Get to know me

In our first session together, here's what you can expect

My core approach to treatment involves using scientifically supported acceptance and commitment therapy (ACT). Overall in therapy, you can expect to work on developing mental flexibility, enabling you to take action toward what matters despite challenges. You’ll learn strategies and behaviors to embrace thoughts and feelings and identify values to set achievable goals. The treatment includes mindfulness, breathing, and relaxation strategies. In therapy, you can expect to focus on your broader behavior patterns instead of just specific problems. The therapy emphasizes taking action and living in alignment with your values, even when experiencing discomfort. Many people experience significant improvement in their lives within a few months and continue to improve after that. You can also expect to work hard. ACT isn’t easy. Living your values requires hard work and a willingness to face discomfort. You’ll be asked to step into challenging situations and face thoughts and feelings you've avoided. But this hard work isn’t for the sake of suffering. It’s for the direction you want to take your life. ACT isn’t about pretending that life is easy or that painful thoughts and feelings will disappear. It’s about learning to carry that painful stuff with you while taking steps toward the life you want to live. By focusing on what matters to you and taking action in service of your values, ACT helps you break free from the cycle of chasing solutions and start living more fully—right here, right now. So, during and between therapy visits, you’ll engage in various activities to facilitate learning new strategies and behaviors to transform life challenges into value-driven opportunities. Activities include filling out worksheets, reading handouts, and practicing exercises. If you're "unwilling" to work hard, practice what you learn, be open to experimenting with new behaviors, and keep a beginner's mind, ACT may not be your best approach.

The biggest strengths that I bring into our sessions

My work style is practical and direct, using experiential exercises to help you explore the helpfulness of your thoughts, feelings, and actions in responding to life situations in a way aligned with your values. It promotes a sense of empowerment and acceptance as you navigate your journey toward valued living. Our work environment is collaborative. I encourage candidness and feedback, fostering trust and a working alliance between you and me.

The clients I'm best positioned to serve

ACT can be effective if you’re experiencing anxiety, depression, or stressor-related issues, and you’re willing to learn by doing, be open to experimenting with new behaviors, and keep a beginner’s mind. If you think you already know, there’s probably little this therapy will offer you. ACT looks at things differently than traditional cognitive-behavioral and insight-based treatment approaches. Instead of treating painful thoughts and feelings as problems to fix, get rid of, or not have, ACT encourages you to accept them for what they are, just thoughts and feelings, and where they are, just inside you. They don’t have to stop you from living the life you want. ACT focuses on your whole life and broader patterns of behavior, not just specific problems, challenges, or difficult situations. This doesn’t mean you’re ignoring them. They’re acknowledged but placed within the bigger picture of what matters to you. For example, if anxiety is making it hard for you to pursue loving relationships, ACT won’t try to eliminate your anxiety. Instead, it will help you take action to connect with others, even if the anxiety is still there. The goal is to help you live in alignment with your values, like loving compassionately, connecting caringly, or working effectively instead of waiting until you feel “ready” or “fixed.” ACT prioritizes action. It asks, “What kind of life do you want to live, and how can you take steps toward it right now?” This shift in focus helps you live in the present moment and act in ways that reflect your values. Staying in the present doesn’t mean ignoring painful thoughts and feelings that show up in a situation. It means learning to experience them without letting them control you. ACT helps you identify your values, which are like a compass guiding you toward the life you want. Whether your values include building strong relationships, helping others, or pursuing creativity, the therapy focuses on taking meaningful actions aligned with those values. This approach helps you create a fulfilling life, even when things feel hard. To learn more about my professional practice and ACT, you may visit my website at https://frankjgallo.com. For new patients wishing to schedule an appointment with me, I conduct initial evaluations at 10 AM, 12 PM, and 6 PM Monday through Thursday, so please schedule your appointment appropriately. Please be aware that your first appointment scheduled other than these times and days will be rescheduled. Thank you