explore life with less alcohol or cannabis.
Virtual therapy for sober curioisty in NYC & NJ.
VIRTUAL THERAPY IN NEW YORK + NEW JERSEY | VIRTUAL THERAPY IN NYC + NEW JERSEY | VIRTUAL THERAPY IN NEW YORK + NEW JERSEY | VIRTUAL THERAPY IN NYC + NEW JERSEY
SOUND LIKE YOU?
On the outside, it looks like you’re holding everything together—but inside, your use of alcohol or marijuana feels more like a habit you’re questioning than a choice you’re making.
Maybe you’ve tried to cut back only to find yourself reaching for it again after a stressful day, or you’ve noticed it leaves you feeling foggy, anxious, or disconnected from yourself.
If you’re starting to wonder how your life might feel with less—or without it—sober curious therapy can help you explore that, without pressure or judgment.
Gain Clarity on Your Relationship with Alcohol and Marijuana Through Therapy in New York or New Jersey.
you’re not alone in your struggle.
The truth is, alcohol is everywhere: brunch, first dates, birthdays, bad days. More recently, it also seems like marijuana is everywhere: walking down the street, riding the train, casual social gatherings.
Substance use can take many forms, and its impact on your life isn’t always obvious from the outside. While it may start as a way to relax or connect, over time it can become a cycle of stress, shame, or secrecy that feels harder and harder to break.
Often, attempts to manage drinking or using, by cutting back, setting rules, or hiding how much you’ve had, can make you feel even more isolated. These short-term fixes rarely create lasting change. If you’re searching for real relief and a healthier relationship with alcohol or marijuana, therapy can provide the support you need.
My virtual therapy practice specializes in working with individuals who appear to be holding it all together on the outside, but internally feel weighed down by cravings, guilt, or uncertainty about their substance use. You may not identify with “rock bottom,” but you know alcohol is taking up too much space in your life.
You don’t have to figure this out alone. I offer a safe, compassionate space to adults in NYC and NJ to explore your relationship with alcohol or cannabis, develop tools for change, and move toward a life that feels more authentic and free.
Therapy for alcohol recovery New York City & New Jersey
Those things that used to help you feel better? They’re not working like they used to.
This space is for young adults in New York and New Jersey who are:
Exploring a mindful or sober-curious lifestyle
Feeling tired of drinking or cannabis use but not ready for full sobriety
Noticing how alcohol or marijuana impacts mental health, relationships, or identity
Curious about life with less alcohol or cannabis
Wanting support that isn’t tied to “rock bottom” stories or rigid labels
Whether you want to take a break, reset your habits, or redefine your relationship with alcohol or marijuana, you deserve support as you figure out what’s right for you.
My therapeutic approach is…
VIRTUAL THERAPY FOR ALCOHOL RECOVERY
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My approach to sober curiosity is collaborative, nonjudgmental, and grounded in curiosity. I meets you exactly where you are. I believe the therapeutic relationship is the foundation for real, lasting change. I show up authentically so we can build a genuine, trusting connection where you feel seen, supported, and never judged.
My priority is to create a space where you feel safe and comfortable enough to open up, explore what’s really going on, and get exactly what you need from the therapy process. I integrate different evidence-based modalities to help you explore what substances mean in your life , how they are impacting you, and what it might feel like to let go of some of the pressure it carries.
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With DBT, we’ll build skills to manage discomfort, social anxiety, and emotional ups and downs so alcohol doesn’t feel like your only tool.
DBT focuses on four key modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Many people use substances to numb anxiety or escape discomfort. I’ll help you build the tools, so substances don’t feel like your only tool.
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With CBT, we’ll examine your thoughts and patterns around drinking or using, like shame, all-or-nothing thinking, or fears about what life looks like without it.
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With psychodynamic therapy, we’ll explore the deeper roots of your relationship with alcohol, marijuana, identity, and belonging.
This isn’t about forcing sobriety. It’s about supporting your clarity so you can make aligned choices that feel good in your body and your life.
Challenges we’ll tackle…
Drinking or using marijuana out of habit, not choice
Feeling anxious, guilty, or depressed after substance use
Difficulty saying no in social settings
Questioning why you drink and what you might want instead
Using alcohol to manage social anxiety, stress, or self-doubt
Confusion around labels like “alcoholic” or “addiction”
Growth you’ll gain…
Understand your relationship with alcohol or marijuana more clearly
Take a break from substances—or use them more mindfully
Release shame or confusion around substance use
Develop coping strategies that don’t rely on alcohol or cannabis
Navigate social events with more confidence
Get curious about how you want to feel and what supports that
Build a more grounded, self-directed lifestyle
Over time, many clients notice they make more intentional choices, have less shame and second-guessing, stronger coping tools, and a life that feels more authentic, joyful, and sustainable.
Fear of judgment from friends, family, or yourself if you stop drinking
You don’t need a diagnosis or a disaster to want something different.
Difficulty imagining fun or connection without substances
Hi, I’m Kendall.
As someone who is sober myself, I understand how complex this work can be—not just the quitting, but the healing that comes after. I know what it’s like to carry shame, to question your progress, to wonder if you’re doing it “right.”
Therapy with me isn’t about perfection. It’s about honesty, curiosity, and creating space for change. Whether you’re exploring full sobriety or looking to cut back in a way that feels sustainable, this is a place where your goals are respected and your story is held with care.
