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Finding Direction: Using Acceptance and Commitment Therapy Techniques to Find Direction

by Connor Pailas July 7, 2026

Many people come to therapy looking for direction. Whether it’s wanting to navigate an issue, finding identity, processing pain, or just wanting to feel better, we all want to find answers for the things that are troubling us. The difficult part is that there is no set path to follow, no manual that gives us step-by-step directions, no easy fix or cure-all. Every person is unique which means that our problems are also unique. To this point, our problems require individual approaches. What works for your partner, friend, or colleague might not work for you (and vice versa). 

While this may be true, it doesn’t make the struggles in our lives any less real. So what do we do with this? 

Finding Direction

Oftentimes, when we are struggling, we become lost. We are overwhelmed by the pain, confusion, or difficulty of our current situation and come to lose sight of how we want to live our lives. This is where our values become incredibly important… They give our life meaning, helping us to live a more gratifying and fulfilling life, even through the worst storms.

Now…you might have heard about values before in school or work and are wondering “how can values help me figure out my problem?” In Hayes’ Acceptance and Commitment Therapy (also known as ACT) values are not just morals or goals, they are leading principles that guide and motivate us as we move through life. They are statements about what we stand for, what we want to be doing in life, and how we want to behave. The idea is to make conscious choices to live BY our values as much as we can! Put more simply… “is this behavior aligned with my values or not?”

Values are:

  • Ongoing – How we want to act on an ongoing basis (how we move through daily life)
  • Global Qualities –  How we want to engage in these ongoing actions: thoughtfully? respectfully? skillfully?
  • Desired – Is this value something I actually want or is it something that I feel like I should want? (values should be truly yours regardless of societal expectations)

Important note: values can be tricky to name because we often confuse them with goals. 

  • Goals are concrete, future-oriented outcomes like: getting a job, finding a partner, or completing school. Values are on-going and represent the principles behind our goals like: to be responsible and collaborative, to be loving and connected, to be knowledgeable and ambitious
  • Values are not the end to a means, but a means to an end… They are embracing the journey, not the destination!

Now that you know what values are and are not, try to think of your own values. Here’s a helpful exercise that lists some example values (there are more that aren’t mentioned here) and helps you to pick what is important to you.

(https://www.think2perform.com/values/)

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While these exercises are helpful and can provide you with a good starting point, there are many values that aren’t listed and may feel more aligned with you. Spend some time thinking about your values, answering presently and truthfully… really trying to know yourself more!

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Ok so now you know your values! These are the key to helping foster meaning and fulfillment in our lives. The next question is: “Now that I know what’s important to me, what do I do with this information?” 

Stay tuned for Part Two of this post where we Go For It!

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Integrating Clinical and Classroom Data to Build a Seamless Support System: A Three-Part Series

by Brittnie Blanchard, PsyD March 17, 2026

Part 1 – School vs. Psychological Evaluation: Which Path Is Right for Your Child?

Evaluations come in a variety of forms and may be completed by several different providers. While it seems natural to think that all evaluations are the same, that is simply not the case. One major set of differences exists between psychological evaluations and school-based psychoeducational evaluations (i.e., Evaluation Reports, or ERs, and Reevaluation Reports, or RRs). These evaluations differ both in their purpose and in their conclusions.

Psychological evaluations are assessments conducted by a licensed psychologist to evaluate an individual’s cognitive, emotional, and behavioral functioning across environments, including home, school, and community. They are generally pursued in the service of gaining a deeper understanding of an individual’s strengths, weaknesses, and needs across life domains in order to inform treatment, support, and/or diagnosis. They can help to answer questions like: Does the individual need self-regulation skills, executive functioning coaching, or social skills development? Would the child’s parent benefit from parent coaching? Does the individual’s family need support in caring for this individual? Are there clinical recommendations that would benefit this individual in the school setting and other settings? Is the child or individual in need of community-based services and support (e.g., county assistance, waivers, social security)? Primary conclusions in a private psychological evaluation may include a diagnosis from the International Classification of Diseases (ICD) and the Diagnostic Statistical Manual of Psychological Disorders (DSM). Psychological evaluations do not determine special education eligibility, but they can make recommendations for eligibility and suggest interventions to school-based teams.

