. No bad parts, just parts trying to help.
Real-Life Recovery
As someone in long-term recovery myself, I understand the journey. You can rebuild from anywhere — and I’ll meet you where you are.
Practical Tiny Steps
Micro-habits and small changes that actually stick. I’m not trying to fix everything at once; I focus on building momentum that lasts.
Human, Real-Talk Tone
No clinical jargon or silent staring. I’ll explain what’s happening in plain English and work collaboratively with you.
Anxiety / The Spiral Map
Watch one spiral — and where it can change.
Pick a moment and follow it through the four stages.
A delayed textA change in toneA decision you're afraid to get wrongA mistake at work
- 01Trigger
- 02Body alarm
- 03Anxious story
- 04Reactive behavior
Trigger
They haven’t replied in three hours.
Body alarm
Chest tightens. Can't focus.
Anxious story
They’re upset with me. I did something wrong.
Reactive behavior
Reread the thread. Send a ‘just checking in.’ Ask a friend if it's fine.
The relief never lasts — and the loop runs again.
Show where it can change
- Body alarmNervous system first — calm the body before arguing with the thought.
- Anxious storyGet curious about the part that's writing the story, instead of believing it.
- Reactive behaviorTry a “good enough” step instead of another round of reassurance.
Create new perspectives
An example for education — not a diagnosis or a substitute for therapy. In crisis? Call or text 988.
About John
All Parts of You Are Welcome Here
Hi, I'm John. If you're anxious, overwhelmed, hard on yourself, or feeling stuck in old patterns you can't seem to shake, you're not alone — and you're not "too much."
I'm an IFS-trained therapist who blends nervous system education, parts work, and practical habit support with CBT, mindfulness-based strategies, and attachment-focused work.
My style is casual, honest, and human. I don't sit back silently and stare at you. I respect that it takes time to feel safe with a therapist, and I see my relationship with you as the foundation of the work.
I've lived with my own anxiety, depression, and emotional pain, and I'm in long-term recovery from addiction and homelessness. Those experiences shaped how I see this work: your symptoms aren't just problems to get rid of — they're signals from parts of you that have been trying to cope and survive.
Credentials & Licenses
- Licensed Clinical Social Worker (LCSW)
- Licensed Clinical Drug and Alcohol Counselor (LCADC)
- IFS-Trained Therapist (Internal Family Systems)
- Licensed in New Jersey, Pennsylvania, New Hampshire & Maine
What You Might Expect
Realistic outcomes from someone who gets it. Here's what I can help you work toward.
Feel Calmer
Regulate your nervous system and find moments of peace
Understand Your Inner World
Get curious about your parts without judgment
Stop Harsh Self-Talk
Soften the inner critic and practice self-compassion
Break Emotional Loops
Interrupt old patterns and create new responses
Improve Communication
Show up more authentically in relationships
Build Steady Routines
Create micro-habits for self-care that actually stick
Heal Shame
Work through shame with a therapist who gets it
Make Decisions with Clarity
Trust yourself and move forward with confidence
Send an inquiry
Share a little about what you are looking for, and the practice can follow up with the practical details.
Ready to Take the First Step?
Start with a free 15-minute video consultation. It's a chance to share what you're going through, ask questions, and see if this feels like a good fit — no pressure, no commitment.