Compass Wellness Associates, LCSWs, PLLC

Compass Wellness Associates, LCSWs, PLLC We are a private practice based in Poughkeepsie, NY. We serve a diverse clientele!

Some Winter Mental Wellness Tips from !❄️ Learn to say "No". No is a boundary, and sometimes you need them for yourself...
12/20/2025

Some Winter Mental Wellness Tips from !

❄️ Learn to say "No". No is a boundary, and sometimes you need them for yourself as much with others. You don't have to commit to every event. Yes, you!

❄️ Spend time with people you enjoy. Listen, like the first one, you don't have to commit to every event. Especially, when it doesn't feel warm or recharging to those batteries.

❄️ Be realistic. Don't stress yourself out to create the "perfect" holiday. The holiday will be your own version of perfect (even when it's imperfect.

❄️ Practice gratitude. Remind yourself of what you have to be grateful for vs focusing on what you don't have during the holidays.

❄️ Digital detox. Limit your screen time. Focus on what's in person and in front of you so you are present. Digital detox can also help with comparisons of curated online "perfection".

❄️ Do all things in moderation. Yes, tis the season for indulgences, but all things in moderation will help you to not be restrictive or over indulging. You got this!
Do you or someone you know need support through this winter season? 👇🏻
☎️: 845-605-2999
📧: info@compasswellnesspllc.com
🌐: www.compasswellnesspllc.com

To reduce holiday stress, prioritize self-care by maintaining healthy habits like sleep and exercise, setting realistic ...
12/19/2025

To reduce holiday stress, prioritize self-care by maintaining healthy habits like sleep and exercise, setting realistic expectations, and learning to say "no" to overwhelming commitments. Delegate tasks, set a budget, and take time for yourself for relaxation and mindfulness exercises like deep breathing or a short walk to manage overwhelm. 

Manage your expectations and schedule 

Set realistic expectations: 

The ideal holiday isn't always achievable. Focus on what's most important and be prepared to let go of perfection. 

Don't overschedule: 

It's okay to decline invitations. Prioritize events that matter most to you to prevent burnout. 

Plan ahead: 

Create itineraries for travel and make a budget for gifts to avoid last-minute panic. 

Prioritize self-care 

Maintain healthy habits: 

Prioritize sleep, eat healthy meals and snacks, and incorporate physical activity into your day. 

Practice relaxation: 

Take breaks for yourself with activities like deep breathing, meditation, or a short walk. 

Set boundaries: 

It's not your responsibility to manage others' emotions. Be clear and kind in setting boundaries with family members. 

Limit substances: 

Be mindful of your alcohol and to***co intake, as they can exacerbate stress. 

Delegate and connect

Share the load: Ask for help with chores and holiday tasks from family members to share the responsibility. 

Communicate openly: Talk to supportive friends and family about how you're feeling. 

Find joy: Make time for activities you enjoy, whether holiday-related or not, like listening to music or spending time in nature. 

Need more support ? 👇🏻
☎️: 845-605-2999
📧: info@compasswellnesspllc.com
🌐: www.compasswellnesspllc.com


A Holiday Wishlist for Therapists (Compass Wellness Edition)🎒 A hydration backpack filled with coffee (for those longer ...
12/19/2025

A Holiday Wishlist for Therapists 

(Compass Wellness Edition)

🎒 A hydration backpack filled with coffee (for those longer than average days)

🕯️Eight nights of basking in the glow of your own light (yes you can be the love and light you need)

⏹️ A "NO" buzzer or button (because sometimes we want to be firm AND silly)

🔮 A magic wand or crystal ball (sometimes we wish we could see the future or help faster too...)




Our staff graciously humored us with this one 😂

Would you or someone you know like to meet with one of our clinicians? 

☎️: 845-605-2999

📧: info@compasswellnesspllc.com

🌐: www.compasswellnesspllc.com




👭Body doubling is a productivity technique where you work on a task alongside another person (in-person or virtual) who ...
12/17/2025

👭Body doubling is a productivity technique where you work on a task alongside another person (in-person or virtual) who acts as a silent, supportive presence to help you stay focused, motivated, and accountable, even if they're doing their own thing.
👭It's especially popular for individuals with ADHD, as the presence of another person provides external structure, reduces feelings of isolation, and offers gentle reminders to stay on track, making it easier to start and finish mundane or challenging tasks like cleaning, studying, or email. 

