For Teens
Why scrolling at 2am makes everything feel worse
That anxiety after hours on your phone isn't in your head. Here's what's actually happening in your brain when you scroll, and what helps (beyond "just put it down").
Hi. I'm Grace, and I work with teens and families dealing with anxiety—especially the kind that comes from living in an always-connected world.
If you're a parent, you might be here because you're worried about your teen's relationship with their phone, or because they're struggling with anxiety and you're not sure how to help.
If you're a teen, you might be here because you've noticed that scrolling makes you feel worse, or because anxiety is getting in the way of things you want to do, and you're looking for someone who actually gets it.
A note for teens:
You're not broken. The anxiety you feel after hours on TikTok or Instagram is real, and it's not because you're weak or doing something wrong. These apps were literally designed to be hard to put down. We can work on strategies that actually help, not just "try to use your phone less" (which doesn't work).
I'm a licensed clinical social worker based in New York. I specialize in anxiety disorders—things like social anxiety, OCD, phobias—and how they intersect with technology and social media.
About My Work
I use evidence-based approaches like CBT, DBT, and exposure therapy, but what matters most to me is understanding what you're actually dealing with and figuring out what will help.
In addition to seeing clients, I teach at Columbia University's School of Social Work and lead community education at The Ross Center. I also speak to schools and parent groups about supporting kids' mental health in a digital age.
Background
- Columbia University School of Social Work (MSW)
- Advanced Clinical Fellow, Yale Child Study Center
- Former Clinical Manager, Child Mind Institute
- Co-Director of Community Education, The Ross Center
- Adjunct Professor, Columbia University
- Public Education Committee, Anxiety and Depression Association of America
Recent Writing
I write about teen mental health, anxiety, and how we're all adapting to technology's role in our lives.
For Parents
How to talk about screen time without starting a fight
"Put your phone down" doesn't work. Taking it away creates more problems. Here's what actually opens up productive conversations with your teen.
Research
What happens when teens take a social media break
New research on stepping back from Instagram, TikTok, and other platforms. The benefits are real, but more nuanced than you'd think.
Get in Touch
I'm not currently accepting new therapy clients. I am available for speaking engagements, media inquiries, and consultations with schools and organizations.