Urban Zen Integrative Therapy

Finding your Calm Amidst The Chaos

Integrative Yoga Therapy, Reiki, Oils, Nutrition

In 2009 I had the privilege of participating in the Urban Zen Foundation's Integrative Therapy Program. The UZIT program was a perfect fit for me because I enjoy expanding my knowledge and growing as a clinician so that I can offer quality and comprehensive care to my clients. My year-long Urban Zen journey was an attempt to explore a variety of integrative treatment modalities that would act as an adjunct to support my integrative psychotherapy practice in New York City. I graduated from the program with a 500-hour certification in integrative therapy and yoga therapy in addition to 200 hours of previously earned yoga training. I use these skills in an integrated manner working with clients managing pain and chronic illness as well as therapy clients who are healing from trauma, PTSD, anxiety symptoms, stress, addictions, and eating disorders. 

The program involved training in yoga therapy, nutrition, self-care, Reiki, contemplative care, and essential oils. All of these modalities together support the reduction of pain and anxiety. The objective and philosophy of the Urban Zen Integrative Therapy program is to train integrative therapists to work in private practices, corporate environments, hospitals, outpatient care centers, support groups, hospices, nursing, and medical schools to transform healthcare to integrate Eastern healing techniques with western medicine in a model that delivers compassionate and complementary care. 

In 2011, I was invited to return to the program as a mentor to new students. I am delighted to serve as a resource for anyone interested in the Urban Zen philosophy and can provide referrals to integrative practitioners in New York City and beyond. Currently, the Urban Zen Foundation collaborates with yoga studios such as Yoga Works, UCLA, and other hospitals throughout the country and teaching institutions such as Cleveland State and Kent State. While participating in Donna Karan's groundbreaking initiative, I had the honor of training with Rodney Yee, Colleen Saidman Yee, Richard Freeman, Richard Rosen, Geoffrey Roniger, Pamela Miles, Tracy Griffiths, Lena Falth, Koshin Paley Ellison, Robert Chodo Campbell and Roshi Joan Halifax. I completed clinical rotations at Beth Israel Medical Center. 

Our Integrative Therapy sessions may blend the following modalities:

  • Breathing techniques and meditation support

  • Essential oil therapy

  • Rest and relaxation techniques

  • Nutrition support and guidance

  • EMDR therapy for the resolution of trauma symptoms

  • Focusing-Oriented Therapy techniques

  • Mindfulness

  • Somatic Experiencing Skills

  • Contemplative care

  • Guided Imagery and body scans

In 2010, I was invited to return to the program as a mentor to new students. While participating in Donna Karan's groundbreaking initiative, I had the honor of training with Rodney Yee, Richard Freeman, Richard Rosen, Pamela Miles, and Roshi Joan Halifax. I completed clinical rotations at Beth Israel Medical Center and Hope Lodge. The Urban Zen Integrative Therapy partners with the following: Johnson & Johnson, Kent State University, Ohio State University, NYU Langone Medical Center, UCLA Health Center, NYZCCC, Cleveland State University, American Cancer Society, Gaiam, the Farber Center, and more.

What is Reiki?

I’ve been a 2nd degree Reiki practitioner for over 20 years. Reiki has enhanced my life and has allowed me to practice self-Reiki daily and to offer Reiki healing to others. Reiki is an important healing component of the Urban Zen Program and is offered in addition to other healing modalities to individuals seeking healing and self-care guidance. Reiki is a practice that focuses on energy healing, based on the idea that there is a universal life force energy that flows through all living things. The word "Reiki" comes from the Japanese words "rei" (meaning universal) and "ki" (meaning life force or energy), so it translates to "universal life force energy." Reiki is a subtle vibrational healing practice that gently promotes balance throughout the body, mind, and spirit. Repeated Reiki treatment strengthens that balance, and as balance is restored to the system, many symptoms resolve. Science does not yet know how Reiki works. Still, research evidence of Reiki’s benefits is shown to impact measurements such as decreased heart rate, reduced anxiety, pain, and depression, improved blood pressure, and strengthened immunity. Because Reiki restores balance, it can help a range of conditions, including, insomnia, depression, anxiety, asthma, heart disease, IBS, extreme fatigue, epilepsy, cancer, and many other chronic conditions. if you don’t have a chronic health condition, Reiki treatments can help you stay balanced and healthy longer.

My earliest introduction to Reiki was the Usui method, the most widely practiced form of Reiki, named after its founder, Mikao Usui, a Japanese Buddhist monk and healer. Usui Reiki is the foundation for most Reiki practices today and follows a system of energy healing passed down through a lineage of teachers and practitioners. It is based on the belief that a universal life force (often referred to as "ki" in Japanese, "chi" in Chinese, or "prana" in Indian traditions) flows through all living beings, and that this energy can be harnessed to promote healing, balance, and well-being. The idea is that when a person’s energy flow is blocked or disrupted, it can lead to physical, emotional, or mental imbalances. Reiki aims to clear those blockages and restore the natural energy flow, thereby promoting self-healing and balance.

the Reiki Session Process

  • Initial consultation - The session usually begins with a brief discussion of the person’s physical or emotional concerns. The practitioner may ask about any areas of discomfort or stress.

  • Positioning - The person receiving Reiki typically lies down fully clothed on a treatment table while the practitioner uses their hands in various positions on or near the body.

  • Energy transfer - The practitioner channels Reiki energy, and the person may experience sensations such as warmth, tingling, or deep relaxation. Some may not feel anything at all, but they may still benefit from the healing.

  • Duration - A typical Reiki session lasts between 45 minutes to an hour, though the length may vary depending on the practitioner and the needs of the client.

  • Aftercare: People often report feeling relaxed or even energized after a Reiki session, and the effects can continue to unfold over time.

Key Benefits of Reiki

While scientific research on Reiki is still limited, many people who have experienced it report positive outcomes. Some of the potential benefits of Reiki include:

  • Stress Reduction and Relaxation - Reiki is often used to promote deep relaxation and reduce stress. It can help calm the mind and body, leading to a state of tranquility that can support emotional healing.

  • Emotional Healing - Reiki is said to help release emotional blockages, which may lead to improvements in mood and mental clarity. Some individuals use Reiki as a tool for managing anxiety, depression, or emotional trauma.

  • Pain Relief - Reiki is sometimes used alongside conventional treatments to help alleviate pain, whether it’s chronic pain, recovery after surgery, or discomfort from illness. Some individuals report feeling less pain or tension after Reiki sessions.

  • Improved Sleep - The deep relaxation associated with Reiki can help people sleep better. It may be especially helpful for those struggling with insomnia or disturbed sleep due to stress or emotional distress.

  • Energy Boost and Vitality - Some people report feeling more energized and revitalized after a Reiki session. The energy flow promoted by Reiki can help improve overall vitality and a sense of well-being.

  • Spiritual Growth - Reiki can also be a tool for spiritual growth. Some people feel a deeper sense of connection with themselves or a greater sense of clarity in their life’s purpose after sessions.

  • Improved Mental Clarity - Reiki can help clear the mind, leading to better decision-making, focus, and emotional balance. It is often used to help overcome mental fog or confusion.

about Reiki Attunements and Training:

Reiki is typically passed on through a system of attunements, in which a Reiki master (a trained and experienced practitioner) helps a student open up their own energy channels to become a Reiki healer. There are generally three levels or degrees of Reiki training:

  • Level 1 (Shoden) - In this level, students learn to channel energy through their hands for self-healing and others. They are taught how to perform Reiki on the body and how to feel energy.

  • Level 2 (Okuden) - Also called the practitioner level, this level teaches students how to use symbols and mantras to focus and amplify the energy they channel. It also includes distant healing techniques, where Reiki can be sent to someone who is not physically present.

