Therapy for zebras by a zebra.
A little about me
Xyla Payne, LICSW
I have an undergraduate degree in human development and family studies, with a focus on lifespan development, from Pennsylvania State University. I have a master's degree in social work, with a clinical focus, from Florida State University.
I have experience working in crisis management, with those who struggle with substance use, are neurodivergent, individuals 13+, those who identify as LGBTQIA2+, and people who struggle with anxiety and depression. In a previous job, I led the development of a training on neurodiversity. I’m also well-versed in several chronic illnesses and pain conditions through hospital social work and lived experience.
My fellow zebras may be familiar with the saying coined by Theodore Woodward, “When you hear hoofbeats, think of horses, not zebras,” which is commonly taught to doctors. This saying often results in individuals feeling invalidated and questioning their symptoms. My hope is that my practice can be a safe space for zebras or anyone that is seeking out someone who will listen and validate their experience.
Learn more about “zebras” here: Why the Zebra? - The Ehlers Danlos Society
Treatment Modalities
Psychodynamic Therapy
Psychodynamic therapy invites you to engage in mindfulness, get curious, and explore the deeper patterns that shape how you think, feel, and relate to others. As a holistic approach, it considers your symptoms, your lived experiences, your relationships, and the emotional habits you’ve built around these things to survive.
In this work, we pay attention to what feels familiar. We look at behavioral patterns, defense mechanisms, and internal conflicts. Together, we notice how past experiences show up in the present and how the therapy relationship can offer a safe place to understand those patterns with compassion rather than judgment.
Psychodynamic therapy can support people navigating attachment wounds, and long‑standing emotional cycles. In time you can develop deeper insight, more flexibility, and a more grounded connection to yourself and others.
CBT and DBT
In CBT, we will work on understanding how thoughts impact feelings and behaviors. We will work on improving thought patterns and behaviors that no longer serve you. We will also use relaxation techniques, like PMR. We may use a type of CBT, called ERP, for exposure exercises.
In DBT, we explore ways to regulate emotions, build distress‑tolerance strategies, and strengthen interpersonal effectiveness. The work is collaborative and gentle, focusing on what’s possible rather than perfection.
Lifespan Integration Therapy
Lifespan integration therapy allows you to watch a movie of your whole life, specific events from your life, and your interpersonal relationships. Your brain gets to watch a familiar movie of memories and work on developing new neuropathways. This therapy can assist with a more balanced understanding of yourself, things you’ve gone through, and your connection with other people.
In this work, we break down memories piece by piece into a script that completes this set of memories. We get you into a relaxed state, and your memories are read to you in a rhythmic pattern as you visualize them, and we begin the reprocessing.
Lifespan integration therapy can support people navigating trauma, interpersonal relationship conflict, breakups, dissociation, and feeling more connected to yourself and others.
Solution-Focused Therapy
Solution-focused therapy allows you to engage in active problem-solving. We explore your barriers and your goals to determine what action steps to take. We take time to highlight your previous wins, how you achieved this, and how you can continue to be successful.
Person-Centered Therapy
Person-centered therapy encourages you to guide your own treatment and discuss what feels beneficial to you. You get to show up to an environment that is accepting and nonjudgmental. Explore what it is like to be validated, actively listened to, and engage in self-exploration.