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A Guide To Understanding And Managing Depression Symptoms
Depression is one of the most common mental health disorders. Currently, around 5% of adults in the world are suffering from depression. With a large number of people suffering from this disorder, there has been increased awareness surrounding it. Despite this, there is considerable confusion between what can be considered sadness and depression. Therefore, understanding whether what you are going through is depression, lies in understanding the symptoms of depression. Understanding the symptoms of depression, and what it is like can help you reach out for better mental health resources, treatment options, and work towards improving your mental health. In this article, we aim to give you more clarity on what depression is, it’s signs, some ways to manage depression, and options for treatment. However, if you are curious to learn more about sadness, and how to manage sadness, you can read more about it here. Understanding The Symptoms Of Depression How can you tell if you are depressed? Depression can have clear, and sometimes vague signs, that go unnoticed. Depression can be understood as a constant feeling of sadness or hopelessness, which doesn’t go away easily. Depression, like other mental health disorders, significantly impact your ability to function in your personal, social, school, and professional life. While screening for depression, here are some physical, mental, and emotional Depression also manifests in the form of physical, mental, and emotional symptoms: Physical symptoms Sudden weight loss or weight gain Shifts in sleep patterns, sleeping too much, or too less Anxiety about the future or past events Random pains, body aches, and numbness that come up without any explanation Excessive crying, or sometimes, finding it very difficult to cry Emotional and Mental Symptoms Irritation or anger towards yourself or others Excessive shame and guilt Engaging in reckless behavior such as binge drinking, drunk driving, so on Difficulty concentrating on tasks Feeling numb and zoned out during conversations Feeling lost and hopeless Feeling tired Engaging in suicidal and self-harm behaviors, or having thoughts about suicide* We are not a crisis intervention center, hence if you feel actively suicidal or have frequent suicidal thoughts, we strongly recommend speaking to a crisis or suicide helpline. Differences Between Symptoms Of Depression And Sadness Depression can often look like extreme sadness. However, there are differences between the two that can help you effectively identify what you are going through. -Sadness is a common, normal human emotion everyone experiences occasionally that goes away with time. But, depression is a serious mental health condition that requires professional help and support. -Sadness can be triggered by certain life events and usually have a cause behind the emotion. Depression can appear due to a variety of reasons and it can be difficult to identify a single trigger. -While depression may appear to be similar to sadness to others, depression is more severe and intense, and its symptoms can take longer to alleviate than sadness. -When compared to sadness, depression can severely impact normal functioning and the quality of our lives. Sadness is only temporary and usually doesn’t affect your daily life. -Depression is also characterized by suicidal thoughts, and intentions to end one’s life. This, however, is not noticed with sadness. Dealing With Depression Symptoms The signs and symptoms of depression can often feel like there is little to no way out of it. However, there are numerous ways, apart from therapy or medication, to manage depression through self-help techniques. Here are some ways you can support yourself through depression. Seek support from the people around you: Depression can often make you feel withdrawn from others. However, putting in slight efforts to engage with your family, friends, and loved ones can help you feel better. Talking to your loved ones about your feelings, can also make you feel heard and validated and can lessen the intensity of the depression. Engage in activities you like to do: A common symptom of depression is to lose interest in things you like to do usually. Therefore, trying to pursue your usual hobbies and newer ones can help you feel lighter and can improve your mood. Maintain regular mild to moderate physical activity: Exercise and mild physical activities help in releasing endorphins, which are known as the “feel-good” hormones. Having a good amount of endorphins in your system helps you feel happier and can alleviate your symptoms of depression. Mild physical activity can also help in managing your sleep cycle and the pains in your body as well. Manage Anxiety: Anxiety commonly occurs with depression. When anxiety happens along with depression, it can cause you to get stuck in negative thought