Online Therapy for Adults | OCD, ADHD, Anxiety, Trauma, and Insomnia
Hi, I’m Dr. John Tzanos, PhD, a licensed psychologist providing secure online therapy for adults.
Many of the people I work with look capable and high-functioning on the outside, but privately feel exhausted by a mind that rarely slows down. You may find yourself replaying conversations, chasing certainty, overthinking decisions, avoiding things you care about, or bracing for the next wave of anxiety. You may be dealing with OCD loops, ADHD overwhelm, chronic worry, panic, trauma reactions, insomnia, depression, or the quiet sense that life feels harder than it should.
My approach is grounded in evidence-based therapy, but I also believe therapy should feel deeply human. We will use practical, research-supported tools while also paying attention to meaning, values, self-understanding, and the kind of life you want to build. You do not need to “win” against your mind in order to live well. More often, the work is about learning how to relate to your thoughts, emotions, memories, and urges in a new way, so they have less power over your choices.
Therapy with me is active, collaborative, and practical. We will build a clear map of what is happening: your triggers, patterns, avoidance cycles, compulsions, habits, and the places where you tend to get stuck. Then we will translate that understanding into realistic steps you can practice in daily life.
I draw from several evidence-based approaches, including Exposure and Response Prevention for OCD, Acceptance and Commitment Therapy for intrusive thoughts and difficult emotions, CBT for mood, anxiety, sleep, and follow-through, and CBT-I for insomnia. When clinically appropriate, I may also integrate trauma-focused strategies, Emotionally Focused Therapy for couples, and clinical hypnosis to support self-regulation, habit change, and a steadier relationship with the nervous system.
I specialize in helping adults with OCD, including intrusive thoughts, checking, rumination, reassurance-seeking, and mental compulsions; ADHD, including procrastination, overwhelm, organization, follow-through, and self-criticism; anxiety and panic; depression; trauma and PTSD; insomnia; phobias; neurodiversity and autism spectrum concerns; and body-focused repetitive behaviors such as skin picking and hair pulling.
Clients often tell me that therapy helps them feel less trapped in mental loops and more able to live their lives. They become more able to tolerate uncertainty without compulsions or avoidance, follow through without relying on shame or perfectionism, and make decisions with greater clarity. Over time, many people feel steadier, more self-trusting, and more connected to what matters.
My style is calm, transparent, warm, and direct. There is no pressure to say things perfectly or have everything figured out before starting. We will move at a pace that respects your nervous system while still working toward real change.
I offer telehealth-only therapy for adults located in California, Colorado, Florida, Minnesota, and Washington. Therapy is available in English and Greek. I also offer a free 15-minute consultation so you can ask questions and see whether working together feels like the right fit.