Rosa Ogas

Rosa Ogas is a Licensed Clinical Social Worker (LCSW) with 17 years of experience. She brings a calm, practical style and uses mindfulness techniques alongside other approaches to help people cope with stress and emotional overwhelm.

Rosa works with many common concerns such as anxiety, depression, addictions, grief, and anger. She also supports people facing parenting stress, relationship strain, career transitions, and compassion fatigue. Her work includes helping people with trauma and abuse, ADHD, and family conflict-related issues.

Rosa speaks English and Spanish and draws on her bicultural background when culture and acculturation shape a person’s experience. She uses a strength-based stance, helping people identify what’s already working and build practical tools for daily life. Sessions focus on skills that can be practiced between meetings as well as on talking through current problems.

Her methods include mindfulness practices, client-centered listening, cognitive behavioral techniques, dialectical behavior skills, and motivational interviewing strategies. These are used to reduce distress, manage emotions, and increase coping options. The therapist adapts tools to each person’s needs rather than following a one-size-fits-all plan.

Rosa has worked in a variety of social work settings and with multicultural communities. She helps people address issues like acculturation guilt, adoption and foster care concerns, chronic illness, caregiver stress, and end-of-life questions. To start, people complete a short matching questionnaire and schedule sessions according to therapist availability.

How mindfulness and skills work in online therapy

Rosa often uses Mindfulness Therapy to help people notice their thoughts and bodily reactions. Mindfulness practices teach simple attention and breathing techniques that can reduce immediate distress and improve focus during daily life.

She also uses Client-Centered Therapy, which means the therapist listens with empathy and helps each person set their own goals. Cognitive Behavioral Therapy, or CBT, is used to identify unhelpful thought patterns and try new behaviors that reduce anxiety and depression symptoms.

Choosing the right approach is part of the work together. The therapist will discuss your goals, try methods that fit your needs, and adjust the plan based on what helps you make progress. The process is collaborative and paced to your comfort.

If you are considering online therapy, confirm available session formats before booking. Many people find online sessions help fit therapy into a busy day by removing travel time and making it easier to schedule around work or caregiving. Video sessions let you practice mindfulness and behavioral exercises in real time, while phone sessions can be a shorter check-in or easier when bandwidth is limited. Ask about format options during the matching and scheduling steps to find what works best for your routine.