  • Level 3 (Shinpiden) - This is the master level, where students learn advanced techniques and receive the tools to teach Reiki to others. At this stage, students gain a deeper understanding of spiritual development and healing.

The Five Reiki Principles:

In addition to the healing techniques and practices, Usui Reiki is also guided by a set of ethical guidelines known as the Five Reiki Principles (also called the "Gokai" in Japanese). These principles are meant to help the practitioner live a balanced and harmonious life, and they are often recited daily as part of a Reiki practice. The principles are:

  • Just for today, I will not be angry.

  • Just for today, I will not worry.

  • Just for today, I will be grateful.

  • Just for today, I will do my work honestly.

  • Just for today, I will be kind to every living thing.

Is Reiki Scientifically Supported?

Reiki remains controversial in the scientific community because there is limited empirical evidence supporting its efficacy. While many people report positive experiences with Reiki, studies have yet to conclusively demonstrate how or why it works from a scientific standpoint.

However, research on Reiki has shown some promising results, particularly in terms of stress reduction, relaxation, and pain management. Many of the benefits of Reiki can be attributed to the placebo effect, the power of relaxation, and the mind-body connection, which are well-documented in psychology and alternative medicine.

Reiki and Self-Care:

Reiki is also used as a form of self-care. Many people practice Reiki themselves by placing their hands on specific parts of their bodies that are in need of healing or by using it to promote relaxation and clarity during times of stress.

What is a Restorative Yoga practice

Restorative yoga is a gentle, therapeutic practice that focuses on relaxation, deep rest, and healing by using props such as blankets, bolsters, blocks, and straps to support the body in passive poses. Unlike more physically demanding forms of yoga, restorative yoga encourages long holds in comfortable, supported positions, allowing the body and mind to deeply relax, release tension, and restore balance. It is particularly beneficial for healing both the mind and body, especially in today’s fast-paced, stress-filled world.

How Restorative Yoga Heals the Mind and Body

Deep Relaxation and Stress Relief

One of the core benefits of restorative yoga is its ability to activate the parasympathetic nervous system, often referred to as the "rest and digest" system. This is the opposite of the sympathetic nervous system, which is responsible for the body's stress response ("fight or flight").

  • Calming the Nervous System - In restorative yoga, poses are held for several minutes (sometimes up to 20 minutes), allowing the body to enter a deep state of relaxation. This extended time in each pose encourages the body to release tension and ease into stillness. This can significantly reduce levels of the stress hormone cortisol.

  • Breathing Techniques - Restorative yoga incorporates deep, slow breathing (often called diaphragmatic or belly breathing), which further helps activate the parasympathetic nervous system, promotes calmness, and reduces feelings of anxiety.

Mind Benefit: By slowing down and focusing on breathing and body awareness, restorative yoga helps quiet the mind, allowing it to release negative thoughts, worries, or mental distractions. This creates a profound sense of mental calm and emotional balance.

Promotes mind-body Healing and Recovery:

Restorative yoga is particularly helpful for healing both physical and emotional trauma, injury, or chronic conditions. The practice provides a gentle way to restore balance and promote healing:

  • Physical Healing - Because the body is supported in the poses, restorative yoga encourages deep relaxation without the risk of overexertion or strain. This can be particularly beneficial for individuals recovering from injury, surgery, or chronic pain conditions like back pain, arthritis, or fibromyalgia. The supportive nature of restorative poses reduces muscle tension, improves circulation, and promotes the body’s natural healing processes.

  • Mental and Emotional Healing - Restorative yoga offers a safe space for emotional release. Often, when the body relaxes deeply, emotional blockages and tension can surface. The stillness of the practice allows individuals to process and release stored emotions, such as grief, anxiety, or frustration, in a gentle and non-threatening way.

Mind and Body Benefit: Restorative yoga creates an opportunity for the body to heal physically while also providing emotional support and space for introspection. This combination of physical and emotional restoration fosters overall well-being and resilience.

Improved Sleep Quality

Restorative yoga is highly effective for those who struggle with insomnia or disrupted sleep due to stress or anxiety. By encouraging deep relaxation, the practice helps reduce the overstimulation of the nervous system which can keep people awake at night.

  • Relaxation Response - Deep breathing and long-held, passive poses promote a profound state of relaxation that can signal to the body that it is time to wind down and prepare for restful sleep. Regular practice of restorative yoga can improve both the quality and quantity of sleep by helping to reset the body’s natural sleep-wake cycle.

Mind and Body Benefit: As restorative yoga helps calm both body and mind, it prepares you for better, deeper sleep. A restful night’s sleep is crucial for emotional stability, physical recovery, cognitive function, and overall health.

Enhancing Flexibility and Mobility

Though restorative yoga is not typically focused on intense stretching, the gentle nature of the practice can help enhance flexibility and increase mobility in the joints and muscles.

  • Release of Tension: - The props used in restorative yoga (such as bolsters, blankets, and blocks) help support the body in poses, allowing muscles to release tension without strain. Holding supported poses for extended periods allows the muscles to relax deeply, which can increase flexibility over time.

  • Improved Posture and Alignment - Restorative yoga often involves poses that open up the chest, lengthen the spine, and encourage proper alignment, helping to counteract the effects of poor posture, which can be a major contributor to physical discomfort and tension.

Body Benefit: As your muscles and fascia (the connective tissue surrounding muscles) relax, you may notice improved range of motion and less stiffness, particularly in areas that tend to hold tension, such as the shoulders, lower back, and hips.

Balancing the Body’s Energy

Restorative yoga aligns with the principles of energy balance, similar to practices like acupuncture or Reiki, where energy (or "prana" in yoga) is thought to flow through the body. Blockages in this energy flow are thought to lead to physical or emotional discomfort.

  • Restoring Energy Flow - By practicing slow, mindful movements and holding supported poses, restorative yoga helps encourage the free flow of energy through the body. This can help address energetic blockages and restore a sense of vitality and balance.

Mind and Body Benefit: As the body and mind relax and energy is restored, you may feel more rejuvenated, mentally clear, and emotionally stable.

Mindfulness and Present-Moment Awareness

Restorative yoga encourages mindfulness—the practice of being fully present in the moment without judgment. As you hold each pose, the practice invites you to connect deeply with your breath, sensations in your body, and the thoughts that arise in your mind.

  • Cultivating Awareness - This form of yoga helps increase body awareness and cultivates the ability to tune in to your physical sensations and emotional state, which can support overall mental health.

  • Mind-Body Connection - The meditative quality of restorative yoga enhances the connection between mind and body. Being present in each moment during a session can lead to greater emotional clarity and a deeper sense of inner peace.

Mind and Body Benefit: Restorative yoga teaches you to observe your thoughts and feelings without getting caught up in them, leading to improved mental clarity, emotional regulation, and a greater sense of self-awareness.

Improved Circulation and Detoxification

The long-held, supported poses in restorative yoga allow blood to circulate more freely throughout the body. This gentle movement encourages oxygenation of the tissues, helping to flush out toxins and promote detoxification.

  • Improved Circulation - Restorative poses often involve gentle stretching and inversion (e.g., legs up the wall), which can help improve circulation, particularly to the lower extremities. This can be especially beneficial for individuals who have poor circulation or spend long periods sitting.

  • Detoxification - Increased circulation and deep relaxation can also aid in the detoxification process by supporting the lymphatic system, which is responsible for flushing out toxins from the body.

Body Benefit - Improved circulation can help boost energy levels, support the immune system, and aid in the body’s natural detoxification processes.

Conclusion: Restorative Yoga as a Path to mind-body Healing

Restorative yoga is a powerful, yet gentle practice that helps heal both the mind and body by promoting relaxation, reducing stress, enhancing flexibility, and fostering emotional balance. Whether you are recovering from physical strain, dealing with emotional stress, or simply looking for a way to restore balance to your life, restorative yoga offers a space for deep healing.

