Therapy for high-achieving adults navigating anxiety, depression, insomnia, OCD and Panic
You Don't Have to Keep Managing This Alone.
I’m Hafina Allen, a Licensed Clinical Social Worker specializing in anxiety, depression, insomnia, OCD and panic disorder for adults who hold themselves to a high standard. If you have been managing on your own for a while now, and quietly wondering whether things could actually be different, you are in the right place.
My approach is grounded in evidence-based methods, primarily Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), with specialized training in CBT-I for insomnia and i-CBT for OCD. Evidence-based means the approaches I use have been tested and proven to work, not just to help you cope with what is hard, but to actually change it. I believe you are the expert on your own life. My job is to give you the tools, and together we figure out how to put them to work in the context of your real life.
What I hear most from clients when they first reach out is some version of the same thing: they are tired of managing. Tired of holding it together while quietly struggling. Tired of anxiety that will not quiet down, sleep that will not come, or a mood that has flattened into something they barely recognize. What becomes possible when we work together is not just relief from those things, it is getting back the version of yourself that has the bandwidth to actually be present for the life you have built.
I work entirely via telehealth, which means wherever you are in New York, New Jersey, Connecticut, Florida, Illinois, North Dakota or New Hampshire, quality specialist therapy is just a click away.
You've built a life that looks good from the outside.
I'm here for what's happening on the inside.
How I can help
I work with adults facing the challenges that come with high expectations of themselves, their work, and their lives.
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Anxiety & perfectionism
For the overthinker who can't turn their brain off and the high-achiever whose standards are quietly exhausting them.
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Depression & low mood
When motivation fades, joy feels distant, and going through the motions is the best you can manage right now.
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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.
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OCD
When the doubt keeps coming back no matter how much you reason with it. I-CBT gets underneath the obsessive cycle rather than just managing the anxiety around it.
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Panic disorder
When panic attacks have started shaping what you do, where you go, and what you avoid. CBT breaks the cycle so panic stops running your life.
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Phobias
When a specific fear, flying, driving, needles or anything else has quietly started shrinking your world. ERP helps you take it back, one step at a time.
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.
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
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