On the other hand, school-based evaluations are used to determine a child’s (aged 3-21) educational needs and whether that child has a disability and requires specialized instruction under the Individuals with Disabilities Education Act (IDEA). They are completed by a school psychologist (an “educational specialist” who is certified by the state’s Department of Education, not the same as a licensed psychologist), and/or other school professionals. The outcome of a school-based evaluation emerges in the form of a disability classification(s) identified by IDEA law, not a diagnosis. Using the classification(s) and evaluation outcomes, schools tailor educational programs to support the individualized educational needs of children within their walls. They answer questions like: What does this child need to effectively access the educational environment? What classroom modifications may be helpful? Does the child need related services such as speech-language therapy, occupational therapy for fine motor skills, or assistive technology? What is the child’s learning profile? What is leading to the academic, emotional, social, and/or behavioral problems in the school setting? Although school evaluations do not produce a diagnosis, they may lead school teams to suggest psychological evaluations to the families of their students for further assessment.

The takeaway is clear: school and psychological evaluations are complementary approaches to ensure a child gets what they need. However, to avoid the trap of “evaluation confusion,” families must recognize that these two reports serve different purposes: one is governed by federal law and guidelines and the other by clinical standards.

Evaluation Cheat Sheet: Know the Difference

  • The Scope: A psychological evaluation looks at the individual across all environments (home, social, and community), while a school-based evaluation focuses strictly on how a disability impacts educational performance.
  • The Outcome: Psychological evaluations result in a diagnosis (using the ICD and DSM-5). They provide a differing perspective on the root causes and mechanisms of presenting symptoms and identify individual strengths and weaknesses which then inform comprehensive, individualized interventions. They are also beneficial to accessing some service within the community. School evaluations result in an educational classification (under IDEA), which is the “key” to unlocking an IEP and supporting educational performance.
  • The Evaluator: Psychological assessments are conducted by Licensed Psychologists who can provide clinical diagnosis; school assessments are conducted by School Psychologists or educational specialists to determine special education eligibility.
  • The Terminology Trap: Having a diagnosis of “Autism” does not automatically grant the school classification of “Autism” (or vice-versa). To qualify for special education supports, the school must show that the condition creates an adverse impact on learning.

To dive into deeper understanding of disability classifications and diagnoses, look out for our next blog entitled A TALE OF TWO LABELS: ONE CHILD, TWO DIFFERENT WAYS OF BEING “IDENTIFIED.”

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Staying Grounded in a Digital World

by Anastasia Checcio, PsyD October 27, 2025

Social media is woven into our everyday lives. For many teens, young adults, and parents, scrolling has become a common way to relax, stay connected with others, and “catch up” on what’s happening in the world. While social media has its upsides, it can quietly affect our mental health in ways we may not notice. For example, you might find yourself feeling more self-conscious, distracted, restless, or less content after scrolling – subtle signs that your time online may be influencing your mood and overall well-being.

The good news? You don’t need to delete your social media to feel better! Making a few small tweaks in your online engagement can make a big difference in protecting your mental health. 

  1. Check in with yourself while you scroll 

Do you notice that some accounts leave you feeling inspired, while others leave you feeling anxious or drained? After spending time online, take a moment to check-in with your mind and body – how do you feel? Your emotional state after engaging with content can offer valuable insight into how your feed on social media is affecting your mental health.  

As you become more aware of how scrolling affects you, practice noticing it in real time. Social media activates reward pathways in the brain, which can make it difficult to stop scrolling even when it’s no longer enjoyable or starts to cause mental strain. To stay intentional, find ways to prompt yourself for brief “check-ins.” For example, try setting a 15-minute timer when you open an app. When it goes off, pause to notice how you feel: are you relaxed or drained? Are you scrolling on autopilot or consciously engaging with content that feels good for you? These mindful pauses can help you regain control, strengthen self-awareness, and use social media in ways that support your mental well-being. 