By practicing restorative yoga, you can create a nurturing environment for your body to relax, recharge, and rejuvenate. It is a healing practice that not only calms the mind but also supports the body's natural ability to heal, making it a valuable tool for long-term well-being. Whether practiced regularly or as a tool for recovery after stress or illness, restorative yoga can be a profound source of healing and self-care.

Mindfulness Practice

Developed more than two decades ago at the University of Massachusetts Medical Center by Jon Kabat-Zinn, Ph.D., mindfulness training helps a person live in the present moment to better handle the ups and downs of life. By intentionally bringing non-judgmental awareness to breathing, body sensations, moods, thoughts, and feelings--including fear, anger, frustration, desire, and self-doubt-–a person is better equipped to deal with the challenges of life. This very special kind of attentiveness enables one to acquire new insights about life situations, and in turn, develop ways to consciously respond, rather than react to the conditions of life.

How does one practice Mindfulness? People simply observe what arises in the body and mind, perceiving each experience as an event in their own field of awareness. This fuller, moment-to-moment, non-judgmental awareness known as Mindfulness frees one to make clearer and more attuned decisions. Most people report an increased ability to relax, greater resilience, more energy and enthusiasm for life, increased self-confidence, and an enhanced ability to cope more effectively with both short and long-term, stressful situations. The practice of Mindfulness teaches practitioners a way of being more deeply present in the body with a range of thoughts and emotions. Mindfulness is learning to work with what is, and acceptance of reality, in a less reactive and judgmental manner.

Mindfulness is an elegant and simple approach to living a meaningful life. Western medicine is now recognizing Mindfulness as a powerful, evidence-based tool for dealing with trauma, PTSD symptoms, attachment deficits, chronic stress, pain, depression, anxiety, addictions, eating disorders, overwhelming feelings and emotions, and many other medical and psychological conditions.  

Meditation

Meditation is an activity that calms the mind and keeps it focused on the present moment. It's normal for the mind to be busy and active. Meditation is not about emptying the mind but allowing whatever is present to just be. People think that they can't meditate or are failing at meditation because their mind is noisy. The practice of meditation is quite simple. When thoughts keep us distracted during meditation, we notice and observe present thoughts, feelings, emotions, and body sensations, then gently guide awareness back to our breathing. You can practice watching and observing the mind in the same way you would gaze at the sky and watch a cloud pass.

Put simply, meditation is an activity of receptivity, of allowing thoughts, feelings, and emotions to come and go. It is openness. As you practice, you will notice that meditation quiets the mind and helps you gain clarity and calm. You will develop greater compassion for yourself and others. Symptoms such as urges, cravings, addictions, anxiety, depression, impatience, poor concentration and attention, negative self-concepts, agitation, anger, poor motivation, and accelerated aging may be greatly reduced. Meditation also helps you access your creativity--you will also work, play, and sleep better. You will know yourself better. You may develop greater tolerance for others.

I love rituals and creating an altar or dedicated area of the home or office to sit, but this is not a necessary component for your meditation practice to be helpful. Another mistake is to avoid meditation because you can't devote the time that you think is necessary to do it "properly." We now know that sitting for five minutes is effective and restorative, and can give you the pause that you need to return to your daily life with clarity and balance. The benefits of a regular meditation practice generalize to all aspects of your life, on and off the cushion.

It is important to find a meditation style that works for you, and there are many. Some find movement and walking meditation more beneficial than sitting. Others prefer working with a professional or finding a community to support their practice. Some of my clients report the benefits of using some of the guided meditation apps on the market developed for Android or Apple to help them sleep or to use as breaks during their busy day. There are also many types of meditation styles to research such as these for example TM, Mantra, Mindfulness, QiGong, Zazen, Breath Awareness, Body Scan, Kundalini, and Loving Kindness. Find what resonates for you! 

Rigorous scientific research can measure the effects of meditation on a range of health variables. Please enjoy this article from the New York Times on How to Meditate and this article from Forbes describes the impact of meditation on the brain.

additional helpful techniques that can be integrated into UZIT sessions:

Body Scans

Body scans offer help for bringing deep awareness to the many processes of the mind and body. While in a state of relaxation, allow the mind to focus awareness on, and just notice parts of the body. Many people like to begin with the feet and work their way up the body, noticing any sensations such as holding, tightness, agitation, softness, relaxation, pain, lack of pain, etc. Either before or after a body scan, practitioners often do a breath awareness exercise where the focus of attention is simply noticing breathing and any sensations or thoughts as you do this gentle exercise. Body scans can be helpful for individuals with chronic pain by focusing on parts of the body that are pain-free.

Guided imagery

Guided Imagery is a therapeutic technique that is used by some clinicians during psychotherapy sessions to promote relaxation and healing. Imagery (thoughts or mental representations with sensory qualities) can help people achieve a variety of health goals, such as alleviating anxiety or depression, overcoming phobias, trauma recovery, reducing habits (overeating, smoking), healing from physical illness, and physical symptom reduction (i.e., high blood pressure, headaches, insomnia, G.I. problems, chronic pain). Guided imagery is a two-part process. The first component involves reaching a state of deep relaxation through breathing and muscle relaxation techniques. During the relaxation phase, the person closes their eyes and focuses on the quiet, relaxed, "in and out" nature of breathing. Or, they might focus on releasing the feelings of tension from their muscles, beginning with the toes and working up to the top of the head, as one might do in progressive relaxation or body scans. Once relaxation is achieved, the second component of the exercise is the imagery or visualization. Guided imagery is perfect for patients or clients who feel uncomfortable receiving help in a traditional therapist/patient session where "talk therapy" is the focus, or in addition to other therapeutic techniques.

Clinicians and therapists integrate guided imagery into a variety of other modalities such as EMDR. When woven into an integrative psychotherapy approach, guided imagery helps clients connect with their internal cognitive, affective, and somatic resources.

Guided imagery can be used for the following:

  • To relax and calm the nervous system

  • Learn and rehearse new skills

  • Create new neural pathways increasing neuroplasticity

  • Learn to effectively problem solve through visualizing possible outcomes of different alternatives

  • Igniting creativity and imagination

  • Enhanced performance and sports training

  • Healthcare and rehabilitative medicine

Medical practitioners such as nurses often use guided imagery with their patients to support patient healing and increase patient comfort. This is particularly true with Cancer patients, but also with patients who have other medical concerns such as anxiety before surgery. Studies have shown that individuals who participate in guided imagery experience an increase in activated T-cells which leads to improved immune responses. Guided Imagery is one of many tools that an individual may use as part of a regular self-care practice.

The usefulness of guided imagery techniques Are known to be effective in helping individuals learn or modify behaviors, such as:

  • Learning to relax

  • Changing or controlling negative emotions in response to a particular situation

  • Preparation for future changes (divorce, moving, job changes)

  • Habit control and eliminating or reducing undesirable behaviors (smoking, obesity)

  • Increased pain management

  • Coping with difficult situations (relatives, family events, a difficult boss)

  • Learning new and desirable behaviors (assertiveness training)

  • Increasing motivation (work, homework)

  • Learning to manage stressful or anxiety-producing situations (public speaking/presentations) by mentally rehearsing the needed behavior(s)

Guided imagery techniques have been found to be effective with a variety of concerns:

  • Phobias (including agoraphobia, panic disorders, social phobia, and specific phobias)

  • Depression

  • Generalized anxiety disorders (GAD)

  • Post-traumatic stress disorder (PTSD)

  • Obsessive-compulsive disorder (OCD)

  • Sexual concerns

  • Habit disorders

  • Chronic fatigue syndrome

  • Behavior disorders in children and adolescents

  • Medical conditions

  • Acute and chronic pain (and other physical disorders)

Guided imagery has also contributed to the achievement of skills and overcoming anxiety in normal life situations that include learning or improving skills, performance enhancement, test taking, and public speaking. Visualization and imagery, along with hypnotherapy, EMDR, and behavioral techniques, have been applied to the fields of business, industry, child-rearing, education, behavioral medicine, and sports. In my Manhattan psychotherapy practice, I integrate guided imagery into psychotherapy and EMDR sessions with patients as needed.

what are essential oils?

