There are Old Hurts You've Carried for Far Too Long
Hi, I’m Dr. Juan. Together, we’ll heal the old hurts, so you can stop just coping and start becoming who you really are.
✓ Free yourself from the old patterns — overthinking, caretaking, self-criticism, avoidance.
✓ Heal the deeper hurts beneath them — the shame, feelings of unworthiness, fear of failure.
✓ Access the peace, balance, and confidence that are already in you.
There are Old Hurts You've Carried for Far Too Long
Hi, I’m Dr. Juan. Together, we’ll heal the old hurts, so you can stop just coping and start becoming who you really are.
✓ Free yourself from the old patterns — overthinking, caretaking, self-criticism, avoidance.
✓ Heal the deeper hurts beneath them — the shame, feelings of unworthiness, fear of failure.
✓ Access your core self –and lead with the peace, compassion, and insight that have been there all along.
Start Your Healing Journey
Online therapy for clients in New York, Florida, & Washington
I’m in-network with major insurers across all three states — including Aetna, Cigna, most Optum plans (UnitedHealthcare, Oscar, and Oxford), with additional plans also available.
Not sure if your plan is covered?
Contact Me — your specific plan is verified before we start.
You’re thoughtful and resilient. You’ve worked hard for what you have.
From the outside, you’re the one others depend on, the one who’s had to manage different worlds to get where you are.
But underneath, there are old hurts and patterns that weigh you down.
Maybe it’s anxiety or a low mood you can’t shake — a mind that won’t turn off, or a heaviness that’s been there longer than you’d like to admit.
Maybe it’s a voice that says you’re not good enough — the inner critic that’s harder on you than anyone else would dare to be.
Maybe it’s relationship patterns you want to change — caretaking everyone but yourself, keeping the world at arm’s length, or a grip on things you can’t seem to loosen.
You don’t have to carry it alone.
These are old patterns, not who you are, and they can heal.
Every Journey Inward Needs the Right Guide Inward Needs the Right Guide
Starting is one thing. Walking this with someone who understands the in-between you live in — who knows how to help you navigate the challenges with skill and compassion — is what turns insight into a life that actually feels like yours. I help you get to the root, so the change lasts.
Unburden the shame you’ve carried
— and transform perfectionism and self-criticism into self-compassion, curiosity, and confidence.
Unburden the fear that the floor will drop the moment you stop bracing
— and transform overthinking and control into calm, trust, and being present for your own life.
Unburden the belief that your needs were never meant to count
— and transform the caretaking that empties you into generosity rooted in self-worth: care you give freely, without giving yourself away.
Unburden the old conclusion that you’re safer alone
— and transform the walls into courage, closeness, and the freedom to let people in.
WORKING WITH ME
How We’ll Work Together
Lasting change can’t be forced — it’s cultivated. Here’s how we create the conditions for it.
Step 1:
Book Your Free 45-Minute Consultation
We’ll explore your goals, answer your questions, and clarify the best next steps.
Step 2:
Personalized Therapy Plan
Together, we’ll create a clear, customized plan that immediately addresses your most pressing challenges.
Step 3:
Consistent Support, Lasting Change
Weekly sessions where the work takes root — practical, paced, and supported the whole way. Over time, you’ll feel the shift:
Calmer and more self-trusting, where the criticism and the bracing used to be Closer to the people who matter — with boundaries that come from wisdom, not armor Changed from the inside out: the kind that lasts, and that the people you love feel too
About Dr. Juan
I get what it’s like to feel pulled in a hundred directions — because I’ve been there.
Growing up in a working-class immigrant family while navigating high-pressure spaces where few people looked like me taught me how to succeed under pressure — but it also left me over-functioning, always braced, and quietly sure I had to carry it all on my own. I know these patterns from the inside.
Now, I help thoughtful, driven adults — like first-generation professionals, new parents, and ambitious leaders — find calm, set boundaries, and create balance without losing their edge.
My approach blends Internal Family Systems (IFS), CBT, mindfulness, the Gottman Method, Motivational Interviewing, Whole Brain Living, and culturally responsive care into practical strategies you can use right away.
The work itself is gentler than you might expect. We don’t fight the parts of you that learned to over-function or keep a careful distance — we get curious about them, understand what they’ve been protecting, and help what’s underneath finally heal. From there, your core self leads, and the change holds.
My Mission: Healing isn’t just personal – it’s transformative.
When we reconnect with our true selves and break free from past wounds, we become a force for good, influencing those around us in ways that create lasting change. Each person who heals helps to heal others, creating a ripple effect that strengthens relationships, families, communities, and even the world in ways we cannot even imagine.
Frequently asked questions
Still have questions? Here are the most common things new clients ask before starting therapy.
01
If using insurance:
Most clients pay between $0–$60 per session, depending on their plan and whether they’ve met their deductible.
I’m in network with most Optum Plans including:
UnitedHealthcare
Oscar
Oxford
UMR
Without insurance:
My out-of-pocket rate is $125 per 45-minute session.
I offer high-quality care with exceptional value—and I keep my rate modest because I don’t want finances to be a barrier for the clients I serve.
Whether you’re using insurance or paying out of pocket, my goal is to make therapy accessible while still offering the structure, tools, and support that lead to real, lasting change.
That’s why I: Accept insurance Keep transparent pricing Keep my self-pay rate modest
02
I see clients Monday through Friday, between 9:15 AM and 6:45 PM, depending on availability.
03
No, I provide online therapy only for clients in New York and Florida.
This means you can access therapy from the comfort of home—without the hassle of travel.
04
- We’ll check in on your progress and keep therapy aligned with your long-term goals
- We’ll prioritize what’s most pressing based on what’s happening in your life
- You’ll gain practical tools and real insight — so the patterns that have run the show (the over-functioning, the bracing, the inner critic) start to loosen their grip
- Sessions take place in a judgment-free, supportive space where real healing happens
05
💡 I specialize in helping people of color, first-generation and bicultural folks, and those who’ve carried adversity heal, grow, and break free from old patterns — because I’ve been there.
- My style is structured and supportive, with real movement — never rushed, never aimless
- We’ll take time in your free consultation to make sure it feels like a good fit before moving forward
06
- Step 1: Book a free 45-minute consultation.
- Step 2: We’ll discuss your goals, challenges, and what you’re looking for in therapy.
- Step 3: If it feels like a good fit, we’ll schedule your first session and start the journey toward change.
💡 Therapy doesn’t have to be overwhelming. The hardest part is taking the first step. If you’re ready to stop feeling stuck and start moving forward, I’d love to help.
Are you ready for tranformational healing?
See what former clients say:
I've worked with therapists before, but no one has ever understood me quite like Dr. Juan. He gave me practical strategies that genuinely reduced my anxiety and helped me move forward in life feeling clear and confident.
As a first-gen Afro-Latina navigating work stress and family pressures, Dr. Juan helped me set healthy boundaries, manage my anxiety, and build lasting confidence. Therapy truly made me stronger.
Even when things were rough, therapy with Dr. Juan helped me find real balance between my career and family. I learned how to truly be present and manage stress with confidence.
Working with Dr. Juan has allowed me to grow emotionally and build healthier, more fulfilling relationships. Therapy has given me tools to truly understand myself and communicate confidently in my relationships and at work.
Dr. Juan B Pena, PhD, LCSW
Offering Virtual Therapy to clients in New York, Florida and Washington
Still Have Questions? I’m Happy to help: juan@drjuanbpena.com
Crisis Notice: If you’re in immediate danger or experiencing a mental health crisis, call 988 (Suicide & Crisis Lifeline) or 911, or go to your nearest emergency room. This practice does not provide emergency services.