🚧 How it works

Presence over participation: The "body double" doesn't need to help with your task; their main job is just being there, providing a sense of accountability.

External focus: It helps externalize executive functions, giving you something to focus on besides the task itself, which is great for ADHD.

Virtual or in-person: You can body double with a friend in the same room, a family member on video call, or even by watching a livestream of a stranger working. 

🚧 Why it helps

Boosts motivation: Having someone else present makes it harder to procrastinate.

Improves focus: It combats distractions and keeps you present.

Reduces overwhelm: For difficult tasks, a calm presence can help manage frustration and anxiety.

Creates accountability: It provides an unspoken commitment to stay on task. 
☎️: 845-605-2999
📧: info@compasswellnesspllc.com
🌐: www.compasswellnesspllc.com


Your Holiday Mental Wellness Checklist:⌛ Take breaks when needed🧾 Plan ahead (with realistic time frames!)🧘🏼‍♂️ Practice...
12/16/2025

Your Holiday Mental Wellness Checklist:
⌛ Take breaks when needed
🧾 Plan ahead (with realistic time frames!)
🧘🏼‍♂️ Practice mindfulness
💑 Check in with friends
🆘 Accept support if offered (ask when needed!)
🪧 Protect your peace (and hold those boundaries!)
Do you or someone you know need support this holiday season?
☎️: 845-605-2999
📧: info@compasswellnesspllc.com
🌐: www.compasswellnesspllc.com

As the holiday approaches, here are some to help you through:🎅 Today I choose love over hate🎅 The more I give, the bet...
12/10/2025

As the holiday approaches, here are some to help you through:
🎅 Today I choose love over hate
🎅 The more I give, the better I feel
🎅 I exhale stress and inhale peace and love
🎅 Every day I grow more courageous than yesterday
🎅 All of my dreams are coming true one day at a time
🎅 Today I choose peace over anxiety and joy over fear
If you or someone you know needs support this holiday season contact us 👇🏼
📧: info@compasswellnesspllc.com
☎️: 845-605-2999
🌐: www.compasswellnesspllc.com
❤️

🌷Kaileen Duncan, MHC-LP (she/her/hers)Clinician 🌷Kaileen has a passion for assisting children, adolescents, and young ad...
12/02/2025

🌷Kaileen Duncan, MHC-LP (she/her/hers)

Clinician

 🌷Kaileen has a passion for assisting children, adolescents, and young adults find their voice and control their healing.

🌷She believes that with the right tools, everyone can achieve their goal of bettering their mental health and moving forward from their trauma. Kaileen has always had a passion for helping others in any way she can.

🌷She aspires to utilize different therapeutic techniques such as DBT, play therapy, mindfulness, and supportive therapy. Kaileen hopes to assist children and younger individuals in discovering the meaning of their feelings and helping them find mechanisms to cope with those feeling in a safe and supportive environment.

🌷As she grows as a Mental Health Counseling intern, she aims to help her clients feel understood and confident while on their therapeutic journey towards healing. 

🌷Kaileen is accepting new clients as a Mental Health Counselor- Limited Permit and is clinically supervised by Kimberly Mazza, LCSW, PMH-C.

🌷Self-pay & offers superbills for participating out of network providers
Does your child want to meet Kaileen? 👇🏽
☎️:845-605-2999
📧: info@compasswellnesspllc.com
🌐: www.compasswellnesspllc.com

Meet Josh Robbins, MFT (he/him/his)🧭Josh works with individuals, couples, and families to identify obstacles, achieve go...
12/02/2025

Meet Josh Robbins, MFT (he/him/his)
🧭Josh works with individuals, couples, and families to identify obstacles, achieve goals, and build resilience while promoting healing and peace of mind.
🧭He brings a relational lens to the issues and challenges that clients face and incorporates into his practice elements of narrative therapy, emotionally focused therapy, and mindfulness.
🧭 Josh is also passionate about providing practical relational tools for clients to employ outside of the therapeutic environment.
🧭 He collaborates with his clients to find strength-based, solution-focused interventions that honor the diverse lived experiences of his clients.

🧭Josh is currently accepting new clients and is clinically supervised by Emily Kramek, LMHC.