Essential oils are highly concentrated plant extracts that capture the natural fragrance and therapeutic properties of plants. Used for thousands of years in various cultures, essential oils are known for their potential to promote health and healing, both physically and emotionally. When used correctly, essential oils can enhance overall well-being in a variety of ways, from supporting immune function and reducing stress to aiding in skin care and improving mood. Essential oils can be used to enhance your meditation and yoga practice to promote calm and a sense of well-being.

Here’s a deeper look at how essential oils can enhance health and healing:

Stress Reduction and Relaxation

Many essential oils have calming properties that can help reduce stress and anxiety, promoting a state of relaxation and mental clarity. What follows are some popular choices known for their calming effects:

  • Lavender - Known for its ability to reduce anxiety, improve sleep quality, and promote relaxation.

  • Chamomile - Helps soothe both the mind and body, often used for anxiety and insomnia.

  • Bergamot - A citrus oil with mood-boosting and calming effects, often used in aromatherapy to reduce feelings of stress and lift mood.

  • Frankincense - Promotes a sense of peace and grounding, often used for meditation and reducing anxiety.

How it works: The aroma of these oils can influence the limbic system (the part of the brain that controls emotions), triggering a relaxation response. Using essential oils in a diffuser, adding them to a warm bath, or applying them topically can create a sense of calm and ease.

Improving Sleep

Essential oils are widely used to improve sleep quality and treat insomnia. Oils like lavender, cedarwood, chamomile, and ylang-ylang have sedative qualities that can help calm the nervous system and promote deeper, more restful sleep.

How it works: Essential oils can promote relaxation, reduce stress, and calm the mind, all of which contribute to better sleep. For example, lavender oil is often diffused in the bedroom or used in pillow sprays to improve sleep quality.

Pain Relief

Certain essential oils are known for their analgesic (pain-relieving) properties and can be used to treat various types of pain, including headaches, joint pain, muscle soreness, and menstrual cramps. Some commonly used oils for pain relief include:

  • Peppermint - Helps relieve headaches, migraines, and muscle pain by cooling the skin and stimulating blood flow.

  • Eucalyptus - Known for its anti-inflammatory and analgesic properties, often used for muscle and joint pain relief.

  • Ginger - Effective in relieving pain associated with arthritis, muscle strains, and other inflammatory conditions.

  • Marjoram - Used to reduce muscle tension and joint pain.

How it works: When applied topically (often diluted with a carrier oil), these oils can help reduce inflammation, improve circulation, and act as a natural analgesic. Peppermint, for example, creates a cooling sensation that can soothe headaches or tension in the neck and shoulders.

Boosting the Immune System

Many essential oils have antimicrobial, antibacterial, antiviral, or antifungal properties that can help support the immune system and fight off illness. Popular oils for immune support include:

  • Tea Tree Oil - Known for its powerful antibacterial and antiviral properties. It’s often used to treat infections and promote skin healing.

  • Oregano - One of the strongest antimicrobial oils, it’s used to fight infections and boost immunity.

  • Eucalyptus - Known to support respiratory health and clear congestion, it’s often used in cold and flu remedies.

  • Lemon - Has antimicrobial properties and is often used to cleanse the body, reduce inflammation, and purify the air.

How it works: Diffusing essential oils like tea tree or eucalyptus can purify the air, killing airborne pathogens. When used topically or in a steam inhalation, these oils can also directly fight off infections and help your body’s natural defenses.

Skin Care and Healing

Essential oils are commonly used in skincare for their ability to promote healing, reduce inflammation, and improve the appearance of the skin. Some essential oils known for their skin-healing properties include:

  • Tea Tree: - Great for acne, fungal infections, and skin blemishes due to its antibacterial properties.

  • Frankincense - Known for its ability to reduce the appearance of scars, promote skin regeneration, and even out skin tone.

  • Geranium - Used to balance oil production, improve skin elasticity, and treat skin conditions like eczema and psoriasis.

  • Lavender - Soothes irritated skin, reduces redness, and supports wound healing.

How it works: Essential oils are often used in blends with carrier oils (such as jojoba, coconut, or rosehip oil) to moisturize the skin, reduce redness, and promote cell turnover. When diluted and applied topically, they can also help treat specific skin concerns like acne or dry patches.

Mood Enhancement and Emotional Healing

Essential oils are frequently used in aromatherapy to help shift mood and support emotional well-being. They can help alleviate feelings of sadness, anxiety, depression, or fatigue, and uplift your spirits. Some essential oils used for mood enhancement include:

  • Rose - Known for its emotional healing properties, rose oil helps reduce feelings of sadness and promotes a sense of joy and love.

  • Lemon and Orange - Citrus oils are uplifting and can improve mood, reduce stress, and boost energy.

  • Ylang Ylang - Often used to relieve feelings of anxiety and promote relaxation, while also encouraging emotional balance.

  • Clary Sage - Helps calm the mind, alleviate stress, and improve mood, often used for emotional balance during times of hormonal fluctuation (e.g., PMS or menopause).

How it works: The scent of essential oils influences the limbic system, which regulates emotions. Whether used in a diffuser, added to a bath, or applied topically (usually with a carrier oil), the aromas can help shift emotional states and support mental health.

Respiratory Health

Certain essential oils are especially effective for promoting clear breathing, easing congestion, and supporting overall respiratory health. These oils are commonly used in treatments for colds, flu, allergies, and asthma. Popular respiratory-supporting oils include:

  • Peppermint - Helps open airways and clear sinuses, easing breathing and reducing nasal congestion.

  • Eucalyptus - A potent decongestant that helps with sinus pressure, coughs, and cold symptoms.

  • Ravensara - Known for its antiviral and antimicrobial properties, this oil is often used to relieve respiratory conditions.

  • Lemon - Helps cleanse the airways, support the immune system, and reduce inflammation in the respiratory system.

How it works: When diffused or applied topically (diluted with a carrier oil), these oils can support clear breathing by opening up air passages, soothing irritation, and reducing inflammation in the sinuses and lungs.

Detoxification and Digestive Health

Some essential oils can promote detoxification, ease digestive discomfort, and support liver function. These include:

  • Ginger - Helps improve digestion and reduce nausea and bloating.

  • Peppermint - Known to relieve indigestion, bloating, and gas, it also soothes nausea.

  • Lemon - A natural detoxifier, lemon essential oil helps cleanse the liver and supports digestion.

  • Fennel - Helps relieve constipation, bloating, and indigestion.

How it works: Essential oils like peppermint and ginger can be applied to the abdomen (diluted with a carrier oil) to relieve digestive discomfort. Inhalation or internal use (with caution and proper dilution) of certain oils can stimulate digestion and support the body’s detoxification process.

Safety Considerations

While essential oils offer many health benefits, they should be used with caution. Some important safety tips include:

  • Dilution - Always dilute essential oils with carrier oil (e.g., coconut, jojoba, or olive oil) before applying them to the skin to prevent irritation.

  • Avoid Internal Use - Essential oils are highly concentrated and should only be ingested under the guidance of a trained professional.

  • Patch Test - Before using an essential oil on a large area of skin, perform a patch test to ensure you don’t have an allergic reaction.

