Online Therapy for Anxiety and Perfectionism in Philadelphia and Beyond
Let’s find your happy.
People tell you to stop worrying so much or just let it go. But if it was that simple, you would have done that already. Your mind is constantly on, replaying bad memories or imagining everything going wrong. You work hard to make sure everything is ok, maybe even perfect, and you’re positive that there was something you could have done when it isn’t. It’s not that you don’t want to relax; you just can’t. You try to ignore the thoughts and feelings, but the more you try to push them away, the more space they take up. Sometimes the anxiety seems out of control and you feel panicked, often at the worst times - like when you’re starting a presentation or while you’re out at a restaurant eating dinner. But that’s not the only problem. At some point you realize that the anxiety is carving into your life and taking away pieces of it. You’re missing out on things, important things. How can your days feel so full and yet life feel so unfulfilling?
After treatment for anxiety and perfectionism:
Explore how the past has influenced you and work through difficult memories that may still be affecting your present. We'll create a safe space to process experiences that have shaped your anxiety, perfectionism, or trauma responses, helping you understand the connections between what happened then and how you cope now.
Learn new ways to interact with your thoughts that actually help, rather than getting caught in cycles of rumination, catastrophizing, or trying to think your way out of anxiety. You'll develop skills to recognize unhelpful thought patterns, challenge perfectionistic thinking, and create distance from the constant mental chatter that keeps you stuck.
Practice shifting emotions with coping skills that work in the moment when anxiety feels overwhelming. This includes learning grounding techniques, breathing exercises, mindfulness practices, and other strategies to calm your nervous system and manage intense feelings before they spiral out of control.
Form strong habits for self-care that support your mental health and help prevent burnout. We'll work on building sustainable routines around sleep, rest, boundaries, and activities that genuinely restore you - not just another to-do list item to perfect, but actual nourishment for your well-being.
Cope with panic by understanding what's happening in your body during panic attacks and learning techniques to ride them out without fear taking over. You'll discover that panic attacks, while terrifying, aren't dangerous, and that you have more control over your response than you might think.
Identify what's meaningful to you and set goals to work toward those values, so that your life isn't dictated by anxiety or the pursuit of perfection. We'll clarify what actually matters to you - whether that's relationships, creativity, career fulfillment, or personal growth - and create concrete steps to live more aligned with those values rather than constantly trying to meet impossible standards or avoid discomfort.
With anxiety and perfectionism:
You make an appointment with your doctor because you've had times when you feel like you can't breathe, your chest hurts, and you're convinced something is seriously wrong with your heart, only to have them tell you it's a panic attack and you need to learn to relax. But how are you supposed to relax when your body feels like it's in actual danger?
Your mind is racing and there's no stopping it. You can't focus on anything because you're worrying about everything - work deadlines, what you said in that conversation three days ago, whether people are upset with you, things that haven't even happened yet. The constant mental noise is exhausting and you can't remember the last time your brain felt quiet.
You're spending days on projects that should take hours - writing, reading, rewriting, rereading. You keep changing little things, getting lost in every detail and feeling very uncomfortable if it's not perfect. You know you're overdoing it, but the thought of submitting something that's less than flawless fills you with dread. Meanwhile, deadlines are slipping and you're falling behind on everything else.
You really want a relationship but the trauma of that night just makes it seem too scary to date. Sometimes it feels like it's happening all over again - the flashbacks, the physical sensations, the overwhelming fear - and it's definitely impacting your sleep. What if this never goes away? What if you can never trust anyone again?
You've cancelled plans with friends for the third time this month because the anxiety about going out feels unbearable. You want to be social, but between worrying about what to wear, what to say, how you'll be perceived, and whether something will go wrong, it's easier to just stay home. You're lonely, but the thought of actually showing up somewhere makes your stomach turn.
You lie awake at night replaying every mistake you've made, every awkward moment, every time you think you disappointed someone. Your inner critic has a running commentary on everything you do, and no accomplishment ever feels good enough. You're exhausted from trying to meet impossible standards that somehow keep getting higher.
How therapy for anxiety and perfectionism works
Imagine falling asleep peacefully, your usual torrent of thoughts is just a trickle. You wake up refreshed and although your day is busy, you’re actually looking forward to it! It’s filled with things that feel important to you. As you scan your schedule, you notice that your usual feelings of dread aren’t there and your body is surprisingly relaxed. It almost feels weird to not be tense, stressed, and on overdrive. But it’s a nice weird. Yes, this is possible! I will help you live better, by working through whatever is holding you back, teaching you new ways to respond to the thoughts and feelings you don’t want, and supporting you in moving toward the things that give your life meaning. Over time, you realize that the more you focus on what’s important and stop trying to get rid of your anxiety, the more the anxiety loosens up its hold and leaves you free to feel other things.
Generalized Anxiety
Generalized Anxiety Disorder (GAD) involves persistent, excessive worry about everyday things - work, health, relationships, finances, or even minor matters like being late or making mistakes. People with GAD often describe their minds as constantly racing, unable to shut off the stream of "what ifs" even when they know the worry is disproportionate to the actual situation. This chronic anxiety often comes with physical symptoms like tension, fatigue, difficulty concentrating, irritability, and sleep problems, all of which take a toll on overall well-being and quality of life.
