Lorna Jansen, PsyD

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Seeking Help This Summer?

by Lorna Jansen, PsyD May 27, 2025

5 Steps to Find the Right Mental Health Provider

For many reasons, the summer can be just the right time to seek out mental health care. For children and adults who are in school, classes and extracurriculars tend to scale back, allowing for more flexibility with scheduling . Mental health providers often have more openings in the summer, as their existing clients go on vacation or change up their routines. And, sometimes, clients simply have more mental space to reflect upon their experiences and what they’d like to change. If you are seeking help this summer, consider these five steps to find the right mental health provider for you:

Define your objective. What do you really need? A therapist to help you manage the stress of a new job or new relationship? Someone who does family therapy that can help you all adjust to the loss of a loved one? A psychologist to evaluate your child because something seems to be holding them back at school? Once you know the kind of help you need, you can start to look for someone who specializes in those areas. Psychology Today has a great therapist finder that can help you search for the right provider.

Consider your money and time. You could find the perfect therapist who ticks all of the boxes you created above, but if they don’t line up with your finances and availability, you’ll be back to square one. If you’re looking for someone who takes your insurance, you can either call their customer service line or go on their website to find providers who are “in network.” Other providers may be considered “out of network” but can still provide you with a superbill so that you can submit to your insurance and utilize your out-of-network benefit or work towards meeting your deductible (this is true for us at the Center). If you’re only available on certain days or times, be sure to ask if the therapist has consistent openings that work with your schedule.

Location, location, location. While many mental health providers now offer telehealth appointments, some clients prefer to meet in person, at least some of the time. Consider how far you’d like to drive if you will be meeting in person. If you are looking for someone to see you virtually, you may still have to find someone who is licensed in the state where you reside and where you’ll be located when you meet for appointments. There are some exceptions to this for licensed psychologists who are authorized to practice telepsychology in multiple states through PSYPACT (list of providers: https://psypact.gov/page/Directory). The Center has several psychologists who are able to see clients in the 40+ states that participate in PSYPACT—colored dark blue on the map: https://psypact.gov/page/psypactmap. When you see a psychologist with PSYPACT, you can meet virtually from anywhere, such as your residence, a vacation home, or your dorm room at college, as long as you are still located in one of the approved states.

Reflect on other elements. Some clients like to talk with therapists who share a similar faith or have other interests. Be aware of your own values and any non-negotiables you might have. You may even be able to enter some of these factors into the search engine you’re using. When you go in for your first session, be sure to mention the reasons why you came to see that particular provider.

Meet the individual you’ve selected. How does the therapist fit with you and anyone else you’ve brought to the session? While it’s normal to feel some discomfort while talking about difficult issues, it’s important to consider whether or not you feel uncomfortable with the therapist. Like any other relationship, trust is an essential element of mental health treatment. If you don’t feel the clinician is a good fit for you or your child, you can try another session or two or ask for a referral to another provider.

The mental health providers at the Center are here to provide you or a loved one with therapy or assessment services this summer. Call 215-491-1119 to schedule an appointment!

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8 Tips for Surviving the Holidays

by Lorna Jansen, PsyD November 13, 2024

By Dr. Lorna Jansen

Many believe the holidays to be a time of joy, laughter, and good food. But, so often the reality is that you’re overwhelmed, tired, and extremely on edge. In order to successfully navigate your holiday to-do list, try these 8 steps:

Take a deep breath in and out. Repeat as needed. As stressful circumstances pop up (family conflict, extra bills, bad weather), remember to take a moment for yourself to just breathe deeply. Count in through your nose to 5 and out through your mouth to 5.
Consider your values. What matters most to you this time of year? Getting your shopping done early? Spending time with certain friends or families? Certain religious or spiritual observations or rituals? Whatever it is, be sure to keep your focus on the main things you value.
Prioritize. Consider what must get done versus what “should” get done. Maybe your house does not need to look like a spread from Home and Garden, or your gifts do not need to resemble individual works of art. Figure out which things you are hoping to get to that are really just extra sources of stress, and agree to let them go.
Plan. Look at your calendar. Which weeks are the busiest and when do you have time to address cards or buy gifts or help out in the community? Write down possible days on which to accomplish various activities and what you will do each day to reach your goals. Also, consider delegating some of your tasks to friends and family who can help.
Talk with your loved ones. Maybe your partner’s favorite part of the holidays is watching a movie with you on New Year’s Eve. Maybe you have a fun tradition with a friend or your kids. Prioritize and plan for those things your loved ones hold especially dear this time of year.
Set boundaries as needed. In order to preserve your sanity, you will have to say “no” to certain demands. Perhaps you’ll need to plan to see different friends or family members on different days or weeks. Maybe you usually host a holiday, but a new job or baby is making it difficult to do so. Give yourself the flexibility you need to do what’s best for you.
Practice gratitude. Even in the messy moments of life (wine on the carpet again?), there is always something to be grateful for: food to eat, a place to gather, people with whom to share your life. Share your thankful spirit with those around you.
Remember that nothing is perfect. No holiday meal, family event, or season will be picturesque and devoid of spills, tears, or melted candles. But, in the end, it is how we overcome difficult circumstances and support one another through hard times that truly matters.