  • Consult a Healthcare Professional - If you are pregnant, nursing, have existing health conditions or are taking medications, consult your healthcare provider before using essential oils.

How to integrate and introduce essential oils into your therapy practice, your yoga routine and your life…

Self-care begins at home. how to Begin using essential oils in your home…

  • Diffuse essential oils in your waiting room to create a healing and calming environment.

  • Begin with oils that may be familiar such as lavender, peppermint, or a citrus oil.

  • Ask clients if it's okay to diffuse essential oils in your consultation room.

  • Invite clients who may be open to experiencing oils on their own by allowing them to inhale from the bottle

  • Ask them about any body sensations, feelings, or emotions that may be evoked by the oils and help them process their experiences.

  • If they express an interest in learning more, offer to educate your client about that particular essential oil.

  • Describe how essential oils can be used to enhance and support self-care and well-being much like other practices such as healthy nutrition, movement, exercise, meditation, guided imagery, bodywork, etc. 

  • Offer reliable resources for education and proper use of essential oils should they decide to purchase them and add aromatherapy to their wellness efforts. 

How do we get oils quickly into the system? Through the olfactory nerve, to the pineal, pituitary, and amygdala. When you breathe oil into the system, and through the nasal cavity, it is first picked up by the neurons that hang down from the olfactory, right between the eyes at the top of the sinus cavity. Those oil molecules are carried within milliseconds into the center of the brain. Now they have found that through the inhalation of Essential Oils into the mid-brain system, they will cause a secretion of antibodies instantly, endorphins, and neurotransmitters. Now we’re seeing a direct response on the immune system from the inhalation, and topical application of Essential Oils like none other that has ever been created. ~D. Gary Young

The chemistry of essential oils is very complex: each one may consist of hundreds of different and unique chemical compounds. Moreover, essential oils are highly concentrated and far more potent than dried herbs. The distillation process is what makes essential oils so concentrated. It often requires an entire plant or more to produce a single drop of distilled essential oil. ~Essential Oils Desk Reference Fourth Edition published by Essential Science Publishing

Using essential oils during  your yoga practice and meditation:

  • Grounding – Vetiver, ginger, patchouli, sandalwood and cedarwood

  • Energy flow and expression - Myrrh, frankincense, eucalyptus and rosemary

  • Calming and relaxing - Lavender, geranium and chamomile

  • Nourishing – Bergamot, orange and lemon

  • Spiritual – Jasmine, neroli, frankincense, ylang ylang, rose

Anxiety and stress relief:

  • Lemon balm, orange, rose, ylang ylang, geranium, lavender, clary sage, cedarwood

Insomnia:

  • Valarian, rutavala, lavender, orange, cardamom, geranium, marjoram, chamomile, ylang ylang, basil, neroli, bergamot, clary sage, sandalwood

Mild depression:

  • Jasmine, ylang ylang, orange, grapefruit, citrus fresh, bergamot, frankincense, lemon, neroli, sandalwood, rose, bergamot

Trauma and PTSD:

  •  Bergamot, cypress, geranium, jasmine, lavender, melissa, neroli, rose, sandalwood, ylang-ylang

ADHD:

  • Peppermint, lemon

PMS and hormonal problems:

  • lavender, peppermint, bergamot, clary sage (check with your doctor)

Essential Oil Singles:

Basil: Anti-inflammatory, helps intestinal problems, muscle spasms, headaches, and mental fatigue. Dilute with carrier oil.

Bergamot: Analgesic, anti-depressant, anxiety, female hormone balance. Anti-fungal, anti-inflammatory, allergies, sedative.

Birch: Analgesic, anti-spasmodic, natural cortisone, may give relief to arthritis, bone, joint, and muscle pain. Helps back pain.

Cardamon: Diuretic, anti-bacterial, normalizes appetite, colic, coughs, heartburn, nausea, menstrual period.

Cedar (Canadian red): Anti-bacterial, antiseptic, follicle stimulant, helps dandruff, hair loss, respiratory system.

Cedarwood: Purifies animal odors. Helps cellulite, bronchitis, hair loss, dandruff, and oily hair. Supports lymphatic system.

Chamomile (Roman): Skin care, acne, boils, rashes, and hair care. Helps relieve migraine headaches and inflamed joints.

Cinnamon Bark: Always dilute with carrier oil. Helps with strep and virus conditions. Strengthens circulatory system.

Cistus: Stops viruses from mutating, anti-microbial, works directly on immune system.

Clary Sage: May help PMS and hot flashes, helps regulate hormones and relieves menstrual cramps. Use during labor.

Clove: Used in Egypt to strengthen respiratory system. Improves memory.  Anti-viral helps toothaches and gum pain. Enhances Immunce functioning

Coriander: Cairo University research: lowers glucose levels by normalizing insulin levels, supports pancreas function.

Cypress: Anti-bacterial, anti-microbial, lymphatic decongestant. Used for arthritis, bronchitis, circulation, cramps, parasites.

Davana: Anti-infectious, helps dry chapped skin. Stimulates endocrine glands. Treats PMS symptoms.

Dill: Helps lower glucose levels by normalizing insulin levels. Supports bronchial congestion and liver deficiencies.

Eucalyptus: Assists respiratory system, sinuses, flu, and allergies. Helps hypoglycemia and Candida.

Fennel: Assists the adrenal cortex.  Helps break up toxins and fluid in tissues. Balances pituitary, thyroid and pineal glands.

Fir: Known to fight airborne germs and bacteria. Can help reduce symptoms of arthritis, rheumatism and fevers.

Frankincense: Has helped some cases of cancer. Supports the immune system. Has reduced tumors and external ulcers.

Galbanum: Helps wounds, boils and abscesses. Calms mind for meditation.

Geranium: Anti-depressant, may assist dissolving kidney stones.  Helps shingles and ulceration. May be used as deodorant and bug repellant.

Ginger: Anti-parasitic, relieves sprains, breaks up chest congestion, colic and indigestion.  Used for motion sickness and chills.

Grapefruit: Good for acne, flabby arms, reduces cellulite. Relieves water retention.

Helichrysum: Anti-bacterial, reduces bleeding in accidents, skin regenerator, helps repair nerves.

Hyssop: Thins mucous, for bruises, immune stimulator, anti-viral. May help asthma sufferers. Not for children.

Jasmine: Helps childbirth, labor pain, frigidity, and coughs. Anti-spasmodic, muscle spasms and uterine disorders.

Juniper: A nerve stimulator, natural diuretic and cleanser. Reduces dermatitis, eczema and acne.

Lavender: Universal oil, can use pure. May help allergies, all types of burns, ulcers, insomnia, diaper rash. Many more uses.

Lemon: Germicide, purifies air and water. Relives heartburn, anti-parasitic, stimulates white and red blood cell formation.

Lemongrass: Mosquito repellant, helps connective tissue repair and regenerate. Reduces varicose veins. Sedative.

Marjoram: Especially good for tight muscles, may calm spasms and respiratory problems. Insomnia.

Melalueca: Used in war for gangrene and wounds. Can be taken before, during and after radiation treatment.

Melissa: Powerful anti-viral, anti-depressant, skin problems and eczema. Regulates menstrual cycle and calms emotions.

Mountain Savory: Kills all airborne bacteria and viruses. Discovered in 1996 lab studies. Best to diffuse. Anti-bacterial

Myrrh: Helps gum infections, mouth ulcers, skin rashes, wrinkles, and hemorrhoids. Can help abnormal vaginal discharge.

Myrtle: Helps treat hypothyroidism. Used for chronic coughs as an expectorant. Fights colds and flu.

Nutmeg: Good for chronic bowel disorder. Eases digestion difficulties. Good for circulation, gout, flatulence, neuralgia.

