Cara Cancio MSW, LCSW

Maybe your mind is constantly scanning for what could go wrong, replaying what already happened, or preparing for what might happen next. Anxiety can make it hard to feel present—even when everything is actually okay. Therapy can help you quiet the noise, understand your patterns, and feel more in control of your thoughts and your life.

I know ADHD is about so much more than being distracted or forgetful. It can affect relationships, work, school, self-esteem, motivation, productivity and the way you move through everyday life. Living with ADHD can often feel like you're working twice as hard just to keep up. Whether you're struggling with focus, organization, emotional regulation, procrastination, or constantly feeling overwhelmed, therapy can help you make sense of the patterns behind those challenges.

The conversation you keep avoiding, argument that somehow turns into the same argument every time, things you wish you'd said differently, the things you wish you'd said at all, & the worry that speaking up might create more conflict instead of less. Relationships can bring out our strongest emotions & sometimes our most confusing patterns. Therapy can help you understand how you show up in relationships, communicate more clearly, & build connections that feel healthier and more fulfilling.

I use Cognitive Behavioral Therapy (CBT) to help clients identify unhelpful thought patterns, understand how thoughts, emotions, and behaviors interact, and develop more effective ways of responding. I integrate CBT techniques with a practical, collaborative approach, adapting strategies to each client rather than relying on a one-size-fits-all model.

I incorporate Dialectical Behavior Therapy (DBT) skills into my work to help clients develop emotional regulation, distress tolerance, mindfulness, and interpersonal effectiveness. These practical tools can be especially helpful for managing intense emotions, navigating relationships and boundaries, and responding to difficult situations with greater intention. I integrate DBT strategies alongside other approaches based on each client's individual needs.

I incorporate Acceptance and Commitment Therapy (ACT) to help clients develop greater psychological flexibility and move toward the life they want, even when difficult thoughts or emotions arise. ACT can help you identify what matters most, step out of unhelpful patterns, and respond to your experiences with greater acceptance and intention. I use these principles to help clients build lives that feel more authentic and aligned with their values.