spirals. With depression it also becomes easier for you to believe in the negative thoughts. Therefore, managing anxiety with the help of mindfulness meditation, therapy, and other techniques can help lessen the intensity of the depressive symptoms. Notice your negative thoughts: This is inspired by Cognitive Behaviour Therapy, which is a form of therapy that works on unhelpful, negative thought patterns. With depression and anxiety, our mind tends to be stuck onto negative thoughts and core beliefs we hold true about ourselves, others, and the world. These extreme, negative thoughts can bring about negative emotions, which overtime lead to anxiety and depression. One of the first steps to work on depression is to observe the negative thoughts we have in our daily life. Noting these down and learning to believe in a more balanced version of these thoughts can therefore, bring about positive emotions. Consume a balanced diet: Our gut is known as our “second brain.” Our brain and gut are in constant communication and their activities influence one another. Therefore, what we feed our gut ultimately affects what we think and how we feel. Having a balanced, healthy diet with limited processed foods can improve our gut health, which thereby improves our mental well-being. Feeling low? Counseling can be a great tool for you to manage and overcome depression and lead a happy, balanced life. We are here for you. Book an Appointment Therapy
Obsessive Compulsive Disorder: Overcoming The Constant Battle In Your Mind
OCD is a deeply misunderstood disorder. Often, we see people around us referring to someone as being “extremely OCD,” when they are talking about someone who is keen on cleanliness and order. When people talk about OCD, they tend to miss out on the more difficult, less-understood parts of it. It is much more than being a “neat-freak.” Learning more about the actual symptoms of OCD can help you understand the disorder better for yourself and others around you. This way, you can seek the right type of help and be aware of the signs of Obsessive Compulsive Disorder. This article is a guide to understanding what Obsessive Compulsive Disorder, or OCD, is, its symptoms, treatment options, and ways to manage it. What is Obsessive Compulsive Disorder? Obsessive Compulsive Disorder is an anxiety disorder where you can have repeated thoughts in your mind, which causes you extreme anxiety. These are known as “Obsessions.” As a result of these thoughts, you may feel anxious. And to feel better, you may find the need to do something. These are referred to as “Compulsions.” If you experience OCD, you may also experience severe anxiety, guilt, and difficulty in leading a normal life. Thus, it would be incorrect to assume that someone who is simply particular about being clean and orderly has OCD. Common Obsessions in Obsessive Compulsive Disorder Obsessions are repeated, intrusive thoughts you may experience. These thoughts could be shameful, scary, or worrying in nature. Sometimes, people may also have obsessive thoughts that go against their cultural and religious beliefs. Obsessions aren’t simply “thoughts.” Obsessions are relentless thoughts and ideas that can keep bothering you and cause you a lot of discomfort. They are difficult to get rid of. While obsessions may vary with each individual, there are some common obsessions that occur in OCD. These are: Fearing that you will be contaminated with germs, or that you will be dirty. Having unacceptable intrusive thoughts about sex and religion that goes against personal and societal beliefs. Feeling like everything should be symmetrical, in order, or be “just perfect.” Worrying excessively whether you or someone you know may experience something awful (like death or an accident.) Many people may experience a fear of losing their loved ones, or may have sexual fantasies, or may feel like everything should look neat. These are quite common and normal. But, these thoughts turn into obsessions when they become intrusive and keep you from having a healthy life. Common Compulsions In Obsessive Compulsive Disorder Also, at times obsessions can feel extreme, immoral, or unacceptable. You may feel like you are unable to control or get rid of it. So a way to reduce the anxiety we feel from these thoughts is to do certain things or “compulsions.” Compulsions are actions you do to reduce the anxiety, fear, or shame created by obsessive thoughts. Some of the common compulsions are: To feel more clean and free from germs, you may repeatedly wash your hands with soap, sanitize your hands, take frequent baths, or you may avoid sharing items with others. To reduce unacceptable thoughts of sex or religion, you may pray more, or use certain rituals to avoid the thoughts. To manage the thoughts of things being perfect, you may ensure that you follow a strict routine, you may spend a lot of time ensuring things are in correct order. To handle the fear of something