Orange: Reduces fluid retention, overcomes sadness, calming to children, aids digestion, mouth ulcers and gas.

Oregano: Strong anti-viral and anti-fungal. It stimulates and helps protect the immune system.

Patchouli: Helps relieve anxiety, influences physical and sexual energies. Used for centuries for skin care and wrinkles.

Peppermint: Keeps one mentally alert and awake. Relieves some headaches. Digestion. Reduces fever, nausea, and vomiting.

Petitgrain: Antiseptic, calming, mood enhancing, helps heartburn, and insomnia. Nerve equilibrium.

Pine: Hormone-like, anti-diabetic, cortisone-like, antiseptic, anti-fungal, used on sore muscles.

Ravensara: From Madagascar – the oil that heals, helps flu and hay fever, respiratory problems and walking cramps.

Rose: Anti-aging, anti-depressant. Great for skin.

Rosemary: Mental stimulant, fights Candida, good for dandruff, helps open bile duct, helps reduce cholesterol.

Rosewood: Known for slowing the aging process. Used for skin care, acne, eczema, vaginitis.

Sage: Oral infection and skin condition. Asthma, bronchitis, menopause, and menstrual irregularities.

Sandalwood: Stimulates pineal and pituitary glands to enhance meditation. Helps with cystitis and urinary tract infections.

Spearmint: Helps to reduce weight. Good for colic, diarrhea, nausea, helps balance metabolism, stimulates gallbladder.

Spikenard: Antibacterial, anti-fungal, anti-inflammatory, used as a deodorant and skin tonic.

Spruce: Helps reduce weight. Beneficial for bone pain, arthritis, rheumatism, aching joints, prostatitis.

Tangerine: Assists dissolving cellulite, improves circulation, treats dizziness, laxative, cleanses the lymphatic system.

Tansy (Blue): Anti-inflammatory, reduces pain, relieves itching, antihistamine and calms nerves.

Tarragon: Relief and balance to intestinal tract. Neuromuscular antispasmodic. Anti-microbial and antiseptic. Colitis, hiccups.

Thyme: Anti-bacterial. Respiratory problems, digestive complaints, treatment for gastritis, bronchitis, asthma, laryngitis.

Valerian: Sedative and tranquilizing to the central nervous system. Treats sleep disorders, insomnia, stress, tension.

Veriver: Anti-spasmodic and anti-inflammatory used for arthritis symptoms. Antiseptic, warming properties to help hypothermia.

Ylang Ylang: Anti-depressant, alleviates headaches, hot flashes, and hypertension. Calms the nervous system.

Essential Oil blends (Young living)

3 Wise Men: Designed to open the subconscious through pineal gland stimulation to help release deep seated trauma.

Abundance: Created to enhance and stimulate the frequency of the energy fields that surround us, including Law of Attraction.

Acceptance: Stimulates the mind to accept new things. Helps overcome procrastination and denial.

Aroma Life: Supports cardiovascular, lymphatic, and circulatory systems.  Helps to lower high blood pressure.

Aroma Siez: May help relax, calm and relieve tight, sore, tired, and aching muscles resulting from sports injuries or stress.

Awaken: A formulation of other blends. It encourages inner knowing in order to make changes and desirable transitions.

Brain Power: May increase mental potential, mental clarity, and long term use, may retard the aging process.

Christmas Spirit: Fragrance reminds one of Christmas joy. Contains powerful anti-viral and anti-bacterial oil.

Citrus Fresh: Stimulates the right brain, bringing about more creativity, a sense of well being. Can be used as an air purifier.

Clarity: Designed to promote a clear mind and mental alertness. Use for headaches. Used as a stimulant for low energy.

Di-Tone: Blended to assist relieving digestive irregularities and disturbances (heartburn, upset stomach, bloating).

Dragon Time: Blend of single oils that historically have been used to alleviate pre-menstrual and menstrual cramping.

Dream Catcher: This formula may help open the mind and enhance dreams.

EndoFIex: Designed to balance and support the endocrine system. May stimulate weight loss and alleviate hot flashes.

En-R-Gee: Traditionally used for vitality, circulation, and energy in the body, also mental alertness.

Envision: Helps bring renewed faith in the future and maintain the emotional fortitude to achieve your goals and dreams.

Exodus II: A blend of oils used by Moses to protect the Israelites from the plague. Contains immune-stimulating and antiviral compounds.

Forgiveness: May help release negative memories, thereby allowing one to get on with their life. Apply to heart and navel.

Gathering: Contains Galbanum, one of Moses favorite oils used during prayer. Oxygenates the pineal and pituitary glands.

Gentle Baby: It is comforting, soothing, relaxing, and may be beneficial to the birthing process. Helps reduce stretch marks.

Grounding: “Grounds one to their task.” Helps to deal with distressing situations logically.

Harmony: Promotes physical and emotional healing by bringing a harmonic balance to the body’s energy centers.

Hope: Helps reconnect with a feeling of strength and grounding, allowing one to go forward with their life.

Humility: Assists with the forgiveness process.

Immupower: Anti-microbial, antiviral, builds, strengthens, and protects the body, supporting its defense mechanisms.

Inner Child: Designed for those suffering abuse. Calms the nerves and produces a feeling of inner peace.

Inspiration: Used by Native Americans to increase their spirituality, enhancing their prayer and inner awareness.

Into the Future: This helps one leave the past behind in order to move forward with vision and hope.

Joy: Opens the heart for self-love and promotes. May help overcome grief and depression.

Juva Flex: Supports liver and lymphatic system detoxification as well as supports digestion. Supports breaking addictions.

Live With Passion: Stimulates the feelings of passion. May help to overcome depression, mood swings, and loss of drive.

Magnify Your Purpose: Designed to stimulate the endocrine system, creating energy flow to increase right brain. Creativity.

Melrose: Antiseptic-like properties when used for cleaning cuts, scrapes, bums, and bruised tissue.

Mister: Thought to help decongest the prostate and promote greater hormonal balance for men.

Motivation: The electrical frequency may help one to overcome feelings of fear and procrastination.

M-Grain: Contains oils traditionally used to relieve headaches, nausea, depression, and problems related to severe migraines.

Pan-Away: Many people have had relief from arthritis symptoms, sports injuries, sprains, muscle spasms, bumps, and bruises.

Peace & Calming: Best diffused. Promotes relaxation. Used to help treat hyperactivity.

Present Time: Gives the feeling of being in the moment.

Purification: Cleans air, neutralizes mildew, cuts and scrapes. Neutralizes poison from insect bites, wasps, spiders, etc.

Raven: Assists in fighting respiratory disease and infections. May alleviate symptoms of TB, asthma, and pneumonia.

RC: Formulated to help give relief from colds, bronchitis, sore throats, sinusitis, and respiratory congestion. Diffuse.

Release: Helps to let go of negative emotions. Apply to liver and bottoms of feet.

Relieve It: Contains a high anti-inflammatory action to relieve deep tissue pain. Alleviates skin and muscle soreness.

Sacred Mountain: Extracted from conifer trees. Anti-bacterial and soothing to the respiratory system.

S.A.R.A.: Helps unlock traumatic experiences, such as physical and emotional abuse.

Sensation: Nourishing and hydrating for the skin and is beneficial for various skin problems.

Surrender: Creates the feeling of surrendering aggression, negative emotions, and controlling attitudes.

Thieves: Potent anti-microbial. Weber State University test found 99.6% kill rate against airborne bacteria. Anti-infectious.

Trauma Life: May help release buried emotional trauma as well as upsets such as death of a loved one. assault, abuse, etc.

Valor: Balances electrical energies, gives strength and courage. Has changed anaerobic mutated cells back to aerobic state.

