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A while back there was a very funny television show starring Lisa Kudrow (ditzy Phoebe from Friends) called “Web Therapy.” It was an improvised show and Lisa played a therapist who treated her patients over the Internet. Hence the title of the show. Well, back when the show was on, the idea of treating mental […]
A while back there was a very funny television show starring Lisa Kudrow (ditzy Phoebe from Friends) called “Web Therapy.” It was an improvised show and Lisa played a therapist who treated her patients over the Internet. Hence the title of the show.
Well, back when the show was on, the idea of treating mental health patients via a webcam seemed ludicrous. And the show did a great job at poking fun of Lisa’s character and her “wacky idea” of web therapy.
Fast forward 12 years after the show’s debut, and web therapy is now “a thing” thanks to telehealth technology. Yes, psychotherapy appointments can be held between therapist and patient while one is in one building, state, or country and the other is somewhere else entirely.
Why was web therapy a joke 12 years ago but telehealth is now gaining in popularity? The shift is most likely due to the growing popularity of tech solutions among younger generations. There’s also something very attractive about the ease of telehealth; of not having to leave your house or office to get the help you need.
As younger generations have become accustomed to using apps to have food, beer and groceries delivered right to their door, they expect these same conveniences from their health providers. While it may take a few more years before telehealth becomes truly mainstream, indicators suggest that push is more than likely to happen.
We’ve already discussed the most obvious benefit of telehealth to consumers, and that is ease. But what about the benefits to the therapists?
To start, telehealth means those people who would otherwise feel too uncomfortable seeking therapy in person will now be open to seeing a therapist “privately.” This means a therapist has a larger number of people to deliver their services to.
Also, since these services can be delivered from a home office, a therapist can easily reduce their practice’s operating costs and overhead expenses.
Many therapists are saying the adoption of telehealth should have come sooner, but support and guidance on telehealth are finally coming from the American Psychological Association (APA) and other psychological organizations.
You can’t expect a therapist who has been treating patients face-to-face for x number of years to suddenly do well sitting in front of their computer’s camera. There are some subtle but important differences in working with patients over electronic connections.
For instance, in person, when a therapist breaks eye contact with a patient to take down a few notes, there is still a connection there because they are still in the same physical space. But over the Internet, when a therapist looks away to take notes, it may seem to the patient that the client is distracted. Providers interested in offering telehealth services to their patients will have to keep things like this in mind and always assure they are paying attention.
The APA offers continuing-education workshops on telehealth at its Annual Convention, and several divisions have begun providing training in telehealth as well. Therapists can also find online courses and training offered by the American Telemedicine Association.
No one is laughing any longer at the idea of web therapy. Instead, both consumers and therapists are embracing technology to bring about positive change and outcomes.
References:
“God, you can be so stupid sometimes.” “Why would he be attracted to YOU?” “You’re just going to screw this up.” These are things you would probably never say to another human being unless you’re a real jerk. But how many of us have that inner critic that says these kinds of things all the […]
“God, you can be so stupid sometimes.”
“Why would he be attracted to YOU?”
“You’re just going to screw this up.”
These are things you would probably never say to another human being unless you’re a real jerk. But how many of us have that inner critic that says these kinds of things all the time.
Most of us treat ourselves far more harshly than we would anyone else. And that’s a shame. In my experience, so much of the depression and anxiety my clients feel stems from a dysfunctional relationship they have with themselves.
But every day is a chance for you to develop a loving relationship with yourself. And the best way to do that is to practice self-compassion.
If that concept seems foreign to you or you are even uncomfortable with the idea of showing yourself compassion, then please keep reading to learn some simple but profound ways you can begin to practice self-compassion as a way to connect lovingly with yourself.
Self-compassion is the pathway to emotional healing. But to begin, you must become more aware of your own emotions, especially as they relate to yourself.
Try to be more aware of when you are emotionally struggling with something. Perhaps you are feeling confused, desperate, or inadequate. Ordinarily, in these moments your inner critic may strike. But now, try and offer yourself kindness instead.
You may say something to yourself life, “I know you’re disappointed. And I also know you did your best. And I am so proud of you.”
If you are at a loss for the right words in these moments, simply talk to yourself as you would a friend, or better yet, a small child.
Until you become used to being compassionate toward yourself, you’ll want to monitor the language you use. You are most likely so used to criticizing yourself that it will be far too easy for the wrong choice of words to come out. That’s okay. In these moments you certainly don’t want to scold yourself. Just be aware and make a compassionate correction.
There’s a phrase that says, “get out of your head and drop into your body.” This is a perfect way to begin the ritual of self-compassion.
Begin to use kind physical gestures with yourself. This could be gently stroking your cheeks and temples when you’re stressed, holding your hand over your heart when you’re sad, or holding your own hand when you feel lonely. Any physical gesture, so long as it’s loving, will help you show yourself true love and kindness in those moments.
