Does online therapy work?
One of the biggest concerns about online therapy is that therapists don't have an opportunity to observe the patient—something that is usually integral to an assessment and diagnosis. The tone of voice, body language, and overall demeanor provide insight into an individual's well-being.
A major component of effective therapy involves the relationship between the therapist and the patient. As online therapy is impersonal (often, it's completely anonymous), many people have raised concerns about whether digital communication can provide skills, tools, and healing power to individuals staring at a screen.
Despite the concerns, research consistently shows that online treatment can be very effective for many mental health issues. Here are the results of a few studies:
A 2014 study published in the Journal of Affective Disorders found that online treatment was just as effective as face-to-face treatment for depression.
A 2018 study published in the Journal of Psychological Disorders found that online cognitive behavioral therapy is, "effective, acceptable, and practical health care." The study found the online cognitive behavioral therapy was equally as effective as face-to-face treatment for major depression, panic disorder, social anxiety disorder, and generalized anxiety disorder.
A 2014 study published in Behaviour Research and Therapy found that online cognitive behavioral therapy was effective in treating anxiety disorders. Treatment was cost-effective and the positive improvements were sustained at the one-year follow-up.
The Potential Benefits of Online Treatment
Online therapy offers some benefits over traditional face-to-face treatment:
People in rural areas or those with transportation difficulties may have easier access.
Many online therapy sites allow users to sign up with "nicknames" which can entice people who are embarrassed about getting services under their real names.
Most online therapy services cost less than face-to-face treatment.
Scheduling is more convenient for many people.
Studies show online therapy requires 7.8 times less of a therapist's time than face-to-face treatment—meaning therapists can often treat more people online than they can in-person.
Clients don't have to worry about seeing people they know in the waiting room.
It can be easier for some people to reveal private information when they're sharing it online.
Individuals with anxiety, especially social anxiety, are more likely to reach out to an online therapist.
The Potential Drawbacks
Online therapy isn't for everyone. Here are some potential risks and drawbacks:
Online therapy isn't meant for people with certain problems or conditions (such as suicidal intent or psychosis).
Without being able to interact face-to-face, therapists miss out on body language and other cues that can help them arrive at an appropriate diagnosis.
Technological issues can become a barrier. Dropped calls, frozen videos, and trouble accessing chats aren't conducive to treatment.
Some people who advertise themselves as online therapists might not be licensed mental health treatment providers.
Sites that aren't reputable may not keep client information safe.
It can be difficult to form a therapeutic alliance with someone when meetings aren't face-to-face.
It can be difficult for therapists to intervene in the event of a crisis.
How to Find an Online Therapist
If you are interested in online therapy, there are many options to choose from. Think about what type of services you want most—phone therapy, video chats, live chats, audio messaging, or text messaging.
You may find a local therapist who offers online services, or you might find you prefer a large organization that offers a substantial directory of therapists to choose from.
But do your homework and shop around for the service and price plan that best suits your needs.
Find the full article here.
If you're looking for a therapist who provides online sessions, I invite you to contact me to schedule your free phone consultation today! Contact Me Here
7 Journals for Creativity, Gratitude, and Better Sex according to Goop
The best journal for you is the one you’ll actually use—whether that’s one that functions more like a traditional planner or one that’s simply pretty to look at.
01 QUICK HIT
In the first pages of The Five-Minute Journal, an inscription insists it’s not a magic pill. Whatever dreams, intentions, and aspirations you write here, it says, you will still have to execute them in real life. But this journal is a guide on how to do precisely that—and it’s a little magic we’re happy to practice for five minutes at a time. Every day (or every day you feel like it, no pressure), you fill in your answers to three simple questions in the morning and two easy reflections at night. Each one encourages intention, gratitude, and perspective. And they all make the idea of living a little better feel totally within reach.
02 BLANK SPACE
When guided journaling exercises aren’t the vibe, a simple notebook is a refreshing blank slate. This one from AllSwell is designed for flexibility. If you open it from the cover that says “WRITE,” you get lined pages for neat and tidy notes, lists, and diary entries. Flip it over to its second cover, “DRAW,” and you’ll open it up to blank pages perfect for doodles.
There are no prompts or practices in the notebook, so if you find yourself seeking some creative inspiration, it’s worth picking up AllSwell’s deck of journaling cards, which cue gratitude lists, letter-writing, and sketches of cherished memories (like a favorite tree from your childhood). Shuffle, pick, and let your pen go at it.
03 SPICED UP
This journal is a resource not just for better sex but also for cultivating intimacy, silliness, and honesty in a partnered relationship. It’s designed to be picked up right after play. The journal guides you through a set of prompts that you respond to individually, filling in statements like “I feel ___,” and “I felt most turned on when ____,” and then questions to answer together: What are we learning? What do we want and need? After every four entries, there’s a page for reflections on how you’ve grown as a couple and what you’ve felt grateful for since the last check-in. It even includes a guide on how to constructively communicate desires with your partner as well as where to begin if filling out the journal ever feels awkward.