White Angelica: Blend of 10 oils that is calming and brings a feeling of protection. Its high frequency neutralizes negative energy.

About Integrative Therapy NYC

This practice provides a range of psychological & wellness services in NYC and throughout NY state. The goal is to individualize treatment to your unique physical, emotional, cognitive, and spiritual needs. I have experience working with a broad range of symptoms and approaches in psychotherapy, including but not limited to EMDR Therapy, Psychodynamic Psychotherapy, Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), Solution-Focused Therapy, Internal Family Systems, and Holistic Mind-Body Medicine. Therapy begins with a therapeutic consultation, where you will gather a wealth of information about your difficulties. Many people feel better after the first session. The initial consultation also lays the groundwork for future treatment as we determine the best modalities to help you heal.

Integrative Therapist With Nearly 20 Years Of Experience

This practice offers supportive, compassionate, and comprehensive care, staying current on research related to mental health. My goal is to use my expertise and extensive training to get you back to living your life as quickly as possible.

Book An Appointment For Integrative Therapy NYC Today

Book an appointment directly or text 212-529-8292 to get started. Integrative Psychotherapy & Wellness Manhattan can help you with your healing journey guiding you towards optimal mental health.  

Exquisitely-Tailored Therapy & Experienced Guidance

You are a unique human, and your therapy should reflect your need for Compassion, agency, change, responsiveness and empowerment. Our work together will include:

  • Increasing your energy and vitality

  • Improving and balancing your mood

  • Managing your stress and anxiety

  • Improving your motivation and focus

  • Managing your movement, nutrition and sleep needs

  • Reducing or eliminating unnecessary medications when desired

Healing Modalities Used In This NYC Therapy & Wellness Practice

Psychodynamic Psychotherapy

Psychodynamic psychotherapy, also known as Insight-oriented therapy, is based on the theory that by increasing awareness of our unconscious drives, conflicts and experiences, we can live less reflexively and more consciously, creating new life… MORE

Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is a structured, goal-oriented type of talk therapy. It can help patients manage mental health concerns, such as anxiety, PTSD and depression. It focuses on modifying dysfunctional emotions, behaviors, thoughts… MORE

EMDR Therapy

Eye Movement Desensitization and Reprocessing is a psychotherapy that enables people to heal from the symptoms and emotional distress that are the result of disturbing life experiences. EMDR Therapy uses bilateral stimulation to help people process… MORE

Internal Family Systems

Internal Family Systems is a powerfully transformative and evidence-based model of psychotherapy that focuses on our multiple inner parts that contain valuable information, and our core Self that knows how to heal and integrate for wellbeing… MORE

Somatic Experiencing

SE is a body-oriented therapeutic model that helps heal trauma and other stress disorders. It is a multi-disciplinary study of stress physiology, psychology, ethology, biology, neuroscience, indigenous healing practices, and medical biophysics… MORE

Solution-Focused Brief Therapy

SFBT concentrates on finding solutions in the present and exploring one’s hope for the future in order to find a quick and practical resolution of one’s problems. This method takes the approach that you know what you need to do to improve your… MORE

About Holistic Psychotherapy & Wellness Manhattan

I’ve been in the holistic wellness & psychology field for nearly twenty years. As a licensed psychotherapist with a private psychotherapy practice in New York City, I blend what I’ve found to be the most effective practices in psychology, neurobiology, attachment, alternative medicine, nutrition, coaching, and mind-body medicine practices. I believe that lasting change and transformation is possible when given the right tools to thrive. I’ve received extensive training and certification in a range of innovative, effective, and evidence-based therapies to offer comprehensive care.

As a holistic psychotherapist, I believe it’s important to address the root cause of emotional and somatic suffering. As a trauma-trained therapist, I am influenced by humanist and existential philosophy, relational theory, attachment theory, psychoanalytic concepts, mindfulness, and somatic, mind, and body psychology. I have received extensive post-graduate training in EMDR Therapy, Internal Family Systems, Psychodynamic Psychotherapy, Cognitive Behavioral Therapy, Dialectical Behavior Therapy (DBT), Somatic Experiencing (SE), Nutrition and Integrative Medicine For Mental Health, and more. In marriage and couple counseling, my work is influenced by the Gottman Method, Internal Family Systems, and Emotionally Focused Therapy (EFT).

As neuroscience demonstrates, the brain can heal, and the body and mind are inextricably linked. My 20+ years of experience with mindfulness, yoga therapy, and meditation greatly influence my work as a mental health provider. A Holistic therapy model ensures that you thrive in the many aspects of your life—including your relationship with yourself and others. Together, we work with practices designed to create an environment that supports optimal physical and mental health well-being. Lasting change and transformation is possible when given the right tools to thrive.

Holistic Psychotherapy & Wellness Manhattan Therapy Modalities

  • Psychoanalytic, Relational & Interpersonal Psychotherapy

  • Attachment-Focused Couple Therapy (traditional, non-traditional, non-monogamy, alternative lifestyle couples), Sexual Counseling

  • Cognitive Behavioral Therapy (CBT), DBT Skills

  • Solution-Focused Brief Therapy

  • Advanced level EMDR Therapy, Parts Therapy, Integrated Internal Family Systems (IFS), Somatic Experiencing

  • Positive Psychology, Positive Neuroplasticity Coaching

  • Transformational, Peak Performance& Wellness Coaching

  • Urban Zen Integrative Therapy, Reiki, Energy Medicine, Yoga Therapy

  • Nutrition & Integrative Medicine For Mental Health, Nutritional Amino Acid Protocols (using precursor amino acids, fatty acids, herbal medicine, supplement recommendations for mood, anxiety, ADHD, addictions, cravings, brain fog, PTSD, and more)

  • Clinical Hypnosis

Kimberly Seelbrede: Post Graduate Training & Certifications

  • New York University - Advanced CBT Certification, Psychodynamic Psychotherapy, Advanced Clinical Practice, Clinical Approaches to the Addictions, Clinical Practice with Adolescents

  • Somatic Experiencing® International (in progress)

  • Eating Disorders, Compulsions & Addictions (EDCAS) Certification

    William Alanson White Institute of Psychiatry, Psychoanalysis & Psychology

  • EMDR Advanced Level EMDR Practitioner - Laurel Parnell PhD

  • Brainspotting - Lisa Schwarz, MEd

  • Positive Neuroplasticity Training Certification - Rick Hanson PhD

  • Nutrition and Integrative Medicine for Mental Health - Leslie Korn PhD

  • IFS Immersion: Integrating Internal Family Systems Across Clinical Applications - Frank Anderson, PhD

  • Dialectical Behavior Therapy - Behavior Tech Institute

  • Mindful Self-Compassion Training - Christopher K. Germer, PhD & Kristen Neff PhD

  • Executive Life Coaching - New York University

  • Institute for Life Coach Training

  • Urban Zen Integrative Therapy Training Program

    Additional Professional Training: Gottman Institute for Couples, Emotionally Focused Therapy, Hypnosis for Trauma & PTSD, Focusing Institute, Whole Body Focusing with Glenn Fleisch, Ph.D. EMDR & Trauma Treatment with Jennifer Sweeton, PsyD, MS, MA. Ongoing workshops: Ester Perel, Bessel van der Kolk, MD, Dan Siegel, MD, Peter Levine, Ph.D, Gabor Mate, MD, Richard Schwartz, PhD, Sue Johnson, IFS, Somatic Experiencing, Trauma-Focused Treatment, Yoga Therapy, Phoenix Rising Yoga Therapy

Clinical practice Expertise & Specialties

  • Depression (major, postpartum depression, SAD, bipolar disorder, atypical depression, dysthymia, situational, chronic sadness)