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Sessions are 45 minutes and held virtually. We usually begin with a check-in to see how your week has been and explore any immediate challenges. From there, we’ll work on building skills like managing cravings, navigating social settings, or coping with anxiety without alcohol. We might also spend time preparing for upcoming events where alcohol will be present, helping you plan ahead and feel more confident in how you want to show up.
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In our first few sessions, we’ll spend time getting to know each other and exploring what brings you to therapy. We’ll talk about your relationship with alcohol, how it’s impacted your life, and what you hope will feel different in the future.
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As therapy progresses, we’ll move into deeper work such as building coping tools, understanding your triggers, and finding new ways to respond to stress, cravings, or shame. Sessions might include emotion regulation skills, preparation for social events, or unpacking past experiences that shaped your relationship with alcohol.
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Over time, we’ll revisit your goals and track what’s shifting. You might notice more emotional stability, stronger boundaries, or fewer urges to drink. And when progress feels slow or uncertain, we’ll name that too.
There’s no straight line in this process. But together, we’ll build a steady path forward, one that centers your growth, your voice, and your version of recovery.
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A Collaborative Process
Therapy works best when it’s collaborative. You bring your story, your insight, and your questions. I bring my training, tools, and experience. Together, we’ll create a space where change feels possible and sustainable. We’ll revisit your goals regularly, talk through what’s working, and adjust as needed. You’re never expected to carry this alone.
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Special Considerations
Please note: I do not provide mandated treatment or medical detox services. If you are in need of detox or higher-level care, I’m happy to refer you to trusted providers who can support that step in your journey.
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Adapting to Your Needs
Therapy is entirely virtual, so you can access support from anywhere in New York or New Jersey. I understand that life is busy, and therapy should work with your schedule, not against it. Whether you’re balancing work, caregiving, school, or just trying to make it through the week, we’ll find a rhythm that fits.
A few more things to know about working together
Curious what a sober life looks like?.
No pressure, no labels, just space to explore.
In Need of Tangible Resources All About Sobriety?
Check out our most recent blogs and downloadable resources:
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This SMART Goal worksheet helps you clarify what a “sober curious” path looks like for you by defining realistic, values-aligned moderation or alcohol-free goals. It guides you in identifying obstacles and building supportive strategies so your intentions feel achievable rather than overwhelming.
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This Daily Drinking Log helps you track when, why, and how you drink so you can explore your relationship with alcohol with curiosity rather than judgment. It supports greater awareness around patterns, triggers, and emotional states as you experiment with moderation or alcohol-free days.
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This Habit Tracker helps you build supportive routines—like hydration, movement, rest, or alcohol-free days—that align with your sober curious goals. By visually tracking your habits over time, you can see what strengthens your well-being and what shifts you want to make next.
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This Mood Tracker helps you notice how your emotions fluctuate throughout the month and how they may connect to your drinking habits or alcohol-free days. It offers a gentle way to build self-awareness and understand your emotional landscape as you explore a sober curious lifestyle.
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For those exploring a more mindful relationship with substances or sobriety, the Self-Discovery Journal provides a space to slow down, reflect, and connect more deeply with yourself. The prompts help you build self-awareness, understand what drives your choices, and reconnect with your values—all essential parts of making intentional, aligned decisions.
Downloadable resources:
FAQs
Have Questions? We’ve got answers…
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“Sober curious” means intentionally exploring your relationship with alcohol without necessarily labeling yourself as having a problem. It’s about asking honest questions like, “How is drinking actually affecting me?” and experimenting with cutting back or taking breaks. You don’t have to identify as an alcoholic to become curious about whether alcohol is truly serving you.
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Sober curious therapy focuses on exploring your relationship with alcohol without assuming you need to quit or identify as having an addiction. It’s often centered on increasing awareness, building coping skills, and helping you make intentional choices about drinking. Traditional addiction treatment typically assumes abstinence as the goal and may involve higher levels of care or structured programs. In sober curious work, we collaborate on what feels aligned for you, whether that’s moderation, abstinence, or simply clarity.
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No. You do not have to commit to being sober to begin therapy. We can start exactly where you are — whether you’re actively drinking, taking a break, or just questioning your habits. The goal is to explore your relationship with alcohol without pressure or shame. Clarity and change can grow from curiosity, not ultimatums.
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Sober curious therapy doesn’t follow a fixed timeline. It’s a process of exploration and growth. Many clients notice meaningful shifts within a few months as they build awareness and new coping tools. Others choose to continue longer to deepen their insight and solidify lasting change. The pace depends on your goals and how much support feels helpful to you.
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Sober curious therapy can include alcohol, marijuana, or any substance you’re questioning. Many clients explore their relationship with both drinking and cannabis, especially as they notice impacts on anxiety, motivation, or mood. The focus isn’t just on the substance itself, but on understanding why you use it and what role it plays in your life. Together, we look at what feels aligned and sustainable for you.
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Therapy is a confidential space, with a few legal exceptions that I will review with you at the start so you feel fully informed. My role is not to judge your choices, but to help you understand them and decide what feels right for you. You deserve a space where you can speak openly without shame.
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Needing higher levels of care doesn’t mean you’ve failed. I can help you identify when more structured support is appropriate and connect you with trusted programs, including medical detox, intensive outpatient, or residential treatment. Therapy can continue alongside or after these services to support lasting recovery. My goal is to make sure you get the level of care that’s safest and most effective for you.