If your mind won't slow down, your chest feels tight, or you're tired of holding it all together, you're not alone, and nothing is wrong with you. Anxiety is one of the most common reasons people reach out for help.
I'm Dr. Avi Sanders, a licensed clinical psychologist. I offer anxiety therapy online in New Jersey and New York, and in person in Short Hills, NJ. My work brings together parts work (Internal Family Systems), the body and nervous system, and practical skills, so that we reach more than the thoughts.
Anxiety doesn't always look like panic. You might recognize some of these:
If several of these sound familiar, there's usually a reason. Anxiety tends to be a part of us that is working very hard to keep us safe.
Most of us are taught to push anxiety away. But fighting a feeling often makes it louder, because your nervous system reads the struggle as more proof that something is wrong.
It's a bit like a friend trying to warn you about danger. If you keep ignoring them, they get louder, because they care about you. Your anxious part works the same way. When it feels heard, it often doesn't need to shout.
Parts work (Internal Family Systems). I'm certified in IFS. We get curious about the anxious part of you instead of fighting it, and we learn what it is trying to protect you from.
The body and nervous system. Anxiety lives in your breath, your chest, your stomach, and your sleep. We pay attention to what your body is doing and learn ways to help it settle. I hold a certificate in somatic psychotherapy for trauma.
Practical skills. Using acceptance-based skills (ACT), we work on changing your relationship with anxiety, not just trying to get rid of it. You'll leave sessions with something specific to try.
Sessions are collaborative. I won't hand you a script or tell you what to do, and we go at a pace that feels safe. You decide how much of your story we tell, and when.
I work with individuals and couples. Many people come to me with anxiety, stress, burnout, panic, or worry that has roots in earlier experiences. Some come as couples because anxiety keeps showing up in the relationship, in the same argument or the same distance. If you're not sure which fits, we can sort that out together.
Online: secure video sessions for people in New Jersey, New York, and other PSYPACT states. You need to be physically located in one of those states during your session.
In person: Short Hills (Millburn Township), Essex County, NJ, for a small number of clients.
Fees, insurance (I provide a superbill), and how to begin are on my Work With Me page.
Will therapy get rid of my anxiety? The goal usually isn't zero anxiety. Anxiety is part of being human, and it exists to protect us. Many people find they feel less run by it as they understand it and relate to it differently. I can't promise a particular outcome, but we'll work together at a pace that feels safe.
Do I have to talk about everything that has happened to me? No. You decide how much of your story we tell, and when.
Can you prescribe medication? I'm a psychologist, so I don't prescribe medication. If you'd like to explore whether medication might help, we can talk about whether to involve your doctor or another prescriber.
Is online therapy as effective as in person? Many people find online sessions comfortable and convenient, and it lets us meet from wherever you feel safest. If you'd rather meet in person, I have a small in-person practice in Short Hills.
How soon will I hear back? I reply within 24 hours.
What if I'm in crisis? I'm not an emergency service. If you're in crisis or thinking about harming yourself, call or text 988 (in the US) or go to your nearest emergency room.
A short note is plenty. You don't need to explain everything, just a few sentences about what's going on. Contact me whenever you're ready, or read more about working together.
If you'd like to start on your own first, my self-paced Anxiety Management Course is built on the same body-and-parts approach.
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