04 SIMPLE PLAN
While the basic structure of this little booklet is that of a monthly and weekly planner, working through the pages means getting really clear about what you want and how you want to pursue it. The diary asks you to break down your specific goals into actionable steps and also prompts you to reflect: on what’s behind your intentions, on what support you need, and on how your goals fulfill your core purpose. That may all make it sound very career-focused—and yes, it’s great for that—but it’s also just as invaluable a tool for our relationships, intellectual growth, and spiritual development.
05 ATTITUDE OF GRATITUDE
The concept of this journal is simple: It’s a place to jot down what you’re grateful for. That’s it. No guides, no prompts, no activities. Just the simple inscription on the cover as a reminder to count your blessings daily. It looks pretty on a nightstand (we like to make entries right before sleep) and is a great gift. And because our planet is one thing we can all be grateful for: This journal is fully recyclable.
06 JOY RIDE
Filling out the prompts in this one-page-a-day journal feels like scribbling in the personal diary you kept as a kid. Every page has a brief, totally joy-inducing activity, like thinking about how your love brings your loved ones happiness or feeling out a memory you could live in forever. Then it asks you to respond in a few short lines with what came up for you. We’ve found that it’s an easy way to lift our hearts in a moment. And even after you’ve filled out every page, this journal’s great for revisiting. Just cover up your previous notes with your fingers to go over your favorite pages again and again.
07 FOOD FOR THOUGHT
If you’re on a mission to listen to your body more, this food journal is a great first step. We like it because there are no prescriptions of what or when or how to eat, just space to very simply note how you’re feeling, how you slept, and what you ate and drank throughout the day. And it may help you develop healthier routines: Research shows that self-monitoring without deliberately changing anything is effective in changing our eating habits for the better.
Find the full article here.
If you're looking for a therapist who provides online sessions, I invite you to contact me to schedule your free phone consultation today! Contact Me Here
COVID 19 & Teletherapy
Seeing a therapist used to imply being in the same room with them, but not any longer. Teleconferencing has made it possible to see a mental health professional from a distance.
With recent requirements for social distancing, many therapists and clients have had to either pause their work or make other arrangements, including meeting by video conference.
I've been providing teletherapy services for a few years now. Here are some common questions and issues that come up when thinking about making the transition.
Will My Therapist Agree to Online Sessions?
Some therapists (myself included) are enthusiastic about using teletherapy, some won't use it at all, and a large number of therapists approach it with some reservations. I've been surprised how many therapists are now moving to it with the COVID-19 outbreak and resulting social distancing. Most therapists generally seem to find that it's a very beneficial approach.
Even among therapists I know who were skeptical about online sessions in the past, the majority have opened to the idea. They seem to recognize it as a good option to avoid an untimely break in the therapy relationship, and to provide continuity of care.
Will It Be Weird?
If you're generally comfortable with communicating through a screen (e.g., Skype, FaceTime), you'll probably be comfortable moving to online therapy. If you can't stand this form of communication, you'll likely have a harder time with it. Of the dozens of clients I've treated through teletherapy, most seem to find the transition to be smoother than they expected. Therapy tends to be intense, and quickly enough you're likely to forget about the medium and focus on the work.
That said, expect some differences with teletherapy. It's different when you're not in the same room with someone, and you're experiencing them in two spatial dimensions instead of three. It can also be harder to pick up on body language through a video. And while most of my clients seemed to be comfortable with making the switch, a few were not, or found the transition to be quite challenging. Occasional tech issues come up (like a delay in the audio and video), but typically can be handled with a little patience and humor.
Is It Effective?
Research suggests that therapy by video conference can be very effective, which has also been my clinical experience. It depends on you and your therapist, of course, but in general you should expect it to be helpful if you were finding in-person therapy helpful.
Personally, some of the most powerful clinical experiences I've witnessed have occurred through teletherapy. In my own practice, I've seen it work for people dealing with things like depression, anxiety, obsessive-compulsive disorder, insomnia, relationship issues, grief, and trauma.
Will Insurance Reimburse Me?
A growing number of insurance providers seem to be willing to cover online therapy sessions. They'll probably require the standard things for reimbursement: your identifying information, the provider's license and so forth, a diagnostic code, and a session (CPT) code. Check with your insurance provider before starting your sessions if you'll depend on reimbursement to cover the sessions.
How Does It Work?
You and your therapist will agree on a platform to use (or in some cases may decide to forego video and simply speak by phone). Some rely on Skype or FaceTime, although those options are not HIPAA compliant. More secure platforms include VSee, Zoom, and Doxy, among others. There may be a fee for your therapist to use the technology depending on the service, but it should be free for you (aside from your therapist's session fee, of course).