🧭Self-pay & offers superbills for participating out-of-network providers
Get connected with Josh today 👇🏻
☎️: 845-605-2999
📧: info@compasswellnesspllc.com
🌐: www.compasswellnesspllc.com

Tips for Experiencing Grief During the Holidays:💙 Don't be silent.Talk about your grief. Don’t worry about the affect of...
12/02/2025

Tips for Experiencing Grief During the Holidays:
💙 Don't be silent.
Talk about your grief. Don’t worry about the affect of your grief on others right now. You are allowed to grieve and to talk about it.
💙 Boundaries
Create boundaries with yourt time. If you need to take time for yourself or take a break, do it. If you can’t go to more than one holiday event, that is okay .
💙 Honoring
Find a way to honor your loved one or reason for grieving. If reliving old traditions is hard, create new ones. If honoring them is through the experience of old traditions, do them.
💙 Expectations
Set realistic expectations. You are likely going to experience many conflicting emotions. It is okay to be sad, angry, upset, empty, etc. and that is OK. It is also okay to experience joy or lightness in the season, give your guilt a boundary.
💙 Check in
Check in with your needs and emotions. Checking in with yourself can make it easier to check in with your support system, including your family, friends, and therapist.
☎️: 845-605-2999
📧: info@compasswellnesspllc.com
🌐: www.compasswellnesspllc.com


Setting boundaries for children during the holidays can help maintain family harmony, prevent conflicts, and ensure ever...
12/02/2025

Setting boundaries for children during the holidays can help maintain family harmony, prevent conflicts, and ensure everyone's needs are respected. Here are some tips for setting boundaries with children around the holidays:

Establish healthy boundaries

Boundaries help children learn how to be responsible and can help prevent them from learning to beg or argue to get out of their responsibilities.

Prioritize children

Parents can make the most of their time with their children during custody time and limit phone use.

Maintain routines

Children thrive on routines and stability, so parents can prioritize their children's well-being by maintaining essential routines, such as bedtimes.

Communicate needs and expectations

Clearly communicating your needs and expectations can help you be more present and engaged without anxiety.

Be flexible

Holidays are about giving and sharing, so it's important to balance taking care of yourself with thinking about other people's needs.

Reflect on the holiday experience

Take time to reflect on what worked well, what brought you joy, and where challenges arose. 
☎️: 845-605-2999
📧: www.compasswellnesspllc.com
🌐: info@compasswellnesspllc.com

❄️Do you love the holidays ? We do too! ❄️❄️But we are also aware that not everyone greets the holiday season with posit...
12/02/2025

❄️Do you love the holidays ? We do too! ❄️

❄️But we are also aware that not everyone greets the holiday season with positive memories or houses filled with joy and supportive family.

❄️If you need some extra support this season we are here for you
Free of judgement and stigma, our office is warm and inviting.

❄️Whatever thoughts, feelings, or emotions you may have for this time of year we are ready with open hearts and listening ears.

❄️You are safe here, however you identify or present.
We look forward to hearing from you.
☎️: 845-605-2999
📧: info@compasswellnesspllc.com
🌐: www.compasswellnesspllc.com
Now booking for:
Allison McGrath MHC-LP (trauma and neurodivergence)
Kaileen Duncan, MHC-LP (Kids, teens and young adults)
Courtney Pek, LMSW (Kids, teens)
Carla Steckman LMSW (grief, caregivers)
Josh Robbins MFT-LP (couples)
Dean Clarke, MHC-LP (adults)
Derek Staranowski, MHC-I (adults, LGBTQ)
Jackie Osnato, MHC-LP (young adults, trauma)

Happy Thanksgiving from our families to yours! We are closed today 11/27/25 in honor of the Thanksgiving Holiday. Check ...
12/02/2025

Happy Thanksgiving from our families to yours!
We are closed today 11/27/25 in honor of the Thanksgiving Holiday.
Check with your individual clinician about Friday 11/28 and Saturday 11/29.

We are busy feasting on gratitude and connection 🦃🥧
Four ways to practice this Thanksgiving.
🦃📓 Keep a gratitude journal.
🦃🙏 Express your thankful feelings out loud!
🦃🤏 Appreciate the little things.
🦃🎬 Acts of kindness.
What ways do you intend to practice gratitude today?
Drop a comment below 👇 🦃🙏
☎️: 845-605-2999
📧: info@compasswellnesspllc.com
🌐: www.compasswellnesspllc.com

🦃

Address

24 Davis Avenue
Poughkeepsie, NY
12603

Opening Hours

Monday 9am - 7pm
Tuesday 9am - 7pm
Wednesday 9am - 7pm
Thursday 9am - 7pm

Telephone

+18456052999

Website

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