• About Dr. Cary 2 About Dr. Cary

    I am a Clinical Health Psychologist practicing in Washington DC and a behavioral sleep specialist associated with Medstar Georgetown University’s Sleep Disorders Center for over two decades.

    I specialize in working with people who have anxiety, depression, insomnia, and chronic pain. I only use proven treatments, such as Cognitive Behavior Therapy (CBT), Mindfulness-based therapy, Acceptance & Commitment Therapy (ACT), as well as science-based Positive and Motivational therapies.

    I believe in using brief, time-limited, goal-oriented therapies that teach the person to become independent from their therapist as quickly as possible. I recommend the use of many free/online resources to my patients as possible to augment what we do in therapy together.

  • Auto Draft What does CBT work for?

    CBT works to change our thoughts and behaviors, which in turn help to change our moods. Although it began with Depression, literally 100’s of clinical trials have shown VERY strong evidence for CBT as a highly effective treatment for the below-listed issues.

  • How we change our brain - in minutes CBT changes your brain

    Watch Anderson Cooper demonstrate neuroplasticity in action – how you can use your mind to change your brain – at the cellular level!

  • CBT for Anxiety and Depression CBT for Anxiety and Depression

    Cognitive Behavior Therapy (CBT) is the most extensively studied (and most effective) type of therapy for anxiety and depression.  Watch this video, by one of the foremost leaders in CBT, explaining how CBT works for both conditions.

    Dennis Greenberger, PhD, addresses the differences and similarities between symptoms of anxiety and depression, how the disorders are treated with CBT, and what patients can expect in treatment.

  • What is Acceptance & Commitment Therapy (ACT) What is Acceptance & Commitment Therapy (ACT)?

    These 3-minute animations describe a very effective therapy – a new branch of CBT.

  • Motivational Therapy Motivational Therapy

    Sometimes we have trouble reaching our goals. When they go unmet, we may feel guilty or frustrated. If we feel discouraged, often we think, “I can’t do it,” … and stop trying. Cognitive psychologists refer to this as a self-defeating Vicious Cycle of thoughts, feelings, & behavior.

  • Performance enhancing beliefs Performance enhancing beliefs

    People who have a ‘growth mindset’ (instead of a ‘fixed mindset’) achieve their goals and perform better, according to Dr. Carol Dweck of Stanford University. In these videos, she explains the power of believing, “I’m not there … yet… what do I need to do next?”

  • Learning Resilience Skills Learning Resilience Skills

    Most people want to be happier, not just less depressed or anxious. I’ve studied with the founding scientist of Positive Psychology (and ‘learned optimism’), Dr. Marty Seligman.

  • Can You Learn Hope and Optimism? Can You Learn Hope and Optimism?

    Research clearly indicates that even the most die-hard pessimist can learn, using CBT, to use an optimistic explanatory style … and reap the benefits of a longer, healthier, and more satisfying life.

  • Auto Draft 2 Mindfulness Works!

    Learning to be ‘mindful’ is a key skill for improving well-being … even with just 8 minutes of daily practice. Try it out here with a few videos.

  • Assess your Strengths Assess your Strengths

    Knowing and cultivating your character strengths as well as the strengths of others is a key to increasing happiness and meaning in your life.  Take a (free) questionnaire to determine what your top 5 signature strengths are.

  • My Areas of Specialty My Areas of Specialty

    Welcome to my practice!  I work with adults in individual Cognitive Behavior Therapy to help alleviate symptoms of anxiety, depression, pain and insomnia as well as to increase positive health and well-being.

  • Auto Draft 9 The Wake Up Call for Women & Sleep

    The NIH sponsored a fantastic 2-day Research Conference in October 2018 where thought leaders shared their latest research on SLEEP and WOMEN’S HEALTH. It’s a wakeup call about the importance of sleep for the health of women.

    Dr. Dinges shared his top 12 reasons to have consistent, restorative sleep. Many other panelists showcased a decade of federally-funded research advances in understanding health risks, societal burden, and treatment options associated with sleep deficiency and sleep disorders in women and families.

    You can watch the 2-day event in its entirety  –  if you missed it!

  • CBT-I for Chronic Insomnia 1 CBT-I for Chronic Insomnia

    Ads say, “Ask your doctor” for a pill. But, in fact, sleep specialists say that Cognitive Behavioral Therapy for Insomnia (CBT-I) is the FIRST step to take … before any kind of medication.

  • "Why can't I sleep?" “Why can’t I sleep?”

    Inadequate sleep is a national epidemic, according to the CDC. Tens of millions suffer with insomnia … despite tens of millions of prescriptions written for sleeping pills.

  • Auto Draft 10 Crystalize your core values

    Values are the best motivators, according to Acceptance & Commitment Therapy research.  So, it’s a good idea to assess your values periodically, to know how to motivate yourself to reach your most important goals.

  • Recommended: Happiness resources Resources for Well-Being

    Here are (mostly free) resources that you can use right away to experience more well-being.

  • Videos for 'wind down' time 1 Videos for ‘wind down’ time

    If you’re having trouble turning your mind off at bedtime … have a set of YouTube videos ready to watch … to gently remind yourself to focus on neutral, relaxing stimuli.

  • Fibromyalgia (FM) Fibromyalgia (FM)

    Understand the state-of-the-art treatment for Fibromyalgia (FM). Below you will find excellent videos as well as a link to the best self-help tool for CBT for Fibromyalgia.

  • Auto Draft 1 Chronic Back Pain

    Pain, in the U.S., is the most common complaint in healthcare and an enormous public health challenge. One in 3 adults have it. It causes the most disability. It costs us up to $635 billion/year. By far, pain is untreated or under-treated.

  • Recommended: Happiness resources Resources for Well-Being

    Here are (mostly free) resources that you can use right away to experience more well-being.

  • Change your job! Change your job!

    For anyone who doesn’t like their job (90% of us!) … please listen and take note of the 5 important concepts shared by Dr. Lopez, a leading positive psychology researcher.

  • The Best of Positive Psychology The Best of Positive Psychology

    Learn more about the science (and myths) of well-being, resilience, gratitude, love, happiness, compassion, hope, grit, growth mindset, wisdom, flow, self-control, creativity & aging by the leading positive psychologists.

  • Making more love Making more love

    Dr. Frederickson explains what she means by Love 2.0 … and how to make love happen more in your life.

Therapies I Use

  • Psychotherapy Specialties Brief & Effective Therapies

    For 25 years, I’ve provided brief & time-limited, goal-directed & structured psychotherapies (with individual adults) that are scientifically proven to work.  The following are short descriptions of these therapies.

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