dangerous happening to you or your loved one, you may repeatedly check if you or others are safe. You may look out for weapons, or check if there is anything that may cause harm. Compulsions are not just “habits.” They are a response to the overwhelming fear and anxiety you may experience from obsessive thoughts. Compulsions can impact your self-esteem, ability to function normally, and may cause you to avoid situations or people that can trigger these feelings. You may feel deeply guilty, conscious, or shameful of what your mind tells you. You may also feel powerless over your mind. However, OCD is a completely manageable condition. With the right support and professional help, you can address the root cause of your OCD, and work towards a peaceful and happy life. What Causes Obsessive Compulsive Disorder? Like other Anxiety Disorders, OCD is also deeply rooted in anxiety. These anxieties could be deeper fears about losing control, dying, or may fear being unattractive or unloved. Since these anxieties are too painful, uncontrollable, or difficult to process, our brain creates ways to gain a sense of relief and control over the anxiety. Thus, acting on the compulsions can bring us temporary relief from the anxious, obsessive thoughts. OCD also protects us by making us avoid things that trigger our fears. For example, those who may experience fear of being contaminated may avoid using common items, or visiting public places. OCD can be caused due to genetics, or may be linked to stressful life events. It may also co-occur with other anxiety disorders. We understand how disturbing, exhausting, and difficult OCD can be. However, with support and time, you will be able to manage these obsessive thoughts without feeling deeply anxious. Are your anxieties holding you back? Counseling can be a great tool for you to manage and overcome Obsessive Compulsive Disorder and lead a happy, stress-free life. We are here for you. Book an Appointment Managing Obsessive Compulsive Disorder OCD is a condition that can be managed with the right kind of self and professional support, and lifestyle changes. We have mentioned some ways OCD can be managed below: Since OCD is an anxiety disorder, it can worsen with stress. Therefore, following a healthy diet, exercising, and taking up hobbies can reduce your stress levels and OCD symptoms. Meditation and Mindfulness are great tools for you to stay focused, present, and feel less stressed. Performing deep breathing and mindful awareness exercises can make you feel more in control of the situation. Sometimes being simply aware that you are having an obsessive thought can put
Understanding Anxiety Disorders and How To Manage Them
Anxiety is a common emotion that many of us are familiar with. We may all experience it on certain occasions that may be stressful. This is why not all anxiety is an anxiety disorder. However, when anxiety builds up over time, and is ignored, it can manifest in different ways. There are some common ways how unprocessed anxiety manifests in our lives, and these are known as anxiety disorders. Anxiety Disorders can cause a great deal of stress while carrying out daily activities. Normally, anxiety is a helpful emotion that warns us when we are under threat. But when we experience excessive anxiety, it starts to take control over different parts of our life negatively. The key to managing your anxiety disorders is to understand them. In this article, we look through the different anxiety disorders, and ways you can manage them. Managing anxiety is essential to help you overcome anxiety disorders and lead a well-balanced and peaceful life. When Is An Anxiety Disorder Diagnosed? “Feeling anxious” is considered to be an anxiety disorder when your anxiety starts affecting your daily life. With Anxiety Disorders, anxiety takes the center stage of your life. You may spend most of your time managing or worrying about certain symptoms coming back. For anxiety to be considered a disorder it must be so much that it impacts your social and work life. With anxiety disorders like Obsessive Compulsive Disorder, you may worry about your intrusive thoughts. This may lead you to engage in compulsive behaviors. On the other hand with Panic Disorder, you may begin to worry if a panic attack may occur again. You may also begin to avoid public spaces due to your fear of getting a panic attack. This fear of public spaces is known as Agoraphobia. Excessive anxiety can manifest in multiple forms. Therefore, there are different types of Anxiety Disorders. Types of Anxiety Disorders The core feature of all anxiety disorders is unresolved anxiety. This anxiety can be overwhelming and deep-rooted, and we may be unable to process or sit with it. Therefore, our mind and body bring out various symptoms to distract us from the anxiety. These symptoms over time, turn into Anxiety Disorders. They are of the following types: Generalized Anxiety Disorder: Generalized Anxiety Disorder