For some people who have very low self-esteem, showing themselves compassion may prove to be incredibly difficult. In these cases, it’s a good idea to speak with a therapist who can help them uncover where the feelings stem from and how they can change their thoughts and behavior.
If you are interested in exploring treatment options, please get in touch with me. I would be happy to see how I may be able to help.
What does it mean to have a healthy self-esteem? Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem. But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A […]
What does it mean to have a healthy self-esteem?
Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem.
But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A good self-esteem can be the difference between being a happy, resilient individual, able to face life’s challenges head on, and someone who suffers from depression and anxiety and is often overwhelmed with life.
If you have struggled in the past with self-esteem issues, there are some things you can do to give it a much-needed boost:
Are you someone that generalizes your lack of self-esteem? By that I mean, do you make generalities about yourself such as, “I’m an idiot,” “I’m not pretty enough or smart enough?” The truth is, we all act like idiots from time-to-time, and most human beings on this planet can find someone who is smarter and more attractive than they are.
If you’re going to work on your self-esteem, you need to first recognize that you often lie to yourself with these generalities. It may be a very convincing lie from your point of view, but it’s still a lie.
To become familiar with reality, make a list of 10 of your strengths and 10 weaknesses. If you have a hard time coming up with your strengths, think about what others have said about you: you’re a good listener, you are thoughtful, you cook a mean burger.
When you’re done making this list, you’ll see there are plenty of things you are really good at. And, some of the weaknesses may be things you can absolutely change over time and with some effort.
Perfection doesn’t exist. Now you may think all of those Hollywood A-listers that are on the cover of magazines are the epitome of perfection, but even they are air-brushed, photoshopped and have a team of people following them around so their hair is never out of place.
Stop spending your energy trying to have the perfect face, body, bank account, career, children or relationships. None of that exists. Focus your energy on achieving attainable goals like obtaining your degree and enjoying hobbies.
We spend so much of our lives comparing ourselves to others that we don’t really take the time to get to know ourselves. Beyond strengths and weaknesses, who are you as a person? What makes you happy or excites you? What hobbies do you enjoy? What kind of brother or sister are you?
The more you know about yourself, the more chances that you’ll find things out you really like.
If you would like to speak to someone about your self-esteem issues, please be in touch with me. I’d be happy to discuss how I may be able to help.
Cognitive therapy has been shown over the years to be incredibly effective at helping people recognize and change their behaviors. But, as much potential as therapy has for every individual, some people seem to have success with therapy while others don’t. Some of this stems from what the individuals’ expectations were going into therapy, some […]
Cognitive therapy has been shown over the years to be incredibly effective at helping people recognize and change their behaviors. But, as much potential as therapy has for every individual, some people seem to have success with therapy while others don’t.
Some of this stems from what the individuals’ expectations were going into therapy, some from how much effort they gave, and some from whether or not there was a good personality fit between patient and therapist.
If you’re thinking of exploring therapy and want to ensure your journey is successful, here are some things to keep in mind:
The American Psychological Association defines an evidence-based practitioner as someone who integrates their (1) clinical expertise with (2) available/relevant psychological science and (3a) the client’s values and (3b) cultural context to guide the intervention. This means your therapist should be using proven techniques in a way that jive with your values, preferences, and needs. It’s not about them and what they bring to the table, it’s about what they have to offer and how they can offer it so you might be positively impacted.
It’s important to shop around to find the right therapist for you. Ideally, you want someone who you feel comfortable opening up to and someone you trust to listen and offer guidance. You also want to know your therapist is competent and has your best interests at heart. And finally, you’ll want to have open communication so you can always be sure you are on the same page as far as your “story” and how well the interventions are working.
We live in an instant gratification society. We want what we want and we want it NOW. In many instances, we can get what we want quickly. But this isn’t true for real change.
For therapy to be successful, you MUST be realistic about the process. It is not linear, and it is not quick. This is particularly true if you are dealing with complex, long-term problems. This doesn’t mean you can expect to be in therapy for the rest of your life or even many, many years. It simply means you must appreciate the reality of what you can expect and how quickly.
If you are interested in exploring treatment options, please get in touch with me. I’d be happy to discuss how I may be able to help.
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as […]
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as hypertension and heart disease.
One of the best ways to beat stress is through mindfulness meditation. This practice helps train you to keep your attention “in the now.” By training your mind to stay in the present moment, you stop it from ruminating on all of the things that bring you stress. While it can be challenging in the beginning, many practitioners of meditation receive amazing benefits:
If you’re someone who suffers from a lack of sleep, you know how it can affect your mood and ability to focus clearly. Research has found that in adults diagnosed with sleep disturbances, meditation improves the quality of sleep obtained each night.