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5 Ways to Accept and Overcome Your Anxiety

by Lorna Jansen, PsyD April 15, 2024

By Dr. Lorna Jansen

Most of us have felt anxious at one point or another. Maybe it was a school or work evaluation or a difficult relationship or fears about the state of the world that recently caused an increase in anxiety for you or a loved one. Regardless of the origin, it is important to understand how to recognize and respond appropriately to anxiety when it comes up. I attended a seminar by Lynn Lyons, LCSW, on the topic of Helping Anxious Families. What follows is a combination of information from her presentation and my own clinical experiences.

The first step is to be aware and acknowledge the anxiety you or your family member is feeling.
- This can manifest as physical symptoms, such as shortness of breath, shaky hands, an upset stomach or headache, and/or feeling like your heart is racing.
- Take notice if you are having trouble sleeping or concentrating.

The second step is to understand that we often can’t change the fact that anxiety will show up, but we can change how we respond when we feel anxious. In fact, it is more important that we should welcome anxiety and get used to the thing that is making us anxious. We can even be curious about our feelings of discomfort and realize that if we aren’t always feeling at ease, that means we’re headed in the right direction.
The next step is to look at how the anxiety is being reinforced in your own life or within the family. Often, a person who is anxious will require that certain things are done to help them reduce their anxiety. For example, a child who is worried about interacting with peers on the playground may avoid going out for recess. In the absence of any safety issues, it would be best if a teacher or guidance counselor helped that child get used to playing on the playground instead of allowing them to skip out on the experience all together.
Anxiety runs in families and it affects the people with whom you live. If you tend to be a person who is often worried, you have probably affected the anxiety level of those around you. If you are a parent, it is suggested that you
- Talk less about your anxieties and fears about the world to your child, and do not repeat others’ fears to yourself or to them
- Seek to find ways that you can encounter your fears while also supporting yourself appropriately
- Control your response to others’ fears – try to remain calm instead of expressing excess emotions
- Reduce your expectations that accommodations should be made in response to your fears or to someone else’s worries
Anxiety wants us to feel calm, comfortable, and certain. Instead, we can
- Expect that worries and fears will come up.
- Talk to your worry. You can even name your anxious voice and acknowledge it when it shows up: “Hi, George. There you are again. I hear that you’re anxious about getting in the car today.”
- Aim to be unsure and uncomfortable on purpose at times.
- Keep breathing. The 4-7-8 breathing technique involves breathing in for four counts, holding for seven counts, and breathing out for eight. When you notice you are breathing rapidly, try to slow it down using this method (or box or belly breathing, if preferred). Rapid breathing sends the message to your brain that you are anxious, relaxed breathing lets your body know you are OK.
- Keep your goals in mind and remember the success you have had in the past when you have encountered other feared environments.
- Continue showing up and remember that worry doesn’t have to get in the way of you achieving your goals, whether that be dealing with a difficult boss or taking a test at school.

In conclusion, if you or someone you know is living with anxiety, it can be draining and difficult to know how to combat it. Remember that anxiety will show up – expect it, but do not give it a foothold or give in to its demands for security. Also, consider how you are separate from your anxiety and realize that it is not you, but a separate thing outside of you that is calling for this flight or fight responses to situations that are not actually dangerous. You can do this!

