Individual Therapy: Feel Better, Day by Day
Secure telehealth for Individual Therapy in NJ, NY & CT. A focused one-to-one space to learn skills, untangle unhelpful patterns, and feel more like yourself with clear goals and practical, collaborative tools.
Anxiety · Depression · Stress
Therapy, Made Practical
Useful care, curious listening, real representation, and ethics. Individual Therapy in NJ, NY & CT designed for real life.
Evidence-based, real-world tools
Evidence-based strategies including CBT, ERP, and mindfulness, built for real life with simple practices between sessions.
Care that fits life
Skip the commute and meet via secure telehealth across NJ, NY, and CT. Evening options available, with limited in-person at Rutherford, NJ if available.
Personalized, measurable progress
We co-create goals, track what works, and adjust your plan so change sticks and momentum grows.
Anxiety: understand the cycle and step out of it
Anxiety often stems from intolerance of uncertainty, positive beliefs about worry, and avoidance patterns that keep the cycle going. Understanding these patterns is the first step to breaking free.
How we help:
Thought reframing techniques to challenge anxious thinking
Gradual exposure exercises to build confidence
Skills that replace avoidance with effective action
Depression: move from stuck to steady
Depression creates a loop: low energy leads to harsh self-beliefs ("I must always succeed"), which leads to withdrawal, which reinforces the low energy. Breaking this cycle requires gentle, strategic action.
How we help:
Right-sized actions that build momentum without overwhelm
Self-compassion practices to counter harsh inner criticism
Routines that rebuild energy and connection
Stress: widen your window of tolerance
Your window of tolerance is the zone where your body and mind feel steady. Chronic stress can shrink that zone so small things feel big. We’ll help you notice cues, regulate in the moment, and steadily widen your window.
How we help:
Mind-body regulation techniques for immediate relief
Lifestyle habits that support nervous system health
Strategic plan to gradually expand your window of tolerance
Why choose individual therapy in Rutherford?
Located in the heart of Bergen County, our Rutherford office serves clients from Lyndhurst, East Rutherford, Carlstadt, and throughout the Meadowlands area. Whether you're commuting from the Rutherford train station or prefer the convenience of telehealth from your home in Wood-Ridge or Wallington, we offer flexible options that fit your schedule.
Testimonials
What clients are saying about working with us: compassionate care, practical change, steady progress.
“Dionne is an absolutely amazing therapist—and an even better human being. She helped me immensely through multiple losses. Her calm, caring presence and direct, honest guidance made all the difference. She truly cares.”
“Dionne has demonstrated a remarkable balance of fairness, directness, and empathy… Her compassionate listening ensured we felt heard and never judged… Her thoughtful questions encouraged meaningful self-reflection… We gained clarity and practical tools that strengthened our marriage.”
“Living Optimally has been exceptional. Dionne creates a safe, comfortable space, offers specific and practical feedback, and holds you kindly accountable. Sessions are well-prepared and engaging, scheduling is flexible, and the tools we practice have led to real, positive change.””
All testimonials are anonymized to protect client privacy.
How Our Approach Works
Four simple steps that bring calm and momentum at home.
Free Consult
A 30 minute call to confirm fit, clarify goals, and choose next steps together.
First Session
We map priorities, set a realistic plan, and schedule your next visit.
Practice Weekly
You learn skills, practice between sessions, and track small wins.
Maintain
We check progress, adjust tools, and taper sessions when you are ready.
Telehealth across NJ · NY · CT · Limited in-person in Rutherford, NJ
Frequently Asked Questions
Quick answers about individual therapy in NJ, NY & CT; insurance, telehealth, and who we help.
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We set clear goals, learn skills, and practice them in real life. Sessions are collaborative and focused on what matters this week.
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Yes. Secure telehealth for clients in New Jersey, New York, and Connecticut. In-person sessions available at Rutherford, NJ if noted.
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Many notice changes in 3–6 sessions; total length depends on your goals. We review progress regularly.
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We are self-pay and not in-network with insurance. If you have out-of-network (OON) benefits, we’ll provide a monthly superbill you can submit to your plan for possible partial reimbursement. HSA/FSA cards are typically accepted.
Coverage varies by plan and diagnosis; reimbursement isn’t guaranteed. For details, call your insurer and ask about OON mental health benefits for telehealth in NJ/NY/CT. You can also see our Rates & Insurance page for a quick script.
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CBT, Exposure and Response Prevention (ERP), mindfulness-based strategies, and motivational interviewing.
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For the fastest response, book a free consultation or send a message through the secure contact form. You can also call or text (732) 201-6325. We reply within one business day.
(Please note: If you’re in crisis, call 988 or 911, or go to the nearest emergency room.)
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A free 30 minute consultation is ideal if you have questions about fit, scheduling, or our approach. If you’re ready to begin, complete the secure intake and choose the first available appointment; we’ll confirm by email and review next steps.
Ready to get started?
Take the first step toward feeling more like yourself with individual therapy in NJ, NY & CT. Book your free 30-minute telehealth consultation today.