  1. Recognize the comparison trap

As humans, we are wired to compare ourselves – it’s part of how we make sense of the world around us. On social media, most people share their “highlights,” which rarely reflect their day-to-day reality. This can distort our perception, leading us to measure ourselves against carefully curated and filtered versions of other people’s lives. This comparison can trigger feelings of self-doubt, anxiety, or low mood. 

If you find yourself slipping into the comparison trap, consider taking a pause to remind yourself that social media is not real life – it’s a snapshot, not the full story. This simple pause can help you shift perspective, ground yourself, and reduce the emotional impact.  

  1. Reclaim your rest

Is scrolling your go-to during down time? Is it your last activity before bed? You’re not alone. Many people appreciate the mindless distraction of scrolling, but it often doesn’t restore the mind in the way that true rest does. In fact, late-night scrolling can disrupt sleep quality and make it harder to unwind. Try setting a “last scroll” time about 30-60 minutes before bed to give you brain space to settle. 

Instead of scrolling, choose a calming, repetitive activity that helps signal to your body that it’s time to rest. This might include coloring, knitting, reading, or taking a warm shower. These gentle, low-stimulation tasks place less strain on your brain and support the natural onset of sleep, helping you to wake-up feeling more rested and clear-headed. 

Social media isn’t inherently harmful – it’s an important tool in our everyday lives. The key to healthy online engagement is awareness. By noticing how social media affects your mood, challenging moments of comparison, and setting intentional boundaries around when you use it, you can cultivate a healthier relationship with social media. These small adjustments can protect your mental health and help you use technology in ways that support, rather than drain, your well-being.  

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The Importance of Anger

by Michael Oakley, PsyD October 7, 2025

When most people think of anger, they imagine outbursts, harsh words, or slammed doors. Anger is often treated as something to be controlled or avoided. But anger is not always the problem. More often, it is a signal. It is less about destruction and more about protection. Think of anger as the bouncer outside the nightclub of your emotions. The bouncer is not warm, gentle, or vulnerable. His job is to look tough, to keep trouble out, and to make sure no one gets too close to what is inside. Anger works in the same way. It stands guard, shielding the softer and more fragile feelings that live within us—hurt, fear, sadness, and grief. 

Anger as Protection

Anger often arrives quickly and forcefully, but rarely is it the whole story. Beneath anger, there is almost always something more tender. It might be the pain of feeling dismissed or unworthy, the fear of abandonment or failure, or the sorrow of losing something important. Showing those deeper feelings can leave us feeling exposed or unsafe. So anger steps forward. It says, “Stay away. You will not see what I am holding inside.” Anger does its job well, but when it is the only emotion we recognize, we risk losing touch with our true experience.

The Invitation Behind Anger

When anger shows up, it is not only there to defend. It is also there to invite us inward. If we can pause and ask ourselves, “What is my anger protecting?” we may find something essential waiting to be acknowledged. Sometimes anger is covering hurt, a wound to our dignity or our sense of belonging. Sometimes it shields fear, the sense that we may lose someone or something we depend on. Sometimes it guards grief, the quiet ache of loss that has not yet found its voice. By moving through anger and into the feelings it protects, we allow ourselves to respond with greater honesty, both to ourselves and to others.

Meeting Anger with Curiosity

The next time anger rises, try meeting it with curiosity rather than resistance. Notice its presence and even thank it for protecting you. Then gently ask yourself what lies beneath it. What softer emotion is the bouncer guarding? As you make space for the pain, fear, or grief that rests underneath, you begin to open the door to deeper self-understanding. Anger becomes less of an enemy and more of a guide, pointing you toward the emotions that most need your care.

Why This Matters

If anger is the only voice we express, our relationships often become strained and cycles of defensiveness grow stronger. But when we recognize anger as a protector of something more vulnerable, we gain the chance to meet ourselves and others with compassion. Anger is not the last word. It is the bouncer reminding us that something precious is inside. Something worth noticing. Something worth protecting. And most importantly, something worth feeling.

