John Duffy
In our sessions, we won't just sit in silence or nod vaguely. We’ll look at the patterns driving your worry, test out practical ways to slow your nervous system down, and figure out what an ordinary, unhurried Tuesday can actually feel like for you.
We’ll look at the patterns driving your worry, test out practical ways to slow your nervous system down, and figure out what an ordinary, unhurried Tuesday can actually feel like for you.
I’m a Licensed Clinical Social Worker (LCSW) with a background in Cognitive Behavioral Therapy (CBT) as well as several other modalities of treatment. Outside of the office, you’ll find me on local hiking trails or trying to keep my two pugs happy and comfortable. If you're ready to exhale, send me a quick note for a free 15-minute intro call.
First session
Starting therapy for the first time is a massive step, and it is completely normal to feel anxious, skeptical, or entirely unsure of what to expect. Many people almost cancel their first appointment due to these nerves. Most clients experience total emotional relief, feeling heard without judgment, and realizing they do not have to carry their struggles alone.
Strengths
After serving in the military for over five years, I learned firsthand that the weight you carry doesn’t always lift just because you take the uniform off. Whether you are navigating trauma, transitioning stress, or just feeling like you’re running on empty, you don't have to figure it out alone. Throughout my career, I found that what truly energized me was listening to people's stories, understanding their struggles, and helping them find a way through. Stepping into the field of therapy was a natural evolution of that passion. As a therapist, I bring a unique blend of real-world pragmatism, deep resilience, and a non-judgmental space to help clients unpack their challenges, identify their internal strengths, and build actionable steps toward a healthier mental attitude.
Ideal clients
My ideal client is someone navigating a major crossroads who feels like the ground beneath them has shifted. They might be dealing with a career change, retirement, a relationship ending, or relocating to a new environment. Outwardly, they are capable and resilient, but inwardly, they are grappling with the unsettling question of "Who am I now?" They are looking for a collaborative space to process the grief of what they left behind, manage the anxiety of the unknown, and consciously build their next chapter.
Treatment methods
Cognitive Behavioral (CBT)
When you are facing life's transitions, it’s easy for your mind to catastrophize. We use CBT to catch those 'all-or-nothing' thoughts before they freeze you in place. Together, we look at the objective facts, separate your feelings from reality, and systematically break down massive, overwhelming problems into micro-steps. By altering that initial thought from 'I'm going to fail' to 'I can accomplish this one small task right now,' we disrupt the avoidance cycle and build immediate momentum.
Acceptance and commitment (ACT)
A client feeling stuck in patterns of avoidance, using temporary fixes to escape uncomfortable emotions related to family changes, aging, or health adjustments. We gently look at the strategies you've been using to avoid pain—like overworking or emotional withdrawal—and recognize that the fight against the pain is what is actually keeping you stuck. We shift the focus from 'How do I stop feeling bad?' to 'What kind of partner, parent, or individual do I want to be right now, even in the middle of this challenge? We set up a daily practice—like keeping a reflective journal or making one value-aligned choice a day—to build momentum toward a rich, meaningful life.
Location
Virtual sessions