Online Therapy at Wed, 10 Jun 2020 23:10:37 +0000 en-US hourly 1 32 32 Online Therapy Sat, 23 May 2020 17:26:10 +0000 “Is Online Therapy effective?”


That’s the first question both therapists and clients ask when they hear about the idea of doing therapy over the internet.


The concept is simple, meeting with your Therapist online means using video conferencing, audio conferencing, instant messaging, email or even text messages.   


The big question is – does it work?


The answer to that is simple.  For most people, meeting with their therapist in person or using video conferencing is nearly interchangeable.  That’s not to say that there are certain cases in which a therapist might think it is better for the client to meet in person.


Whether you are in person or on a video conference, the result is mostly the same.  The therapist can see the client’s facial expressions, observe their body language and hear their words.  So “Online Therapy” that utilizes video conferencing is essentially the same service that an in-person session provides.


Using computer audio is essentially same as a phone call.  For those therapists that offer phone sessions, using computer audio is an equivalent substitution


Instant messaging or “Chat Therapy” can be a very useful tool for some clients with certain issues.  For example, clients that feel shame about an issue, or are better at expressing themselves in writing that verbally, can benefit from “Chat”.  Text messaging could be used with very similar results.


Email Therapy is a little different in that it isn’t “live”.  Email Therapy may be a better fit for someone transitioning into therapy.  It can also help within the context of “live” therapy, by bridging the gap between sessions.


So, Online Therapy is mainly a way of accessing therapy.  It isn’t a new kind of therapy.  All the same methods that therapists use in their “brick and mortar” practices are usable online.  


Yes, Online Therapy can be effective, because it basically can be the same.


Noteworthy, it can also improve access to therapy.  People living in rural areas, or who are homebound, have a disability that hinders going out, or simply don’t want to take the extra time to drive to and from a physical office benefit greatly by having Online Therapy as an option.   


Online Therapy can bridge the physical gap between someone needing help and a therapist who can help them.   Although there may be some people who are better served in person, Online Therapy is certainly another tool in therapists’ toolboxes to more effectively help their clients.

