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You don’t have to live in all or nothing thinking.
Online therapy in New York that helps you ease anxiety, understand your emotions, and create more flexible ways of responding, so life does not have to feel so rigid or exhausting.
When everything feels all or nothing, it is hard to move forward.
You are smart and self aware. You can see the patterns that aren’t working, but it still feels impossible to change how you actually think or respond. If something goes wrong, it can feel like everything is ruined. If you can’t do something perfectly, it is easier not to do it at all. Over time that kind of black and white thinking feeds anxiety, procrastination, and self doubt.
Therapy with me gives you a structured space to try something different. We talk, reflect, and notice what is happening in your thoughts and body. We also use music-based exercises as a bridge, so you can safely experiment with gray areas, flexibility, and new ways of relating to yourself, without having to find the perfect words.
Ways our work together can support you
Stress and anxiety relief
Learn tools to calm your nervous system, manage racing thoughts, and feel more grounded in daily life.
Motivation and follow through
Shift out of all or nothing patterns, build sustainable habits, and reconnect with a sense of direction.
Emotional expression and insight
Use music and conversation to understand your feelings, make sense of reactions, and respond instead of just react.
Why therapy with music can help when talk has not
Music-based therapy is a structured, evidence informed approach to therapy that uses music as a tool for reflection, emotional processing, and change. You might listen to a song, explore lyrics, create a simple playlist, or use rhythm to notice what happens in your body. Music gives us another way to explore what you feel and practice new responses, so change does not stay stuck in your head.
Benefits of our work together:
Understand your feelings through music, including the ones that are hard to name.
Feel more connected to yourself instead of living on autopilot.
Grow your emotional flexibility and move away from all or nothing thinking.
Build kinder, more realistic self talk that still honors your values and goals.
Use music as a practical tool you can return to whenever you feel overwhelmed.
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Life does not have to stay this rigid.
Hi, I’m Matt Cohen, and I can help.
I work with adults who feel trapped in all-or-nothing thinking. Together we explore the patterns that keep you stuck in perfection, self-criticism, or shutdown, and begin to create more space inside your life. My approach combines depth therapy with music based work, using rhythm, structure, and sound to help you feel the gray areas instead of only talking about them.
Therapy Wherever You Are
Online music-based therapy lets you show up from anywhere in your state, without the stress of traffic or commuting. Sessions are structured so they feel focused and engaging, even through a screen. You will have a private, consistent space to do deeper work and still fit therapy around your real life.