or GAD involves extreme fear or worry in almost every aspect of life. You may also experience certain bodily symptoms such as tiredness, muscle pain or stiffness, and a change in sleep and eating patterns. Social Anxiety Disorder: In this disorder, you may avoid social situations, or you may find social settings overwhelming. You may avoid speaking in public, socializing with people, or avoid eating in public. Panic Disorder: Panic Disorder involves repeated panic attacks. A panic attack is a sudden onset of extreme fear and distress in the mind and the body. It causes sweating, palpitations, chest heaviness, rapid breathing, and a fear of losing control or dying. It can be an extremely frightening experience, and it may make you worried about having another panic attack. Agoraphobia: Agoraphobia is a fear of being in public spaces. It is a fear of not being able to escape, or not receiving help. It could happen on its own, or as a result of a panic disorder. Agoraphobia with a panic disorder may cause you to worry about having another panic attack in public, and not receiving help. This can make you avoid getting out of your home, or you may only leave with a companion. Phobia: Phobias are fear of specific things, situations, or people. A fear is called a phobia when what you fear isn’t usually harmful. Some common examples of phobia are the phobia of blood, certain animals, insects, water, and flying. Separation Anxiety: This is the intense fear of being separated from a close one. If you experience separation anxiety, you may try to stay as close as you can with the close one. You may also worry if you may lose them, and may have nightmares of losing them. Thus, anxiety shows up in various forms which are broadly termed as “Anxiety Disorders.” To treat anxiety disorders, you will have to address the deeply rooted anxiety within you. It is only then you may find relief from the symptoms of anxiety. Medication for Anxiety Disorders: Is It Necessary? Whether medication is necessary for anxiety disorders or not depends upon the severity of the symptoms and the extent of dysfunction these symptoms bring to your life. Sometimes, you may deal with severe anxiety which may produce extreme symptoms. If these symptoms disturb multiple areas of your life, then medications become necessary. Medications help to treat and manage the symptoms of various anxiety disorders. Medications like benzodiazepines, for example, can help with the rapid heartbeat and anxiety during panic attacks. However, treating anxiety has a lot to do with regulating the nervous system. Medications only help the symptoms of the anxiety disorder and may be very necessary to manage the difficulty for a while. However, the deep rooted issues leading to the anxiety disorders can only be worked through by therapy and regular relaxation, meditation and other self-management practices. Are your anxieties holding you back? Counseling can be a great tool for you to manage and overcome your anxiety and lead a happy, stress-free life. We are here for you. Book an Appointment Counseling And Therapy For Anxiety Disorders At Inner Space, we believe that treating anxiety requires a multi-dimensional approach. Therefore, our therapists help you observe the underlying patterns of negative thoughts and beliefs, and regulate your nervous system and body through relaxation and somatic therapies. Learning to handle anxiety requires learning to process fears and sit with difficult emotions. These practices are crucial to overcoming anxiety and taking charge of your life again. A good and qualified therapist can help you stay with fear and process it. Therefore it is important to find the right therapist to help you through an anxiety disorder. Going for counseling can
Overcome Depression And Reclaim Your Life
When you are suffering from depression, you may feel like your entire life revolves around managing your negative thoughts and feelings caused by depression. You may be having a sense of worthlessness, hopelessness, and you may think that there isn’t a point in going forward in life. These thoughts are often accompanied by a feeling of being extremely low. These negative thoughts, feelings, and emotions lead to the diagnosis of depression. Depression is increasingly becoming common, with more than 5% of adults in the world being diagnosed with it. Having depression can make it difficult for you to feel joy, and can feel like there is no end to these feelings of loneliness, gloom, and sadness. Life can feel monotonous, and can feel like it lacks color and vibrancy. To know more about the symptoms of depression, click here. No matter how dark or gloomy life may seem when you are experiencing depression, there are ways to overcome depression and manage it. Due to the several studies and consistent research being done on understanding depression, there are now tested ways to work with and manage depression. This article consists of a list of