resource
It’s OK: Notice the reaction, then consider what else may be possible.
Rigid expectations can interfere with adapting to new or slightly different situations. This page presents DrB’s original Emotional Thermometer and his emphasis on emotional regulation, flexible thinking, and curious acceptance.
flexible thinking
A first reaction does not have to become a final judgment.
I’m not OK.
DrB’s concept is that rigid thinking can make it harder to adapt when a situation is new or slightly different. Curious acceptance does not mean pretending that everything is fine. It means noticing the emotional reaction and the expectations around it, then making room to examine perception and choose a response.
The wooden works connect “I’m OK,” “You’re OK,” and “It’s OK” with the experience that a moment may initially feel not OK. DrB’s supplied wording describes how time, decisions, and actions can reshape that experience: “If I’m not OK, you’re not OK, and it’s not OK—everything can still become OK.”
“It is not the event that disturbs us; it is our perception of the event.”— Epictetus
the ope model
OPE: From Mope to Dope to Cope to Hope.
DrB’s conceptual teaching framework—not a standardized or empirically validated psychological model, and not medical advice.
Life inevitably presents us with challenges. We are also predisposed—through genetics, epigenetics, and our life experiences—to respond defensively and protectively when those challenges arise.
Mope
Become discouraged and overwhelmed.
Dope
Avoid dealing with what is in our way rather than looking for solutions.
Cope
Face difficulties and develop ways to manage them.
Hope
Recognize possibilities, pursue meaningful goals, and move forward.
We cannot always choose what happens to us. We can, however, work toward choosing how we respond: moving from mope, to dope, to cope—and, whenever possible, to hope.
“The goal of therapy isn’t lifelong dependence. It’s helping you become your own therapist.”
the original graphic
DrB’s Emotional Thermometer, in its original form.
What the guide describes
Emotions, thoughts, and behaviors are normal, natural, and adaptive. The guide cautions that too little or too much can be unhelpful, and describes an approximate facilitating range of 4–7 rather than treating either extreme as the goal.
Notice more than the feeling
The graphic asks readers to consider context, automatic thoughts, perception, behavior, and body signals; validate feelings without assuming intense feelings are facts; and consider flexible, value-consistent responses.
wooden originals
I’m OK. You’re OK. It’s OK.
Original wooden works
A small collection, shown as DrB supplied it.
Move through the three originals Robert supplied. The red X marks “not OK” while affirming that not being OK is still an OK human condition.
canvas artwork
I am OK. You are OK. It’s OK.
This supplied canvas artwork is distinct from the wooden-block pieces above and is shown without an X.
safety
Emergency information.
ROBERT J. BERCHICK PHD, INC
Dr. Robert J. Berchick, Ph.D., ABPP, A-CBT, CCTP
Hatfield, PA 19440
In the case of an emergency
If you have a mental health emergency, please do not wait for a response from this website or from Dr. Berchick. Use one of the crisis resources below.
- 988 Suicide & Crisis Lifeline or 1-800-273-8255 (the former number remains in service). Current 988 information
- Montgomery County Mobile Crisis Support: 1-855-634-4673 (county crisis hotline information).
- Delaware County Crisis Services: 1-855-889-7827 (Pennsylvania county contact list).
- Bucks County 24-hour Mental Health Crisis Line: 1-800-499-7455 (Pennsylvania county contact list).
- Philadelphia mental health crisis support: 215-685-6440 (City of Philadelphia support information).
- Chat online with the 988 Lifeline.
- Crisis Text Line: text HOME to 741-741. Crisis Text Line information.
- IMALIVE's current site directs people in crisis to call 988 or text HOME to 741-741: IMALIVE.
- If there is immediate danger, call 911 or go to the nearest emergency room.
- For veterans: call 988 and press 1, text 838255, or chat with the Veterans Crisis Line.
Emergency procedures specific to telehealth services
There are specific procedures we need to have in place specific to telehealth services. These are for your safety in case of an emergency and are as follows:
Telehealth has been validated with remarkably similar positive outcomes as face-to-face in-person psychotherapy. However, it is not equally appropriate in all clinical situations.