Online Anxiety Therapy for Adults in Maine & New Hampshire
If your mind won’t slow down, your body feels tense for no clear reason, or you’re worried about things you can’t control, you’re not alone, and it isn’t a character flaw. Anxiety is one of the most common reasons people come to therapy, and it responds well to treatment.
I provide online anxiety therapy for adults in Maine and New Hampshire. I use evidence-based approaches, including CBT, DBT, and EMDR, combined with mindfulness and body-based practices, to help you feel calmer and more in control.
What is anxiety?
Anxiety is your body’s alarm system. It’s meant to protect you by getting you ready to deal with a threat. It becomes a problem when the alarm goes off too often, too loudly, or when there’s no real danger, so you feel on edge most of the time.
Everyone feels anxious sometimes. Anxiety becomes something worth getting help for when it’s persistent, hard to control, and getting in the way of sleep, work, relationships, or enjoying your life. For a diagnosis like generalized anxiety disorder, clinicians generally look for excessive worry on most days for at least six months, along with symptoms like restlessness, fatigue, trouble concentrating, muscle tension, irritability, or sleep problems. Only a licensed professional can diagnose it, but you don’t need a diagnosis to start therapy.
Common signs of anxiety
Anxiety shows up in your thoughts, your body, and your behavior.
In your thoughts
- Constant worry or “what if” thinking
- Overthinking conversations and decisions
- Expecting the worst
- Trouble turning your mind off, especially at night
In your body
- A racing heart, tight chest, or shallow breathing
- Muscle tension, headaches, or stomach trouble
- Feeling keyed up, jumpy, or tired all the time
- Trouble sleeping
In your behavior
- Needing reassurance
- Avoiding things that feel stressful
- Overpreparing or perfectionism
- Putting things off, then rushing
- Struggling to relax, even when nothing is wrong
High-functioning anxiety
Some people with anxiety look fine on the outside. You’re reliable, organized, and good at your job, and on the inside you’re running on worry. High-functioning anxiety isn’t an official diagnosis, but it’s a real experience, and it’s very common in people who feel they have to hold everything together. Because you’re getting things done, it’s easy to miss, including by you.
What kinds of anxiety do I work with?
I work with adults who experience:
- Ongoing worry and overthinking (often called generalized anxiety)
- High-functioning anxiety and perfectionism
- Relationship anxiety and anxious attachment
- Anxiety tied to trauma or past experiences
- Anxiety during life transitions, including pregnancy and the postpartum period
What I don’t treat: I don’t treat specific phobias or obsessive-compulsive disorder (OCD). Those conditions respond best to specialized treatments, such as exposure-based therapy. If that’s what you’re facing, I’m happy to help you find the right therapist.
Why does anxiety happen?
There’s rarely one cause. Anxiety often comes from a mix of things:
- Past experiences, including trauma, painful relationships, or growing up in an unpredictable environment
- Temperament and genetics, since anxiety tends to run in families
- Current stress, such as work, caregiving, money, or big life changes
- Learned patterns, like perfectionism, people-pleasing, or always staying on guard
- Physical factors, including sleep, hormones, health conditions, and substances like caffeine
Understanding what’s driving your anxiety helps us choose the right approach.
How I treat anxiety
I use a blend of evidence-based therapies and tailor them to you. Here’s what each one does.
Cognitive behavioral therapy (CBT)
CBT helps you notice the thoughts and habits that keep anxiety going, then test and change them. For example, we might look at the “what if” thoughts that spiral, and practice responding to them differently. CBT is one of the most researched treatments for anxiety, and it gives you skills you can keep using after therapy ends.
Dialectical behavior therapy (DBT) skills
DBT teaches practical skills for handling intense emotions. It includes mindfulness, distress tolerance (getting through hard moments without making them worse), emotion regulation, and communication skills. If anxiety leaves you feeling overwhelmed or reactive, DBT skills can give you something to do in the moment.
EMDR therapy
EMDR helps your brain process painful experiences that are still affecting you. If your anxiety is connected to past events, such as trauma, difficult relationships, or earlier experiences that taught you the world isn’t safe, EMDR can help those memories lose their emotional charge. You can read more in my blog to what EMDR therapy is here.
Mindfulness and body-based practices
Anxiety lives in the body as well as the mind. I include mindfulness and body-based tools, like grounding and breathing practices, to help you notice anxiety earlier and calm your nervous system.
How do I know which approach is right for me?
We figure it out together. In our first sessions, I’ll learn about what you’re dealing with and what you want to change. Some people start with CBT and DBT skills to feel steadier day to day, and add EMDR when old experiences are driving the anxiety. Others lean on one approach more than another. We’ll adjust as we go.
What to expect in online therapy
- A free 15-minute consultation to talk about what you’re facing and see if we’re a good fit
- Sessions over secure video, from a place that feels comfortable to you
- A collaborative approach. I’ll explain what we’re doing and why, and you set the pace
- Skills to practice between sessions, so progress doesn’t depend only on the hour we spend together
I provide therapy to adults who are located in Maine or New Hampshire at the time of the session.
Frequently asked questions
What’s the difference between anxiety and stress?
Stress is a response to a specific pressure and usually fades when the situation does. Anxiety tends to stick around, even when the pressure has passed, and often involves worry about things that might happen.
Does CBT work for anxiety?
Yes. CBT is one of the best-studied treatments for anxiety and is often the first choice. It helps most when you practice the skills between sessions.
Can EMDR help with anxiety?
It can, especially when anxiety is linked to trauma or painful past experiences. EMDR has the strongest research for PTSD, and many therapists also use it when anxiety has roots in earlier events. We’d talk about whether it fits your situation.
What is DBT, and is it only for people with certain diagnoses?
DBT was originally developed for people with intense emotional struggles, but its skills are widely used for anyone who feels overwhelmed by emotions. I use the skills as tools that fit what you need.
Can online therapy really help with anxiety?
Yes. Research on telehealth therapy for anxiety is generally encouraging, and many people find it easier to be consistent when they don’t have to travel.
How long does anxiety therapy take?
It depends on what you’re dealing with and what you want. Some people feel relief within a few months, while deeper or longer-standing anxiety takes more time. We’ll review progress together along the way.
Do I need a diagnosis to start therapy?
No. If anxiety is getting in the way of your life, that’s reason enough to reach out.
Do you prescribe medication?
No. I provide therapy. If medication might help, I can work with your doctor or psychiatric prescriber with a release of information on file.
Do you treat phobias or OCD?
No. These conditions benefit from specialized, exposure-based treatment. If you’re struggling with either, I’ll help you find a provider who focuses on them.
Do you take insurance?
See this page for more information!
Ready to feel calmer?
You don’t have to be stronger. You need support. If you’re ready to talk, I offer a free consultation for adults in Maine and New Hampshire.
If you’re in crisis or having thoughts of harming yourself, call or text 988. This page is for education and isn’t a substitute for professional mental health care.