ways through which you help through your depression, and lead a happier and smoother life. Ways To Manage Depression The path to recovery from depression can be challenging. It can be difficult to understand the symptoms, and identify depression in ourselves and others. Even after recognizing these symptoms, there is stigma that is often associated with seeking treatment for depression, despite how common of a mental health condition it is. This stigma often makes people hesitate to ask for help and look up for resources to manage their depression. Here are some ways that you can improve some of the symptoms of depression you may be experiencing. Understand your depression symptoms: Understanding that depression is a disorder, and not a personal failure or problem on your part is an essential step towards getting better. As you have a condition, it requires support and treatment. You don’t have to go through it all alone. As depression is becoming increasingly common, you can read how others going through depression feel. Understanding your symptoms, and the ways people around you are managing it can give you clarity on what you are dealing with. Listening to people’s stories of those who have overcome depression can also be inspiring and can instill hope within you that it does it get better with time. Seek professional help: Therapy is an effective tool in understanding the thoughts and negative beliefs that support and prolong the feelings of depression. Therapists help you notice these feelings and create space for the emotions, instead of suppressing or pushing them away. Therapy also helps you uncover and explore the emotions beyond the apparent ones. Sometimes, when you explore depression, you can notice feelings of shame, anger, guilt, and other emotions coming up. Therapy can help you process these complex emotions by dealing with them in a safe space. Therapists can also help you identify negative thought and feeling patterns that enable depression to stay within your system. Thus, building this awareness helps in developing a deeper understanding of what causes and sustains your depression. Consider medication: If you feel like your symptoms are too intense, and are affecting personal, work, and social functioning, then you should consider using medications. However, medications for depression should be consumed only under clinical supervision, like a psychiatrist. Medications for depression can help you manage these symptoms and can make you feel more balanced. Engage in activities you like to do: One of the main signs of depression is losing interest in doing things you normally do. You may notice that you don’t like following your normal routine or do activities that bring you joy. You may also begin to withdraw from your loved ones. Engaging in joyful activities like talking to friends and loved ones, doing mild exercises, going for a walk, can help even if you are not up to doing them. This is because doing these activities have built in rewards which release feel-good hormones like endorphins into the body once they are done, helping you overcome depression. Do regular physical activity: Doing mild forms of activities, like slow yoga for even a short span of time like 15 minutes can reduce low mood. Being regular and consistent with taking out a few minutes for mild physical activity can bring a huge difference into your mental health. Mindfulness and meditation: The concept of mindfulness has been around for centuries. Incorporating mindfulness into meditation can bring a huge shift in your mental health. People often have a misconception that mindfulness meditation or meditation in general is to “quieten” the mind. However, mindfulness helps you observe and watch your thoughts and emotions without getting entangled in them. Since it is a practice, it isn’t something that comes to many people right away. If you are starting out with a new practice like meditation, you can start by taking a course so that you will be doing the course with a group of people motivating you. You can learn more about and register for our 8-Week Mindfulness Meditation Course here. Or, you can take a small step to simply get started with a guided meditation right away by clicking here. Having a balanced diet: We refer to our gut as our “second brain.” Our brain and gut communicate constantly, and both are influenced by one another’s actions. As a result, what we put into our bodies ultimately shapes how we think and feel. Depression also alters our appetite levels. If you have an increased appetite, it is best to consume healthy foods, even if you eat often. Try your best to avoid sugary snacks. Sugary foods can make you feel better momentarily, however it does slow down your digestion, and lower your energy, increase fatigue, and reduce your motivation in the long run. Therefore, try to incorporate more fresh vegetables and fruits
Individual Counseling Vs Couples Counseling: What Do I Choose?
