Uptown Psychology

Your life, your therapy. Offering Cognitive Behavioral Therapy in NY, CT, NJ and FL for children, teens, adults and parents.

Visit our website to book a free consultation!

12/29/2025

As we reflected on the past year at Uptown Psychology, we took time to pause and tally what the work truly looked like:

• 4 clinicians

• 2,016 appointments

• 117 patients supported

• 89,605 hours devoted to care, growth, and change

Behind every number is a person who showed up, did hard work, and trusted us with their story.

We are deeply grateful—and we remain here for you.

❤️ Uptown Psychology

12/19/2025

How to make traveling with kids just a bit easier (especially for anxious, high-achieving parents) ✈️

1) Pack way more sustenance than you think you need.

On our last trip, we sat on the tarmac for 90 minutes. No naps, no lunchtime … just a steady rotation of snacks. Was it perfect? No. But it helped keep everyone’s emotions more regulated. Think of snacks as a buffer for your child’s nervous system (and yours).

2) Be strategic about travel times.

You know your kid’s best “window.” Morning? Midday? After a snack? Lean into that instead of planning the perfect nap-flight scenario—kids rarely nap on cue when you need them to. A realistic plan beats an idealized one every time.

3) Keep your hands as free as possible.

High-achievers tend to overpack, but travel days reward simplicity. Consolidate bags so your hands—and attention—are available for your kids. Less in your hands = less in your mind.

You don’t need a perfect travel day. You just need to get there.

We’re here for you ❤️ Uptown Psychology

12/18/2025

Every parent loses it sometimes. When we are exhausted, overwhelmed, or dysregulated, our reactions can come out sharper than we intend. What matters most is not that the rupture happened, but that repair follows.

Repair teaches children accountability, emotional regulation, and safety in relationships.

A few key reminders:

• Wait until you are calm

• Get physically on their level and remove distractions

• Offer a clear, sincere apology

• Name your behavior without over-explaining or blaming

• Acknowledge the impact on them

You are not modeling perfection. You are modeling how to take responsibility, regulate emotions, and reconnect after conflict. That is where resilience is built.

Example: I am so sorry mommy yelled at you when we were getting ready to leave for thanksgiving. I was overwhelmed and wanted to get there on time. I know that when I yelled at you, it scared you and made It harder for you.

We’re here for you ❤️ Uptown Psychology

12/13/2025

We always say irritability and anxiety are good friends. Are you getting feedback from your environment that you’re a little too snappy for your own good? Try these tips.

We’re here for you ❤️ Uptown Psychology

12/12/2025

If there’s one thing our anxious, planning-oriented brains dislike … it’s not knowing.

Unpredictability can feel like a threat: What if something goes wrong? What if I can’t handle it? What if I’m caught off guard?

But here’s the truth we work on in CBT/DBT:

Uncertainty is uncomfortable, not dangerous.

Learning to tolerate the unpredictable doesn’t mean liking it. It means building skills so you can move through it without spiraling.

A few reminders for today:

💡 Notice when you’re feeling uncomfortable about the future

💡 Check the story your mind is telling.

💡 Come back to the present moment.

Use your senses, slow your breath, or roll your shoulders.

💡 Practice willingness.

“I don’t love this, but I can handle not knowing.”

This is the core of distress tolerance.

You don’t have to eliminate uncertainty to feel okay.

You just have to strengthen your ability to be with it.

What helps you tolerate unpredictability?

We’re here for you ❤️ Uptown Psychology

12/04/2025

Airline travel is anxiety provoking these days, especially during the holidays. Delays, cancellations, and disruptions can all cause anxiety and throw a wrench in your holiday travel plans.

Here are our favorite tips to cope:

Plan ahead: Anxious high achievers often feel calmer when there’s a plan in place. Make your lists, check the weather, and start packing early. Use tools (even AI!) to help organize what you need. Think through how you’ll get to the airport, what snacks or water you’ll bring, and any arrangements that support your comfort. When your basic needs are taken care of, your emotional vulnerability goes down.

Know your travel style: Are you someone who needs to arrive hours early or someone who’s comfortable cutting it closer? Talk with your travel partner(s) about what helps you feel grounded. This isn’t about rigid demands—it’s about negotiating a middle path so everyone starts the day with less stress.

Accept the chaos: Travel days are unpredictable: delays happen, routines get disrupted, and people can be… a lot. Let yourself expect imperfection. Lowering the bar—rather than trying to pack in too much—helps you stay regulated and reduces frustration. Sometimes the best skill is simply acknowledging, “Today might be messy, and that’s okay.”

We're here for you ❤️ Uptown Psychology

11/30/2025

Ever wondered what a therapy session at Uptown Psychology is like? Step behind the scenes with us!

Our warm, welcoming space is designed to make you feel comfortable and supported.

Our expert therapists are ready to help you navigate anxiety with personalized strategies.

Let’s start your journey together! ✨

We’re here for you ❤️ Uptown Psychology

11/27/2025

Another favorite therapy homework ... stopping to jot down three things you feel grateful for.

We are grateful for you ❤️ Uptown Psychology

11/24/2025

Ever feel like the pressure we put on things to be perfect can get to feel overwhelming? What if we changed the mindset of needing it to be “perfect” to “as good as it can be.” Wouldn’t that be freeing?

We’re here for you ❤️ Uptown Pychology

11/21/2025

It’s so nice to meet you! Finding a therapist that both has the expertise to handle the challenge you are facing and is someone that you like and trust is crucial for success in therapy. Whenever we meet someone new, we take care to match you with a therapist that is a good fit for your personal needs.

We're here for you ❤️ - Uptown Psychology

11/19/2025

Relaxing when you are an anxious high achiever does not come easy, however, some might argue that for this group It is even more Important. Rest is not a reward you earn. It’s the way you keep moving forward. Give yourself permission to pause.

We’re here for you ❤️ Uptown Psychology

11/13/2025

One of our go-to therapy prompts: Pick 1-2 things you enjoyed this week.

What's one thing you've done this fall that felt good?

We're here for you ❤️ - Uptown Psychology

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Upper East Side, NY

Website

http://www.uptownpsychologyny.com/

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