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Bring Joy and Peace to Your Holidays This Year

by Lorna Jansen, PsyD November 23, 2021

by Dr. Lorna Jansen, Psychologist at The Center

The holidays can be a wonderful time of gatherings accompanied by laughter and sweet time with loved ones. They can also bring additional commitments to already busy schedules and increased financial demands. Being in close proximity with family and co-workers at holiday events can lead to difficult conversations and stir up a variety of emotions. Ironically, some of us feel most isolated at this time of year, whether by the crush of crowds or the increased pressure we feel to be happy. Others are mourning the loss of people we care about. Below you’ll find some tips to help you navigate this holiday season:

1. Take care of yourself

Drink plenty of water and eat a healthy diet, focusing on fruits, vegetables and quality proteins
Go for a walk outside or take a class at your local gym
Engage in your favorite activities often, with a goal of doing one positive thing for yourself each day
Do your best to turn off all screens an hour before bedtime and make time for adequate sleep
Use a meditation app like Calm or Insight Timer to help you process what you are feeling, or an app like Gratitude to help you focus on your blessings

2. Set reasonable expectations for yourself and for others

Consider your values and how that can direct where you spend your energy this year
Call a family meeting and discuss what is important to each member this holiday season
Map out what different weeks or holiday travels will look like for the children in your life so that they know what to expect
Plan to be flexible – with expectations, with normal routines, with emotions that may arise in the hustle and bustle
If finances are tight and you cannot afford to buy gifts for all of your family members and friends, suggest a planned or white elephant gift exchange

3. Ask for help

If you need help buying gifts, decorating, baking cookies, or hosting a party, ask for help from friends and family
Enlist the help of online retailers to ship and wrap your gifts, and order prepared meals from your local grocery store
If you are part of a faith community, ask for prayer and practical help where it is available.
If you are struggling with feelings of depression or anxiety and are having a difficult time functioning, rally your support structure and consider seeking out a professional

The message at the holidays is that “it’s the most wonderful time of the year.” To many people, perhaps more than will readily admit it, that is just not the case. As such, the best thing you can do is to take care of yourself and your family, while practicing compassion for yourself and others. Follow these steps and if you need more help, please reach out to us or a therapist in your area.

Dr. Lorna Jansen works with individuals of all ages who are dealing with anxiety, depression, ADHD and life transitions. She is a Psychologist at the Center for Neuropsychology and Counseling in Warrington.

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Supporting Pregnant and Postpartum Women

by Lorna Jansen, PsyD January 16, 2020

Dr. Lorna Jansen specializes in treating children, adolescents, and families. She helps clients manage stress, deal with relationship issues, and also offers academic coaching.

In mid-December, I attended a seminar on the topic of Postpartum Depression and Related Disorders. My interest in working with women who are pregnant and new mothers stems from a long-held desire to see each child loved and cared for well. That goal has carried me through 10 years of education post high school to my current profession as a Psychologist. I love nothing more than to help a family system run more smoothly, to further a connection between a parent and child so that they can communicate more freely, to help parents see each other in the best possible light so they can work together as a team.

Having recently navigated through the pregnancy, newborn, infant phase myself, I have a new appreciation for the unique time period this is in the life of a woman. It requires a new wardrobe, new vocabulary, and an entirely new way of thinking about oneself and the world.

The presenter at my training, Hilary Waller, MS, LPC also knows about the challenges of this phase of life. Ms. Waller spoke about her work with women at the Postpartum Stress Center in Philadelphia. That facility is one of the few of its kind and is led by Karen Kleiman, who has written about every aspect of supporting this population. During the seminar, Ms. Waller shared the knowledge and insights she’s gained from working with pregnant and postpartum moms and their families. Some of what follows was gleaned from her presentation.

The postpartum phase represents a significant shift for everyone around a new baby. First of all, this includes the mother. It is likely she will be experiencing significant hormonal changes, as well as healing from the birth. She will also have a number of emotions related to her pregnancy, labor and delivery. Often, she’ll be attempting to heal, adapt, and cope on very little sleep. She may wonder what happened to her world, or she may be contemplating how to include another little one into her existing nest. Her partner is also likely tired, worn out, and trying to meet his or her own needs with fewer resources. The baby’s extended family and friends of the parents will likely be jockeying for time to spend with him, which may or may not be given in a way that is helpful to the parents. All in all, this is a complicated time of transition.

Given the various stressors and physiological changes in play, it’s not surprising that one in seven women will suffer from a perinatal mood disorder. A perinatal mood disorder is one that occurs during pregnancy or for up to two years after delivery, clinically speaking. It includes diagnoses of depression, anxiety, OCD, panic, PTSD, bipolar, and possibly even psychosis. Due to the sleeplessness and additional stress surrounding this time, it can be difficult to understand what is normal (e.g., feeling very hormonal the first few weeks after the birth) versus what might warrant further investigation (e.g., crying most of the day and feeling hopeless months after birth). In fact, many parents experience scary thoughts, such as wondering what it would be like if they ran away and never came back, or how easy it might be to harm the child, even accidentally. Oftentimes, these thoughts do not indicate the presence of a mental disorder.