7 Simple Tips For Falling Asleep or Back Asleep Mon, 06 Apr 2020 06:06:37 +0000  

  1.  Use a breathing technique.  The 4-7-8 method is an easy one to remember, and is great for relaxing your entire body.  Breathe out for 4 beats, breathe in for 7 beats, hold for 8 beats, repeat.
  2. Do a little bit of exercise an hour before you go to bed.   This could be running in place for 90 seconds, doing incline pushups for 90 seconds.  The idea is that the movement and breathing will create a mental and physical relaxation.
  3. Keep a schedule.  Do your best to go to bed at the same time every night, and wake up at the same time every morning.  This will entrain your mind and body for falling asleep easily.
  4. Don’t look at the clock.  If you wake up in the middle of the night, don’t look at the clock.  Just do a breathing exercise and some imagery of relaxing your entire body
  5. Do an imagery exercise for physical relaxation.  One of the most effective imagery exercises that brings a relaxed physical state is imaging each of your body / muscle groups relaxing one by one.  Start at your toes, and work your way up to the top of your head.
  6. Listen to Relaxation Music.  There are many programs that utilize the right tempo (beat) that helps your body synchronize to what is the “frequency” of being physically relaxed.  This will give your mind and body a rhythmic focal point which, along with specific tonal sounds can produce a very pronounced state of relaxation.
  7. Limit Caffeine.  This is the one to start with.  Many people are hyper sensitive to the effects of caffeine, and this can be one of the main reasons they are not sleeping well.  Try a decaf version of your drinks for a while, and see if you are finding it easier to fall asleep at night.
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7 tips for managing anxiety and stress Sun, 05 Apr 2020 05:16:48 +0000 We have consulted with top psychologists and therapists who specialize in treating anxiety and stress to come up with the folloinwg 7 top recommendations for reducing anxiety:
1) Mindful Breathing. This is the big one, folks. It reduces the symptoms of anxiety by potentially 100%. Here’s a great breathing exercise. 1) Find your heartbeat (pulse). 2) Inhale for 8 counts (count by your heartbeat, slowing down as you continue the exesrcise). Exhale for 16 beats. Hold for 8 beats. Do this for at least 10 breaths. If you slow the pace of your counting down, it will likely bring your heartbeat down as well. AMAZING!
2) Do “Mindfulness” exercises. This brings you into the “present moment”. Remember, Anxiety is a reaction to thoughts of the past or imagined stressful thoughts of the future. Getting yourself into the “present” will stop that cycle. Here are two methods: 1) Focus and take note of something you see, something you hear, and something you feel. You can repeat that 2 or 3 times or as many times until you feel the calm of the present enveloping you. 2) Look around and notice things that start with an “A”, then those that start with a “B”, then “C”, until you’ve covered the alphabet. Personally, this causes me a little more stress because I get stuck on certain letters. If you get stuck, just move on to the next letter. It’s not about stressing you out, it’s about grounding you into the present place you are in time and space.
3) Move your body. Don’t call it exercise. For most people that’s a negative connotation. Instead, call it “movin’ around” or “groove a little” or “put one piece of laundry away at a time”. Get it? It’s about movement. And if you start thinking of “moving around” as “movement”, you’ll love the way it makes you feel. “Movement” has always shown to lower blood pressure, reduce anxiety and create a good mood. Just “MOVE”.
4) Sleep. Easier said than done for those that have trouble sleeping. So, we’re not going to recommend pharmaceuticals. Instead, try a rigorous “jog in place” or “inclined pushup” (up against a kitchen counter, so your body is not parallel to the floor) or TURN ON MUSIC AND DANCE A LITTLE! Then, get into bed and try some “mindful breathing” from point 1 above. Try not to eat for at least 3 hours before you go to bed as well. Create this routine and stick with it, and your body and mind will naturally be in the best place possible to fall effortlessly into a restful slumber.
5) Reduce Caffeine intake. Caffeine is a stimulant – this can cause your body to physically “amp up” – your brain will naturally find mental reasons for the heightened physical anxiety.
6) Reduce Alcohol intake. Alcohol is a depressant – and that causes anxiety as well. Depression and anxiety go hand-in-hand. Alcohol isn’t a good option if your prone to either. Yet, you may feel like you need some kind of “release”. As much as you don’t want to hear it, movement can provide that kind of release. Do something that floods your body with endorphins, and you’ll get that “release” or “high” you’re craving – without the negative stress and depression inducing side-effects of drugs or alcohol
7) Get Help. There are more “methods” for reducing anxiety (and depression). Ultimately, you need to find the combination of what works best for you. And there IS a combination of techniques that will get you completely free of your anxiety. Find a therapist you like to work with, they’ll help you with finding those techniques that do work best for you, and also will help you explore and resolve the underlying issues that are causing you undue anxiety, stress and depression.

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7 Tips for coping with depression Tue, 31 Mar 2020 06:33:46 +0000 Don’t drink alcoholic beverages in excess

Alcohol is a known depressant, and can often lead directly to depression or it can make depression worse. Limit your alcohol consumption, and get treatment if you think you have a problem or dependency on alcohol.

Stay in touch with friends and family

Socialising with your friends and family, even saying hello and smiling to people you run into can improve your mood. When you keep in touch with your friends and family, you’ll have people to connect with and talk to when you are feeling down.

Keep physically active

Exercise is known to improve and elevate your mood. If you haven’t exercised lately, start by taking short walks, or do yoga.

Don’t give into fears

Don’t avoid doing things that you may find difficult or challenging. Some people with depression begin to be afraid of going out, traveling, or driving. Face your specific challenges head on, and try not to allow your fears to dictate what you do.

Eat healthy

Eating healthy can help with depression in a number of ways. A healthy diet has physical benefits which include stabilizing blood sugars and providing your body with the right nutrients to function optimally. This improves brain function and mood as well. If you are overweight, beginning to eat healthy will likely lead to weight loss, which can have a positive physical and mental effect as well. Finding comfort in food may help momentarily, but isn’t a lasting and long-term solution.

If you are on antidepressants, those medications can also affect your eating. Be aware of changes in your eating habits and try to stick to eating healthy the majority of the time.

Stick with a routine

Lack of consistency with your schedule and eating can further increase feelings of depression. Get up and go to bed as close to the same time each day and night as possible. Keeping regular waking hours will help stabilize your moods. Depression often leads to staying up too late and sleeping during the day. When sleep schedules are off, engaging in normal daily activities become harder, and your physical body is also off-schedule.

Get professional help for depression

If you find yourself depressed for more than a few days, or can’t pinpoint exactly what is making you depressed, it is probably time to get professional help. You can find help with a therapist, and if needed you can see your general practitioner who may refer you to a psychiatrist for medications, or to other resources that will help you. Don’t try to fight depression alone if it lingers.

And if you ever feel like harming yourself, immediately get help. You may contact the National Suicide Prevention Hotline in the United States at 1-800-273-8255.

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