Therapy for high-achieving adults navigating anxiety, depression & insomnia

You Don't Have to Keep Managing This Alone.

Schedule a free consultation
Learn more
A woman with dark hair and glasses, wearing a blue top, resting her head on her right hand and smiling softly.

I'm Hafina Allen, a licensed clinical social worker specializing in anxiety, depression, and insomnia for adults who hold themselves to a high standard. My approach is warm, collaborative, and rooted in evidence-based methods, primarily Cognitive Behavioral Therapy (CBT), so you get both a supportive space and practical tools you can actually use.

I work entirely via telehealth, which means wherever you are in New York, New Jersey, Florida, Connecticut, Illinois, New Hampshire or North Dakota, quality therapy is only a click away.

"You've built a life that looks good from the outside.

I'm here for what's happening on the inside."

Read more about me

How I can help

I work with adults facing the challenges that come with high expectations of themselves, their work, and their lives.

  • A woman sitting on a couch holding her head in distress, with a park or outdoor view visible through the window in the background.

    Anxiety & perfectionism

    For the overthinker who can't turn their brain off and the high-achiever whose standards are quietly exhausting them.

    Learn More
  • A woman with brown hair wearing a blue long-sleeve shirt sitting on a couch, hugging a beige pillow and resting her head on it with her eyes closed.

    Depression & low mood

    When motivation fades, joy feels distant, and going through the motions is the best you can manage right now.

    Learn More
  • A woman lying on her side in bed with a worried expression, resting her head on a pillow, with an alarm clock showing 6:03 in the foreground.

    Insomnia & sleep issues

    When your body is exhausted but your mind won't stop CBT-I is the gold-standard, non-medication approach to lasting sleep.

    Learn More
A stack of six smooth stones balanced on a rocky surface against a cloudy sky.
Person sitting by a large window, looking outside, with legs bent and arms wrapped around knees.
Stylized gray wave with a smooth, flowing shape.

What working together looks like

  • Free 15-min call: We talk briefly about what's going on and whether working together feels like the right fit. No pressure, no commitment.

  • First session: We dig into your history, your goals, and what you actually want to change. You'll leave with a clearer sense of what therapy will look like.

  • Ongoing sessions: Weekly or biweekly telehealth sessions with practical tools and real progress on a schedule that fits your life.

SCHEDULE A CONSULTATION
Close-up of a hand with painted nails gently touching water surface at sunset or sunrise, creating ripples on the calm water.

You might be a good fit if…

  • You're a high-achiever who appears fine on the outside but is quietly struggling

  • You want a therapist who is warm but also practical and direct

  • You're exhausted by anxiety, low mood, sleepless nights, or all three

  • You're ready to do the work, not just talk about doing the work

  • You value flexibility, telehealth fits your busy schedule

  • You're an adult in NY, NJ, FL, CT, IL, NH or ND

SCHEDULE A CONSULTATION

Taking the first step is the hardest part.

You don't have to have it all figured out before reaching out.

A free 15-minute call is just a conversation, low pressure, no commitment.

Telehealth · NY · NJ · FL · CT · IL · ND · NH

SCHEDULE A CONSULTATION