Given the vulnerable and extremely dependent nature of a newborn, it is imperative to support a mother who is struggling at this time. A therapist who is trained in this area can come alongside a woman who is pregnant or in the postpartum phase and offer her a safe place to sort through her feelings. This professional will be able to assess the mother’s overall well-being and make a plan to help her cope with the various challenges she is facing. The therapist can help the mother find practical solutions to everyday issues such as when to eat, how to get enough water to support breastfeeding, and what adequate sleep looks like with an infant. The pair can also discuss what is important to the mother as a person who has her own needs, separate from her role as a caregiver, and how she can continue to meet those.

Ideally, the mother can ask for and receive the help she needs from her support network. Her partner and other extended family members may attend therapy sessions as well, as a way of enlisting support for the mother and strengthening the relationships therein. Often, a mother with a young baby has a number of fears and concerns, many of which are normal. However, a professional can help a woman identify where her thoughts or behaviors are indicative of something more serious and ensure she gets the help she needs.

To close, the period of time when a woman is pregnant and raising a young child is unlike any other time in her life. It is sweet and important and perpetually exhausting. Regardless of whether or not the mother is having her first or sixth baby, or adopting, she is forging a new path. Never before has she been a mother to this child. And, like any transition, there is a lot to learn and she can benefit from caring and thoughtful individuals in her life.

If you or someone you love are experiencing some of the following, you may benefit from therapeutic support: feeling overwhelmed or sad most of the day, having trouble sleeping due to anxiety, experiencing panic attacks, or having the urge to self-harm. Please call our office at 215.491.1119 to make an appointment with Dr. Jansen.

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Stop Tearing Down and Start Building: 5 Ways to Enrich your Relationships Today

by Lorna Jansen, PsyD September 10, 2018

Frustrated by the way your relationships are going? Feeling like you’re always at odds with someone at home or at work? Here are a handful of tips you can use to revitalize your relationships and improve your interactions with others.

Look for the positives and focus on the other person’s strengths. For example, you might start by noticing how well your spouse manages his or her job, commitments at home, balance between free time and family time, or anything else. As you observe him or her, begin commenting about what you’ve seen like this: “You do a really good job with __________” or “I’m impressed that you were able to accomplish _________ today.” John Gottman says the magic ratio is 5 positive interactions for every 1 that is negative. In order to compensate for the inevitable bumps along the way, make a concerted effort to recognize the positive qualities of those around you each and every day.

Employ active listening skills. Active listening initially includes paying attention, withholding judgment and reflecting the other person’s words by repeating them back to him or her. This is especially important—and challenging—when there is conflict. As you take the time to slow down and focus on your co-worker’s point of view, you may find yourself less focused on making your case and more willing to reach a mutually beneficial solution. If you want additional information on this topic, look here: https://www.ccl.org/multimedia/podcast/the-big-6-an-active-listening-skill-set/

Take care of yourself. As you are able, focus on eating well, getting enough sleep, drinking water throughout the day, exercising, and managing your stress. This will have a positive impact on yourself and everyone around you. If you need help remembering to do these things, enlist some support partners. You might also use an app like Wunderlist to organize your goals and set reminders.

Look for common interests and seek to engage in those whenever possible. When you think of your relationships, consider whether there are any favorite activities, interests, or even favorite foods that could bring you and the people you love together. For example, you might consider setting up weekly, bi-weekly or monthly dates to spend time with each of your children. Enlist their help to come up with ideas of things they’d like to do or explore with you, and work your way through the list you compose.

Before you speak, consider the things you often say. If you are frequently at odds with someone in your life, think about the phrases you find yourself repeating to that person. Perhaps you need to change what you are saying so your family member can really hear the message. For example, if you find that you are constantly telling your dad that he’s embarrassing you in some way, maybe you could tell him some things you appreciate about him (see #1) and then give him a few tips about what he could say or do when he’s around your friends.

These five tips may seem simple, but will require a concerted effort on your part. If it seems overwhelming to implement all five at once, start with the one that seems the most likely to create positive change and work your way through the rest as you are able. Though you may encounter resistance at first, you will soon notice small differences in the relational atmosphere. If you or someone in your life would benefit from the help of a trained therapist as you work to improve your relationships, please call our office at 215.491.1119.

Dr. Lorna Jansen is a psychology resident at the Center for Neuropsychology and Counseling in Warrington, PA. She provides therapy, academic coaching and assessment for children and adolescents who struggle with academic demands, anxiety, depression, and ADHD. Additionally, Dr. Jansen works with adults who are navigating life transitions, including college, marriage, divorce, and parenting.

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