Studies have also found that mindfulness meditation can reduce the cortisol levels produced in the body. Cortisol is a stress hormone. When levels of cortisol remain high, it can negatively impact your health.
Many older adults experience loneliness and isolation due to the loss of their spouse combined with an inability to lead an independent social life. One study found that an 8-week mindfulness-based stress reduction (MBSR) program decreased loneliness and related pro-inflammatory gene expression in seniors.
These are only a handful of the many benefits of practicing meditation.
Starting a meditation practice does not have to feel overwhelming and it doesn’t require you to make big lifestyle changes. It simply requires you to dedicate 10-20 minutes each day in your practice.
You may want to look for group meditation classes in your local area to get a feel for how it works. There are also plenty of guided meditations online to choose from.
The biggest thing to remember is that it is called a meditation practice for a reason: you won’t get it “right” right out of the gate. And truthfully, there is no right or wrong. There is only a desire and intent to let go of the chatter in your mind and focus on the present moment. That’s it. Once you get the hang of things, you too can experience some amazing benefits.
You’ve probably heard of mindfulness meditation, but what exactly is Mindfulness-Based Cognitive Therapy (MBCT)? This form of therapy uses mindfulness practices like breathing exercises and meditation to help clients break free of negative thought patterns. What Can MBCT Treat? MBCT was first developed to prevent individuals who were struggling with repeating episodes of depression and anxiety from […]
You’ve probably heard of mindfulness meditation, but what exactly is Mindfulness-Based Cognitive Therapy (MBCT)? This form of therapy uses mindfulness practices like breathing exercises and meditation to help clients break free of negative thought patterns.
MBCT was first developed to prevent individuals who were struggling with repeating episodes of depression and anxiety from relapsing. Studies have found MBCT to be very effective at helping people with major depressive disorder who have experienced at least 3 instances of depression in their life. This therapy approach may also be helpful in improving the symptoms of depression in those with disease and physical illness, such as cancer and traumatic brain injuries.
You may think that meditation is something only monks or yoga masters do, but everyday people are reaping the major mind and body benefits through mindfulness meditation. Depressed people suffer rumination, that is they become stuck in mental patterns. They often mistake their rumination for problem-solving, but in reality, rumination prolongs a negative mental state.
Meditation works by disrupting the mental process of rumination. When you focus your mental attention on the present moment, you cannot ruminate. While it’s hard for any person to completely stop the mental process of rumination, it’s our choice whether or not we engage with it. Meditation helps us “just say no.”
MBCT is usually held in group sessions once weekly for 2-hours each. The meditations and breath work will be led by your therapist. He or she will not only lead you in these techniques but also the fundamentals of cognition, such as the relationship between your thoughts and how they make you feel. Your therapist will also most likely give you homework to practice the breathing and meditation techniques you’ve learned that week.
An MBCT therapist is a cognitive behavioral therapist who will have had additional training in mindfulness-based practices and techniques and is able to teach these to others. Beyond looking for these specific credentials, you’ll also want to find a therapist you feel comfortable working with. After doing a bit of research for qualified therapists in your area, get on the phone and talk to a few to see who you may like working with the best.
If you or someone you know may be interested in exploring MBCT, please reach out to me. I’d be happy to discuss how I may be able to help.
If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While […]
If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.
When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.
When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.
Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.
Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.
One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.
When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.
It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.
If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.
Someone slides into the parking spot you had your eye on. A coworker takes credit for your work. Your spouse runs up $200 on the credit card without discussing it first. These are things that are apt to make you angry. And that’s okay. Anger is a natural response to many life events. Like other […]
Someone slides into the parking spot you had your eye on. A coworker takes credit for your work. Your spouse runs up $200 on the credit card without discussing it first. These are things that are apt to make you angry.
And that’s okay.
Anger is a natural response to many life events. Like other emotions, anger helps us understand our world and how we feel about it. When managed well, anger can provide a healthy release and be a motivator for transformation. But when we experience too much anger, to the point of becoming out of control, it can have lasting ramifications.
When anger reaches a very high level, our pre-frontal cortex, that is the part of the brain responsible for cognitive thought and reasoning, becomes hijacked. The amygdala, our primal emotional/instinctual part of the brain that induces the “fight or flight” response, takes over and we are no longer capable of rational thought.
When aroused to anger, our brains can no longer take in new information. This means if our partner or loved one is trying to talk sense into us and explain something, we CANNOT hear them. All we are aware of is that we must defend ourselves as if our very life depends on it. We feel under extreme attack and are ready to fight back.
Now that you know how your brain responds, it’s time to learn some techniques to manage your extreme anger.