Recovery from GAD is possible with the right support. Therapy helps you break the cycle of worry, challenge the catastrophic thinking patterns that fuel anxiety, and develop healthier ways to cope with uncertainty and stress. We'll work on calming your nervous system, improving your ability to focus and be present, and addressing any underlying issues like perfectionism, past experiences, or other factors contributing to the anxiety. While it takes time and practice, many people successfully manage GAD and go on to live calmer, more fulfilling lives where worry no longer runs the show.
Panic Attacks
Panic Disorder is characterized by unexpected panic attacks - sudden surges of intense fear that come out of nowhere, bringing terrifying physical sensations like your heart pounding, difficulty breathing, dizziness, chest pain, or feeling like you're losing control or dying. What makes panic disorder particularly debilitating isn't just the attacks themselves, but the constant fear of having another one. This fear often leads to avoiding places or situations where panic has struck before, or anywhere escape might be difficult - eventually reshaping your entire life around trying to prevent the next attack.
Breaking free from panic disorder is absolutely possible. Treatment helps you understand what's actually happening during a panic attack and why, despite how it feels, you're not in danger. You'll learn techniques to interrupt the panic cycle, stay grounded when symptoms start, and most importantly, stop fearing the fear itself. We'll work on gradually facing situations you've been avoiding, rebuilding trust in your body, and exploring whether stress, trauma, or other factors are contributing to your vulnerability to panic. With the right tools and support, many people reach a point where panic attacks become rare or stop entirely, and even when anxiety shows up, it no longer has the power to derail their lives.
Social Anxiety
Social Anxiety Disorder involves intense fear and self-consciousness in social situations, driven by worries about being judged or embarrassed. People with social anxiety often avoid gatherings, speaking up in groups, meeting new people, or everyday interactions like making phone calls or eating in public. The fear isn't just about discomfort - it can trigger panic-like symptoms including racing heart, sweating, trembling, and mental blanks. This condition can significantly limit career opportunities, friendships, and experiences, leaving people feeling isolated and frustrated by how much anxiety controls their choices.
Recovery from social anxiety is achievable. Therapy helps you challenge the harsh judgments and assumptions you make about how others perceive you, develop confidence through gradual exposure to feared situations, and learn skills to manage anxiety in the moment. We'll work on quieting your inner critic, building genuine self-acceptance, and addressing any underlying issues like perfectionism, past experiences of rejection or bullying, or beliefs about your worth. Many people successfully overcome social anxiety and build meaningful connections, pursue opportunities they once avoided, and feel genuinely comfortable around others.
Trauma
Trauma occurs when overwhelming experiences stick with you, leaving lasting impacts on how you feel, think, and move through the world. Whether it's a single devastating event or prolonged exposure to harm, trauma can show up in many ways - intrusive memories or flashbacks, hypervigilance and feeling constantly on edge, emotional numbness or disconnection, difficulty trusting others, or intense reactions to reminders of what happened. Your nervous system may feel stuck in survival mode, making it hard to feel safe even when the danger has passed.
Healing from trauma is possible, though it requires patience and the right approach. Therapy provides a safe space to process what happened at a pace that feels manageable, helping you make sense of your experiences without being retraumatized. You'll learn to regulate your nervous system, reconnect with your body in ways that feel safe, and develop skills to manage triggers and intense emotions when they arise. We'll work on rebuilding your sense of safety and control, addressing shame or self-blame that often accompanies trauma, and helping you reclaim parts of yourself that feel lost. While healing isn't linear and the past can't be erased, many people move through trauma to build lives defined by their resilience, strength, and capacity for growth.
Frequently Asked Questions
How do I know if my anxiety or perfectionism is bad enough to need therapy?
If it's interfering with your life - causing you to avoid things that matter, taking up significant mental energy, affecting your relationships, preventing you from meeting deadlines, impacting your sleep, or just making you miserable - then it's worth addressing. You don't have to wait until things are unbearable. Therapy can help you before patterns become more entrenched, and getting support early often means faster progress.
What types of therapy do you use for anxiety or perfectionism?
I draw from several evidence-based approaches including Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness-based techniques. The specific approach depends on what you're dealing with and what resonates with you. For some people, we focus heavily on challenging thought patterns; for others, we emphasize building tolerance for discomfort and uncertainty; and often it's a combination.
What's the difference between being a high achiever and being a perfectionist?
High achievers set ambitious goals and feel satisfied when they meet them, even if things aren't perfect. Perfectionists set impossible standards, feel like failures even when they succeed, and are driven more by fear of making mistakes than by genuine satisfaction or passion. Perfectionism often involves procrastination, excessive time spent on tasks, difficulty finishing projects, and harsh self-criticism that high achievers don't typically experience.
Will therapy make me less motivated or successful?
Not at all. Therapy helps you achieve things in healthier, more sustainable ways. You'll still be driven and capable - you just won't be running on anxiety and self-criticism anymore. Many people find they're actually more productive and creative when they're not paralyzed by fear of failure or spending excessive time trying to make everything flawless.
My trauma happened years ago. Can therapy still help?
Definitely. It’s very common to work on old trauma(s) in therapy; sometimes therapy wasn’t an option right after a trauma, or sometimes you just weren’t ready. We use the same types of treatments and they work with just as much efficacy.
What if I don’t want to talk about my trauma? Do I have to?
You never have to talk about or do anything you don’t want to in therapy. You can always say no. Please know that we won’t ask you to do anything we don’t think you’re ready to do, and our goal is to create a safe space for you to approach difficult topics.