How Should I Prepare for My Sessions?
Some important and finer points about the logistics of teletherapy:
Do a test of the software beforehand for your own peace of mind and to be sure it will work, and verify that you have your therapist's contact information (e.g., VSee username).
Find a place in your home where you'll have as much privacy as possible. This could be a challenge if kids are out of school or other family members are always home (or work from home).
Along those lines, I recommend ear buds for privacy and also better sound quality. That way your therapist's voice won't feed back into your microphone and out their speakers.
Make sure you're sitting somewhere you'll be comfortable for the length of your session.
Have your screen on a stable surface, since excessive movement can create a feeling of seasickness for your therapist. If they're new to teletherapy and their screen is bouncing around, ask them to do the same.
A finer point: try to have the top of your head near the top of your video screen, rather than in the bottom half of the screen. That way when they're looking at your face they'll be looking more or less into their camera (assuming it's at the top of their computer), so it will feel like they're looking at you.
Be sure to close email and turn off notifications that could be distracting and dilute the experience for you. You'll want to have your full attention focused on your session.
Also close programs that could slow down your computer's processing ability and interfere with the quality of the video.
You may also need to work out payment arrangements with your therapist if you generally pay in person. Some therapists will keep a credit card on file for you; others will ask that you mail a check. Find out what they prefer.
Are There Other Advantages to Online Therapy?
One plus of online therapy you'll notice right away is that there's no travel time involved, so your sessions will probably take up much less of your day. With that in mind, you may want to build in some transition time into and out of therapy, since travel time often provides a buffer before and after your session. It might be challenging, for example, to return directly to childcare after an emotional session. Even a 10-minute break to process and digest the session can make a big difference.
You'll also never have to cancel for weather (assuming you have electricity and Internet), and there are no concerns about whether you could pass along a sickness to your therapist (or vice versa) if you're well enough to meet but possibly contagious. It's also possible to see your therapist when you're traveling, just as I've been able to see clients when I've been on the road.
What If My Therapist Won't Do Online Sessions?
If your current therapist isn't open to doing teletherapy, you might consider speaking with a new therapist who does offer online sessions. Obviously it's not ideal to have to start over with someone new, especially if you've been seeing your therapist for a while. But it may be your only option if you're committed to continuing therapy with as little interruption as possible.
If you don't want to start with a new person, consider other resources during the hiatus from seeing your therapist (and work with them on the plan, if possible). For example, there may be books, brief online courses, or other resources that will help you to continue the work. Your therapist might be open to having brief phone check-ins during this time.
Seek out additional support from loved ones, as well, and be sure to take care of your basic needs like sleep, nutrition, and movement to keep your body and mind healthy. You might find journaling to be helpful during this time, as it's been shown to be an effective way to process thoughts and emotions.
Keep in mind that there could be unexpected benefits to taking a therapy vacation. While it may not be ideal, an unplanned break from therapy can lead to surprising growth, as the work you've done settles in and takes hold.
The Bottom Line
If you're considering teletherapy, talk it over with your therapist and see if it's worth giving a try. You don't have to know in advance if it's the right decision for you—you can always plan to do a limited number of sessions to see how it goes. If it works well, it could be a convenient and time-saving way to continue the important work of therapy.
Find the fill article here.
If you're looking for a therapist who provides online sessions, I invite you to contact me to schedule your free phone consultation today! Contact Me Here
Words of Affirmation and How To Fluently Speak This Love Language
It’s often said that actions speak louder than words, but for people whose love language is words of affirmation, it’s actually words themselves that speak volumes.
Never heard of love languages? Introduced by Gary Chapman’s best-selling 2015 book, love languages are ways of communicating based on methods to speak and understand love. There are five different types: quality time, receiving gifts, acts of service, physical touch, and the aforementioned words of affirmation. (Which is apparently the most common, according to Chapman.) Knowing your partner’s love language is important because it clues you in as to the best way to show them how much you care. You may think your partner wants to feel showered with thoughtful presents (receiving gifts) when really they would so much more appreciate you cleaning the kitchen for them (acts of service).
People whose love language is words of affirmation like their partner to use words to express their love. But if you don’t consider yourself good with words, being in a relationship with someone whose love language is words of affirmation seem challenging. Here are some tips on how to fluently speak this love language.
How to do it
You don’t have to be “good with words” to speak the words of affirmation love language. It’s important to know that you don’t have to come up with something to say right on the spot. You can spend some time and think about it, and then write your partner a love letter.
However, just a simple “I love you,” (while nice) doesn’t always cut it. Generally people who are inclined towards words of affirmation are looking for specific and personalized messages. They want to hear why you love them and how you love them. For example, what actions or personality traits do you appreciate about them? Thinking about that could help you make what you say more meaningful and impactful to both of you.