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School’s Out for the Summer: Implementing Summer Routine and Structure

by Jason Tanenbaum June 30, 2025

Summer is here, and our kids are excited for the warmer weather, spending time in the pool or at the beach, and vacationing with family and friends. The summer is an important time for kids of all ages to reboot. It provides them with the opportunity to just be “kids,” play, build resiliency, and help cope with stressors in day-to-day life.

Now that summer is in full swing, it is important for parents and caregivers to recognize that school-aged children transitioning from a highly structured and regimented schedule during the day to a far less coordinated environment. Let’s pause for a moment and think about your child’s typical school day, and remind ourselves that teachers and other school personnel work extremely hard to maintain a highly regimented schedule for our kids each day. Remember the daily schedule that is often on full display in our classrooms? It serves an important role.

Consequently, the duty of providing such structure now falls on the shoulders of parents and caregivers. This can be challenging, especially for families where both parents work full-time and when there are limited opportunities for enrollment in camps or other programs that provide childcare along with the necessary activities of structure. Below are some helpful tips for incorporating structure and routine during the summer months, while maintaining fun and providing opportunities for our kids to reboot:

  1. Create a schedule and establish routine
  2. Be collaborative and develop withyour children.
  3. Be consistent, but also flexible.
  4. Create a weekly schedule using a whiteboard that is visible at all times.
  5. Identify a list of activities for rainy days and/or days with extreme heat.
  6. Identify budget-friendly activities, such as going to the park, library or museums.
  7. Schedule “down time,” or rest periods, especially during hot summer days.
  • Maintain Expectations:
  • Use Positive Reinforcement and where age appropriate, use of reward system can be very helpful. For households with siblings, implement such symptoms house wide, not just for one child.
  • Communicate clearly and maintain consistency across parents and caregivers.
  • When there are expectations to keep up with reading and other school-based activities, Be Creative and incorporate opportunities to earn rewards and provide positive reinforcement. For example, “Reading Bingo.”
  • Self-Care
  • Parents – Take care of yourselves.
    • Work with your partner or other caregivers to balance responsibilities and childcare.
    • Schedule quality time with your partner on the weekends.
    • Alternate childcare with neighbors or friends.

If we can help you implement structure into your summer schedule, please reach out to us!

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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When Should I Seek Therapy Services for OCD?

by Brittany Keim, LPC March 24, 2025

Obsessive Compulsive Disorder (OCD) is characterized by obsessions and compulsions. Obsessions are intrusive and unwanted thoughts, images, or urges that occur repeatedly and feel outside of one’s control, whereas compulsions are mental or behavioral actions that an individual will engage in to reduce distress caused by obsessions. OCD can result in a great deal of impairment and can negatively impact one’s life.

For a number of different reasons, those who experience symptoms of OCD can go years without seeking therapy services and this can result in symptoms worsening over time. A statement I often hear from clients is, “I wish I received help sooner.” Oftentimes, those with OCD can respond to obsessions and compulsions in an ineffective manner, accidentally reinforcing their symptoms and leading to even more distress or impairment.

With appropriate treatment, individuals can learn how to identify and respond to their symptoms in an effective way, living a happy and healthy life despite their OCD diagnosis.

If you are currently experiencing symptoms of OCD and considering whether or not it is time to seek treatment, please consider the following questions to help guide your decision.

Frequency

  • How often are you experiencing obsessions or compulsions? Are your symptoms worsening or occurring more frequently over time?

Duration

  • How long do you find yourself getting caught up in thoughts or engaging in behaviors to find some form of relief? Do you feel like your days revolve around trying to get rid of your discomfort or distress? Are you missing out on activities or time with loved ones?

Intensity

  • How intense or distressing are your obsessions and compulsions? Does the severity of your thoughts or behaviors make it hard to do things or cause you to lose interest in activities that you have once found enjoyable?

Pervasiveness

  • Do you experience symptoms in more than one setting? Are all aspects of your life being impacted?

If you answered “yes” to any of the above questions, you may benefit from treatment for OCD. Please call the Center to find out more information about the services we offer and to begin your journey in finding relief from your symptoms.

If you are questioning if you have OCD, please also read our article, “Recognizing Different Presentations of Obsessive-Compulsive Disorder” for more information.

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