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Dr. Sandra Ostroff, Psy.D. Licensed Psychologist 

Minimize Anxiety, Maximize Life.

Embrace Now is a Transformational Avenue for Anxiety Support & Treatment. Specializing in Anxiety, OCD, Phobias, Social/Relationship Anxiety, and Panic. We Offer Individual Therapy in Conshohocken, PA, and 41 States via Telehealth.

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Maybe you or your teen…

  • Feel like accommodating anxiety is consistently top of mind when making decisions/plans
  • Don’t know what it feels like not to be anxious lately… and/or when you do feel calm, you feel a sense of impending doom about when anxiety will inevitably return
  • Frequently worry about what will happen, how things will go, or bad things happening
  • Feel consumed by concern with what other people are thinking about you.
  • Feel that anxiety or OCD symptoms are getting in the way of living the life you want

The Good News = you’re not alone.
The Better News = you’re in the right place.

Book Now

Together, We’ll Pivot From Anxiety —> Resilience

  • I’ll meet you where you are with nonjudgement and understanding.
  • We’ll explore and identify why where you are makes sense.
  • We’ll explore and identify where you want to be.
  • Always leading with compassion and understanding, I’ll gently nudge you toward your goals & values with tangible strategies and steps that you feel good about.
Meet Dr. Sandra

What We Do

Individual Therapy

Dr. Sandra specializes in treating teens and adults with anxiety disorders and OCD using evidence-based approaches such as CBT, ACT and exposure therapy.

Embrace Now’s Community

Want support from individuals that understand you and your anxiety? Join Embrace Now’s supportive online community facilitated by Dr. Sandra.

See How We’ve Made an Impact

Professional advice/tips to help with Anxiety, Relationship Issues, Feeling Stuck, Coping Skills, Help Improve Mental Health, Achieve Goals, Adopt a Healthy Mindset, Mindfulness Tips, and more. Highly recommend!

Gina R.

Loving this website so far!! The thought log has been really helpful with my anxiety. I look forward to the upcoming courses!

Lauren S.

Embrace Now Psychotherapy and Wellness has made such an improvement in my mental health. I tend to need "just in time" solutions and all of the resources and strategies used have helped tremendously. There are so many options of resources for whatever your needs are. Highly recommend if you're looking to improve your wellbeing. We also love that it is women owned!!!!

Danielle S.

Embrace now is great and has really helped me so much. They have great resources for any issues you may be having. Dr. Sandra is so insightful and easy to talk to. Highly recommend

Barbara S.

Provides coping strategies and mindfulness tips for those dealing with anxiety. Dr. Sandra is empathetic and compassionate about her work.

Amanda D.

21 East 5th Avenue Suite 100, Conshohocken, PA 19428

Embrace Now
About Me

Embrace Now Psychotherapy and Wellness’ content, website, and community platform does not provide therapy through the information provided/posted. Your utilization of the website and community platform does not establish a therapist-patient relationship between you and Embrace Now/ Dr. Sandra or any of its team members.

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This recorded pop-up workshop by Dr. Sandra on panic features 26 minutes of video content and covers:

What panic attacks are

What panic disorder is

Difference between panic and anxiety attacks

Several coping skills for panic

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This recorded pop-up workshop by Dr. Sandra on Rumination features 32 minutes of video content and covers:

What rumination is

When rumination happens

How it occurs commonly in OCD, Generalized Anxiety Disorder, and Depression

Steps to cope with rumination when it is not helpful

Exercise to cope with rumination when our focus on something is needed, but the rumination about that thing is taking over/becoming unhelpful.

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“Embrace Discomfort” Workshop, is designed to help you understand and overcome avoidance behaviors through the practice of exposure. This workshop consists of four lessons, totaling approximately 39 minutes of video content, complemented by four associated resources with practical strategies to help you embrace discomfort and lead a more fulfilling life.

By the end of this workshop, participants will:

Understand Why Avoidance is Problematic: gain a foundational understanding of avoidance and exposure, feeling more confident in the necessity and benefits of facing discomfort.

Identify Avoidance Patterns: Participants will recognize their avoidance patterns and understand the impact of these behaviors.

Understand How to Use Values to Embrace Discomfort: Participants will develop insight into the value of facing discomfort, realizing what they gain by overcoming avoidance and how it aligns with their core values.

Prepare Action Plan: Participants will leave with a clear plan and practical strategies to start embracing discomfort, using graded exposure techniques to gradually overcome avoidance.