If you take time to craft a love letter and it’s still challenging to put your feelings into words, borrow from time-tested love stories over time. You can quote a passage from a poem or story. Or, you can gift your partner a book and underline passages that speak to your relationship.
Surprising your partner with notes is another way to express words of affirmation. If they’re going on a business trip, you can leave little notes in their suitcase. Or, you can put one in their lunch bag!
How to accept words of affirmation
Someone whose love language is words of affirmation likely also likes to show their love this way, so it’s important to be able to accept words of affirmation, too. If you’re someone who can’t take a compliment, this can be challenging. If accepting words of affirmation is challenging for you, it’s good to express this to your partner. Tell them. ‘I’m not used to accepting words of love, but I’m working on it.'
When your partner starts voicing all the things he or she loves about you, if you don’t know what to say, a simple thank you works just fine.
Just like with other languages, it can take work to become fluent in a love language, but it absolutely can be done. It’s also good to be fluent in more than one language, so it’s great to practice the other love languages as well.
The important part is that you and your partner are expressing your love to one another. And that’s something that’s appreciated no matter what language you speak.
Read the full article at Well + Good.
If you live in the Los Angeles or Westlake Village area and are interested in therapy, I invite you to contact me via email at: tanyasamuelianmft@yahoo.com . I provide a complimentary consultation. Check out my services to see which one might fit your needs. Contact me now to see if we might be a good fit to work together! Or book your appointment here!
Using Essential Oils for Energy
Life is exhausting. Family, pets, work, anxiety…It can all lead to relying on cup after cup of coffee to get through the day.
There isn’t one magic fix that instantly leads to increased energy: good sleep, eating healthy food, thyroid function, and stress management all play a part. But there is one supporting player on the better energy all-star team that’s often overlooked: essential oils.
While using essential oils for energy isn’t a replacement for prioritizing all the other factors that could be contributing to fatigue, it can help.
Essential oils that encourage deep breathing: peppermint, eucalyptus, and cardamom
We often don’t think about it, but deep breathing is directly connected to better energy. One reason why many people have an energy deficit is because they’re taking such shallow breaths all the time and there isn’t enough oxygen flowing through the body and to the brain.
When it comes to which specific essential oils are linked to deeper breathing, peppermint increases VO2; eucalyptus and cardamom are both popular oils that can provide respiratory support. (Eucalyptus is a decongestant, promoting deeper breathing. Cardamom is considered “warming” and can help improve circulation.)
Mood-boosting essential oils: orange, lemon, lime, grapefruit
Fatigue can also often stem from a mood imbalance. Mood is a big piece of energy. We know that chronic stress and depression can lead to chronic fatigue, and we also know that citrus essential oils such as orange, lemon, lime, and grapefruit, are linked to boosting mood.
Because memory and smell are so intricately linked, other essential oils can help boost mood too, based on what makes you specifically feel warm and fuzzy inside. For some people, lavender is a mood-boosting scent because they have such happy memories tied to it; it’s very individual.
Essential oils that support good sleep: lavender, chamomile, valerian root
Getting good sleep is a big part of feeling energized throughout the day, which is why working essential oils into your nighttime routine can be beneficial too. If you are really wanting to use essential oils for energy, you likely aren’t going to be using the same blends all the time; your morning blend will be different than your night blend because you don’t want to perk up at 10 p.m., which is likely what peppermint will do.
Lavender, chamomile, and valerian root are all essential oils that are linked to promoting good sleep. Lavender can calm the nervous system, helping you relax, while chamomile can help with anxiety and valerian root is literally used as a natural sleep aid.
How to use essential oils for energy
Now that you know which oils contribute to better energy, how do you use them? Topical use, applying a few drops of your chosen oil or blend to your wrists or neck. The reason why topical use is best is because you basically become a walking diffuser.
For the quickest effects, inhalation is best. Nothing is faster than inhalation, and adding a diffuser can be used in this way. Take a whiff of peppermint. You’ll instantly perk up!
Whether you choose to apply an essential oil topically or use a diffuser, the effects won’t last more than a couple hours, so because of this, you may want to incorporate them into your routine throughout the day. Perhaps you have one blend you smell in the morning, one in the afternoon, and one before bed.
While essential oils are only one piece of the energy-boosting puzzle, they can work in conjunction with other holistic solutions such as eating more nutrient dense foods and taking measures to minimize stress. When used together, a clearer picture of better energy starts to come together, and in turn, it could transform your entire day.
Read the full article at Well + Good.
If you live in the Los Angeles or Westlake Village area and are interested in therapy, I invite you to contact me via email at: tanyasamuelianmft@yahoo.com . I provide a complimentary consultation. Check out my services to see which one might fit your needs. Contact me now to see if we might be a good fit to work together! Or book your appointment here!