  • Anxiety (panic, generalized, phobias, social, PTSD), fear, worry, stress management, insomnia, work/life balance

  • Women’s hormonal health, perimenopause and menopause mental health assessment/coaching, chronic pain

  • Trauma resolution, obstacles, blocking beliefs, self-sabotage, problem patterns, and habits

  • Crisis counseling, life challenges, transitions, grief, loss and bereavement

  • Dysfunctional relationship dynamics, professional and personal relationships, communication difficulties, divorce, separation

  • Shadow work, energetic blocks, boundary work

  • Addictions, behavioral addictions, substance abuse, alcoholism and compulsions

  • Family of origin, codependency, family conflict resolution, submissiveness and recovery from family enmeshment, ACOA

  • Recovery and post-rehab support (step-down support, wellness planning, new habit maintenance, and self-care)

  • Celebrity mental health expertise and high-profile, VIP clients, therapy for entrepreneurs, executives, creatives, medical professionals

talk therapy not enough? Find lasting Healing & Transformation with EMDR

If traditional talk therapy has not yielded the desired healing results, it might be time to consider a different model of care. I’ve been trained in many effective therapies, but I find myself consistently returning to EMDR. EMDR Therapy changed my practice years ago because it works and it changes lives. It is the one treatment method that is consistently powerful and transformative for my patients, especially when other highly effective therapies such as IFS, CBT, and Somatic Experiencing are integrated into sessions. Therapy is highly individualized, and depending on your unique needs, chosen therapy modalities may include: EMDR, Psychodynamic Psychotherapy, CBT, Internal Family Systems, Mindfulness, and Somatic Experiencing®. I completed EMDRIA-approved EMDR advanced Levels I & II training and supervision many years ago and I’ve used it in my New York City psychotherapy private practice consistently and with excellent results.

EMDR therapy is highly effective in addressing underlying beliefs, patterns, and blocks that can hinder progress in traditional therapy or life coaching. EMDR treatment can help transform mere survival into thriving, leading to a life free from disruptive symptoms. By reprocessing difficult or traumatic memories, EMDR can boost resilience and vitality in the nervous system. EMDR is not only for trauma; it is also valuable for enhancing performance in athletes, creatives, and work-related endeavors. During the pandemic, many of us discovered that EMDR can be effectively offered to many patients virtually. Virtual EMDR can be a powerful addition to your therapy journey, whether used in conjunction with your existing therapy or as a standalone solution. learn more about EMDR Therapy

Create An Hour Of Refuge And Focus On Your Emotional Wellbeing

Expert, experienced Online Therapy Serving NYC & NY State Residents

faqs about online therapy in nYC: how does Virtual therapy/video therapy work?

The technology for telemedicine has been available for decades, but the pandemic made virtual therapy a necessity. It's surprising how many people have benefitted from online virtual therapy. Like many therapists in NYC, I've been conducting virtual sessions for some time, so I'm comfortable working with technology. It's important to note that teletherapy isn't suitable for everyone seeking counseling, as many people prefer conducting psychotherapy sessions in person.

How does Online therapy work?

This holistic psychotherapy and wellness practice in New York City understands that many people have busy schedules and may find it difficult to commute to therapy sessions. That's why I offer virtual therapy and telephone therapy as modern options for counseling. This is especially convenient for individuals who work, travel, have young children with different schedules, are young adults, college students, or expats. After scheduling an online session, you will receive a secure session link from the HIPAA-compliant platform SimplePractice. You can access the virtual therapy office using your computer, iOS/Android phone, iPad, or any other tablet-enabled device. Most laptops have a built-in camera and microphone, making it easy to participate in the sessions. Creating an emotionally safe space in your home or office for virtual sessions is also important, and all you need is a strong internet connection.

What kind of therapy is offered virtually?

Online sessions are treated the same way as face-to-face sessions, using the same evidence-based therapy modalities, including Cognitive Behavioral Therapy (CBT), EMDR, Internal Family Systems (IFS), trauma therapy, psychodynamic psychotherapy, somatic psychotherapy, life coaching, wellness coaching, and stress management. Remote EMDR has been found to be just as effective for trauma resolution and other concerns as in-person EMDR. However, not everyone or every situation should be treated remotely, so it’s important to contact potential therapists to determine if virtual therapy is appropriate for your situation. Research now demonstrates that therapy sessions conducted by teletherapy are just as effective as face-to-face therapy. Read the research.

Who can benefit from virtual therapy?

Anyone can access high-quality therapy in a private, confidential, and convenient manner. Seeking therapy with an experienced NYC psychotherapist can lead to healthier relationships, new perspectives, reaching goals, and building resilience. Therapy can provide support during stressful and challenging times, helping you feel less alone with your problems. Living in New York City comes with unique challenges, including a fast-paced lifestyle and high levels of stress. If you're experiencing feelings of anxiety, depression, loneliness, loss, substance use, or unresolved trauma PTSD, know that you're not alone. Holistic Psychotherapy & Wellness Manhattan offers evidence-based counseling and an integrative psychotherapy philosophy tailored to your unique needs. As a licensed psychotherapist in New York, I can see you whether you live in the NYC metro area or anywhere in New York State. There are various modern therapy options available, such as BetterHelp, TalkSpace, and the numerous licensed psychotherapists and psychologists on Psychology Today who provide high-quality therapy in the US and worldwide. Interested in receiving therapy in New York using your health insurance benefits? Holistic Psychotherapy & Wellness Manhattan is In-Network with BCBS & Aetna, and Out-of-Network with most health insurances. I have also been reimbursed by Aetna, Cigna, BCBS, Emblem, Oxford, United, and many more for out-of-network mental health services. Most of my clients are compensated about 50-100% of my fees.

How can Integrative Psychotherapy & Wellness NYC enhance your life?

  • Gain support through a personal crisis, transition, loss, trauma, or challenging situation that causes personal or relational distress

  • Heal codependency and feel empowered, autonomous, safe, and secure in your life as self-esteem naturally increases

  • Find relief for sadness, depression, and chronic depression with interpersonal psychotherapy, cognitive behavioral therapy, and EMDR

  • Uncover unconscious conflicts, patterns and blocking beliefs that may be sabotaging your success and happiness

  • Address dissociation, body image, eating disorders, compulsions, addictions, substance use or abuse, and obsessions

  • Learn to identify important thoughts, feelings, emotions, motivations, and unconscious internal conflicts with insight-oriented therapy

  • Develop enhanced self-awareness as well as empathy and compassion for self and others with relational therapy

  • Break through blocks in intimacy, detach from unhealthy relationships, and break patterns of repetition in significant relationships

  • Learn to identify triggers that lead to anger, confusion, and relationship dysfunction in couple and relationship counseling

  • Develop effective, assertive communication skills to benefit personal and professional relationships

  • Learn more adaptive coping skills, self-care rituals, self-acceptance, and mindfulness to create a healthy work-life balance

  • Uncover patterns of crippling perfectionism that interfere with achievement, success, and personal happiness using EMDR

  • Process and heal painful feelings of loneliness, disappointment, sadness, loss, grief, guilt, shame, anger, envy and fear

  • Resolve trauma and abuse symptoms, develop healthier boundaries, and heal early attachment wounds with EMDR Therapy

  • Discover protocols using precursor amino acids, fatty acids, herbal medicine, supplements for mood, anxiety, ADHD, addictions, cravings, brain fog, PTSD

  • Identify hormone-related (peri-menopause, menopause) anxiety, depression, insomnia, brain fog, low energy, pain, migraines, fibromyalgia

  • Learn self-care, meditation, breathing techniques, energy medicine & somatic therapy practices to regulate your nervous system

  • Obtain consultations for referrals to psychopharmacologists, psychiatrists, psychologists, and other allied professionals