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
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!
Recovering from a Natural Disaster
The Woolsey Fire, The Hill Fire, and The Griffith Park Fire all hit Los Angeles and Ventura County at once. Over 150,000 people were forced to evacuate from their homes in Thousand Oaks, Malibu, Oak Park, Westlake Village, Simi Valley, Calabasas and more.
Natural disasters like brushfires, floods, hurricanes and other traumatic ‘natural’ events are extremely challenging for the people directly affected. The stress caused following a natural disaster can lead to ‘burnout’ and physical, mental and emotional exhaustion. Some people will be able to manage the stress but for others it may be difficult to cope. Most people eventually heal and recover and go on to rebuild their lives.
Impacts of Natural Disasters
Feeling stressed, anxious, exhausted or confused
Feeling sad, overwhelmed or angry
Shock, feeling ‘numb’
Uncertainty about the future
Feeling lonely, isolated or withdrawn
Feeling unwell – headaches, difficulty sleeping, eating, weight loss/gain
Resentment or blaming others
Increased substance use
Thoughts of suicide or self-harm
Strategies to Help you Cope with a Natural Disaster
Recovery takes time. It is important to allow yourself time to process your circumstances and regain a sense of normalcy. There are things you can do to heal and rebuild.
Recognize when it’s getting too much - watch out for signs of stress and get extra support when things become overwhelming. Allow yourself extra time to get things done.
Talk - release your emotions and tension by talking to someone you trust or a therapist. This can help put things into perspective. It’s likely others in your community are experiencing similar feelings so this gives everyone an opportunity to release negative feelings and discuss practical ways to deal with the situation.
Develop an action plan - decide who’s going to do what and when. Summarize your financial situation and discuss your options with your bank to alleviate stress of any financial concerns. Having a plan will help you feel you are making progress.
Take care of yourself - eat well, exercise and sleep. Try to get back to your normal routine when you feel ready. Wherever possible, schedule extra time for things you enjoy or that you find relaxing.
Get help - lean on family and friends. Strong support networks can provide emotional or practical support. Explain your needs and tell them exactly how they can help. Make a list of places to go to for help e.g. financial assistance, emotional support, your GP a helpline Like Lifeline.
Consider professional help - If you don’t feel some return to normal after four weeks, seek professional help (earlier if needed).
If you were affected by the fires in the Los Angeles/Westlake Village area and are in need of extra support and a safe space to process the recent natural disasters, I invite you to contact me via email at: tanyasamuelianmft@yahoo.com . I provide a complimentary consultation. Contact me now to see if we might be a good fit to work together! Or book your appointment now!
Unpacking Emotional Baggage
When dealing with emotional baggage, you are constantly struggling under the weight of baggage, bad filters, and triggers. In any situation, nothing that is said is evaluated objectively. Everything is going through a filter that distorts the original message. It stops being about the content of the message, and instead becomes about our perceptions of the sender, and more importantly, about us. We have let ourselves get to the point where we're not really hearing anymore, we're just judging. If you've reached this point with someone, it's time to unpack your baggage.
Here are a few things that contribute to the problem and understanding them is important tp changing the situation:
Your brain processes most information using primitive filters looking only for the most basic information about threats that should be attended to.
Attention errors make it likely that you'll pay more attention and give weight to information that confirms your original point of view.
You don’t get to hear the intent of people’s messages; you only to get hear how their words come out and to feel how the message impacts you. The disconnect between intent and impact is at the heart of many strained relationships.
Start with a Positive Assumption
The next time you react to something someone else says, turn the situation on its head. Start with a positive assumption, rather than a negative one. Instead of assuming that a person is attacking you, start by assuming they are adding value.
Instead of having your normal reaction to what is said, really think about it. Repeat what they said in your head before responding. Think about the words, without reading between the lines or thinking about the back story. Hear the words coming out of someone else’s mouth—how do you interpret them now?
Pay attention to the positive, rather than the negative components of the message. Did the person start with a compliment and then share some constructive feedback? Focus on the compliment for a moment. Let it soak in.
Think about the possible positive intentions they might have had. How might the person have been trying to help? What were they trying to get at? What value are their comments adding?
If you start with a negative assumption, you waste all the value that others could be providing. A positive assumption is the only thing that gives you a chance.
If you live in the Los Angeles/Westlake Village area and are interested in understanding your emotional baggage and unpacking them, I invite you to contact me via email at: tanyasamuelianmft@yahoo.com . I provide a complimentary consultation. Contact me now to see if we might be a good fit to work together! Or book your appointment now!