The decision to take up counseling can be confusing. Choosing the right therapist can be difficult, as there are different forms of therapy available around us. In general, all forms of counselling focus on working with personal and emotional concerns, with a counselor, or therapist. Counseling is a process that can be used by everyone, from children, couples, teens, to young and older adults. Since counseling caters to a wide range of people, it can be tough to choose a type of counseling that is structured according to your needs. Therefore, it is important to understand what each type of counseling is. This awareness can help your decision-making process smoother. In this article, we will be looking at two common types of counseling — Couples Counseling Vs Individual Counseling, and what makes them different from each other. What is Couples Counseling? Couples Therapy is known by many names. It is also known as couples counselling, premarital counseling, or marriage counselling. Couples therapy can be used by both married and unmarried partners. At Innerspace we offer Pre-marital, and Marriage Counseling for couples. While being in a relationship, couples are bound to go through numerous difficulties. Couples counseling helps in resolving such issues between partners. Couples Counselors tackle issues between couples such as: Trouble getting along with your partner Communication Problems Intimacy Issues Financial Issues Managing needs and expectations in relationships The main goals of couples therapy are to: Improve the quality of the relationship Work on current and future issues Learn healthy communication patterns Become closer and learn more about each other Couples therapy usually involves two phases. Initially, the partners meet the therapist individually and then, together. Individual sessions help the therapist understand each partner’s concerns better. If you would like to learn more about how couples therapy works and its process, click here. Counseling is a process that equips you with skills to tackle certain difficult areas of life. Similarly, for couples counseling, you and your partner will learn certain skills to collaboratively manage your issues. Some Important skills you will be learning from Couples Counseling are: Improve how you communicate with your partner Get a better understanding of your partner’s needs Learn ways to manage conflicts Have a positive mindset about the relationship Relationship counselors use a variety of techniques for you to build a stronger relationship with your partner At Inner Space, we help couples with their issues using different techniques, like Cognitive Behavior Therapy, Mindfulness, and others. If you would like to learn more Couples Counseling at Inner Space, please click on the following links: Marriage Counseling Premarital Counseling Contact Us Counseling is a process that can help you learn more about yourself and your relationships. Our Counselors are trained to help you with a wide range of concerns. If you are interested to schedule an appointment with us, please click the link below. Book an Appointment What is Individual Counseling? While couple counseling focuses on difficulties between partners, Individual Therapy involves meeting a therapist to discuss your personal issues. In Individual Counseling, the main goal is to help you manage emotional issues, relationships, life changes, stress, and anxiety. The counseling sessions occur weekly or as often as needed. Each session can be 50-60 minutes long. Counselors practicing individual therapy pays attention to your patterns and less on others. Their primary focus is understanding your patterns, thoughts, feelings, and needs, and collaboratively working on it to resolve your concerns. Our therapists at Inner Space are trained in a wide range of therapies. Some of the many techniques we use in our practice are Mindfulness Based Therapy, Somatic Therapy, Client Centered Therapy and Cognitive Behavioural Therapy. If you would like to learn more about Online Counseling at Inner Space Key Differences Between Individual Counseling Vs Couples Counseling There are large differences between Individual Counseling vs Couples Counseling. Here are some of the main differences between them: Individual Counseling: Includes sessions with the client alone Focuses on emotional issues, unhelpful patterns of thinking and feeling, underlying unhelpful patterns of thinking and feeling, stress, major life changes, relationships and other concerns Understands the past and present patterns of the client. Helps clients manage issues by themselves Couples Counseling: Includes sessions with the couple together and separately with each partner Focuses on improving the relationship and reducing conflicts Works on the issues between the partners, and less on the individual Helps partners become closer, and better at communicating with each other Should I Choose Individual or Couples Therapy? If you are in a relationship, and confused about choosing which type of counseling to choose, try to look into what you expect from your counseling. For instance, if you want to focus on improving your relationship by addressing your individual patterns, behaviors, and emotions, you can opt for individual counseling. However, if your main aim is to work on patterns within your relationship and its dynamics, and if you are interested to work on improving the relationship collaboratively, you can opt for couples counselling. If you are still unsure of which counseling you should go for, it can also be a good idea to consult with your counselor. By understanding what you are seeking help for, they can help you guide what type of counseling would be more appropriate for you and your goals. Frequently Asked Questions How can Psychological counseling help me? Psychological Counseling encourages open and honest dialogue about issues that cause you distress. Through your relationship with your therapist, you’ll work to identify and understand how these stressors are impacting your life, and learn ways to cope with them. How do I choose between Individual Counseling vs Couples Counseling? To choose the right form of therapy, you must first understand what you want help for. If you have personal concerns like: Stress Anxiety Depression Trauma Self-confidence Issues You should think of choosing individual counseling. If your concern involves improving your relationship with your partner, then Couples Therapy is a better fit for you. Couples Therapy needs both the partners to be involved to
