Where are you located?

I'm located in Miami, FL, and I can offer services to anyone residing in the state of Florida.

Do you offer virtual therapy?

Yes. I offer fully virtual therapy for adults anywhere in the state of Florida through a secure, HIPAA-compliant video platform.

Do you offer in-person sessions?

No. At this time, I’m not providing in-person sessions.

Do you accept insurance?

Yes. I currently accept several insurance plans through third-party platforms, such as Headway. Insurance accepted includes Aetna, Carelon Behavioral Health, Cigna, Oscar Health, Oxford, and United Healthcare.

How much does self-pay therapy cost?

Private Pay Initial Intake (60 minutes): $180. Private Pay counseling session (50 minutes): $150.

What is your cancellation policy?

Please cancel at least 24 hours in advance to avoid being charged a full session fee. Same-day cancellations or no-shows are charged $150.

I'm not sure I need therapy. How do I know it's right for me?

It's completely normal to feel uncertain about starting therapy. You don't need to be in crisis—therapy can help you navigate life transitions, relationships, or past traumas. Reach out and we can talk about whether it feels like the right fit for you.

What can I expect in our first session?

The first session is about getting to know you, your goals, and what brought you to therapy. We'll talk about what feels difficult and start exploring how we can work together in a safe and supportive way.

How does therapy with you look like?

Therapy sessions are conversational and flexible, focusing on what matters most to you. We’ll identify patterns, explore emotions, and work toward clarity and growth—all from your own private space.

How long are sessions, and how often do we meet?

Sessions are 50 minutes long. Most clients begin with weekly therapy, but frequency is tailored to your needs and availability.

5 Simple Steps to Interrupt Overthinking Before It Drains You

Jul 1

Written By Yamile Rojas

Ever feel like your brain just won’t shut off?

Like you are trying to enjoy your day, but your mind is dragging you back into last week’s awkward interaction... or next week’s worst-case scenario?

That, my friend, is called Overthinking, and it’s a safe way that your brain has learned how to protect you from failure, embarrassment, or losing control.

I will walk you through five steps to help you break the pattern of overthinking and ground yourself in reality, not just mental noise.

Step #1: Catch It in The Moment

Sounds simple, right? But it’s not.

Many people don’t notice when they are overthinking until it’s already happening. For this reason, the initial step is to develop awareness.

How to apply this step:

Say to yourself: “I’m overthinking right now.” That’s it. Name it.
Notice the pattern. Do you spiral most when you are tired? Lonely? After social interactions?
Keep a quick note on your phone. A “brain loops” list. Not to solve, just to track.
Remind yourself: Naming is not fixing. It’s noticing. And that matters.

Step #2: Shift Your Focus to Your Body

Overthinking pulls you into your head. But your body? That’s where regulation lives.

To be clear: we are not trying to “calm down” with deep breaths and affirmations. We are just interrupting the loop.

What to avoid with this step:

Try to think your way out of overthinking, which usually adds more confusion and stress.
Expect your body to feel calm immediately after starting a mindfulness practice. The goal is presence, not perfection.

Try this instead:

Run cold water over your hands.
Stand up and stretch. Loudly yawn.
Take a slow sip of something warm or fizzy.
Press your feet into the ground and say, “I’m here.”

Step #3: Ask a Better Question

Overthinking often feeds on questions that have no clear answers, such as “ What if I get it wrong?’, “What if I never feel better?”.

Instead, ask something more grounded:

What do I actually need right now?
What small step can I take to improve things?
Am I trying to control something I can’t?

You don’t have to answer perfectly. The point is to redirect your mental energy somewhere useful.

Visual Reminders:

grounding on sad — “What do I need?” = *Grounding*

overthinking spiral — “What if” = *Spiral*

You are halfway through. Still overthinking? Good. That means you are practicing.

Step #4: Let The Loop Stay Open

Here’s the hardest part.

Most overthinking is an attempt to resolve, but some situations aren’t resolvable. Not right now.

How to sit with that:

Tell yourself: “I can come back to this later.”
Picture the thought like a browser tab. You’re not deleting it, just minimizing.
Schedule time to revisit the situation or worry. For example: “I’ll think about this tomorrow at 10 am.”

Step #5: Choose a Low-Stakes Anchor

After all that mental lifting, you need an anchor. Something small, doable, and grounded in real life.

Why? Because otherwise your brain will drag you right back into the loop.

Choose something like:

Texting a friend about something totally unrelated
Folding laundry and listening to music
Watching a light show or walking outside, no podcasts, no productivity
Journaling for five minutes, not to analyze, just to release

To keep in mind: You are not distracting yourself; you are resetting. There’s a difference.

Next Steps

You made it.

The effects of overthinking don’t just go away in one blog post. But now, you have five real tools to work with. And maybe more importantly, you have permission to stop treating your brain like a problem that needs fixing.

This process? It’s about learning to pause, reconnect, and let your thoughts be thoughts, not threats.

So, what comes next?

Maybe you start noticing when the spiral hits. Maybe you save this post and come back to it on those 2 am mind-racing nights. Or maybe you realize you want support (someone to help you untangle what’s underneath it all).

Whatever it is… You don’t have to figure it out alone.

Schedule Free Consultation