Take a Breather
You know that the hotter you get, the more your brain shuts down and becomes unable to process any information. There is no sense in you continuing to talk/argue with someone. Your best course of action is to put the fire out before it begins to rage by calling a time out and taking a breather.
Exercise
The body’s “fight or flight” response releases powerful hormones that are intended to help us fight or run. Without this physical release, they can linger in the body and cause health problems. Going for a walk, run or lifting weights can be a great way to burn through these hormones and release soothing endorphins.
Seek Out Counseling
Managing extreme anger can be very challenging, especially in the beginning. A mental health professional will be able to share coping strategies and techniques to control outbursts.
If you or someone you love has anger management issues and would like to explore treatment options, please be in touch with me. I’d be more than happy to discuss how I may be able to help.
Are you a highly sensitive person (HSP)? If so, you’re not alone. It is estimated that roughly 15 to 20 percent of the population is highly sensitive. In fact, scientists now believe there is a gene behind this trait. But what does it mean to be highly sensitive? The HSP is generally defined as someone […]
Are you a highly sensitive person (HSP)? If so, you’re not alone. It is estimated that roughly 15 to 20 percent of the population is highly sensitive. In fact, scientists now believe there is a gene behind this trait.
But what does it mean to be highly sensitive? The HSP is generally defined as someone with “acute physical, mental, and emotional responses to external (social, environmental) or internal (intra-personal) stimuli.”
The bad news is, being highly sensitive can make many “normal” life situations feel awkward and downright uncomfortable. But fear not, there are some benefits to being highly sensitive, and I’ll share those a little later in this post.
If you are curious whether you may be part of the population that is highly sensitive, here are 10 signs to look for:
As I mentioned earlier, while being a HSP can cause you to feel awkward or overwhelmed at times, there are some definite perks to being highly sensitive. For starters, you are someone who can enjoy subtle sensory detail that a majority of the population misses. You get pleasure from noticing the end of day light play. You’ll notice subtle shades of color and texture and feel immense pleasure at the complexities of Indian cuisine.
You’re also someone others like being around because you are aware of others’ feelings, needs and emotions. Because of this natural empathy, HSPs make great teachers, managers and leaders.
HSPs are also incredibly creative. Many artists, musicians and famous actors are highly sensitive people who have gifted the world with their talent and insight into what it means to be human.
As you can see, if you can manage the negative aspects of being a highly sensitive person, you can reap some pretty great rewards.
If you or someone you love suspects they are a HSP and would like to explore treatment options to manage those negative aspects, please get in touch with me. I’d love to discuss how I may be able to help.
Until quite recently, people were uncomfortable discussing therapy because of the stigma attached by our society. As a result, there are still some fairly big misconceptions about it. Here are 3 of the most common misconceptions about therapy to help you feel more comfortable and hopefully, take that step to seek treatment. It’s Just Like […]
Until quite recently, people were uncomfortable discussing therapy because of the stigma attached by our society. As a result, there are still some fairly big misconceptions about it. Here are 3 of the most common misconceptions about therapy to help you feel more comfortable and hopefully, take that step to seek treatment.
It’s Just Like Talking to Your Friend
While friends are there to listen and support you, they are not equipped to offer real solutions to your problems. Therapists, on the other hand, are uniquely qualified to help you by offering more than just good advice.
Therapists have trained to have a deeper understanding of human nature. They can help you recognize your own behavioral patterns as well as offer tools to make necessary adjustments. They can also help you to gain a fresh perspective on the events of your life and the choices you’ve made.
And finally, we don’t always want our friends or family to know what’s going on in our lives. Because therapy is confidential and because your therapist’s only vested interest in you is helping you improve yourself and overcome your challenges, it is generally easier talking openly with them. Only by being totally honest and transparent about your life and yourself can you hope to create lasting change.
Therapy is All About Blaming Your Parents for Your Current Behavior
Many people assume therapy consists of spending 45 minutes each week blaming their parents for all their problems. Therapy isn’t about playing the blame game, however therapists do have to look at a client’s history to get a clear picture of their experiences and patterns.
While many people new to therapy may not want to spend any time “wallowing in the past,” they must understand that the first phase of therapy is to gather information. A therapist must ask some questions about their new client’s life history in order to truly understand him or her. Past experiences do have a way of shaping our personalities, and while your therapist is not interested in having you lay blame on anyone, you will need to provide a brief psychosocial history in order for the solution-focused therapy to be successful.
You’ll Start to Feel Better Immediately
Many people new to therapy make the mistake of quitting when they don’t feel better after one or two sessions. The truth is, it will take one or two sessions just to tell your story and develop a sense of trust. Therapy shouldn’t be thought of as a quick fix but a process that is unique to each individual. And, it is important to understand that the process won’t always feel good, though it will be completely worthwhile in the end.
If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.