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“Embrace Connection: Social Anxiety Skills Workshop,” is designed to help you understand and manage social anxiety through evidence-based techniques and strategies. This workshop consists of five comprehensive lessons, totaling 43 minutes of video content, and includes four associated resources/activities to enhance your learning and application.

By the end of this workshop, participants will:

Understand Social Anxiety: Gain a clear understanding of social anxiety, its causes, and the difference between normal social anxiety and social anxiety disorder.

Manage Anxious Thoughts: Learn to catch, identify, and reframe socially anxious thoughts with evidence-based strategies.

Reduce Social Avoidance: Understand the ineffectiveness of avoidance, learn gradual steps to reduce it, and develop strategies to cope with the process.

Improve Communication Skills: Acquire practical conversation and communication skills to enhance confidence and effectiveness in social interactions.

Adopt a Values-Based Perspective: Learn to reframe social anxiety through a values-based perspective, improving their approach to social interactions and reducing anxiety.

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Embrace Uncertainty – Coping with What If Thoughts Workshop”, is designed to help you understand and manage uncertainty and the ineffective “what if” thoughts that often accompany it. This workshop consists of five engaging lessons, totaling 34 minutes of video content.

By the end of this workshop, participants will:

Understand Uncertainty: Gain a clear understanding of what uncertainty is, why it’s common to feel uncomfortable with it, and the ineffectiveness of “what if” thoughts.

Learn the Five Laws of Uncertainty: Understand and accept the fundamental principles of uncertainty to cope more effectively.

Avoid Unreasonable Efforts to Reduce Uncertainty: Recognize why trying to eliminate uncertainty is ineffective and adopt healthier, more reasonable approaches.

Develop Coping Strategies: Acquire practical, evidence-based strategies for enduring and managing uncertainty.

Embrace Uncertainty: Learn to reframe uncertainty positively, find meaning in it, and embrace it as a part of life.

 
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“Embrace Now: Mindfulness Skills Workshop” is designed to introduce you to the principles and practices of mindfulness, helping you cultivate a calmer, more centered mind. This workshop consists of five concise lessons, totaling 26 minutes of video content, complemented by four associated resources to support your mindfulness journey.

By the end of this workshop, participants will:

Understand Mindfulness: Gain a clear understanding of what mindfulness is, its benefits, and overcome common myths.

Enhance Present Moment Awareness: Learn and practice mindfulness activities that help stay grounded in the present.

Observe Thoughts Mindfully: Develop skills to observe thoughts without judgment and prevent them from taking over.

Regulate Emotions Mindfully: Learn techniques to notice and balance emotions, reducing impulsive behavior.

Cultivate Gratitude: Foster a positive mindset through regular gratitude exercises, enhancing overall mindfulness.

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Embrace Your Values is designed to provide participants with a deep understanding of their values and practical strategies to live in accordance with them, fostering greater fulfillment and resilience in the face of anxiety and stress. This workshop consists of five engaging lessons, totaling 36 minutes of video content, and includes three guided activities to enhance your learning and application.

By the end of this workshop, participants will:

Understand the Importance of Values: Gain insight into what values are and how they influence behavior and well-being.

Explore Personal Values: openly explore their personal values, discovering what truly matters to them through reflective exercises.

Identify Core Values: Clearly identify and articulate their most important core values.

Assess Values-Based Actions: Evaluate current actions in relation to their values, identifying obstacles and areas for improvement.

Plan for Values-Based Action: Develop a practical plan to increase alignment between their actions and values, receiving a step by step guide on how to address obstacles and enhance engagement.

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Embrace Calm – Anxiety Skills Workshop is designed to help you understand and manage anxiety effectively through evidence-based teachings provided by Dr. Sandra. This workshop consists of five concise lessons, totaling 41 minutes of video content, complemented by seven associated resources to deepen your understanding and practice.

By the end of this workshop, participants will:

Understand Anxiety: Grasp the “why” behind anxiety, feeling validated in their experiences.

Manage Anxious Thoughts: Utilize effective strategies to catch and cope with anxious thoughts.

Confront Avoidance: Recognize the pitfalls of avoidance and learn how to face anxiety-provoking situations.

Reduce Anxious Feelings: Apply mindfulness, self-compassion and distress tolerance techniques to alleviate emotional and physical sensations of anxiety.

Accept Anxiety: Develop acceptance strategies and cognitive reframes to live more comfortably with anxiety.

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