Quiet the Inner Critic: Support for Anxiety and Perfectionism
with Kalya Castillo, Ph.D.
serving: New York + Connecticut
learn tools to manage the overwhelm and gain control.
Do you ever feel held back by negative thoughts?
If your self-talk tends to distort reality, it might look like one of the following manifestations of anxiety:
Catastrophizing: jumping to the worst possible outcome (e.g. I am going to fail this presentation)
All-or-nothing thinking: rigid, black-and-white thinking that reflect extremes (e.g. If I’m unsuccessful with this project, I am a failure)
Should statements: reflect unrealistic standards of perfection (e.g. I shouldn’t be struggling with this)
Left to continue, these kinds of thoughts can fuel an exhausting cycle that is emotionally exausting and physically draining. When unaddressed, anxiety teaches us that such thoughts are facts, leading to us to avoid opportunities for growth and feeling trapped by uncertainty.
It can be hard to recognize anxiety.
Anxiety can show up in a variety of ways. Whether it emerges as a general sense of dread about the future or paralyzing fear of making yourself look foolish in front of others, its goal is the same: to keep you stuck. Let’s address the overthinking together so you can develop the confidence to show up for yourself.
What to expect in therapy with me
I Work With People Who:
Overthink: You feel paralyzed by thoughts and replay conversations or experiences over and over in your head. You can also become stuck in “what-if” scenarios.
Wear a “high functioning” mask: You appear high-achieving and put-together to others and on your resume. What’s not so visible is the ongoing self-doubt and critical thoughts that overwhelm you.
Avoid conflict: You struggle with boundaries and saying “no” to others. The idea of letting others down or not meeting an expecation is inconceivable. However, this quickly leads to burnout and exhaustion.
Have physical symptoms: Anxiety talks through your body, not just your thoughts. It can show up as your mind going blank, a racing heart, sweaty palms, and stomach pain.
Are trapped by perfectionism: You have unrealistic and impossible standards that lead to overwhelm, procrastination, shame and guilt.
How I Support the Healing Process:
Psychoeducation: Provide you with tools to clarify symptoms and origins of anxiety and interventions used to bring relief.
Use CBT and Psychodynamic frameworks: I utilize tools from evidence-based modalities to help you develop insight and promote change.
Active coping strategies: I help you to challenge negative thoughts and assumptions and employ techniques to address the physiological symptoms of anxiety.
Compassionate accountability: We identify the origins of unforgiving and punitive self-talk and explore the practice of accountability through a compassionate lens.
Person-centered support: I prioritize your emotional safety from our first session. By creating a warm and supportive environment, we establish the security to safely identify, explore, and gently challenge the areas of your life where you want to grow.
There are many methods that we can use to work together to reach your goals.
Here are some methodologies that I’ll use:
The ways we will work together in therapy
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Helps quiet your inner critic, reframe unhelpful thoughts, and release the trap of self-blame and overthinking.
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Explore how your unconscious mind influences your daily life and relationships, empowering you to address old habits and regain control
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About Kalya Castillo, Ph.D.
My clinical background—including treatment of trauma, anxiety, struggles with family dynamics, and academic or career burnout—is deeply informed by both rigorous training and my own lived experience. I offer specialized insight into the unique psychological pressures of multiracial identity, cultural navigating, motherhood, and emerging adulthood. My practice is dedicated to helping you break through the pressure to suffer in silence. Together, we will work to unpack complex systemic stressors, heal from old relational patterns, and help you feel firmly grounded in your authentic self.
Education, Credentials,
& Trainings
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Seton Hall University, PhD, Counseling Psychology
City University of New York, MSEd, School Counseling/Counselor Education
Bard College, BA
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American Psychological Association
Asian American Psychological Association
Connect and Change, Pro bono psychotherapy for women who have experienced intimate partner violence
Women’s Mental Health Consortium
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Licensed Psychologist: New York, Connecticut
EMDR- Trained Clinician
Therapy FAQs
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Do your skills and expertise match with my needs and reasons for seeking therapy?
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What does the first therapy session look like? How will my questions and concerns be addressed?
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Will I have access to either or both in-person and virtual therapy?
If interested in learning more about how therapy might help you, feel free to reach out and set up a free 15-min consultation or book an initial first session.
Your journey may have been heavy, but you don't have to carry the weight alone. Let’s focus on you and work together to bring sustainable relief and clarity.