Have you ever found yourself stuck in a spiral of worry, overthinking a conversation or imagining the worst-case scenario? You’re not alone. Many people who seek therapy in Philadelphia describe anxiety as a sense of being mentally "hijacked" by their own thoughts. One of the most effective, evidence-based tools we can use to interrupt this pattern is mindfulness meditation.

Why is it so hard to let go of the need to be perfect? Why do we measure our worth by productivity, image, or approval? These are the questions Brené Brown explores in The Gifts of Imperfection, a book that has deeply resonated with many of my therapy clients in Philadelphia who struggle with self-doubt, over-functioning, or the inner voice that says "never enough."

Have you ever been told you're "too hard on yourself"—but it feels like lowering the bar just isn’t an option? Perfectionism can feel like a double-edged sword: it pushes us to achieve, but often leaves us feeling inadequate, anxious, or chronically exhausted.

Do you ever feel like part of you knows better, but you still react in a way that doesn’t serve you? Many high-functioning, insightful people still find themselves stuck in self-sabotaging behaviors—especially in moments of stress, conflict, or vulnerability. Understanding the dynamic between what Terry Real calls the "Adaptive Child" and the "Wise Adult" can offer a powerful lens on these patterns.

Have you ever wondered why some people seem to bounce back from setbacks more easily than others? These are the questions tackled in The Resilience Factor —a book that blends psychological research with actionable tools to help readers build a more resilient mindset.

Many of us find ourselves repeating the same conflicts in romantic or long-term relationships, wondering why communication seems to break down so quickly. One powerful and research-backed framework for understanding these patterns comes from psychologist Dr. John Gottman, who coined the term "The Four Horsemen of the Apocalypse" to describe four key behaviors that predict relationship distress.

Many adults find themselves navigating anxiety, relationship conflict, self-doubt, or emotional numbness without fully understanding where those patterns began. Growing up with emotionally immature parents often requires children to suppress their own emotions, anticipate others’ moods, and take on adult-like roles.

Attachment theory is one of the most widely used frameworks in therapy for understanding relationship patterns. It offers powerful insight into why certain dynamics keep repeating, why you might feel stuck or unseen in relationships, and how to build stronger, more secure bonds.

IFS, or Internal Family Systems therapy, is based on the idea that the mind is made up of different "parts," and that problems arise when these parts are in conflict. Rather than trying to silence or get rid of these inner voices, IFS helps you understand and work with them in a respectful, healing way.

A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. Learn 10 tools to keep them at bay.

It’s easy to confuse burnout with depression—but they’re not the same, and understanding the difference can help you take a more effective next step toward feeling like yourself again.

CBT is a structured, goal-oriented form of talk therapy that helps you understand and change patterns in your thinking and behavior.

OCD is defined by unwanted thoughts and compulsive behaviors. We wrap up our series outlining the sub-types of OCD.

Obsessive Bad Thoughts are defined by unwanted, intrusive thoughts that feel distressing and inconsistent with your values.

Perfectionism OCD or Symmetry/Ordering OCD results in cycles of arranging, correcting, or repeating tasks until they’re perfect, this post is for you. I’ll explain how this form of OCD works, what it looks like in everyday life, and how therapy for OCD can help.

At Philadelphia Talk Therapy, I specialize in working with people who are navigating OCD and related challenges. If you’re ready to take the next step, I’d be honored to work with you. Reach out today to learn more about how OCD therapy can support your healing.

Contamination OCD is characterized by persistent fears of becoming contaminated by germs, dirt, chemicals, or other substances that might cause harm.

Pure-O engage in mental rituals to alleviate anxiety. These may include excessive rumination, seeking reassurance, mental reviewing, or thought neutralization. While compulsions in Pure-O are less apparent, they can be just as disruptive and time-consuming as physical compulsions.

Obsessive-Compulsive Disorder (OCD) is often misunderstood, reduced in popular culture to quirks about cleanliness or perfectionism. In reality, OCD is a complex mental health condition that can significantly impact a person’s daily life.

As the days grow darker and colder, many of us experience mental health struggles—from "winter blues" to Seasonal Affective Disorder (SAD). Learn about the challenges posed by the winter months and actionable steps to help combat their effects.