Licensed Clinical Psychologist — New York, New Jersey, & PsyPact States
Dr. Anna Urbaniak
Transform fear into freedom.
Mindfully Balanced
OCD Specialist Practice
Together, we will re-write our story.
Welcome to Mindfully Balanced
At Mindfully Balanced NJ, we help people move from surviving to living, building a life shaped by what matters most to them, not one shaped by fear. Founded by Dr. Anna Urbaniak, our growing practice offers compassionate, evidence-based telehealth therapy for OCD, PTSD, anxiety, insomnia, and related conditions across New Jersey, New York, and PsyPact states. Whatever brought you here, you don't have to figure it out alone. We're ready to walk with you.
Our Services
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Individual Telehealth Therapy Sessions
One-on-one care from wherever you are, over HIPAA-compliant video, for clients across New Jersey, New York, and other PsyPact states. No commute, no waiting room.
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Obsessive Compulsive Disorder Treatment
Specialized treatment for all presentations of OCD, including taboo, intrusive-thought, and "Pure-O" subtypes (such as relationship OCD or rOCD, harm OCD, pOCD, scrupulosity, and more), using ERP, I-CBT, and ACT to help you respond differently to obsessive thoughts.
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Posttraumatic Stress Disorder (PTSD) Treatment
Trauma treatment using CPT, PE, and WET, paced to what's manageable for you, aimed at reducing avoidance and helping you move forward.
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Anxiety and Stress Management
Support for generalized anxiety, social anxiety, specific phobias, and everyday overwhelm, using CBT and ACT to build flexibility and resilience.
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Emetophobia
Focused treatment for the fear of vomiting, a phobia that's often isolating and misunderstood. We use exposure work to gradually expand what feels possible again.
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Body-Focused Repetitive Behaviors (BFRBs):
Shame-free support for hair-pulling (trichotillomania) and skin-picking (excoriation disorder), combining behavioral strategies with self-compassion work.
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Compassion First
Reaching out is often the hardest part, especially when what you're carrying feels strange, embarrassing, or hard to say out loud. We don't lead with judgment. We lead with curiosity about your story, and we build trust before we ask you to do anything difficult.
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Evidence-Based Care
We use treatments with real research behind them, not trends: ERP, CBT, ACT, CPT, PE, WET, CBT-I, and I-CBT, chosen and adjusted based on what you're actually dealing with. You deserve a plan, not a guess.
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Acceptance & Commitment to What Matters
Getting better doesn't always mean the hard thoughts disappear. More often, it means they stop being in charge. We help clients loosen their grip on avoidance and move, on purpose, toward the people and things that matter to them.
About Us
Mindfully Balanced NJ started from a simple idea: you don't have to eliminate every hard thought or feeling to live well. You have to notice them, make room for them, and choose your next step anyway. Clients come to us navigating OCD, trauma, anxiety, insomnia, or just the accumulated weight of daily stress, and what we offer is a place to slow down, get curious about what's actually happening, and start rebuilding your relationship with your thoughts and feelings, at a pace that's yours. Good therapy isn't just technique applied correctly. It happens inside a relationship you trust. That's what we're building here, and it's what stays true as this practice grows to include more clinicians.
Ready to take the first step?
Reach out to schedule a free consultation and find the clinician and treatment approach that fits you.
Meet The Founder
Mindfully Balanced NJ is led by Dr. Anna Urbaniak, a licensed clinical psychologist specializing in OCD treatment, including taboo and "pure-O" subtypes, through Exposure and Response Prevention paired with Acceptance and Commitment Therapy. She also treats anxiety, PTSD, and insomnia via telehealth in New York, New Jersey, and other PsyPact states, in English and Polish.
Our Approach
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A well-researched approach that helps you notice the thought patterns feeding anxiety, low mood, or stress, and build more workable ways of responding. Practical and grounded in your actual daily life, not abstract theory.
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Instead of fighting difficult thoughts and feelings, ACT teaches you to make room for them while still moving toward what matters. The goal isn't a quieter mind. It's a fuller life.
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The gold-standard OCD treatment. Through gradual, guided exposure to feared thoughts or situations, paired with resisting the compulsion, you learn firsthand that you can sit with uncertainty without needing to fix it.
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A structured, short-term PTSD treatment that helps you examine the beliefs trauma left behind, often around guilt or blame, and rebuild a more accurate, self-compassionate account of what happened.
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A brief trauma treatment, often just five sessions, where you write about the traumatic experience at your own pace. Fewer sessions, real relief.
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A leading PTSD treatment that gradually helps you approach the memories, feelings, and situations you've been avoiding, reducing their hold on you over time.
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The first-line, non-medication treatment for chronic insomnia. It targets the specific habits and thought patterns keeping your sleep disrupted so you can fall asleep, stay asleep, and actually wake up rested.
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An OCD-specific approach that targets the reasoning behind obsessional doubt, helping you notice when your mind has drifted from the evidence in front of you into an imagined "what if," and rebuild trust in your own judgment.
Our Goals
Grounded, Present-Moment Living
Spend less time stuck in your head, anticipating or replaying, and more time actually in your life, with the people and moments that matter.
A Values-Aligned Life
Get clear on what actually matters to you, then build toward it. The goal isn't just fewer symptoms. It's a life shaped by what matters, not one shaped by what you're avoiding.
Freedom from Fear-Driven Avoidance
Stop letting fear write your life. Gradual, guided exposure work helps you take back the places, relationships, and experiences OCD, PTSD, or anxiety may have quietly narrowed.
Lasting Resilience & Self-Trust
Leave with real tools, not just temporary relief. Treatment should leave you steadier and more self-trusting long after our sessions end.
Helping you live the life you want,
Not the one you're trying to prevent
You don't need to have it all figured out to reach out.
Schedule a free consultation and take the first step toward a life shape
Ready to get started?