How To Choose The Right Online Counselor For Your Needs
Online counseling is a service that addresses mental health issues and is provided via video call, chat, phone, or email. Today, psychological support and counseling are much easier to acquire than before. Location used to be important, but those days are long gone. Nowadays, many licensed counselors and therapists have an online presence, making it simple and comfortable for you to find treatment within the comfort of your home. Like any in-person therapy, online counseling focuses on helping you acknowledge, understand, and gradually change the way you perceive thoughts, emotions, and behaviours that affect your mental health. It provides you with an opportunity to talk and interact in a setting that’s more conducive and convenient than visiting a therapist’s office. Factors To Consider While Selecting A Right Online Counselor or Therapist Let’s look at some factors you need to consider when selecting a right online counselor or therapist. Determine your needs – Understand what you intend to gain from therapy. The clearer your mind is regarding your therapy goals, the easier it will be to review your progress. This will also assist you in determining whether you can benefit the most from therapy. For instance, you might need help addressing a specific mental health concern. Or you might want to voice your worries and talk about something that’s been bothering you for a while now. Whatever the reason, you can communicate with an online counselor and ensure these concerns are addressed in the session. Assess your compatibility with potential counselors – If you’re transitioning from in-person to online therapy, it’s better to keep certain things in mind. You might not succeed in finding the right online counselor on your first try. That’s totally okay! Going through a few counselors before settling on the right professional is always better than working with someone who doesn’t understand your mental health needs. For instance, would you prefer interacting with someone of the same gender? Or would you be more comfortable talking to someone who is older, younger, or more or less your age? Something that you may also want to consider is sexual orientation. There are many counselors who are queer affirmative and offer pride counseling online. Thus, look for a counselor whose background is aligned with your therapy goals to make this process easier. Schedule an initial consultation – When doubts linger about how online counseling works, you’ll probably have questions and concerns about the whole process. Scheduling an initial consultation with an online counselor is a wonderful way to get your questions answered and have a general understanding of how the process works. Some questions that come up during consultation include: What does an online session look and feel like? How long will you be receiving therapy online? How much does an online session cost? What are the cancellation policies and steps for rescheduling a session? An online counselor’s ability to assist you with your emotional turmoil can be determined after a quick discussion of the problems and symptoms you’re currently dealing with. As a result, you have more clarity and are prepared for your online counseling sessions. Scheduling and availability – Online counseling is a good choice if your schedule is unpredictable. To make it convenient for you both, you might wish to find out your online counselor’s availability and schedule. You can select a weekend session or probably after-work online sessions, depending on how busy your day is. For instance, some people may prioritise weekly sessions, while others may prefer to only attend a few sessions each month. Review counselor profile – Counselors and therapists do have an online presence. By reading their bio, you can get a sense of their values and ethics, along with how they intend to support you in therapy by being genuine, empathetic, and understanding. A strong therapeutic relationship can be built between you and your counselor by working cohesively to make you feel like you can trust them. Other things you may get to know by accessing their profile are if your online counselor is multilingual, if they work with certain demographics, their area of expertise, and whether they are trauma-informed. Credentials and qualifications – One needs to have a minimum Master of Arts or MSc in Applied Clinical or Counseling Psychology for them to qualify as your counselor or therapist. The course includes internships in hospitals, mental health clinics, schools, and NGOs, along with dissertation and research work for them to complete in order to receive their respective degrees. Privacy concern – Mental health professionals practise complete and utmost confidentiality with regard to your online sessions. A client’s participation in therapy as well as its contents are both confidential. Your identity as a client is also protected when an online counselor: Does not disclose your personal information through email or text Does not acknowledge you, the client, first outside of a therapeutic setting Does not divulge session information to a third party without your consent So, what you say stays in the session. But, there’s an exception to this. Counselors can break confidentiality in some circumstances when: There’s a threat to your life, or someone’s trying to physically harm you You’re a danger to someone’s well-being or intend to assault them, and You’re a threat to yourself or have thoughts of self-harm In situations like these, your online counselor will notify your emergency contact, who can help ensure you are safe and seek hospitalization if required. Session length – An online session is booked for an hour. However, a segment of time known as the ‘therapeutic hour’ can range from 40 to 55 minutes. That’s when your online session takes place. During extra time, the counselor takes notes, goes over key elements that were discussed, gives homework, and schedules an appointment for your next session. Depending on the type of mental health service you’re receiving, your online counselor will give you an idea of the length of your session. Be prepared to put in efforts: In order to manage your emotional
