I'm John — a therapist who helps anxious overthinkers, people in recovery, 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
If you're feeling anxious, ashamed, behind in life, or stuck in old patterns — you're in the right place.
Surface-level tips don't work when your nervous system is running the show. You want real understanding, not another checklist.
You're curious about the different "parts" of you — the inner critic, the people-pleaser, the perfectionist — and how they got there.
You don't need to perform or pretend here. All parts of you are welcome — even the ones you've been hiding.
Small, doable changes that fit your actual life and nervous system — not fight against it.
The same thoughts, behaviors, and relationship dynamics keep showing up — and you're ready to understand why.
Support that fits your real life — not an ideal version of you. A therapist who's human, not a textbook.
Real change without overwhelm. Nervous system first, parts work made simple.
Calm first, clarity second. We start with regulation — helping your nervous system feel safe before diving into deeper work.
Using Internal Family Systems (IFS), we explore the different parts of you — the critic, the protector, the wounded one — with compassion.
You don't need to perform or pretend. We work at a pace that feels safe, not rushed. No bad parts, just parts trying to help.
As someone in long-term recovery myself, I understand the journey. You can rebuild from anywhere — and I'll meet you where you are.
Micro-habits and small changes that actually stick. We're not trying to fix everything at once — just build momentum that lasts.
No clinical jargon or silent staring. I'll explain what's happening in plain English and work collaboratively with you.
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 our relationship 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.
Realistic outcomes from someone who gets it. Here's what we can work toward together.
Regulate your nervous system and find moments of peace
Get curious about your parts without judgment
Soften the inner critic and practice self-compassion
Interrupt old patterns and create new responses
Show up more authentically in relationships
Create micro-habits for self-care that actually stick
Work through shame with a therapist who gets it
Trust yourself and move forward with confidence
Start with a free 15-minute 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.